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How to Handle Stress-Related Procrastination 81

Using Positive Challenge Language

Psychologist James Blascovich found that if you believe you have
the resources to meet or exceed the demands of a situation, you
will feel challenged. In a challenge state, you are likely to feel ex-
cited about meeting the challenge and overcoming the obstacles.
This positive challenge stress promotes cardiac efficiency and men-
tal agility.
Perceptions of threat have the opposite effect. If you believe
that you don’t have what it takes to meet a challenge, you are likely
to feel threatened. Threat decreases your efficiency and mental
agility. This state of mind also increases your chances of procras-
tinating.
Threat perceptions are part of a process of coming to a conclu-
sion about whether it’s worth taking the initiative to follow through.
However, perceptions are often filtered through beliefs. Threat
stresses commonly arise from irrational worries, resentments, and
negative thoughts, such as, “I don’t have what it takes.” “I’ll be
embarrassed.” “I’ll look like a fool.” This language of threat por-
tends a psychic danger, and this danger is a red-carpet invitation
to procrastination.
A shift from threat to challenge language can pull the red car-
pet out from under procrastination. The language of challenge
involves using action terms to structure a positive process of mov-
ing from procrastination threat thinking to challenge thinking and
follow-up actions. When you use challenge language, you give
yourself directions for taking specific concrete steps toward con-
structive goals. This is a conscious assertion and direction, as you
see in the following example:

This is my goal or opportunity: _____________________________.
This is what I’m prepared to do: ____________________________.
This is when I’ll start: _____________________________________.