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120 End Procrastination Now!

Thought Stopping

Playing the role of a psychologist in a brief Mad TV sketch, come-
dian Bob Newhart had the same solution for every harmful habit:
“Stop it.” Does this “stop-it” approach apply to procrastination?
Newhart was making a joke. But this can be a serious solution if
it is used as a thought-stopping exercise.
Thought stopping is an accepted behavior therapy practice that
can sometimes have a quick and a favorable result. Internally
shout stop when you recognize an automatic procrastination deci-
sion (APD). For example, you hear yourself say, “Later.” Immedi-
ately you internally shout, “Stop it.” You have little to lose by testing
a behavioral thought-stopping exercise. However, plan to engage
in what you’d ordinarily put off following shouting down
an APD.

To-Do List

A to-do list is a catalog of items that you want to remind yourself
to do. Using this organizing format, you may list items in their
order of importance. The list may be a series of reminders, such
as pick up the dry cleaning, get a gallon of milk, and call for a
dental appointment. Some lists are templates for items that you
routinely repeat: you want to remind yourself to stick to what it is
important to do each day.
To-do lists can be short: one to five items. Short lists are useful
when it is important to keep focused on a few important items.
Throwing everything you can think of to do onto the list may be
unrealistic, and you might bite off more than you can chew.
You can find different to-do list designs online. Some of them
may be worth duplicating. You also can create your own list online
and refer to it when you turn on your computer.
Your to-do list can combine items to do and behavioral diver-
sions to avoid. Here is a sample form for you to complete: