Page 157 - End Procrastination Now Get it Done with a Proven Psychological Approach

Powerful Behavioral Techniques to Curb Procrastination 125

golfers can improve their scores by giving themselves a self-
instruction of their choice, such as “body stiff before each putt.”
Self-instruction also helps impulsive kids improve their school
performances.

The Bits and Pieces Approach

The most complex challenges have a simple beginning. A person
with a Ph.D. degree in theoretical physics started with simple steps
in that direction. In a nutshell, the idea is to break it down and
keep it simple.
You can break any complex task into a first step and manage-
able parts. Pretend that you are a project manager, and you need
to break down a task for others to perform. What are the first,
second, third, and subsequent steps? What instructions would you
give to execute the first step?
Now, switch gears. Give yourself instructions, such as, “First
I’m going to do this: _________. Next, I’ll _________.” Take the first
step, and follow it up with a second.
Simplify the steps. The first step can be as straightforward as
dialing a number for a phone call, booting your computer, opening
a book, or getting out a pen and paper.

The Five-Minute Plan

Consistently use the five-minute plan to introduce a change to
disrupt a procrastination habit process. First, commit yourself to
taking five minutes to get started. After those five minutes, decide
whether to commit yourself for another five minutes. You continue
deciding at five-minute intervals (or another interval that works
for you) until you decide to stop. When you are ready to quit, take
a few added minutes to prepare for your next work session.
The five-minute system can be a surprisingly effective way to
start intermediate- and longer-term projects. However, what if you
put off the first five minutes? Regroup. Ask yourself what makes