Page 218 - End Procrastination Now Get it Done with a Proven Psychological Approach

182 End Procrastination Now!

Interaction Process Comments

Ted: I’ll get to work an hour early and start writ-
ing. I won’t go home at night unless one report
is done.
Bill: Is that a new idea? Since Ted’s plan
doesn’t sound like a
new idea, I decided to
check on past results.
Ted: No. I’ve told myself I’d do that before.

Bill: How has that worked?
Ted: It hasn’t.

Bill: You could try that approach again and apply Suggest how an old
what you’ve learned today. Simultaneously, you approach can be done
could work on your perfectionism, specifically in a new way.
your belief that a less than perfect performance Expand on the
review defines you as a loser. To keep perspec- person-performance
tive, you can match that belief against what you distinction.
said about John. As an alternative to perfection-
ist thinking, look for evidence to support a view
that you are a person who is in the process of
development and that it will take time and prac-
tice to improve your ability to do reviews.
Ted: I like the idea that we are in phases of devel-
opment. That feels better.
Bill: Changing the procrastination process can An invitation to call to
be challenging. To start, you could leave a mes- deal with the problem
sage on my answering unit to say what you as it is occurring.
learned each day about dealing with performance
reviews. You could say something about your
progress, and what you did to deal with your dis-
comfort avoidance urges, procrastination think-
ing, and diversions. If you hit a snag, we could
discuss it on the phone.

Ted: It’s interesting that I’m worried about wast- Ted insightfully comes
ing time and then I waste time worrying. I get it to his own conclusion
about perfectionism and either-or thinking. I’ll about the “waste of
do at least one review a day and call you if I start time issue.” Behav-
to procrastinate. ioral assignment is
set by Ted.