Page 219 - End Procrastination Now Get it Done with a Proven Psychological Approach

Sample Therapy Script for a Procrastination Scenario 183

Interaction Process Comments

Bill: As you approach the performance reviews, This summary lays
think about what you do when you procrastinate. out a rational emotive
By tracking this process, you can make it less ABC framework
automatic and put yourself in a position to evalu- for organizing
ate and change it. The issue is the performance information.
reviews. When you think of the reviews, you feel
uncomfortable or fatigued. You tell yourself that
they’re a waste of time. But that sounds like sub-
terfuge. It sounds more like a fear of doing an
imperfect job and getting criticized. Your perfec-
tionism sounds like a main issue, where you
make your worth depend on your performance
and you set yourself up to fail by avoiding the
task. It sounds to me like the performance re-
views are a threat to you. The diversions distract
you from what you fear. There is a practical issue
of getting the performance reviews done to keep
your job. The perfectionism issue seems to be in
the way. What do you think?
Ted: I get it. I can see why you said that procras-
tination can be baffling. I’ve had my eyes glued
to the trees and couldn’t see the forest.

Bill: It seems to me that you have an opportunity Identify the double
to do two things at the same time. You can work benefit of dealing with
on your perfectionism as you work on the perfor- coexisting conditions
mance reviews. You could get a double benefit simultaneously. Using
for yourself. You can help yourself get rid of two Ted’s information for
sources of stress, procrastination and perfection- how to use the ABC
ism. While we were talking, I mapped out a way form makes it directly
for you to attack perfectionism as you take on relevant to him.
the performance reviews. (Hands Ted an ABCDE
framework that is filled out with Ted’s data.)

Ted: (Pauses and reads the material) Okay, I like
the idea that I can make two gains.

Bill: Our time is nearly up. Are there any ques-
tions you want to ask?
Ted: Nope. I’ve got a lot to think about and per-
formance reviews to do. Same time next week?
Bill: See you then.