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Defeat Procrastination Thinking 33

You may feel better about your performance with a downward
counterfactual than with an upward counterfactual. For example,
Olympic silver medalists are inclined to occupy themselves with
what they could have done to get the gold, and bronze medalists
tend to think about their good fortune in avoiding fourth place.
Upward counterfactual thinking is associated with higher lev-
els of procrastination under anxious circumstances. When coun-
terfactuals combine with self-handicapping, the trend is to excuse
procrastination and improve self-esteem. When delays lead to
weak performance, safeguarding one’s image can come into play
in two ways: “If only I hadn’t procrastinated on preparing for my
presentation, I would have gotten the promotion.” This combina-
tion makes performance improvements less likely.
Depending on the situation, could have thinking can have
different effects. This thinking can be depressing if you believe
that you are powerless to take corrective actions in the next situa-
tion. You might consider how to do better in the future, and plan
for taking the types of actions that offer you the best chance. Down-
ward counterfactuals can help you save face. You have better
alternatives.

• The first century ad Roman Emperor Marcus Aurelius said:
“Your past is gone, your future is uncertain.” If you take this
message to heart, you know that you cannot change what
has been done, but that the corrective actions you take today
apply to shaping a positive future.
• “Could have” counterfactuals are associated with higher
levels of procrastination. It doesn’t have to be that way. With
reflection and planning, you could have fewer “could haves”
and more “have done” experiences.
• You can turn counterfactual thinking, such as “I could have
done better,” into corrective reflection. If a counterfactual
follows a delayed effort, use the occasion to plan a promising
new counter-procrastination strategy. What do you want to