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34 End Procrastination Now!

accomplish? What steps can you take to improve? When will
you take them? How will you measure the results? How will
you know when to adjust the plan?
• You can have the best analysis and plan possible, but you
won’t get beyond the joys of mental preparation unless you
convert the plan into action. How might procrastination get
in the way of a solution for curbing procrastination? What
are you prepared to do to short-circuit mental and behavioral
diversions?

Procrastination thinking is an automatic habit, but once you
are aware of your automatic procrastination thinking habit, you
are in a position to disengage from it. Here are some tips for deflat-
ing automatic procrastination thinking: (1) monitor your thinking,
(2) identify the mental diversion, (3) question it, and (4) force your-
self to follow through.

The ABCDE Method for
Altering Procrastination Thinking

More than any psychology self-help system builder, New York psy-
chologist Albert Ellis drew core principles from Epictetus’ phi-
losophy and built them into a powerful rational emotive behavior
therapy (REBT) approach. You can apply the method to decrease
stress, promote wellness, and end procrastination.
Research into the complexity of human nature and REBT
methods supports the effectiveness of this foundation method for
the cognitive behavioral approach.
You can teach yourself to use Ellis’s famous ABCDE approach
to attack procrastination thinking. The system delivers a frame-
work for organizing information about procrastination and de-
scribes how to challenge and change procrastination thinking.
Here’s the model: