Page 71 - End Procrastination Now Get it Done with a Proven Psychological Approach

Defeat Procrastination Thinking 39

found that the best way to educate herself in its use was by direct
application to her most pressing procrastination problem.
Table 2.2 gives Jane’s resolution for the later thinking part of
her procrastination habit.
Albert Ellis’s rational emotive system includes active behav-
ioral assignments. Thus, it fits well with a do-it-now philosophy to
carry through. The behavioral assignments are a form of exposure.
This is the gold standard for fighting and overcoming performance
anxieties and fear and boosting self-confidence.You are less likely
to procrastinate on your behavioral assignments to end procrasti-
nation if you genuinely see them as being within your ability to do
and control, but you have to stretch a bit. Let’s look at what Jane
assigned herself as a step to prevent future procrastination on
report writing. After she finished the report, Jane prepared herself
for the next by addressing her high expectations, doubts, and dis-
comfort-dodging tendencies. She set an early start date to ensure
that she’d present a high-quality product. She set intermediate
deadlines to help her keep momentum. She set an early deadline.
When the next report came due, Jane’s boss received it early.
Be Aware of Procrastination Thinking

end PrOcrastinatiOn nOw! tiP

1. Think about your thinking. Help yourself by labeling your
procrastination thinking, as this act can provide a sense
of controllability.
2. Introduce a change into the procrastination thinking
process by disputing your later thinking.
3. Nip procrastination behavioral diversions in the bud by
giving yourself a behavioral assignment for following
through with a do-it-now initiative.

Keep a positive momentum by taking proactive coping steps.