Page 72 - End Procrastination Now Get it Done with a Proven Psychological Approach

40 End Procrastination Now!
table 2.2
Jane’s ABCDE Resolution

Adversity or activating event: A financial report with a deadline.
Realistic beliefs: The report is complex and time-intensive, and requires
basic writing and financial reporting skills. I have the skills to do well
enough with the analysis, organization of the material, and writing.
(If Jane stuck with that belief, she’d have no need to deal with emotion-
amplifying negative beliefs about the report, or a pattern of putting it off.
This counterfactual is useful for future do-it-now applications.)
Emotional and behavioral consequences that may extend from the realistic
beliefs: Achieving a coping self-efficacy and completing the report with
time to spare.

Belief that triggers procrastination: I’ll do it better later.
Emotional and behavioral consequences that extend from procrastination
thinking: Initial relief following by self-badgering, amplified stress, and
more promises to start later. A pressured last-minute rush and excuses to
get an extension.

Disputing (correcting) procrastination-related beliefs:
Questions Straight Answers Do-It-Now Strategy

Issue: Does
later thinking:
1. Fit with 1. Later thinking is self- 1. I can define this as a
reality? deceptive and blocks self-development
positive performance. activity and take a
nonfailure approach
to starting and
working through
the report.
2. Support 2. The results speak for 2. I can organize my
perfor- themselves. I do little actions around
mance? that is constructive, setting a time to
and I languish in start, sticking with
misery. that time, and
refusing to go off
on tangents.