Page 92 - End Procrastination Now Get it Done with a Proven Psychological Approach

60 End Procrastination Now!

benefit when you write down what you are attempting to accom-
plish and what you are attempting to avoid.
To complete the short- and long-term procrastination analysis,
identify the most pressing and important activity that you are in
the process of putting off. Think about both the short- and long-
term advantages of delay and then the short- and long-term advan-
tages of the do-it-now way. In short, what do you gain by a pattern
of delay? What do you gain by ending procrastination now?
The results of the exercise may be obvious to the rider, but
we are talking about reframing the issue to give the rider a tighter
grip on the reins. The results of the exercise may trickle down to
the horse.
Below you will see an analysis matrix. When you are faced with
a task or a goal, think about the long-term and short-term advan-
tages of procrastinating and of doing it now. By completing this
exercise you can help yourself tip the balance in favor of going for
long-term benefits over short-term rewards. For example, for some
people who spent several thousands of dollars on cigarettes, seeing
the costs and potential physical/disease consequences in a written
matrix format will help them implement corrective actions.
Procrastination Analysis: Advantages

Short-Term Long-Term
Advantages of procrastination Advantages of procrastination

Advantages of doing it now! Advantages of doing it now!

The short-term advantages of a do-it-now initiative may in-
clude gaining an initial foothold on a stated productive agenda.
The long-term advantages may include (1) progressing toward the
goal, (2) building higher levels of frustration tolerance, (3) taking
charge of the emotional decision-making process, and (4) less
needless stress.