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66 End Procrastination Now!
table 3.2
Your Personal PURRRRS Plan

Procrastination problem: ___________________________________.
PURRRRS Choices Made and Actions Taken

Pause: tune in to
what is happening.

Use cognitive, emo-
tional, and behav-
ioral resources to
resist impulses.
Reflect: think about
what is happening.
Reason and plan out
your actions.

Respond by putting
your plan into action.
Review and revise:
make adjustments
to improve the plan
and the results.
When warranted, try
another way.
Stabilize: persist and
overlearn coping
skills until they are
automatic.

tension seem general? Without engaging in any diversions,
is it possible for you to time how long the discomfort lasts?
You may find that a measured time shows that tension is rel-
atively brief. There is a biological reason for this: stress from
adrenaline has a limited life. So, why run from something
limited?
• Is it possible for you to start something that you feel tempted to
put off? Once you start, do your feelings change? Can you