Self-help program

Identify the goal.

• What are you doing and why?
• Say it out loud to yourself or write it down.

Break the task into small steps.

• Write or draw the steps. This helps you understand what to do next.

Start with the very first small step.

Example

If you need to clean the whole home, decide to first do the vacuuming. Only after that think about organizing the kitchen. The first step is to get the vacuum cleaner. If you planned to clean today, could you go get the vacuum cleaner now?

Are written instructions available for the task?

• Can you ask someone for them?
• Even reviewing the instructions is already a way of getting started.

Ask for help.

• Who could help you understand or complete the task?
• Is there support available online?

Is the task necessary?

• If not, leave it undone.

Think through what will happen if you delay or don't do it.

• Think about the broader impact and what actions are needed.
• If it affects other people, apologize.

Example

You have promised to organize the office Christmas party. The date is approaching, and you haven’t made progress with the plans. You don’t know the venues or others’ preferences, and even the budget is unclear.

Instead of postponing, give up the responsibility. Contact your supervisor and explain that handling the task has turned out to be too difficult for you. Could someone else do it for or with you?

Find a way to make the task more engaging.

• Could you explore the topic through YouTube videos or a documentary?
• Does cleaning go more smoothly if you listen to music or a podcast?

Take breaks and reward yourself for even small progress.

• When doing a particularly boring task, start with very small work sessions.
• Celebrate your progress already during the first break.

Alternate between boring and enjoyable tasks at set intervals.

• This requires good planning and possibly using a timer.

Make the task more personal.

• Think about how the task relates specifically to you.
• How will doing or not doing it affect your life?

Example

Completing a weekly report for your job is always left until the last minute. Schedule it for a good time during the workweek.

Work in 15-minute intervals and take breaks in between. It may turn out that the report only requires two 15-minute sessions. When you discover doing the reporting is quick, you realize it’s a routine, and the break makes it less unpleasant.

Mark in your calendar when you plan to do the task.

• Even small or seemingly trivial things are worth scheduling.

Tell others about it.

• Social pressure can help.

Set an alarm so you don’t forget.

• Decide that when the alarm goes off, you must do at least something toward the task.

Prepare in advance.

• Arrange a dedicated space and the necessary tools.
• Eat and drink sensibly.
• Get moving to boost your energy. It may be easier to start after a walk than after resting.

Decide in advance what you will do if you start postponing.

• Require a clear justification from yourself for delaying.
• If there is no compelling reason, why postpone it?

Do it—don’t overthink it.

• If you’re good at making excuses to yourself, try to act without overthinking.
• Often, energy comes from getting started.
• Don’t wait for the perfect moment.

Come up with a reward for completing the task.

• You can reward yourself even just for getting started.

• Some people have more fundamental time-management issues.
• It can be difficult to estimate in advance how much time tasks will take.
• Sometimes you simply lose track of time.
• You may not remember to plan enough time for switching between tasks or for recharging, which can make plans unrealistic.

See the exercises for tips on better time management. 4. Anticipate and plan.

Sometimes procrastination is a way to avoid the feelings that a task brings up. If a similar task has previously caused frustration or anxiety, or if you have received negative feedback about it, getting started can be especially difficult.

A demanding, extensive, or boring task may unintentionally push you toward more pleasant activities.

Some people fear that they will not perform the task well enough.

Reflect

• Think about how doing the task you’re postponing makes you feel. Why?
• How does it feel not to do the task?
• Does the outcome have to be perfect? What would happen if your performance were average? What would be “good enough”?
• Could the feelings caused by the task be eased somehow? Could the task be modified, or could you ask someone for help or support?
• What would happen if you simply faced the feeling that doing the task brings up?

Note

Often, just noticing and accepting your emotions makes them easier to tolerate. At the same time, it becomes easier to start tasks that trigger emotions. Usually, doing the task does not feel as bad as you expected in advance. Additionally, you may get rid of the unpleasant feelings caused by avoidance.