The self-talk of procrastinators suggests and reinforces feelings of burden, victimhood, and resistance to authority. Learning to challenge and replace negative internal dialogue helps you free yourself from attitudes that may currently be holding you back.

• Replace...

• You give a task the power to determine your worth and happiness
• You use perfectionism to raise the stakes of a mistake. You make it seem that any mistake equals death
• You feel ...

Procrastination is a mechanism for coping with the anxiety associated with starting or completing any task or decision.

Certain tasks make us feel anxious. As a strategy for coping with this anxiety, many of us have developed a habit of procrastinating: put off the task...

When you catch yourself worrying, prepare yourself for that danger. Once you know you’re ready for the worst-case scenario, you’ll calm down and be able to get to work.

Consider these questions:

• What is the worst that could happen?
• What would...

There are always activities that we willingly dive into with enthusiasm.

Habits are learned when an activity is instantly followed by a reward. Procrastination is rewarding because it provides temporary relief from our stress and anxiety. We use procrastina...

It is a time-planning method developed to tackle many procrastination-related problems.

Instead of scheduling the very thing you’re procrastinating on (work), you first schedule fixed commitments (e.g., meals, commute, sleep), self-care activities (e.g., me...

We are more likely to be productive when we can anticipate pleasure and success rather than isolation and anxiety in our work.

To minimize procrastination, structure your rewards such that you will be motivated to start on the task each day.

Enjoying guilt-fr...

The easiest way to procrastinate less and boost productivity is to keep a log of how you spend your time. 

So for a few days, simply record exactly how you’re spending every minute of your day. This will alert you to many areas of inefficiency and lost time.