Solution: Remind yourself about the gains of the future, and de-emphasize the frustration of the present.

6. You focus less on the gains of the future and more on the gains of the present.

Solution: Challenge yourself to open your mind and prove your bias wrong.  Use the task as an opportunity to combat your bias.

4. You have a bias against a particular type of task.

Your parents, siblings, or other important role models may have demonstrated a “put it off” attitude, which you’ve now adopted as your own.Solution: Talk to yourself about the negative consequences these role models faced when they procrastinated. Then find new role models to mimic, specifically those who take action and experience positive results because of it.

2. You’ve learned to procrastinate from role models.

Solution: Get proper treatment, including individual therapy with a licensed therapist. In addition to ruling out physical causes for your mood or anxiety.Sometimes breaking your tasks into smaller, more manageable chunks maybe help.

8. Depression or anxiety cause you to delay taking action.

Solution: Make a habit of starting earlier than you think you’ll need to and work on completing your task early.

5. Your time estimates are... a little off!

Solution: Talk to yourself with kindness. Accept that you’re human, and be an <a href="https://www.psychologytoday.com/us/basics/optimism">optimistic</a> coach rather than a negative critic.

1. You toss self-compassion to the wind.

Procrastination often comes from a belief that discomfort should be avoided, and you practice procrastination whenever you feel physically or psychologically uncomfortable.Solution: Challenge your beliefs about tolerating discomfort and revise what you say to encourage yourself to engage in a task.Focus on the longer-term rewards and start seeing discomfort as a prerequisite for growth, rather than as the enemy.

9. Discomfort intolerance leads you to disengage from the task.

Solution: <ul><li>If you need a skill upgrade, get one.</li><li>Ask for help if it is available.</li><li>Use a new cognitive coping self-statement such as, “I can learn as I go,” or, “Extra time on this task will increase the odds of me being effective.”</li></ul>

3. You don’t think you’ll be effective at the task.

You think, “It has to be perfect,” and this overly demanding standard keeps you from even getting started.Solution: Work on diminishing the importance of doing things perfectly and emphasize the importance of completing tasks in a timely fashion. Keep a list of examples of times when perfectionism has been unhelpful to you, and of times when task completion has been more helpful to you.

7. Your perfectionism gets in the way.

Researchers tend to agree that the reason any particular individual procrastinates can vary. The best cure is usually to respond to whatever reason might be specific for you.

3. You don’t think you’ll be effective at the task.

Similar ideas to 3. You don’t think you’ll be effective at the task.

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