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

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...

Solution:

• If you need a skill upgrade, get one.
• Ask for help if it is available.
• 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.”

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...

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

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.

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 you...

Solution: Talk to yourself with kindness. Accept that you’re human, and be an optimistic coach rather than a negative critic.