Cognitive Behavioral Strategies

Lynne S. Gots, Ph.D.
Licensed Psychologist

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Get Started on Dealing with Procrastination Now!

By Lynne Gots, posted on September 4th, 2013.

Ok, enough putting it off. No more checking Facebook for status updates of people I don’t remember from high school but can’t unfriend because I’m afraid of offending them. No more binge-watching Orange is the New Black. No more scrolling through the App Store to find the perfect habit tracker. No more games of Words with Friends. I have to stop procrastinating and write a blog post on procrastination.

The beginning of September brings out the inner student in all of us, even if it’s been decades since we last smelled the intoxicating possibilities contained in a brand-new box of Crayola crayons. A new school year is a blank slate—a chance to start over with pristine notebooks and no overdue assignments.

Unfortunately, life isn’t quite like school. Time isn’t measured in semesters. There are always endless projects to complete and opportunities to avoid them.

Dealing with procrastination requires a tough love approach. No excuses. No second chances. Just do it. Now.

Easier said than done, of course. It calls for a major cognitive overhaul. New rules.

Memorize, and repeat often:

1)    Later isn’t a better time.

2)    You’re fooling yourself.

3)    There is no better time.

4)    You don’t have to feel like it to do it.

You can work on your capacity to follow through with a plan by practicing just one small behavior every day. Meditation is a good choice because it can help you sit with uncomfortable feelings. Over time, it may actually strengthen the part of the brain involved in organization and planning.

But any behavior (preferably one that doesn’t take more than a few minutes) will do. You can decide you’ll sweep the kitchen floor every night at 8 pm, or empty your in-box at the end of each workday. The point is to choose an activity and carry it out, no matter what.

Procrastinators also should practice resisting the overwhelming impulse to give into avoidance. One way to power through the urge to avoid is by not hitting the Snooze button when your alarm goes off. You’ll be working on ignoring the self-sabotaging messages your brain is sending you. And as an added bonus, you’ll be starting the morning with a sense of accomplishment that can boost your motivation to take care of business throughout the rest of the day.

No matter how long your To Do list, crossing off even one item can help you break through the inertia of procrastination. I feel so much better already! But I’m just getting started. I’ll have more tips on how to deal with this irksome problem in future posts.

 

 



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Posted in Behavior Change, Motivation, procrastination, Techniques |

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This blog is intended solely for the purpose of entertainment and education. All remarks are meant as general information and should not be taken as personal diagnostic or therapeutic advice. If you choose to comment on a post, please do not include any information that could identify you as a patient or potential patient. Also, please refrain from making any testimonials about me or my practice, as my professional code of ethics does not permit me to publish such statements. Comments that I deem inappropriate for this forum will not be published.

Contact Dr. Gots

202-331-1566

2440 M Street, NW
Suite 710
Washington, DC 20037

Email >

If you don't receive a response to an email from Dr. Gots in 48 hours, please call the office and leave a voicemail message.

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