Put Off Procrastinating!!

Put Off Procrastinating!!

Put Off Procrastinating!!

Module 7

Putting It Altogether, Doing It & Keeping Going

Introduction 2
The Procrastination Cycle Revisited 2
The ‘Doing’ Cycle 3
Action Planning 5
Maintaining Your Gains 8
Module Summary 9

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 Put Off Procrastinating!!

Introduction
We are at the end of our journey to conquering procrastination. It is now time to take stock and see how
far we have come. It is time to put together all you have learned so you have a clear ‘road map’ of how to
continue this journey and how to keep on track. Remember, as we have kept saying, procrastination is a
habit, and like anything, it will take time, practice and persistence to kick the habit. So let’s look at what
you need to keep doing.

The Procrastination Cycle Revisited

Remember the procrastination cycle introduced in Module 3? Below is a simplified version to refresh your
memory.

Approach Task/Goal

Unhelpful Rules/Assumptions Activated

Need To Be In Charge
Pleasure Seeking
Fear Of Failure Or Disapproval
Fear Of Uncertainty Or Catastrophe
Low Self-Confidence
Depleted Energy

Discomfort Driven
Detect Discomfort from the task/goal
Detest the feeling of Discomfort
Urge to Dodge the Discomfort builds

Procrastination Excuses

Procrastination Activities

Positive Consequences Negative Consequences

Continue to Procrastinate Next Time

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 Put Off Procrastinating!!
We have learnt that procrastination is driven by our unhelpful rules and assumptions about what we expect
of ourselves and the world, which lead us to feel some sort of discomfort about doing a task or goal we are
faced with. If we can’t tolerate this discomfort, we will be likely to use procrastination as our way of
avoiding or stopping the discomfort. In addition, if we can come up with convincing excuses and
justifications for our procrastination, we will be all the more likely to travel the path of procrastination.
When we procrastinate, we find substitute activities for the tasks and goals we need to be doing, which
tend to be pleasurable or distracting to us. In turn, the consequences that arise from our procrastination,
whether they be positive or negative, make us more likely to turn to procrastination next time we are
faced with a similar task or goal.

The ‘Doing’ Cycle

The Procrastination Cycle shows us that procrastination can be like a vicious negative spiral that we get
stuck in. The good thing about a cycle, is that usually we can reverse it from a negative cycle to a more
positive cycle. It is like spinning a wheel. The wheel may be moving in one direction and can have quite a
bit of momentum behind it. But, by making some changes in how we spin the wheel, we can usually get it
to spin in the opposite direction. Now initially when we try to change the direction of the wheel, it can be
a real effort and the change may not be smooth at first. However, with some persistence it starts to get
easier and the wheel eventually gathers momentum in this new direction. Your procrastination habit can
be a bit like trying to change the direction of the spinning wheel. Initially you are stuck in a negative
procrastination cycle, so it will take some effort and persistence to reverse the cycle to a more positive
‘doing’ cycle. But, once you change the cycle, it will gather its own momentum in a positive direction.

So let’s reflect on what we have learned about how to change the procrastination cycle, and look at a cycle
of ‘doing’ rather than ‘procrastinating. The ‘Doing’ Cycle on Page 4 draws together all the things you have
learned in the ‘Put Off Procrastinating’ Modules.

Notice from the cycle that we would still expect our old unhelpful rules and assumptions to be activated
when faced with certain tasks or goals. Our unhelpful rules and assumptions have generally been around
for a long time, so we can’t expect them to disappear overnight. The key thing is that instead of being led
by these unhelpful rules and assumptions, we choose to do things differently at this point, which puts us on
the path to ‘doing’ rather than procrastinating. Over time these unhelpful rules and assumptions may relax,
and may not be as easily activated.

So when our old unhelpful rules and assumptions are activated we instead:
ƒ Adjust our unhelpful rules and assumptions by challenging them, devising new helpful rules and
assumptions, and putting these into practice;
ƒ Practice tolerating discomfort using mindfulness techniques (i.e., being aware, watching and
observing without judgement, and letting go) and gradually increasing our time sitting with discomfort;
ƒ Dismiss our procrastination excuses by challenging and testing any unhelpful conclusions we hold
about being better off postponing a task or goal to another time, and instead developing more helpful
conclusions that it is best for us to make a start on things now;
ƒ Use motivational self-talk rather than self-criticism to encourage ourselves to do the task;
ƒ Put into action practical strategies to stop procrastination, such as prioritise, grade, tell time,
worst-first, using momentum, just 5-minutes, set time limits, prime time, prime place, remember-then-
do, reminders, visualise, focus, plan rewards, schedule and unschedule.

Doing each of these things should then lead use to follow through with the task or goal, which will carry
with it certain consequences which make us more likely to keep doing, rather than return to our old ways
of procrastinating. These consequences might include getting things done, achievement, satisfaction, belief
in ourself and our abilities, ultimately less discomfort and stress, and some sort of reward for our
accomplishments. The key thing is that by doing rather than procrastinating, our unhelpful rules and
assumptions are challenged, because we see we can do these things and can cope whatever the outcome.

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 Put Off Procrastinating!!
Approach Task/Goal

Old Unhelpful Rules/Assumptions Activated

(e.g., Need To Be In Charge, Pleasure Seeking, Fear Of Failure Or
Disapproval, Fear Of Uncertainty Or Catastrophe, Low Self-
Confidence, Depleted Energy)

INSTEAD INSTEAD

Adjust Unhelpful Rules/Assumptions:

Where did it come from?
How is it unreasonable? unrealistic? unfair? unhelpful?
What are its negative consequences?
What is a new helpful rule/assumption?
How can I put the helpful rule/assumption into practice?

Tolerate Discomfort
Be Aware of my discomfort about the task/goal
Watch, Observe, No-Judgement of the discomfort
Let Go of the discomfort

Dismiss Procrastination Excuses

Challenge and test more helpful conclusions that get me ‘doing’ rather than procrastinating
Encourage rather than criticise myself

Use Practical Strategies to Stop Procrastination

E.g., prioritise, grade, tell time, worst-first, using momentum, just 5-minutes, set time limits, prime time,
prime place, remember-then-do, reminders, visualise, focus, plan rewards, schedule, and unschedule

Consequences
Things get done!!!
Sense of achievement and satisfaction
Increased belief in myself and my abilities
Less discomfort
Less stress
Reward
Unhelpful rules/assumptions are challenged, because I see I
can do these things and I can cope with the outcomes

Continue to Do Rather than Procrastinate Next Time

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 Put Off Procrastinating!!
Action Planning
Based on the ‘Doing’ Cycle, it can be helpful for us to draw up a clear plan of action for what it is we need
to do when the urge to procrastinate arises. Below are the 6 steps to get on top of your procrastination,
any time you feel it is getting the better of you. Notice steps 2 and 3 are optional, because as we have kept
saying, you don’t necessarily have to tackle the harder underlying reasons for your procrastination (i.e.,
unhelpful rules and assumptions and intolerance of discomfort), to be able to overcome procrastination.

Step 1. Being Aware & Non-Blaming (see Module 3)

The first step is to stop and recognise your urge to procrastinate. That is be aware and reflect on how the
procrastination cycle is playing out in your life right now with the task or goal that faces you. However,
when you do recognise that you are procrastinating or you are having the urge to procrastinate, do so in a
non-judgemental and non-blaming way. Don’t beat yourself up for it, but instead recognise that
procrastination has arrived and that you are going to make a choice to do things differently.

Step 2 (Optional). Adjust Unhelpful Rules & Assumptions (see Module 6)

If you can recognise the unhelpful rule or assumption of yours that is being activated by your task or goal,
you can make attempts to adjust this. You can do this by challenging the rule or assumption, questioning
where it came from?, how is it unreasonable/unrealistic/unfair/unhelpful?, and identifying its negative
consequences? Then you can think of a new more helpful rule or assumption, and what you would need to
do to put it into practice in this situation.

Step 3 (Optional). Practice Tolerating Discomfort (see Module 6)

If you can recognise the discomfort that is arising within you about doing the task or goal, you can practice
tolerating it mindfully by just being aware and observing or watching the discomfort without judgement,
making space for it and hence letting it go when its ready. You could imagine riding the wave of your
discomfort or delaying procrastination to give yourself time to practice sitting with the discomfort.

Step 4. Dismiss Procrastination Excuses & Encourage (see Module 4)

Look for the excuses you are making to justify your procrastination. Notice your old unhelpful
conclusions, such as not needing to do the task now because of some circumstance. Dispute if this
conclusion really is true, by asking what is the evidence or reasons?, am I really going to be better off?, is it
really true I can’t get started?, what will the consequences be? Also, is there a way to test if your
conclusion is true, rather than assuming it is? And finally settle on a conclusion that is more helpful to you,
something more along the line that you can make some small start now! Drop any self-criticisms and
instead talk to yourself as if you were motivating and encouraging a friend.

Step 5. Carry Out Practical Strategies (see Module 5)

Decide on the practical strategies most relevant to the task or goal at hand and apply these practical
strategies. Remember, to gain clarity as to exactly what needs to be done, write a list of tasks and goals,
then prioritise these, then grade each, and then accurately estimate how much time each step of each task
or goal will take. There are numerous ways you can approach any given step of a task, such as worst-first,
using momentum, just 5-minutes, set time limits, prime time, prime place, remember-then-do, reminders,
visualise, focus, and plan rewards. To know when you have the time to attempt a step of the task, you can
use a schedule or an unschedule.

Step 6. Reflect & Revise Plan

Now step back and reflect on how you are doing. Examine how things are going.
Appreciate what is working well and the positive consequences of doing rather than
procrastinating. Also recognise what areas may need some improvement. If
something does need to be revised, revisit steps 1-5, and try again.

On Page 6 is an example Procrastination Action Plan, which takes you through the 6 steps using the
procrastination example discussed earlier in Module 3. On Page 7 is a blank sheet so you can work
through your own task or goal in the same way.

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 Put Off Procrastinating!!
Procrastination Action Plan
Task or Goal: Write the ‘Put off Procrastinating’ Modules

Step 1. Being Aware & Non-Blaming

Ahh…the urge to procrastinate is here…no need to beat myself up about it, that won’t do any
good…I choose not to let this get the better of me, but to focus on what I can do about it.

Step 2 (Optional). Adjust Unhelpful Rules & Assumptions

Unhelpful rule/assumption 1: I can’t tolerate boredom, I need pleasure and interest.
This comes from having a lot of freedom growing up, and so no one made me persist with
things that weren’t of interest to me. This is unreasonable because to get anywhere in life, you
are going to have to do things that are boring at times, and not everything is going to be
pleasurable and interesting. A more helpful rule/assumption is: I can do things that are
boring and pleasure can be a reward. To put this new helpful rule/assumption into practice
would mean using the task at hand to practice tolerating boredom.
Unhelpful rule/assumption 2: I can’t do a good job when I am unmotivated.
This comes from not doing well at things I didn’t put effort into growing up. This is
unreasonable because often in life you aren’t going to be motivated to do something, so to
wait to do things only when you feel motivated, will mean that nothing ever gets done. A
more helpful rule/assumption is: I can make progress on things even when I am unmotivated.
To put this new helpful rule/assumption into practice would mean starting one small part of
the task at hand, and then seeing how well I really do and if my motivation improves.
Step 3 (Optional). Practice Tolerating Discomfort
Discomfort Intolerant: “I hate feeling frustrated, bored, and exhausted!”
Discomfort Tolerant: Just be aware of the frustration, boredom and exhaustion I am
experiencing right now. Just watch and observe these feelings and sensations. Ahh there is
the feeling of frustration… there is the sensation of exhaustion… there is the feeling of
boredom. The thought “I hate this feeling” is just a thought, I don’t need to listen to the
thought, just note it. Breathe into the frustration, boredom and exhaustion wherever I feel it
in my body (e.g., stomach, hands, jaw)…make space for it…allow it to be …then allow it to go
with each exhalation when it is ready. Stay with it, practice tolerating it, imagine it as a
wave, knowing it is only temporary and will subside.
Step 4. Dismiss Procrastination Excuses & Encourage
Old Unhelpful Conclusion: “I will just do my other paperwork first, because it doesn’t take
much time and is easier to do. Getting those other things out of the way will free me up to
think clearer and write better.”
New Helpful Conclusion: “This other paperwork is easier, but it is not as important. It is
unlikely that doing these other things first will make me write any better. My writing
capabilities won’t really change between now and later. I know I can do it now”.
Step 5. Carry Out Practical Strategies
Grade the task of writing the ‘Put Off Procrastinating’ Modules, estimating the time each step
will take. Do an ‘unschedule’, so I can see my current routine and where I have available
time to work on the task. When available time pops up, work on the first step and mark off
every 30 minutes I am able to work on the task. Plan small rewards and pleasure after I have
completed each step. If I get stuck, visualise completing the task or do a focusing exercise
using my breathing. If I am really struggling to get started, tell myself I just have to work on
it 5 minutes, and then see if I can do more.

Step 6. Reflect & Revise

It is working pretty well. I am getting more done than before which feels great! I have
noticed that I tend to get more written in the morning than later in the day, so maybe I need
to do up a schedule where I allocate specific time in the morning to the task.

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 Put Off Procrastinating!!
Procrastination Action Plan
Task or Goal:

Step 1. Being Aware & Non-Blaming

Step 2 (Optional). Adjust Unhelpful Rules & Assumptions

Step 3 (Optional). Practice Tolerating Discomfort

Step 4. Dismiss Procrastination Excuses & Encourage

Step 5. Carry Out Practical Strategies

Step 6. Reflect & Revise

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Maintaining Your Gains
Congratulations for making it to the end! Now, at the end of the day the
important thing is to keep going! Expect that changing your procrastination
habit will take time, practice, persistence and patience. Expect that you will have
good days and bad. Expect you will have days you feel like a ‘doer’, and days you
feel like you have slipped back into ‘procrastinationville’. The old saying of “two
steps forward, one step back” is very true. If you expect setbacks when you sign
up for the journey of changing your procrastination, then when you face a bump
in the road, you will be less likely to blame yourself and give up. As such, you will
be better able to use the action plan just covered to help you get over that bump
and keep moving full steam ahead!

Don’t give up! If you are struggling, find someone who can support you through making these changes.
Revisit the earlier ‘Put Off Procrastinating’ Modules, particularly the ‘Do I Want To Change?’ section of
Module 3. This will remind you of your commitment and motivation to overcoming procrastination, as well
as help you work through any roadblocks that are making it tough to change your procrastination.

Another way to help you maintain your gains, is to recognise the changes you have made and your
achievements. If we ignore these things we tend to think we haven’t changed at all or that change hasn’t
been worth it, and we will be less likely to keep going. Take time now to write down and appreciate what
changes you have made so far by working through the ‘Put Off Procrastinating’ Modules. Also, recognise
the positive benefits that have come from changing, that is, how your life is better? Keep coming back to
this and adding in more changes or benefits that arise, as you continue on your journey of transforming
yourself from ‘procrastinator’ to ‘doer’.

What Positive Changes Have I Made? How Is My Life Better?

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Module Summary
• To reverse the negative cycle of procrastination you need to:
• Be aware of your procrastination and be non-blaming towards yourself;
• Adjust your unhelpful rules and assumptions;
• Tolerate your discomfort;
• Dismiss your procrastination excuses;
• Be motivational towards yourself rather than critical;
• Put into action practical strategies to stop procrastinating; and
• Reflect on the changes you have made and revise anything that isn’t working.
• Changing your procrastination habit takes time, practice, persistence and patience. Expect setbacks,
use your action plan, get support, and recognise your achievements – doing this will help you stay on
the path of becoming a ‘doer’ rather than ’procrastinator’.

The End…

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About The Modules

CONTRIBUTORS
Dr Lisa Saulsman (MPsych1; PhD2) Paula Nathan (MPsych1)
Centre for Clinical Interventions Director, Centre for Clinical Interventions
Adjunct Senior Lecturer, School of Psychiatry and Clinical
Neuroscience, The University of Western Australia
1 2
Masters of Psychology (Clinical Psychology) Doctor of Philosophy (Clinical Psychology)

BACKGROUND
The concepts and strategies in these modules have been developed from evidence based psychological
practice, primarily Cognitive-Behaviour Therapy (CBT). CBT for procrastination is based on the
approach that procrastination is a result of problematic cognitions (thoughts) and behaviours.

REFERENCES
These are some of the professional references used to create the modules in this information package.
Bernard, M.E. (1991). Procrastinate Later! How To Motivate Yourself To Do It Now. Australia: Schwartz &
Wilkinson.
Burka, J.B., & Yuen, L.M. (1983). Procrastination: Why You Do It, What To Do About It. US: DaCapo Press.
Ellis, A., & Knaus, W.J. (1977). Overcoming Procrastination. New York: Signet.
Fiore, N. (1989). The Now Habit: A Strategic Program For Overcoming Procrastination And Enjoying Guilt-Free
Play. New York: Penguin Group.
Knaus, W.J. (1979). Do It Now: How To Stop Procrastinating. New Jersey: Prentice-Hall Inc.
Knaus, W. (2002). The Procrastination Workbook: Your Personalized Program For Breaking Free From The
Patterns That Hold You Back. Oakland, CA: New Harbinger Publications Inc.

“PUT OFF PROCRASTINATING”

This module forms part of:
Saulsman, L., & Nathan, P. (2008). Put Off Procrastinating. Perth, Western Australia: Centre for Clinical
Interventions.

ISBN: 0 9757995 4 1 Created: August 2008

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