Section summary, in this section, we considered why we procrastinate, which generally has to do with
fear of doing something badly or finding an unpleasant negative reinforcement and maladaptive thoughts
also lead us to postpone doing our tasks that think Act B framework presents many strategies for meeting
procrastination on their own.
Each of these strategies may have a small effect.
For example, research has shown that by itself, rewarding ourselves for activity provides only a small
advantage.
By combining these approaches, we increase our odds of success.
It will take trial and error to discover what works best for you.
With the practice, we can develop new habits to replace the ones that promoted the procrastination.
If you are determined to push through procrastination, here's a plan to get started.
Consider carefully our procrastination is affecting your life.
Identify a task you've been meaning to do, or one you struggle to do promptly that you will plan to
work on this week.
Choose one or two strategies from each of the domains to help you complete your task.
Take care not to choose so many strategies that it becomes unmanageable and counterproductive.
Keep track of your progress and what's helpful.
Use additional techniques as necessary.
Maintain list of techniques to rely on as needed.
Apply what works for you to other areas where you tend to procrastinate and in case it doesn't go without
saying, enjoy the greater success and lower stress that come with completing things on time.
Congratulate yourself each time you meet a deadline and notice how much work, how much more relaxed
did you feel when you don't have to worry about unfinished work?