The ObservatoryProcrastination is a feeling
Procrastination is not laziness but escape from a feeling. Naming the feeling often loosens the task.
How it works
- The task you avoidWriteChoose
- Name the feelingChooseWrite
- Meet it instead of fleeingBreatheWrite
- The smallest stepWriteChoose
Bring up one thing you are putting off right now. Not the one you forgot, but the one you are actively avoiding, the one that keeps rubbing. We are not going to force discipline. We are going to look at why you are steer …
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Why does it work?
Pychyl & Sirois (2016), in Procrastination, Health, and Well-Being: procrastination is short-term emotion regulation rather than a time-management deficit. Wohl, Pychyl & Bennett (2010), Personality and Individual Differences: students who forgave themselves for putting off studying before an exam procrastinated less before the next one.
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The two-minute rule
Shrink something you have been putting off to a start that takes under two minutes, and do only that.
Exercise1 minOne minute: clear one surface
A table, a bench, a corner. One minute is enough to make a single surface completely clear
Exercise10 minThe if-then plan
Turn an intention into an if-then plan that links a concrete cue to an action.