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SABBATICALISAWONDERFULPARTOFTHEACADEMICLIFE.Itisatraditionwhereoneveryseventhyearscholarsaregiventime,uninterruptedbyteachingandadministrativeduties,toread,research,andwrite.Igivethanksforthisgiftofscholarship,andIdedicatemywritingtothoseatmyuniversityandfacultyassociationwhopreservethisimportanttradition.

CONTENTS

TitlePageCopyrightDedicationAcknowledgmentsIntroduction

1WhatIsProcrastination?WhyDoesItMatter?

2IsProcrastinationReallyaProblem?WhatAretheCostsofProcrastinating?

3What’stheMostImportantThingWeNeedtoKnowaboutProcrastination?

4WhyWeWon’tFeelLikeItTomorrow

5ExcusesandSelf-deception:HowOurThinkingContributestoOurProcrastination

6ThePowerofGettingStarted

7WhyGettingStartedIsn’ttheWholeSolution

8Willpower,Willpower:IfWeOnlyHadtheWillpower

9What’sBredintheBone:PersonalityandProcrastination

10CyberslackingontheProcrastinationSuperhighway

ConcludingThoughts:OntheRoadofSelf-Change

ACKNOWLEDGMENTS

ThisbookbegantotakeshapefromacollectionofblogpostingsforPsychologyToday.Infact,itwasinwritingmy“Don’tDelay”blogthatIdiscoveredhowmuchIenjoyedwritingtocommunicateideasoutsideofformalscholarlyjournalarticles.Idiscoveredthatinsteadof“writingtoearn”inmy“publishorperish”academy,Iwas“writingtolearn”andlearningtowriteinawholenewway.Giventhisbeginningtothebook,IwanttoprefacemyacknowledgmentsbygivingspecialthankstoLybiMa(deputyeditorofPsychologyTodayandauthor),whoinvitedmetobepartofthePsychologyTodaybloggersin2008andwhohasnurturedmysenseofselfasawriter.Aswell,IwanttothankHaraEstroffMarano(editoratlarge,PsychologyToday,andauthor),who,likeLybi,hasalwaysbeenencouragingandsupportive.Theyarepartofatrulywonderfulteamofpeople.

Writingisnotasolitaryactivity,eventhoughwemaystrugglewithconceptsandthewordstoexpresstheseideasinourown“darknightofthesoul”attimes.Writingisaverysocialact,fromtheinceptionofideasthroughtorevisingafinalmanuscript.SoIhavequiteafewpeopleIwanttothankforhelpingmewithmywriting.Ofcourse,asmyfatheralwaystoldme,youcandelegatetheactivitybutnottheresponsibility;youcansharethepraisebutnottheblame.Thismeansthatanyoftheshortcomingsinmywritingaremyown.Thethingsthatyoulikebestaboutthisbookaremostprobablyduetothekindinputoftheseotherswhodeservemywordsofappreciation.

Asascholar,Ihavedrawnonawidebodyofresearchinmywriting.Yet,unlikemyscholarlypublications,Ihavenotcitedthisworkinanacademicfashion,soIwanttogivecredittosomekeyindividualswhohavedevelopedideasthatIhavedistilledinthisbook.Intermsoftheprocrastinationresearchliteraturespecifically,mycolleaguesDrs.JosephFerrari(DePaulUniversity,Chicago),ClarryLay(retired,YorkUniversity,Toronto),HenriSchouwenburg(retired,UniversityofGroningen,TheNetherlands),andFuschiaSirois(Bishops

University,Sherbrooke,Quebec)haveprovidedthefoundationofideasabouthowbesttounderstandprocrastination.IfIwasnotdrawingontheirworkdirectlyinmywriting,Iwasspeakingtosomeofmyownresearchthatwasbuiltontheirwork.Iamgratefultohaveallofthemascolleaguesandfriends.

Inadditiontotheprocrastinationresearch,Idrewonnumerousotherstudiesthathavehelpedmetounderstandthenatureofself-regulationfailure,howwecanstructureourintentionstomoresuccessfullymeetourgoals,aswellasaspectsofourpersonalitysuchasperfectionismthatcanundermineourgoalpursuit.Althoughitisnotpossibletolisteveryone,Idowanttonotetheenormouscontributionsmadeby,respectively,Drs.RoyBaumeisterandDianeTice(andtheirstudentsatFloridaStateUniversity),BrianLittle(retired,CarletonUniversity,Ottawa),PeterGollwitzer(andhisstudentsatNewYorkUniversity),andGordonFlett(YorkUniversity,Toronto).Ihavelearnedagreatdealfromeachofthesescholars,andtheirworkprovidedaframeworkforbothunderstandingself-regulatoryfailureandstrategiestomoreeffectivelyexerciseself-controltobreaknonconscioushabitsandpatternsofbehavior.

Itiseasytoseehowtheseesteemedandaccomplishedscholarshavecontributedtomyownthinkingandresearch.Notsoobvious,butjustasimportant,hasbeenthecontributionofmystudentstomyresearchandwriting.Myresearchisdrivenbymystudents,asresearchatthegraduatelevelinparticularisameanstoteachingandlearning.Iwanttothankallofmystudentswhohaveparticipatedinprocrastinationresearchwithmesince1995aspartoftheProcrastinationResearchGroup,andIparticularlywanttoidentifytheimportantcontributionsmadebyShannonBennett,KellyBinder,AllanBlunt,MatthewDann,MohsenHaghbin,EricHeward,JenniferLavoie,AdamMcCaffrey,RickMorin,BrianSalmon,MatthewShanahan,KyleSimpson,andRachelleThibodeau.Eachofthesestudentshastakenhisorherownresearchpastthethesisrequirementsandintothescholarlyliteraturemoreformally.

Movingfromresearchresultstocommunicableideasforotherstoreadisacraftuntoitself.Iamgratefulforthehelpofmywife,Beth,who,asanonpsychologist,iswillingtoaskmetoclarifymyideasormywords.Ittakescourageforhertopersistattimes,Ifear,becauseitiseasyformetobecomedefensiveaboutmywriting.Iknowherthoughtfulcommentsalwaysmakemythinkingandwritingclearer.Inaddition,myfriendJeannieBacon,whowaswillingtotestthestrengthoffriendshipbyprovidingherexpertisetotheeditingofmybook,hasmadeanimportantdifferenceinmywriting.Jeannie,awriterwithbothgraduateworkinEnglishandprofessionalexperienceintechnical

writing,helpedmetobemorecoherentandconsistentwithmyprose.WhereyoustillmightfindproblemswithmywritingareplaceswhereIfailedtoheedherhelpfuladvice.

Thecomicsinthebook,whichprovideadifferentperspectiveontheconceptsdiscussedaswellasalittlelaughteratourall-too-humantendencyto“putitoffuntiltomorrow,”areduetothetalentsofmyfriendPaulMason.ImetPaulwhenhewasaboyandIwaslivingoneofmyotherlivesasacanoeoutfitterforTrailheadinOttawa.Alongwithhisfather,Bill,andhissister,Becky,Paulhasdevelopedaninternationalreputationforcanoeingandart.Iwasdelightedwhenheagreedtocollaboratewithmeonacomicseries.Whenaparticularcomicmakesyoulaugh,youcanbesureitwasPaul’screativeinsightthatcapturedtheconceptsowell.

EachofthepeopleIhaveidentified,plusmanyotherswhomIhopeIhavenotoffendedbyomittingtheminmywordsofthanks,havemadereadilyapparentcontributionstomyresearchandwriting.Myfinalwordsofthanksaretothosewhosecontributionsaremoreobscureintermsofthewritingofthisbook,yetdeeplyimportanttomepersonally.Theymakelifejoyful,provideroomformywriting,andbringbalancetomylife.

Mychildren,LaurelandAlex,alongwithmywonderfulwife,Beth,bringloveandlaughtertomylife.Iworkhardnottoprocrastinateonthemoremundanetasksinmydaysimplytobesurethatthereistimeforthem!Mydogteamkeepsmefirmlygroundedandinthegreatoutdoorsenoughtokeepmehealthyandhappy.Finally,myfather,WalterPychyl,isneverfarfrommythoughtsandIdrawonhiswisdom,love,andsupporttobuildalife.Ironically,oneofmydad’smostoften-usedexpressionsis“We’llseewhathappens”ashewaitsanotherdaytoact.Iusuallylaughandsaytohim,“NowonderIstudyprocrastination!”Yetwithinhiswordsisagreatdealofwisdom.Sometimesdelaymaytrulybewiseandthebestcourseofaction.Knowingthedifferencebetweenprocrastinationandotherformsofdelayisaverygoodplacetostart.You’llfindsomeofthereasonswhybeginninginChapter1.

INTRODUCTION

Ifyouarereadingthis,itisprobablybecauseyouarebotheredbyprocrastination.

Youmaybeevenbereadingthisbecauseyouareprocrastinatingrightnow.Youareavoidingsomeothertask.Iwanttomakethetimeyouspendofftask,rightnow,worthwhile.

Thatisthepurposeofmywriting.Anhourfromnow,youwillbepreparedtoactdifferently.Youwillbepreparedtobemoresuccessfulinyourgoalpursuit.

Areyoureadytogetstarted?Thatisoneofmymostbasicstrategies:justgetstarted.Inthisbook,Iexplainwhythisworksandsummarizetheresearchevidenceforsuchasimple,practicalstrategy.

AboutThisBookThisisashortbook—practicalandno-nonsense.Althoughasshortaspossible,eachconcept,topic,andissuepresentedhasbeencarefullyresearched.

Ihavebeenresearchingandwritingaboutprocrastinationfornearlytwentyyears.Youcanlearnaboutmyresearchatprocrastination.ca.ThisWebsiteprovidesaccesstomyresearchgroupandacademicpublications,aswellasmyiProcrastinatePodcastsand“Don’tDelay”blogforPsychologyToday.Ihavehadmillionsofdownloadsofmypodcastsandblogentries.Likethisbook,theseresourcesareresearch-basedbutmeanttobeveryaccessibleforpeoplewhodonotnormallyreadpsychologicalresearch.

Thekeydifferencebetweenmyblogorpodcastandthisbookistheorganizationoftheideas.Theblogandpodcastcoverawidevarietyofimportanttopics,butyouwouldhavetospenddaysreadingorlisteningtogetitall.Thevalueofthisbookisthatitisadigestofmyresearch,andmost

important,thisbookprovidesaconcisesummaryofkeystrategiestoreduceprocrastinationinyourlife.

WhyIstheBookSoShort?Toooften,westartabook,readthefirstchapterortwo,andneverpickitupagain(althoughweintendtofinishit!).Amongprocrastinators,thisisaterriblerisk.Infact,procrastinationisdefinedbythisintention-actiongap.Idonotwanttocontributetothis,soIhavewrittenashortbook.Itispossibletoreadthewholethinginafewhours(fastreadersmaygetthroughthemainideasandkeystrategiesinanhour,infact).

Mostimportant,IhavewrittenashortbookbecauseIbelievethatlessismore.Itisquitepossibleformetowritehundredsofpagesaboutthistopic.Ihaveinmyblogandresearch,forexample.Mygraduatestudentsregularlywritelengthythesesonthetopic.However,whenitcomestolearningstrategiesforchange,afewkeyideasarewhatisrequired.Workingwiththeseideasinyourownlifewillmakeadifference.Yourreadingcanmakeadifferenceinyourliferightnow—ifyouwantitto.

“Ifyouwantitto.”Thisideaisveryimportanttounderstand.Notechniqueonitsownwilleverworkwithoutafirmcommitmenttoagoal.Ifyouarecommittedtochange,Iknowthatwhatyouwilllearnherewillmakeadifference.Ihavereceivedemailsfrompeoplefromallwalksoflife(e.g.,lawyers,students,homemakers,consultants,medicalresearchers,andevenotheracademics)andfromallovertheworldthatattesttothedifferencethatthesestrategiesaremakingintheirlives.

HowtheBookIsOrganizedIhavestructuredeachchapterinasimilarwaysothatthebookiseasierandquickertoread.Youknowwhattoexpectineachchapter.

First,Ibegineachchapterwithakeyphrasethatmaybecomeyourmantraforchange.Amantraisanoften-repeatedexpressionoridea.Itiscommonlyassociatedwithmeditationasthefocusofyourthoughts.Ithinkthefirstsentenceofeverychaptercanserveyoubestasadailyfocusasyouworktowardchangeinyourlife.

Whenyoureadachapterthatreallyspeakstoyouintermsofyourownprocrastination,memorizetheopeningmantraforchange;postitonyourfridgeoronyourcomputerasascreensaver.Inshort,makeityourownandreflectonitoften.

Second,Iofferanexamplethroughashortstorythathighlightsacommonproblemwithprocrastination.Thesestoriesarebasedonlivedexperiencessharedwithmebyresearchparticipants,asrepliestomyblogpostingsandpodcasts,aswellasthroughpeopleIhavemetatinvitedtalks,workshops,andevenatsocialgatherings(thesearepeoplewhotellmethattheywouldbetheperfectsubjectformystudies).Ihopethesestorieshelpsituatetheissueinlivedexperienceforyou.

Third,Isummarizethekeyissue(s)illustratedinthestory.Here,Idrawonresearch,butIdonotquotedates,names,orotherdetailsasIdoinmyacademicpapers,blog,orpodcasts.Iwriteabouttheissueandresearchinsimpletermstokeeptheconceptsclear.WhenIdointroduceatermfromresearch,somepsychologicaljargon,Iexplainwhatitmeans.

Fourth,basedontheresearch,Ipresentstrategiesthatyoumightusetofacilitatechangeinyourlife.Thesestrategiesfleshoutthemantraatthebeginningofthechapter,linkingtheissueandwhatweknowfromresearchtothingsyoucandotoreduceyourprocrastination.Thesestrategiesarethepracticalthingsthatyoucandotosolvetheprocrastinationpuzzleinyourownlife.

Asappropriate,Ialsoprovideaplaceforyoutorephrasethekeyideasinrelationtoyourownlife.Thisiswhereyoumaketheconceptsyourowninthecontextofyourownlife.Thisiswhereyoudoyourfirstbitofpersonalworkandgoalsetting.

Finally,youwillfindatleastonecomicineachchapter.PaulMason(anartist,creativegenius,andall-aroundgreatguy)andIcreatedthisseriesofcomicstogether.

Inthecomics,weembracethenotionofcarpediem.TheLatinexpressioncarpediem(whichmeans,literally,“seizetheday”)hasbeenusedforcenturieswithcontrastingmeanings.Forexample,ithasbeenusedtocelebrateanddefendprocrastinationwithafocusonenjoyingthemoment—“Eat,drink,andbemerry,fortomorrowyoumaydie”—andithasalsobeenusedasanadmonition,scoldingourselvestofocusonthepressingtaskathandwithexpressionssuchas“makehaywhilethesunshines.”

Ourcomicsallowustolaughatourpropensitytoputitoff,whilelamentingthetragedyofourinabilitytoseizethedayandaccomplishourgoals.Laughorcry,wehopeyouwillenjoythesituationsweportray.Althoughthecontextforthesecomicsiscollegeanduniversitylife,Ithinkyouwillfindthethemesapplicabletootherlifedomains.

OK,enoughbywayofintroduction.Let’sjustgetstarted.Whatisprocrastination?

1

WhatIsProcrastination?WhyDoesItMatter?

Allprocrastinationisdelay,butnotalldelayisprocrastination.

MARIA,AWORKINGMOTHERofthreeyoungchildren,reachestheendofherdaywithlotslefttodo.Again,shedidn’tgetthelaundryputawayorthefilessortedinheroffice.Shebeatsherselfup,callingherselfaprocrastinator,yetshe’sconfusedabouthowshe’lleverbeabletogetitalldonewhensomuchhappenseachdaythat’soutofhercontrol.Sheplanscarefully,butkids’illness,changesatthedaycare,andbothherandherhusband’stravelforworkalwaysseemtonecessitatechangeinherplansanddelaysonsometasks.

IssueTheseexamplesinMaria’slifeshouldnotbeseenasprocrastination.Weallhavetodelaythings.Delayispartofmakingpriorities.Ofcourse,achild’sillnesstakesprecedenceovermuchofwhatwemightplanthatday.Othertasksneedtobedelayedtomaketimefordoctor’sappointments,homecare,whateverisnecessary.Thekeyissuehereisthatitisnotavoluntarydelayinthestrictestsense.

Procrastinationisthevoluntarydelayofanintendedactiondespitetheknowledgethatthisdelaymayharmtheindividualintermsofthetask

performanceorevenjusthowtheindividualfeelsaboutthetaskorhim-orherself.Procrastinationisaneedlessvoluntarydelay.InMaria’scase,thedelayonputtingawaythelaundryandfilingwerenottrulyvoluntary.Shewasnotneedlesslytakingonsomealternativetasktoavoidthelaundryorfiling.Shewasoptimizingheruseoftimetomeetoneofhermostimportantlifegoals:tobethebestmothershecan.

Therearemanytypesofdelayinourlives.Ibelieveweneedtolearntoappreciatethis.Somedelaysarenotonlynecessary,aswiththeexampleofMaria’staskdelayinfavorofherchildren’shealth,theyarewise.Wemightalsodecidetodelayactiononaprojectbecauseweneedmoreinformationfirst.Itiswisetoputthingsoffattimesratherthantoactimpulsivelyorhastily.

Delayisanecessarypartofourlives.Atanygivenmoment,thereareanynumberofthingswecoulddo.Whatwillwechoosetodo?Thischoiceisbasedpartlyonourearlierintentions,ourplansfortheday,butofcourse,ourchoicewillalsodependonthecontextofthemoment.Whatishappeningrightnowthathasaneffectonourchoices?Whatismostimportantnow?Whatisthewisestthingwecandogivenourgoals,responsibilities,roles,anddesires?

Procrastination,incontrasttootherformsofdelay,isthatvoluntaryandquitedeliberateturningawayfromanintendedactionevenwhenweknowwecouldactonourintentionrightnow.Thereisnothingpreventingusfromactinginatimelymannerexceptourownreluctancetoact.

Thisisthepuzzlingaspectofprocrastination.Whyarewereluctanttoact?Whyisitwebecomeourownworstenemy?

Weundermineourowngoalpursuitneedlessly.Why?Howcanwesolvethisprocrastinationpuzzle?

Tounderstandtheprocrastinationpuzzle—thatvoluntarybutneedlessdelayinourlivesthatunderminesourgoalpursuit—weneedtounderstandthisreluctancetoactwhenitisinourbestinteresttoact.Wealsoneedtohavestrategiestoovercomethisreluctance.

Theconscioususeofstrategiestoovercomeourreluctancetoactisessential,becauseprocrastinationformanypeopleisahabit.Thatis,procrastinationisahabitualresponsetotasksorsituations,andlikeallhabitsitisaninternalized,nonconsciousprocess.Itiswhatwedowithoutreallythinkingaboutit.Infact,cross-culturalresearchbyJosephFerrariatDePaulUniversity(Chicago)hasdemonstratedthatforasmuchas20percentofthepopulation,thisprocrastinationhabitisquitechronicandaffectsmanypartsofourlives.

Habitsarenoteasytochange.Weneedtomakeconsciouseffortwith

specificstrategiesforchangetobesuccessful.Throughoutthebook,Iarguethatweneedtomakepredecisionstoactinadifferentway,countertothehabitualresponse.BasedlargelyontheworkofPeterGollwitzer(NewYorkUniversity),Iemphasizemanydifferentwaysthatwecanusepredecisionstoactwhenweintendtoact,toreducetheeffectsofpotentialdistractions,andtocopemoreeffectivelywithsetbacksanddisappointmentsasweworktowardchangingourbehavior.

Inthechaptersthatfollow,Iexplainwhywemaybereluctanttoactonourintentions.ThenIofferstrategiesforchangetohelpdevelopmoreeffectiveself-regulationbybreakinghabitualwaysofresponding.Thepurposeofthisintroductorychapteristoemphasizethatnotalldelayisprocrastination,andtheimportanceoffocusingontheneedlessdelaythatisunderminingus.

STRATEGIESFORCHANGE

Myinitialstrategyforchangeisforyoutobegintocategorizeinyourownmindwhichdelaysinyourlifeareprocrastination.Thesearethedelaysthatyouwanttodosomethingabout.Knowingthisdifferenceisagoodplacetostart.

Asyoubegintoidentifywhichdelaysaretrulyvoluntarydelaysthatundermineyourperformanceandwell-being,youmayseeapatternemerge.Thesetasks,projects,orintendedactionsmayhavesomethingincommon.Forexample,youmayfindthatthesetasks,projects,orintendedactionselicitcommonfeelings.

Inthetablethatfollows(oronaseparatepieceofpaper,oronyourcomputer,orsimplyasathoughtexperiment),listthosetasks,projects,activities,or“things”inyourlifeonwhichyoutendtoprocrastinate.Nexttoeach,jotdownwhatemotionsandthoughtscometomindwhenyouthinkofeachofthesemomentsofprocrastination.Donotoverthinkthis.Itcouldbe,forexample,thatyouareuncertainaboutwhattodotocompleteatask.

Whenyouhavefinishedyourlist,lookforpatternsintheemotionsorthoughtsinvolved.Youwillwanttoreferbacktothesewhenreadingsomeofthechaptersthatfollow.

2

IsProcrastinationReallyaProblem?WhatAretheCostsofProcrastinating?

Procrastinationisfailingtogetonwithlifeitself.

IATTENDEDACONFERENCEafewsummersagotitledLivingWellandDyingWell:NewFrontiersofPositivePsychology,Therapy,andSpiritualCare.Duringadiscussionofcopingwithdeathandcounselingindividualswhoaregrieving,oneofthepsychologistsinattendancenotedtwokindsofregretsthatpeopleexpressintheirgriefoverthelossofalovedone:regretsofcommissionandomission.Thesecondregret,thethingsweomitteddoingwhileourlovedonewasalive,capturedmyinterest.Regretsofomissionaresooftentheresultofprocrastination.

Iaskedthispsychologist,“Whatisthenatureoftheseregretsofomission?”adding,“Arethese:

1. Thingspeoplereallyintendedtodobutneverdid(i.e.,procrastination)?

2. Generalizedpossibilitiesofwhattheycouldhavedone?

3. Culturalscriptsofwhattheythinktheyshouldhavedone,whatwouldhavebeennicetodo?

4. Internalizedexpectationsaboutwhatthelovedonemighthavewantedthemtodo?”

Thepsychologistrepliedthatallfourtypeswerepartoftheregretshehadseeninhispractice.

SoIpushedonalittlefurtherandaskedwhichtypeofregretseemedmostproblematic.AsIexpected,giventheguiltassociatedwithprocrastination,regretoverthethingsthesegrievingpeoplereallyintendedtodobutdidnotwasmostproblematic.Theregretsofomissionrelatedtoourprocrastinationweremosttroublinginthegrievingprocess.

IssueEveryoneprocrastinates.Ibelievethis,andresearchhasdocumentedthisinanumberofdifferentways.Infact,Ithinkthatpeoplewhosaythattheyhaveneverprocrastinatedmightalsosaythattheyhavenevertoldalieorbeenrudetosomeone.Itispossible,Iguess,butunlikely.Wecertainlydonotliketoadmittotheseundesirableactions.

So,ifeveryoneprocrastinates,whyisitaproblem?Theresearchevidenceisclear.Peoplewhoscorehighonself-report

measuresofprocrastinationalsoself-reportlowerachievementoverall,morenegativefeelings,andevensignificantlymorehealthproblems.Letmediscusseachofthesebriefly.

Thelowerachievementiseasytoexplain.Althoughwecanallrememberinstanceswhereweprocrastinatedanddidverywell(wecherishthesememoriestomakeusfeelbetterandtojustifyevenmoreprocrastination),onthewhole,procrastinationresultsinlesstimetodoathoroughjob.Thisusuallymeanspoorerworkoverall.Ameta-analysisoftheprocrastinationresearchconductedbyPiersSteel(UniversityofCalgary)hasshownthatprocrastinationiscertainlyneverhelpfulandusuallyharmfultoourtaskperformance.

Thefactthatprocrastinationisassociatedwithmorenegativeemotions(ormoods)ispuzzling.Ifweareprocrastinating,youwouldthinkwewouldactuallyfeelbetterbecausewearenotdoingthetaskswedonotwanttodoinfavorofthingsweenjoy.Atleastthatiswhatyouwouldthinkwearedoing.

Thethingis,ourresearchshowsthatevenwhenweareprocrastinating,andImeanwhenweareactuallyofftaskandresearchersaskusquestionsthenaboutourfeelings,wedonotreportfeelinghappiernecessarily.Thereisamixtureoffeelingsexperienced,includingguilt.So,onthewhole,procrastinationdoesnotmakeusfeelthatgreat,andthisisparticularlytrueinthelongrun.

Finally,thenewresearchbyFuschiaSirois(BishopsUniversity,Sherbrooke,Quebec)thatdemonstratesthatprocrastinationactuallycompromisesourhealthisveryinteresting.Procrastinationseemstoaffecthealthintwoways.First,procrastinationcausesstress,whichisnotagoodthingforourhealthformanyreasons(e.g.,stresscompromisesourimmunesystems).

Second,chronicprocrastinatorsneedlesslydelayhealthbehaviorssuchasexercising,eatinghealthfully,andgettingenoughsleep.Thisaffectsourhealthnegatively,particularlyovertime.Sure,notexercisingtodayornoteatingvegetablestodayisnotgoingtoharmustoday.Butyouknowhowitgoes:Tomorrowisthesamesituation,werationalizeonemoredayofdelay,andbeforeweknowit,ithasbeenyearsofneglected(procrastinated)healthbehaviors.Theresultscanbedevastating,withincreasedriskforheartdisease,diabetes,andotherdebilitatingillnessesthatcanbepreventedwithmoredailyattentiontosimplebutavoidedhealthbehaviors.

Theday-to-daydelayonsmallbutcumulativelyimportanttasksaffectsusinotherwaysaswell.Agoodexampleisretirementsavings.Itiseasytoputoffsavingtoanotherday,butthisprocrastinationcostsusinthelongrun.

Allofthisistrueaboutprocrastination—itisseldomhelpful(butwecertainlyrecallwhenitis),anditisusuallyharmfultoourtaskperformance,psychologicalwell-being,andevenourphysicalhealth.Althoughalloftheseoutcomesarenegative,thisisnotwhatmightconcernusmostabouttheconsequencesofprocrastination.

Procrastinationisaproblemwithnotgettingonwithlifeitself.Whenweprocrastinateonourgoals,weareourownworstenemy.Theseareourgoals,ourtasks,andweareneedlesslyputtingthemoff.Ourgoalsarethethingsthatmakeupagoodportionofourlives.Infact,bothphilosophersandpsychologistshaveproposedthathappinessisfoundinthepursuitofourgoals.Itisnotnecessarilythatweareaccomplishinganythinginparticular,butthatweareengagedinthepursuitofwhatwethinkismeaningfulinourlives.

Whenweprocrastinateonourgoals,wearebasicallyputtingoffourlives.Wearecertainlywastingthetimewecouldbeusingtowardourgoalpursuit.Thethingis,themostfinite,limitedresourceinourlivesistime.Weonlyhaveafiniteamountoftimetolive.Whywasteit?Whywasteitrunningawayfromtasksthatwewantorneedtodo?

Let’sreturnforamomenttothestoryItoldatthebeginningofthischapter.AsIlistenedtopsychologistspresenttheirresearchpapersandtherapiststalkaboutthegrievingprocess,Ilefteachsessionmoreconvincedoftheimportanceofdealingwithprocrastinationasasymptomofanexistentialmalaise,amalaise

thatcanonlybeaddressedbyourdeepcommitmenttoauthoringthestoriesofourlives.

Toauthorourownlives,wehavetobeanactiveagentinourlives,notapassiveparticipantmakingexcusesforwhatwearenotdoing.Whenwelearntostopneedless,voluntarydelayinourlives,welivemorefully.

Itistimetomakeacommitmenttoengaginginyourlife,achievingyourgoals,andenjoyingthejourney.Timeistooprecioustowaste.

STRATEGYFORCHANGE

Oneofthemostimportantpreconditionsforsuccessfulchangeisadeepcommitmenttothatchange.Youreallyhavetovaluethatchange.SoIwanttofocusyourattentiononthecostsofyourprocrastinationtoenhanceyourgoalcommitment.

TakeamomentnowtothinkaboutthelistoftasksthatyoucameupwithattheendofChapter1.Recallthatthesewerethetasks(goals,projects)onwhichyouareprocrastinating.Ihaveprovidedatablebelowintowhichyoumaywanttocopythislistoftasks(orgoals)inthefirstcolumn.Youmaywanttoaddnewones,too,afterreadingthischapterandthinkingfurtheraboutprocrastination.Idorealizethateveryreaderisdifferentandthatyoumaynotwanttowritethisout.Ifnot,stickwiththisasathoughtexperimentandjustthinkthroughthenextlittlebit.

Nexttoeachofthesetasksorgoals,notehowyourprocrastinationhasaffectedyouintermsofthingssuchasyourhappiness,stress,health,finances,relationships,andsoon.Youmayevenwanttodiscussthiswithaconfidanteorasignificantotherinyourlifewhoknowsyouwell.Infact,youmaybesurprisedbywhattheymayhavetosayaboutthecostsofprocrastinationinyourlife.Liketobaccosmoke,therearesecondhandeffectsofprocrastinationofwhichyoumaybeunaware,includingbrokenpromises,unfulfilledobligations,andtheaddedburdentoothersof“pickingupthepieces”whileyouarebusywithyourlast-minuteefforts...again.

Inshort,itisimportanttorecognizeandacknowledgeallofthecostsassociatedwiththeself-regulationfailurewecommonlycallprocrastination.Thisknowledgecanbehelpfulinmaintainingyourcommitmenttochange.

WhatIexpectyouwillseeinthislistishowmuchyouarepayingforyourprocrastination.Therewardoffollowingthroughwithyourreadingtodayisto

learnhowtoeliminatetheseunnecessarycostsinyourlife.

StrengtheningGoalIntentions

Itisonethingtoknowthecostofnotacting;itisquiteanothertohaveastrongcommitmenttothegoalitself.Astronggoalintention,anintentionforwhichyouhaveaverystrongcommitment,isabsolutelyessential.Asiscommonlysaid,wherethere’sawill,there’saway.

Tostrengthenagoalintention,itisimportanttorecognizethebenefitsofactingnow,notjustthecostsofneedlessdelay.Takingtimetothinkabouthowyourgoalsalignwithyourvaluesandlarger,longer-termlifegoals,orsimplytheshort-termbenefitofgettinganecessarytaskdone,canbeanimportantstepinstrengtheninggoalintentions.Thelastcolumnofthetableprovidesspaceforthisreflection.Addnotesaboutwhythisgoalortaskisimportanttogetdone,aswellasthebenefitsofactingnowasopposedtolater.

Finally,knowingsomethingisdifferentfromrealizingit—makingitreal—inourlives.Forexample,wecanunderstandthathealthhabitssuchasregularexerciseoreatinglow-fatfoodsandlessrefinedsugararegoodforus.However,wecanfailtoactonthisknowledgeuntilsomethingmakesthisinformationrealinourlives.Acommonexampleofthisisthestrengtheningofgoalintentionsforhealthbehaviorsfollowingthediagnosisofaseriousillnesssuchascardiovasculardisease.Withthediagnosis,theknowledgeofthelinkbetweenbehaviorandhealthoutcomesbecomesrealinourlives,notjustknowledgeabouttheworldingeneral.

Thetroubleis,itcanbetoolatetoactatthispoint,andwaitingforanepiphanyofthissortisnotthemosteffectivelifestrategy.Itisveryimportanttoregularlyexamineourintentionsasastartingpointtoreducingprocrastination.Totheextentthatwecanstrengthenourgoalintentions,wearemuchmorelikelytoactinatimelymanner.

3

What’stheMostImportantThingWeNeedtoKnowaboutProcrastination?

Iwon’tgiveintofeelgood.Feelinggoodnowcomesatacost.

MARTINSAIDTHATHEwouldworkonthereportthismorning.Thatwasyesterday,anditfeltgoodtoputthatawfultaskoffuntiltomorrow.Nowheisfacingthetaskandhefeelsawful.Heisanxiousandfrustrated.Hereallydislikesthisreport.Feelingawholerangeofnegativeemotions,hedecidestoworkonsomeother,lessimportantstuffinstead.Hismoodliftsashepushesthereportasideforanotherday.

IssueAstheworkofRoyBaumeisterandDianeTice(FloridaStateUniversity)hasclearlyshown,procrastinationisaformofself-regulationfailure.Wefailtoregulateourbehaviortoachieveourowngoals.Wemakeanintentiontoact,butwedonotusetheself-controlnecessarytoactwhenintended.ThisisthevoluntarynatureofthedelaythatIstressedinthefirstchapterthatcharacterizesprocrastination.Wemayvoluntarilydelayouractionbecauseweareunableorunwillingtoself-regulateourbehaviortoactnow.

Therearemanytypesofself-regulationproblems,includingproblemgambling,overeating,recklessspending,anddrinkingtoomuch.Procrastinationisbestunderstoodasaproblemlikethese—aproblemwithourself-regulation.

Whydowefailtoself-regulate?Althoughtherearemanyfactorsthatcontributetothis,themostimportantthingtounderstandisthatwe“giveintofeelgood.”Thatis,wewanttofeelgoodnowandwewilldowhateverittakesforimmediatemoodrepair,usuallyattheexpenseoflong-termgoals.

Whenwegiveintofeelgood,wegiveintoimpulsiveurges.Theseurgescantakemanyforms.Wemightgamble,shop,oreatmorethanweneed,ingestmood-alteringsubstances,orprocrastinate—allinanefforttoavoidnegativeemotions.Ofcourse,myfocusisonhowweuseprocrastination—needlesstaskdelay—togiveintofeelgood.

Whenfacingataskweintendtodobutdonotwantto,wefeelanumberofpossiblenegativeemotions.Wemayfeelfrustrated,angry,bored,resentful,depressed,anxious,orguilty.TheseemotionsmaybesomeoftheemotionsthatyoulistedinyourtableattheendofChapter1.Generally,wecallthistaskaversiveness.Aversivetasksarethingsthatweallwanttoputoff.Theymakeusfeelbad.Wedonotlikedoingthesetasks.

Whoreallywantstodoanaversivetask?Noone.However,thetaskmaybenecessaryforustoreachadesiredgoal.Wemaynotwanttodothetask,butweneedtodoit.

Thekeyissueisthatforchronicprocrastinators,short-termmoodrepairtakesprecedence.Chronicprocrastinatorswanttoeliminatethenegativemoodoremotionsnow,sotheygiveintofeelgood.Theygiveintotheimpulsetoputoffthetaskuntilanothertime.Now,notfacedwiththetask,theyfeelbetter.

Ifyoufindthatyouarechronicallyprocrastinating,itmaywellbethatyouarerunningawayfromnegativefeelingsbyputtingoffyourtasks.Ofcourse,thisistemporarilyrewarding.Themomentweputoffthetaskuntiltomorrow,wefeelrelieffromthenegativeemotions.And,asyoumayhavelearnedinabasicpsychologycourse,behaviorsthatarerewardedgetrepeated.Wearereinforcingourprocrastination,anditbecomesaproblem.

STRATEGIESFORCHANGE

Theissueofshort-termmoodrepairinfavoroflong-termgoalpursuitisacrucialonewhenitcomestoaddressingourprocrastination.Itisimportantto

recognizethatgivingintofeelgoodisattheheartofself-regulationfailure,anditisimportanttodevelopstrategiesforchange.

Iwanttobeginwiththemostbasic,andperhapsleastpalatable,strategythatIcanthinkofinrelationtogivingintofeelgood.Thatis,whenfacedwithataskwhereournaturalinclinationistosay,“I’lldothislater”or“I’llfeelmorelikethistomorrow,”weneedtostopandrecognizethatwearesayingthisinordertoavoidthenegativeemotionswearefeelingrightnow.

Knowledgeispowerinthisregard.Firstandforemost,weneedtorecognizethatthistaskmakesusfeelawfulandwhatwearetryingtodoistorunawayfromthesefeelings.Ofcourse,thistakesacertainamountofemotionalintelligence.Thistypeofintelligenceisnotrelatedtothesizeofourvocabularyortheabilitytodoarithmetic.Emotionalintelligenceistheabilitytoeffectivelyidentifyandutilizeemotionstoguidebehavior.Recentresearchhasshownthatloweremotionalintelligenceisrelatedtomoreprocrastination,butthegoodnewsisthatwecanincreaseouremotionalintelligence.Wecanlearntomoreeffectivelyperceive,understand,andregulateouremotions.Thisisveryimportantintermsofmoreeffectiveself-control.

Inanycase,basedonwhatIknowaboutprocrastination,itseemsclearthatmostpeoplewhoprocrastinateareemotionallyawareenoughtorecognizethatsometasksmakethemfeelawfulandthattheyareprocrastinatingtoescapetheseemotions.Whatmayrequirefurtherfocusandstrengtheningistheabilitytoregulateemotions,oratleastsomecommitmentnottotakethepathofleastresistance—thatis,nottogiveintofeelgood.

Whatwereallyneedtodoistocometotermswithournegativefeelingsaboutatask.Weneedtofindawaytocopewiththesenegativefeelingssothatwecancontinuetopursueourintendedgoal.Thequestionis,how?

WhileIwaswritingthisbook,Ivy,apodcastlistener,wrotetometosaythatshehaddevelopedsomeofherownmantrasrelatedtotheiProcrastinatePodcasts.Here’swhatshedevelopedonthistopic:

“Don’tgiveintofeelgood,steponuptowhatshould.”

Ilikethistypeofmantraorslogan,asyouknow.Itcanhelpusfocusmoreonchangingourprocrastinationhabit.Ivy’smantracouldeasilyreplacetheoneIofferedatthebeginningofthischapter.

Thistoughstrategyisimmediatelyeffectiveasafirststep.Wehaveto“suckitup,”astheysay.Yes,wearefeelingawfulaboutthetaskathand.Wewouldratherrunaway,giveintofeelgood.However,thefirststepatthemomentofprocrastinationistostayput.Ifyouturnawayinanefforttomakeyourselffeelbetter,it’sover.

Certainly,stayingputanddealingwiththeseinitialnegativeemotionsisnotthewholesolution,butitisanabsolutelynecessaryfirststep.

Thekeytosuccesswiththisemotionalexperienceistobeprepared.IwillexplainjustwhyIamurgingyoutoprepareinacertainwaylater.Fornow,Ijustwantyoutothinkaboutthefollowingasyourfirststepinanantiprocrastinationstrategy:

THINK:IFIfeelnegativeemotionswhenIfacethetaskathand,THENIwillstayputandnotstop,putoffatask,orrunaway.

This“if...then”formatofanintentionhasbeenlabeledanimplementationintentionbyPeterGollwitzer(NewYorkUniversity).Iwillhavemoretosayaboutimplementationintentionsinalaterchapter.Atthemoment,thekeythingisthatyouneedtointernalizethisimplementationintentioninordertotakeafirststeprelatedtothenegativeemotionsthatareassociatedwithprocrastination.

AlthoughIthinkmostofushavetorecognizethatwemightverywellhavetojustexperiencethefirstmomentsofthesenegativeemotions,wedonotsimplyhavetotakeatough-guyapproachand“suckitup”tosucceed.Thereisanother,gentlerapproachwecantake.

Essentially,itcomesdowntochoosingtheemotionsonwhichwewillfocus.Forexample,althoughthedominantemotionatthemomentmaybefear—wemayhavefear—thekeythingisthatwedonothavetobeourfear.Wecanacknowledgethisfearbutchoosetocontinuetopursueourgoalsworkingfromsomeotherpartofourself.ParkerPalmer,oneofmyfavoriteeducationalwriters,speaksofthisasworkingfromsomeotherpartofour“innerlandscape.”Ourinnerlandscape,thepsychologyofself,ismorethanthefearwemaybeexperiencing.Italsoincludesourcuriosity,ourdesiretosucceed,andanotherverystrongemotion,ourinterest.

Ifwechoosetoacknowledgeourfearbutfind“thecouragetobe”inspiteofthisfear,toworkfromanotherpartofourinnerlandscape,wemaymoresuccessfullystayputandstayontask.Wewillnotgiveintofeelgood.Wewillhavemadethefirststeptowardbeatingprocrastination.

Ofcourse,wearequiteexpertatfindingreasonsnottopersistlikethis.Inthefaceofnegativeemotions,wemighteventrytojustifywhywewanttorunaway.Wewillnotacknowledgeourfearorfrustration.Wemightsimplythink,“I’llfeelmorelikedoingthistomorrow.”Weprobablywon’t.Ithinkweallknowthisdeepdown.Thisispartofthestrangelypuzzlingnatureofprocrastination.Wehavebecomeourownworstenemy,andweevenknowhowtolietoourselves.

Emotionally,wearegivingintofeelgoodwhilejustifyingthischoicebythinking,“I’llfeelmorelikedoingthistomorrow.”No,wewon’t!Inthenextchapter,Iexplainwhy.

4

WhyWeWon’tFeelLikeItTomorrow

Iwon’tfeelmorelikedoingittomorrow.

TOINTRODUCETHISCHAPTER,IwanttoshareastoryIreceivedfromareaderofmyPsychologyTodayblog.Itclearlyillustratestheproblemoftomorrow.Thisreadersaidthattheissueoffeelingmorelikeittomorrowwasreminiscentofasigninabutcher’sshopwindowinhisgrandparents’villageinPoland.

TranslatedintoEnglish,thesignread:“Todayyoupayandtomorrowyougetitforfree.”

Whenthecustomerswouldcometomorrowfortheirfreegoods,thebutcherwouldsay,“Readthesign:Todayyoupay,tomorrowit’sfree.”Asthisreadernoted,itisprettymuchthatwaywithprocrastination.Thetomorrowinwhich“I’llreallyfeellikeit”isalwaysadayaway.Itneverbecomestoday.

IssueThestoryabovecapturesthebasicissuewithprocrastination:I’lldoittomorrow.Infact,theLatinrootsofthewordprocrastinationmean“toputforwardtotomorrow.”Yet,asthebutcherexplainedwithhissign,thattomorrowneverreallycomes.

Aswiththebutcher’ssignthatimpliedthatcustomerswouldgetfreegoods

tomorrow,ourthinkingplaysatrick,too.Wethink,“I’llfeelmorelikeittomorrow.”Whatweneedtounderstand,soasnottobetrickedlikethebutcher’scustomers,iswhythisisnottrue.Wewillnotfeelmorelikeittomorrow.

Research,particularlystudiesbyDanGilbert(HarvardUniversity)andTimWilson(UniversityofVirginia),indicatesthatwearenotverygoodforecasters.No,Idon’tmeanweatherforecasters.Meteorologistsseemtobebetteratforecastingtheweather(atleastintheshortterm)thanweareatforecastingourownmoodinthefuture.Forecastingourfuturemoodisknownasaffectiveforecasting.

Themainideabehindaffectiveforecastingisthatwehaveabiaswhenwepredictfuturemood(affective)statesinrelationtopositiveornegativeevents.Forexample,acoupleofyearsafterwinningalottery,thewinnerswereaboutashappyastheywerebeforetheirwin,despitethegeneralaffectiveforecastthattheywouldbemuchhappierifonlytheycouldwinthelottery.Thisisalsotrueofpeoplewhohavesuffereddebilitatingaccidents.Afewyearsaftertheaccident,despitelong-termeffectssuchasparalysis,accidentvictimswereaboutashappyastheywerebeforethislife-changingevent—again,despitethegeneralaffectiveforecastthattheywouldbemuchunhappier.

Twoconceptsareusedtoexplainthesepeculiarfindings:focalismandpresentism.Focalismisthetendencytounderestimatetheextenttowhichothereventswillinfluenceourthoughtsandfeelingsinthefuture.Presentism,asyoumightguess,addressesthefactthatweputtoomuchemphasisonthepresentinourpredictionofthefuture.Takentogether,thismeansthatwefocusonourcurrentsituationandhowwefeelnowwithoutenoughconsiderationaboutthefuturesituation,whatmighthappenandhowwemightfeelthen(orhaveinsimilarsituationsinthepast).

Herearesomecommonexperiencesofthis:Ifwegogroceryshoppingjustafterameal,wewillgenerallyunderestimatehowmuchwewilleatintheweekaheadandbuyless.Addictswhohavejustingestedtheirdrugofchoicewillunderestimatehowmuchtheywillcravethedruglater.Irrationally,wethinkhowwearefeelingnowishowwewillfeellater.Themostastonishingthingaboutthisisthatitistrueforsimplethingslikecurrentandfuturehungerstates.

HOWISTHISRELATEDTOPROCRASTINATION?

Weneedtoconsiderwhatthishumanbiasinaffectiveforecastingmeanstoourunderstandingofprocrastination.Bythispoint,theargumentmaybeapparent.Inmakinganintentionforfutureaction,wefocusonourcurrentaffectivestatewiththemistakenassumptionthatouraffectivestateatthepointweexpecttoactonourintentionwillbethesameasitisnow.

Therealcatchhereisthatwhenweintendafutureaction,ouraffectivestateisoftenparticularlypositive.Why?Therearetworeasons.

First,becauseweareputtingoffactionuntilthefuture,wegettherewardthatwediscussedwithgivingintofeelgood.Wefeelgoodnowthattheintentionisforfutureaction.Attheveryleast,wefeelreliefthatwearenotonthehooktoactnow.

Second,weareimaginingourselvesengagedinsomefutureactionthatweperceivewillmakeushappy.Thisispleasantinandofitself.Healthbehaviorsaregoodexampleshere.Ifweintendtogoforaruntomorrow,wefeelgoodaboutourselvesformakingsuchaproactivehealth-relatedintention.Goodforus!Ourcurrentaffectivestateispositive,andweincorrectlyforecastthatouraffectivestatetomorrowattheintendedtimeoftherunwillbethesame.

Thereisnothinglikearighteousintentionnowforactionlatertomakeusfeelgood.“I’llruntomorrow.”“I’lldothatassignmenttomorrow.”“I’llwritethatreportlater.”Happinessnow,paylater(ornot,asthecasemaybe).Unlesswecangetbetterat“mentaltimetraveling,”wherewecansetintentionswithclearerknowledgeabouthowwewillfeelabouttakingactioninthefuture,wewillcontinuetobepredictablyirrationalwithourprocrastination.

STRATEGIESFORCHANGE

Weneedatwo-prongedapproachtoincreasethelikelihoodthatwewillactonourintentions.Onestrategyis“timetravel.”Theotheristoexpecttobewronganddealwithit.

STRATEGY#1—TimeTravelAsnumerouspsychologistswhostudyaffectiveforecastinghaveadvocated,weneedtousementalimagesofthefuturemoreoftenandmoreaccurately.Weneedtorepresentthefutureasthoughitwerehappeninginthepresent.Forexample,apersonwhoisprocrastinatingonsavingforretirementmightimagineasvividlyaspossiblelivingonhisorherpotentialretirementsavings.Tomakeafutureimagelikethismoreconcreteandaccurate,itmaybeimportanttosetoutsomenumbersforabudgetandtakeintoaccounttherealityoftheneedfor,andincreasingexpenseof,healthcareinoldage.This“timetravel”canhelpmakeourpredictionsofthefuturemoreaccurateandmotivateustotakemoreappropriateactionnow.

Unfortunately,Iamnotthatconfidentthatthisapproachwillworkformanypeople.First,itispossiblethatwewillputoffthisplanningtaskitself,aformofsecond-orderprocrastination.Second,evenifwedothistask,theinitialemotionalresponse(e.g.,fear)willmostlikelywearoffquickly,and,moreimportant,thefactthatretirementissofarawaymaystillresultinourdiscountingitsimportanceanddelayingoursavingsfurther.

STRATEGY#2—ExpecttoBeWrongandDealwithItThissecondstrategyismoreeffective,butyoumaythinkthatisahard-nosedapproach.Inthiscase,ratherthantryingtochangewhatseemstobeadeeplyingrainedbiasinhumanthinkingbyimprovingouraffectiveforecasts,Ithinkweshouldsimplylearntoexpecttobewrongandgofromthere.Wedothiseverydaywithrespecttoweatherforecasts,andmostrecentlywehavebeenlearningtodothiswithridiculouslyinaccurateeconomicforecasts.Givenourabilitytocopewithinaccuratemeteorologicalandeconomicforecasts,Ihaveconfidencewecancopeeffectivelywithourpooraffectiveforecasting.Thisstrategy,bynecessity,takestwoformsorapproaches.

APPROACH#1

Whenwearetemptedtoprocrastinateonacurrentintentionortask,thinkingthatwe’llfeelmorelikeittomorrow,weneedtostopandthink,“No,that’saproblemwithmyforecasting.ThereisagoodchanceIwon’tfeelmorelikeittomorrow.”ANDitisimportanttoaddthefollowing:

“Mycurrentmotivationalstatedoesnotneedtomatchmyintentioninordertoact.”

Thisisacommonmisconceptionaboutgoalpursuit:Webelievethatwehavetoactuallyfeellikeit.Wedon’t.And,withmanyofthetasksinourlives,wewon’tfeellikeit...ever!Thethingis,ourmotivationalstatedoesnotneedtomatchtheintention.Wecandosomethingevenifwedonotfeellikeit.Parentsspendalotoftimeexplainingthistotheirchildren.

Hereisanotherexample:Muchaswemightpreferasunnydaytogooutforarunorabikeride,wecanputonraingearandgetoutside.Infact,successfulathletesdothiseveryday.Theyarenot“fair-weathertrainers.”Theweatherdoesnothavetomatchtheactivity.Wecancopewithwhatwegetandstillactasintended.

Similarly,acknowledgingthatourmotivationalstateisneithernecessarynorsufficienttoensureaction,wecansimplyremindourselvesofourpersonalgoals(aformofself-affirmation)and“justgetstarted.”Progresswillfuelwell-beingandenhancegoalattainment(moreonthisinChapter6).

APPROACH#2Whenwesetanintentiontoacttomorrow,andtomorrowcomes,expectthatyouprobablywillnotfeeloverlyenthusedtogetstarted.Giventhatourintentionwasmadeyesterday(ormuchearlier)withtheoptimisticmoodthatcomeswithhavingaplan,wewillprobablyfeellesshappythanweexpectedwiththerealityofthetasknowathand(again,thisisallpartofourbiasedaffectiveforecasting).

NowthethingtodoistorememberthatthisisatransientmoodandthinkthroughalloftheissuesraisedwithApproach#1,particularlyhowyourmotivationalstatedoesnotneedtomatchthetaskforyoutogetstartedrightnow.

Thisis“toughlove”withoneself,Isuppose.Certainly,manyofushaveheardthisadviceasweweregrowingup.Itwascouchedintermsof“maturity”andthe“responsibilitiesofadulthood.”Thesewereoftenexpressionsoftoughlove,too.Thiswasadvicefromadultsinourliveswhoweretryingtonurturefortitudeandrealismwithrespecttowillpower.

Insum,thestrategyIamadvocatingfordealingwithourbiastoward

thinkingwe’llfeelmorelikeittomorrowisknowingthatthisisacommonproblemwithbeinghuman.Wearenotverygoodatpredictinghowwewillfeelinthefuture.Weareoverlyoptimistic,andouroptimismcomescrashingdownwhentomorrowcomes.Whenourmoodsours,weendupwhereIstartedinthelastchapter,givingintofeelgood.Weprocrastinate.

Theproblemisprettyobvious,asisthesolution:Letgoofthemisconceptionthatourmotivationalstatemustmatchthetaskathand.Infact,socialpsychologistshavedemonstratedthatattitudesfollowbehaviorsmorethan(oratleastasmuchas)behaviorsfollowattitudes.Whenyoustarttoactonyourintentionasintended,youwillseeyourattitudeandmotivationchange.

Thisgetsmealittlebitaheadofourstory,however.Fornow,let’skeepthefocusonthemantraforthischapter:“Iwon’tfeelmorelikedoingittomorrow.”

5

ExcusesandSelf-deception:HowOurThinkingContributestoOurProcrastination

Ineedtobeawareofmyrationalizations.

ALLANLAMENTEDHISPROCRASTINATIONtoanyonewhowouldlisten,butnothingseemedtochange.Hisfriendsrecognizedhimasthemasterofexcuses,althoughAllandidn’tacknowledgehisownhiddentalentshere.Hewastrulythe“Teflonguy”whenitcametobeingaccountable,eventohimself.Nothingstucktohim.Therewasalwaysanexcuseforwaitinganotherday,andtherewasalwaysanexcuseforbeingofftask.

It’snotdueforweeks.Icandothatworkinafewhours.Iworkbetterunderpressure.

Ofcourse,anotherdayalwaysbecameanother,andsoonweeksormonthspassedwithoutprogress.Whycouldn’tAllanseehowhewasjustrationalizingthisneedlessdelay?

Issue

Inadditiontounderstandingourbasicimpulsetogiveintofeelgood(seeChapter3)andnotreallyfeelmorelikedoingittomorrow(seeChapter4),weneedtoconsidersomeofthebiasesinourthinking.Thereareanumberofveryimportantissuestoconsider,includingthehumantendencyto:

1. discountfuturerewardsinrelationtoshort-termrewards,

2. underestimatethetimethingswilltakeandoverestimatehowmuchwecando,

3. prefertomorrowovertoday,

4. self-handicaptoprotectself-esteem,

5. thinkirrationallyaboutthetaskathandandourabilitytoaccomplishthetask,and

6. manufactureourownhappinessbychangingourthinkingtobeconsistentwithourbehavior.

Bookshavebeenwrittenabouteachofthesetopics,buttruetothedigestnatureofthisbook(andthepromisetoprovideyouwithwhatyouneednow),Ihavesummarizedeachoftheseproblemsinthesectionsbelow.Ofcourse,thisisfollowedbystrategiesforchange.

DiscountingFutureRewardsoverShort-TermRewardsFuturerewards,particularlythoseinthemoredistantfuture,seemsmallerinsize.Itisasifwearelookingatapictureofadistantmountainandassumingthatitisactuallysmall.Wedonotseemtohaveperspectiveforsizewhentimeisinvolved.Thisisthenotionofdiscountingfuturerewards,alsoknownastemporaldiscounting.

Theproblemisthatfuturerewardsseemlessattractivetousthanimmediatelyavailableones.Iguessthisshouldnotsurpriseustoomuch.Fromanevolutionaryperspective,abirdinthehandisworthtwointhebush.Ourbrainsseemprogrammedtopreferimmediaterewards.Thisstone-agebrainisnotsoadaptiveinourmodernworld,whereweneedtomeetdistantdeadlinesby

doingthingstoday.

ThePlanningFallacyItisalsohumannaturetobeoverlyoptimistic.Weassumewecangetmoredoneinlesstimethanisreasonable,andweassumetaskswilltakelesstimethantheyusuallydo.Thisisattheheartoftheissue—wearenotreallythinkingabouthowlongthingsusuallytakebasedonpastexperience.Wefocusonthesingulareventwearefacingwithouttakingintoaccountdistributiveinformationaboutexperienceorsimilarevents.Whatresultsfromthisoptimisticbiasispoorplanning.

Self-handicappingtoProtectSelfToself-handicapistoprovideanexcuseforoneself.Forexample,ifyouweretowearweightedshoesandhavearunningracewithafriend,yourabilityorcompetenceasarunnerwouldnevercomeintoquestion.Ifyoulosetherace,itisthefaultofthehandicap,theheavyshoes.Ifyouwintherace,however,thatisextraordinarilymeritorious.Itiswin-winfortheindividual’ssenseofself.Certainly,self-esteemisneverthreatened.

Asimilarsituationcanarisewithprocrastination.Totheextentthatwedelayworkonatasktothelastmoment,wecanbecreatinganotherformofself-handicapping.Aswiththerunningrace,ataskdoneatthelastminutecanbeexcusedifnotdonewellbecauseitwasdoneinsuchashortamountoftime.And,ofcourse,ifthetaskisdoneverywell,itlooksexceptionallygoodfortheindividual.

Thisimpliesthattheneedlessdelayofataskthatwedefinedasprocrastinationmayinfactfillaneed.Itcanprotectself-esteem,andexperimentalresearchevidencebyJosephFerrari(DePaulUniversity)indicatesthatchronicprocrastinatorsinparticularprefernottohavefeedbackaboutselfiftheyhavethechoice.Ofcourse,delayofthissorthasbeggedthequestionofwhetherthisistrulyprocrastinationatall,becauseitcanbeseenasastrategicuseofdelay,butitisworthincludingherejusttoacknowledgethatwecanendupdelayingourtasksforreasonsthatmaynotatfirstseemapparent.

PreferringTomorrowoverTodayHereisanexampleofarelationthatweallunderstand:IfBisgreaterthanA,andCisgreaterthanB,thenwecanassumethatCisalsogreaterthanA.Thisisknownasatransitiverelation.

Whataboutthisexample?ImagineataskisdueonFriday.ItisnowMondaymorning.ItispreferabletoworkonthistaskTuesdayasopposedtoMonday.Inotherwords,thepreferenceforTuesdayisgreaterthanthepreferenceforMonday.Tuesdayarrives.Ah,it’spreferabletoworkonthisonWednesdayasopposedtoTuesday.Wednesdayarrives.Again,it’spreferabletoworkonthisThursdayinsteadofWednesday.Sofar,sogood;thesearetransitiverelations.ThenThursdayarrives.Oops,wethink,itisnowpreferablethatwehadbegunonMonday.Thisisknownasanintransitivepreference.ChrisoulaAndreou,aphilosopherattheUniversityofUtah,hasarguedthatwhenitcomestoprocrastination,thisisacommonproblemwithourthinking.

Certainly,manyhealthbehaviorsandretirementsavingsplanssufferfromthisproblemwithourreasoning.Itcomestoapointwheretomorrowisnotonlylesspreferred,butthatanearlierdateisactuallythepreferreddate(anditisnowtoolatetoact).

Manyofusknowthisrelationfromexperience.Studiesfromourresearchgroupalsobearthisout.Wegetareversalofourpreferencesthatmakesforanintransitivepreferencestructure.Theproblemisthattheintransitivenatureof

thispreferencestructureworksagainstusinthelongrun.Tomorrowisnotaspreferableasweoncethought.

OurIrrationalThoughtsWeoftenbelievethingstobetruethatarenot.Wedonotchallengethesebeliefswithanyrealitytesting,sotheypersist.Forexample,wemightbelievethatwecannotmakeanymistakesorthatwehavetobeabletoansweranyandeveryquestionafterapresentation.Wemightbelieveweneedtobeperfect.Wemightthinkthatourwholeself-worthisdependentuponourcareersuccess.Alloftheseareexamplesofirrationalthoughts,andtheyarecommonandproblematic.Theycanleadustoexperienceverynegativeemotions,andtheyprovideanexcusefornottrying.Forexample,ifwearefearfulthatwecannotdoataskperfectlyandthatourself-worthdependsonthisperfectperformance,thenwemayavoidthetasktoprotectourself-esteem.Weprocrastinate.

ManufacturingOurOwnHappinessandResolvingInternalConflictWhenouractionsandbeliefsoreventwobeliefsareinconflict,theyaredissonant.Psychologistscallthiscognitivedissonance.Dissonanceisuncomfortable.Wewanttoalleviatethisnegativestate.Whenweintendtoact,whenwehaveagoaltowardwhichwehavemadeanintentiontoact,andwedonotact(voluntarilyandquiteirrationallychoosingtodelayactiondespiteknowingthismayaffectusnegatively),weexperiencedissonance.Thisdissonanceisoneofthecostsofprocrastination.

Hereareafewtypicalreactionsthatresearchershavecataloguedasresponsestodissonance(andwaysthatwereducethisdissonance):

1. Distraction—wedivertourattentionawayfromdissonantcognitionsandavoidthenegativeaffectivestatecausedbydissonance.

2. Forgetting—canbeintwoforms,passiveandactive.Passiveisoftenthecasewithunimportantthoughts,whilewemayhavetoactivelysuppressimportantcognitionsthatarecausingdissonance.

3. Trivialization—involveschangingbeliefstoreducetheimportanceofthedissonance-creatingthoughtsorbeliefs.

4. Self-affirmation—createsafocusonourcorevaluesandotherqualitiesthatreassertsoursenseofselfandintegritydespitethedissonance.

5. Denialofresponsibility—allowsustodistanceourselvesasacausalagentinthedissonance.

6. Addingconsonantcognitions—oftenbyseekingoutnewinformationthatsupportsourposition(e.g.,“thisisn’tprocrastination”;“IneedmoreinformationbeforeIcandoanythingonthisproject”).

7. Makingdownwardcounterfactuals—“itcouldhavebeenworse”—sowedon’tlearnanything,wejustfeelbetterintheshortterm.

8. Changingbehavior—tobetteralignwithourbeliefsandvalues.Thismeansthatwewouldactinsteadofprocrastinating,althoughchangingone’sbehaviorrequireseffortandisoftennotthemostconvenientwaytoreducedissonance.

Wearequiteexpertatemployingthesestrategiestokeepbuoyantday-to-day.Wemanufactureourownhappiness.Itispartofourcopingmechanisms.

Thatsaid,notallcopingmechanismsareadaptive.Quiteconsistently,researchhasdemonstratedthattechniqueslikedistraction,forgetting,trivialization,anddenialofresponsibilityareemotion-focusedstrategiesthatarenotnearlyaseffectiveinthelongtermasplanfulproblem-solvingstrategies.Yes,wehavetotakecareofouremotions,butthiscannotbewherethecopingstops.Ifitis,thatisjustanotherinstanceofgivingintofeelgood,andwewillpayinthelongrunifthisisourdominantshort-termstrategy.

THEMYTHOFTHEAROUSALPROCRASTINATOR

Weoftenhearthis:“Iworkbetterunderpressure.”Thisthinkingreflectsasensationseekerofsorts,someonewhothrivesonpressure.Thethingis,ourresearchhasshownthatthisisamyth,atleastforthemajorityofpeople.Sensationseekingisnotrelatedtoprocrastination,andtimepressuretypicallyresultsinmoreerrors.Althoughmanypeopleusetheexcusethattheywork

betterunderpressuretoexplaintheirneedlesstaskdelay,itclearlyfallsintothecategoryaboveasanexampleofarationalizationforthedissonancewefeelwhenwefailtoactwhenintended.

Perhapsamoreaccuratewaytorephrasethisoft-heardexpressionisthat“weonlyworkunderpressure.”Why?Mostprobablybecauseofthemistakenbelief,presentedinChapter4,thatourmotivationalstatemustmatchthetaskathand.Whenwedonotfeelmotivatedtoworkonatask,weputitoffuntilfinallytheexternaltimepressuretodothetaskmotivatesaction(typicallysolatethatapooreroverallperformanceistheresult).

STRATEGIESFORCHANGE

Ihavebrieflysummarizedanumberofimportantbiasesinourthinkingthatcangetusintrouble.Ontheonehand,wetendtobeoverlyoptimisticaboutthefutureandminimizetheimportanceofmoredistantgoals.Ontheotherhand,whenitfinallycomesdowntodoingsomething,weprefertomorrowovertodayandmakeexcusesaboutnotworkingtomakeourselvesfeelbetter.Giventhesepsychologicalprocesses,changehereisnotasimplething,butitispossible.

Knowledgeispower.Recognizingthatitishumannaturetohavethesebiases,andmoreimportant,identifyingspecificallywhatwetendtodocanbethebeginningofchange.Forexample,ifwetypicallysaysomethinglike“Ah,it’snotthatimportant”(trivializationofthegoal)or“There’slotsoftimeyet,soI’dprefertodoittomorrow”(planningfallacyandintransitivepreferences),wecanlearntomakethese“flags,”orsignalsforchange.

Byflagorsignal,Imeanthatassoonaswesaysomethinglike“There’slotsoftime,Icandothislater,”itactsasatriggerorstimulusforanewresponse.Remembertheearlierexampleofthisasanimplementationintention?IFwesay“Ah,it’snotthatimportant,”THENwestopandremindourselvesthatthisisaformofself-deception,abiasinourthinking,andwejustgetstartedonthetaskinstead.

Thisformofimplementationintentionputsacueinthesituation(eveninourthinking)tohelpusbreakahabit.Thethoughtbecomesthestimulusforadifferentresponse.Webreakourhabitualwayofresponding.Webegintobreakthatperniciousprocrastinationhabit.

Thetakeawayforthischapterintermsofwhatyoumightdonowistousethespacebelow(oraseparatesheetofpaperoryourcomputer)tolistthethingsthatyoucommonlysayordotojustifyyourprocrastination.Youmayneedtocompilethislistoverthenextfewdaysorweeks.Thekeythingistolearntorecognizehowyouarereasoningandrationalizingthevoluntary,unnecessarydelaysinyourlife.Eachofthesestatementscanbecomeyourownflagstosignalanewresponse.

Mytypicalexcusesforrationalizinganeedlessdelayare:

Iftheseareyourtypicalrationalizationsorexcusesforneedlesstaskdelay,whatwillyournewresponsebe?

Inthenextchapter,youwillseethatIthinktheimportantstepis“justgetstarted.”Somystandardimplementationintentionis“IFIsaysomethingtomyselflike‘Oh,I’llfeelmorelikedoingthistomorrow,’Iwillcatchmyselfinthisself-deceptionandadd“THENIwilljustgetstartedonthetask”instead.

Itworks.You’dbesurprised.Inthenextchapter,Iexplainwhy.

6

ThePowerofGettingStarted

Justgetstarted.

IDON’THAVETOlookveryfarforastoryaboutthistopic.Myownlifesuppliesmanyexamplesdaily.WhenIfaceataskthatIfindaversive,ataskIsimplydon’twanttodo,ataskthatIfindboringortedious,orevenataskforwhichIhavedoubtsaboutmycompetence,itistemptingtowalkaway.Iwanttoprocrastinate.Ifindmyselfsayingthingslikethistomyself:“I’llfeelmorelikedoingthislater.”Thisisaflagforme.ItisasignalthatIhavelearnedtoidentifythatIamjustabouttoprocrastinate.Atthatverymoment,Iusethissignaltojustgetstarted.Iwillimmediatelystartonanythingrelatedtothetaskathand.Let’sexplorewhythisissoimportant.

IssueOncewestartatask,itisrarelyasbadaswethink.Ourresearchshowsusthatgettingstartedchangesourperceptionsofatask.Itcanalsochangeourperceptionofourselvesinimportantways.

Inaseriesofstudies,mystudentsandIusedelectronicpagerstogatherwhatiscalledexperience-samplingdata.Wepagedresearchparticipantsrandomlythroughoutthedayoveraweekortwo.Eachtimewepagedthem,weaskedthingslike:“Whatareyoudoing?”“Istheresomethingelseyoushouldbe

doing?”“Howareyoufeeling?”“Whatareyouthinking?”Inaddition,dependingonthestudy,weaskedtheparticipantstoratewhattheyweredoingandwhattheyweresupposedtobedoingonthingslikehowstressfultheyperceivedthetasktobe.Aratingof10indicatedextremelystressful,whileazeromeantnotstressfulatall(andallpointsinbetweenreflectedthevariability).

Thistypeofdataallowedustotakeasortofsnapshotthroughtimeofwhattheparticipantsweredoing.Importantly,wealsogotareal-timeglimpseofwhattheywerethinkingandfeeling.Someofourfindingswereexpected.Somesurprisedus.IhavesummarizedthesefindingsbysimplifyingtheresearchasaMonday-to-Fridayprocessandbyfocusingmainlyonthetaskavoidance.

Asexpected,onMondaywhenparticipantswereavoidingsometask(s)(e.g.,workingonanassignment)inpreferencetootheractivities(e.g.,hangingoutwithfriends),wefoundthattheytypicallysaidthingslike“I’llfeelmorelikedoingthattomorrow”or“Nottoday.Iworkbetterunderpressure.”Asyoulearnedinthepreviouschapter,werationalizethedissonancebetweenourbehaviors(notdoing)andourexpectationsofourselves(“Ishouldbedoingthisnow”).Ofcourse,laterintheweek,noneoftheparticipantsspontaneouslysaidthingslike“Ifeellikedoingthat[avoidedtask]today”or“I’mgladIwaiteduntiltonight,becauseIworkbetterlikethis.”

Surprisingly,wefoundachangeintheparticipants’perceptionsoftheirtasks.OnMonday,thedreaded,avoidedtaskwasperceivedasverystressful,difficult,andunpleasant.OnThursday(ortheweehoursofFridaymorning),oncetheyhadactuallyengagedinthetasktheyhadavoidedallweek,theirperceptionschanged.Theratingsoftaskstressfulness,difficulty,andunpleasantnessdecreasedsignificantly.

Whatdidwelearn?Oncewestartatask,itisrarelyasbadaswethink.Infact,manyparticipantsmadecommentswhenwepagedthemduringtheirlast-minuteeffortsthattheywishedtheyhadstartedearlier—thetaskwasactuallyinteresting,andtheythoughttheycoulddoabetterjobwithalittlemoretime.

Justgetstarted.Thatisthemoralhere.Oncewestart,ourattributionsofthetaskchange.Basedonotherresearch,weknowthatourattributionsaboutourselveschange,too.First,oncewegetstarted,assummarizedabove,weperceivethetaskasmuchlessaversivethanwedowhenweareavoidingit.Second,evenifwedonotfinishthetask,wehavedonesomething,andthenextdayourattributionsaboutourselvesarenotnearlyasnegative.Wefeelmoreincontrolandmoreoptimistic.Youmightevensaywehavealittlemomentum.

ResearchbyKenSheldon(UniversityofMissouri,Columbia)alsodemonstratesthatprogressonourgoalsmakesanimportantdifference.Progressonourgoalsmakesusfeelhappierandmoresatisfiedwithlife.Interestingly,positiveemotionshavethepotentialtomotivategoal-directedbehaviorsandvolitionalprocesses(e.g.,self-regulationtostayontask)thatarenecessaryforfurthergoalprogressorattainment.Veryclearlywecanseehowifwe“primethepump”bymakingsomeprogressonourgoals,theresultingincreaseinoursubjectivewell-beingenhancesfurtheractionandprogress.

Ofcourse,thissimpleadviceisnotthewholesolutiontotheprocrastinationpuzzle,butitisacrucialfirststeptowardsolvingitanddecreasingourprocrastination.Inthenextchapter,Itakeuspastthisinitialstep.

STRATEGYFORCHANGE

Whenyoufindyourselfthinkingthingslike:

“I’llfeelmorelikedoingthistomorrow,”“Iworkbetterunderpressure,”“There’slotsoftimeleft,”“Icandothisinafewhourstonight”...

letthatbeaflagorsignalorstimulustoindicatethatyouareabouttoneedlesslydelaythetask,andletitalsobethestimulustojustgetstarted.Thisisanotherinstanceofthat“if...then”typeofimplementationintention.

I’veraisedthenotionofanimplementationintentionafewtimesalready,butIhavenotprovideddetailsaboutwhatitis.Asdefinedinthewell-developedpsychologyofactioncreatedbyPeterGollwitzer(UniversityofNewYork),animplementationintentionsupportsagoalintentionbysettingoutinadvancewhen,where,andhowwewillachievethisgoal(oratleastasubgoalwithinthelargergoalortask).

Itisnotaseffectivetomakeourselvesa“todo”listofgoalintentionsasitistodecidehow,when,andwherewearegoingtoaccomplisheachofthetasksweneedtogetdone.ThereisanaccumulatingbodyofresearchbyPeterGollwitzerandhiscolleaguesthatdemonstratestheefficacyofimplementationintentionsforinitiatingbehaviors,includingfollowingthroughontheintentionstotakevitamins,participatinginregularphysicalactivityaftersurgery,andactingonenvironmentallymindedintentionssuchaspurchasingorganicallygrownfoods.Inshort,implementationintentionsareapowerfultooltomovefromagoalintentiontoanaction.

AsIhaveoutlinedinearlierchapters,theseimplementationintentionstaketheformof“if...then”statements.The“if”partofthestatementsetsoutsomestimulusforaction.The“then”portiondescribestheactionitself.Theissueherereallyisoneofapredecision.Wearetryingtodelegatethecontrolovertheinitiationofourbehaviortoaspecifiedsituationwithoutrequiringconsciousdecision.

IFIsaytomyselfthingslike“I’llfeelmorelikedoingthislater”or“Idon’tfeellikedoingthisnow,”THENIwilljustgetstartedonsome

aspectofthetask.

NoticethatwearenotusingthefamousNikesloganof“Justdoit!”It’s

aboutjustgettingstarted.The“doingit”willtakecareofitselfoncewegetgoing.Ifwethinkabout“justdoingit,”weriskgettingoverwhelmedwithallthereistodo.Ifwejusttakeafirststep,thatismucheasier.

Asastrategy,youmayfindthatyouhavetojustgetstartedmanytimesthroughouttheday,evenonthesametask.Thisiscommon.Eveninmeditation,wehavetogentlybringourattentionbacktoourfocalpoint,whateverthatmaybe(e.g.,ourbreath,amantra).Thethingtorememberisthatjustgettingstartedmayhappenmanytimesinaday.

Allofourprocrastinationgetsstoppedshortwhenwejustgetstarted.Itisnotthewholesolutionbyanymeans,butitisahugeandcrucialfirststep.Asiscommonlysaid,“Ajobbegunisajobhalfdone.”

Itistemptingtorunawayfromthisstrategy,tocriticizeitbecauseitisexactlyyourproblem.Youarenotabletogetstarted.

Notso.Youthinkyouarenotabletogetstarted,probablybecauseyouarefocusedonyourfeelings(whicharenegative),andyouarethinkingaboutthewholetask,about“gettingitdone”asopposedto“gettingstarted.”Thetrickistofindsomethingthatyoucangetstartedon.

Keepitreallysimple.Keepitasconcreteaspossible,too.ResearchbySeanMcCrea(UniversityofKonstanz)andhiscolleagueshasshownthatthinkingabstractlyaboutourgoalsleadsustobelievethattheyarenotthaturgentorpressing.More-concretethoughtsaboutyourgoalortask,more-concreteplans,leadtomoretimelyaction.Inotherwords,more-concreteplanswillhelpyoutojustgetstarted.

Animplementationintentionhelpsyougetstarted.Itisyourpredecisionsothatyoudonotgetcaughtupinthinking,choosing,deciding.Youhavealreadymadethedecision.Nowisthetimetoact.

Hereisacommonexamplefromanacademiccontext:Whenfacingawritingtask,perhapsatermpaper,itispossibletojustsitandstareatablankcomputerscreen.Asyoudo,anxietybuilds,andprettysoonyouaregivingintofeelgood.Youareawayfromyourdeskanotherday,andguiltisbuildingfast.

Soinsteadofstaringatthatblankscreen,starttyping.Startwithatitlepage.Putyournameonit.Addthetitleifyouknowit,atleastsomethingasaworkingtitle.Beginyourreferencepageifyouarestillnotreadytowrite.Beginjottingdownideasaboutwhatyouwouldwriteaboutifyoucouldwrite.Youdonothavetowritesentences,butyoucaniftheycome.Thethingis,youarenowactuallyworkingonthetask.Itisrough,buteverythingbeginsthatway,rough.Carpentersrough-framehouses.Sculptorscarveandshaperoughsurfacesinto

smoothones.Farmersdiskandharrowrough,plowedfieldsintofieldsreadyforplanting.Wearealwaysstartingsomewheretoworktowardthefinishedproduct.

Theotherwaytothinkaboutthisistheoldsayingthat“ajourneyofathousandmilesbeginswithasinglestep.”Takethatfirststep.Justgetstarted.Itcanmakeallthedifference.

Honestly,ifyouarenotreadytomakethisfirststep,tojustgetstartedonaday-to-day,moment-to-momentbasis,thenputthisbookdownnow.Youarenotcommittedtochangeyet,andnothingelseIhavetosaywillmatterinyourself-change.Don’tgetmewrong,Iamnottryingtodiscourageyou.Iamjustbeinghonest.

Iwilltellyoumoreaboutotherstrategies,theroleofwillpower,andeventheeffectsofourpersonalitiesonprocrastinationinupcomingchapters,butyoumustknowthatitwillalwayscomedowntothatprecipitousmomentwhenyoujustgetstarted.Itwillalwayscomedowntothatmovementfromnotdoingtodoing.Fortasksthatwewouldratheravoid,thisisadifficultbutwonderfulmoment.

SowearebacktowhereIbeganthechapter,withthemantra“Justgetstarted.”TothisIhaveaddedacoupleofotherphrasesthatyoumightwanttouseasyourownpersonalmantra.Theseare:“Primethepump”;“Ajobbegunisajobhalfdone”;and“Ajourneyofathousandmilesbeginswithasinglestep.”

Inthetablethatfollows(orasathoughtexperiment),pickatask(orgoal)thatyouareprocrastinatingonandthatisreallybotheringyou.Writedownasmanyofthesubtasksthatyoucanthinkofthatarerequiredtogetthistaskdone.Nowyoumightusethefirstcolumntoindicatewhichsubtaskisyourpriorityorwhichsubtaskmakesthemostsenseforyoutocompletefirst.Thisistheplacetojustgetstarted.However,evenwiththislistoftasks,youmaynotknowhowtoproceed.Thisissimplyareality,anditmaynotbepossibletobecompletelyrationalinyourapproach,butyoucanstillgetstarted.Pickatask,anytask,andletthatsuffice.Youmayevenhavetoflailaroundabit,butifyougetstarted,atleastyouwillfindyourway.Notstartingwillguaranteethatyouwillremainstuck.Youcantakethisapproachforjustaboutanygoalortaskthatyouhave.

Infact,whenyoujustcannotseemtogetstartedonatask,getstartedbybreakingdownthetaskintosubtasks.BUTdon’tstopthere,astemptingasitmaybesomedays.Itistrueformanyofusthatafterwemakealistlikethis,wefeelbetterandwethinkwehaveaccomplishedsomething,soweactuallystop—anotherexcuseforprocrastination.Don’tforget:Thepurposeofthatlististogetyoustarted.

Justgetstarted.

7

WhyGettingStartedIsn’ttheWholeSolution

Ineedtobepreparedtodealwithdistractions,obstacles,andsetbacks.

HANSHASREALLYBEENtakinghis“stopprocrastinating”goaltoheart.Today,ratherthanputoffworkonhisreportashetypicallyhas,hejustgotstarted.Hewassurprisedathowgoodhefelt.Heevenfeltoptimisticabouttheresults.Then,aboutforty-fiveminutesintohiswork,thephonerang.Bruce,afriendHansseesdaily,wascallingwithaninvitationtoplaysquash.Bruce’sexpectedpartnerhadcanceledatthelastminute,soBrucewashopingHanswouldfillineventhoughtheyhadplayedthedaybefore.AlthoughHansintendedtoworkthroughtheafternoon,tomakeupfortimehe’dalreadylost,hefeltlikethingswereundercontrolnow,sohetoldBrucehewouldmeethimat12:30atthegym.

IssueInthescenarioabove,Hans’sgoalwashisreport,andhemadethekeyfirststepofgettingstarted.Infact,thenightbefore,Hanshadmadeanimplementationintentiontobeginhisworkrightafterhefinishedbreakfast,andhedid.Hemadehispredecisionwith:“Ifbreakfastisdone,thenIwillimmediatelygotomydeskandstartworkingonthethirdsectionofmyreport.”Notethathehadaconcrete

taskforhisactionwiththe“thirdsection”ofthereport,asectionthathefeltwouldbeaneasyplacetobegin,eventhoughitwasnotthebeginningofthereportitself.

Hefeltverygoodaboutfinallydoingthis.Attheveryleast,thereisusuallyasenseofreliefwhenwegettoanavoidedtask.Unfortunately,thesegoodfeelingscanbealittlebitofatrapforus.Theycanmakeusfeeloverlyoptimistic,andsomeofourbiasesinplanningandthinkingmaybegintoemerge.Infact,Hansfelthismindbegintowander,andtypicalthoughtsemergedwhenhewasevenalittlebitstuckinhisprogress.Atonepointwhenhehitatoughspotinthewriting,hecaughthimselfthinking,“Ah,that’senoughfortoday.I’llfeelmorelikedoingthisparttomorrow.”Infact,hewassomewhatrelievedwhenBrucecalled.Itseemedaperfectexcusetostop.Certainly,exerciseisimportantinlife,too,hethought.

Whatthismeansintermsofmoresuccessfulgoalpursuitisthatwehavetorecognizeotherpointsatwhichwetypicallyabandonourgoalpursuit.Wehavetobepreparedtoaddresseachoftheseastheyarise;otherwisewewillfallbackintohabitualwaysofresponding.Ifyoutendtoprocrastinatemoreoftenthanyoulike,thenyourhabitualresponsewillbetofindsomewaytoavoidthetaskathand.

Procrastinationisnotjustafailuretogetstarted.Wecanfaceavarietyofproblemsandneedlesslydelayactionatmanystagesofgoalpursuit.Ourfeelingsmaystillthreatentoderailus.Distractionsabound,anditiseasytoreplaceoneintentionwithanother,evenifjustforaminute.Andinallofthiswecanfindwaystojustifythistoourselves.

Inthescenarioabove,thesquashinvitationcanbeseenasanunnecessarydisruptiongivenhowregularlyHansseeshisfriend,aswellasHans’sintentiontoworktoday.PerhapsamorecommonexampleforthoseofusworkingatourcomputersisbecomingdistractedandputtingoffthetaskathandbycheckingemailorsurfingtheWeb.IknowfrommyownresearchthatInternettechnologiesinparticulararepotentdistracters,as“itwillonlytakeaminutetocheckmyemail,”andthenhourslateryoufindyouarestillofftask.IdiscussthisinmoredetailinChapter10.

Whatthismeansisthatwecannotsimplydependonourgoalintentions,nomatterhowdeeplycommittedwemightbe,tokeepourvolitionalactionsontrack.Wehavetobepreparedtodealwithchangesinourmoodrelatedtosetbacksanddisappointments.Wehavetobepreparedtodealwithdistractions.Wehavetobepreparedtoovercomeobstacles.

Giventheongoingchallengestoourgoalpursuit,wewouldbenefitfromimplementationintentionsrelatedtothepotentialdistractionsandobstaclesahead.Wecanmakepredecisionstohelpushere,too.

STRATEGIESFORCHANGE

Therearetwomainapproachestopredecisionsregardingpotentialdistractions.Thefirstinvolvesreducingthenumberofdistractionsbeforewebegintowork.Thesecondapproachtakesusbacktoimplementationintentionstohelpusdecideaheadoftimewhatwewilldowhendistractions,obstacles,orsetbacksarise.Ioutlineeachofthesebelow.

MinimizingDistractions

Differentthingsdistracteachofus.Somepeoplecannotworkwitharadiooninthebackgroundorinanoisyroom.Others,moreextravertedpersonalities,needthatbackgroundnoise.Thismeansthatwehavetothinkaboutwhatourtypicaldistractionsare.

Inaworlddominatedbycomputer-relatedtasksandjobs,certainlysomeofthesedistractionsareotheractivitiesonthecomputersuchasgames,social-networkingtools,Websearches,orevenjustemail.IdiscussthesepotentdistractionsunderInternetprocrastinationinthefinalchapter.Fornow,Iwouldjustaddthemtoourlistofpotentialdistractionsorobstacles.

Thekeytothisstrategyofminimizingdistractionsistobeproactive.Beforeyoubegintowork,makesurethatyouhaveremovedthesepotentialdistractions.Thismightinclude:shuttingyourdoor,shuttingofftheringeronthephone,shuttingoffyourcellphone(textmessagingisachronicdistractionformanypeople),shuttingdownsocial-networkingtools(Facebook,Myspace,Twitter,whateveryouuse),andremovingpotentiallydistractingthingsfromyourworkspace(e.g.,magazines,newspapers).

Ifyourereadtheparagraphabove,youwillnotethat“shutting”isakeyverb.Youareshuttingyourselfawayfromdistractionstohelpmaintainyourattentionandfocusonyourintendedtask.Thisisyourpredecisiontohelpyouwork.

Ofcourse,youcannotanticipateeverydistraction,obstacle,orsetbackinyourwork.Forexample,HansdidnotexpectBrucetocallwiththeinvitationtoplaysquash.Youwillneedanotherstrategytodealwithdistractionsastheyarise.Thatisthepurposeofimplementationintentions.

ImplementationIntentions

Implementationintentionscanworktoshieldourintentionsfromcompetingpossibilities,astheycantaketheformof“if...then”statementsthatanticipatedistractions.Infact,experimentalresearchbyPeterGollwitzerandhiscolleagueshasshownthatparticipantswhoformedtemptation-inhibitingimplementationintentionsoutperformedthegroupswhodidnot.Importantly,thiseffectwasindependentoftheparticipants’motivationtoachievethegoal

andtoignoredistractions.Implementationintentionshaveeffectsoverandaboveourmotivationto

succeed.Thisisimportant.Commitmentandmotivationalonewillnotalwaysgetusthrough.

Itistimetothinkaboutyourmainprocrastinatedtask(s)again.Inthetablethatfollows(orasathoughtexperiment),listthekindsofdistractionsandobstaclesthathaveresultedinfurtherprocrastinationevenwhenyouhaveactuallybeenworkingonthetask.Foreachofthese,notewhetheryoucanremoveitpriortotaskengagement,and/oraddanimplementationintentionasyourpredecisionabouthowyouwillactwhenitarisesinthefuture.

8

Willpower,Willpower:IfWeOnlyHadtheWillpower

WillpowerisalimitedresourcethatIneedtousestrategically.

RACHEL’SEXERCISEGOALWASN’Tbecomingareality.Givenherveryearlystarteachdaytogetthekidsofftoschoolandouttoworkherself,sheputasidetimeafterdinnertogetonthetreadmill.However,afteranexhaustingdayinherlawfirmalongwiththeday-to-daychallengesoforchestratingschool,day-careschedules,andthemanyhouseholdchoressheshareswithherhusband,shecouldn’tseemtomusterthe“getupandgo”togetupandgo.Shewasfrustrated.Shejustdidn’tseemtohavethewillpowertogetoffthecouch.Everynightsheputitoffagain,hopingtomorrowwouldbedifferent.

IssueWillpowerisalimitedresource.Ithinkmanyofusknowthisfromexperience.RoyBaumeister(FloridaStateUniversity),aswellashisstudentsandcolleagues,havedemonstratedthisinaseriesofcleverexperiments.Itisworthreviewingthesetomakethepoint.

Inthetypicalexperiment,researchparticipantsarerandomlyassignedtooneoftwogroups.Bothgroupsexpectthattheywillparticipateintwotasks,butthereisanimportantdifferencebetweenthegroupsintermsoftheself-

regulationdemandedoftheminthefirsttask.Inthefirsttask,theparticipantsintheexperimentalgrouparerequiredto

self-regulateagreatdeal,whereastheparticipantsinthecontrolgrouparesimplyaskedtodothetask.Forexample,participantsinbothgroupsmaybeaskedtowatchafunnyfilm,buttheparticipantsintheexperimentalgroupwouldberequiredtoself-regulatebysuppressingtheiremotionalexpression,whiletheparticipantsassignedtothecontrolgroupwouldbegivennospecificinstructionsabouthowtoreact.Inasimilarstudy,participantsinbothgroupsarrivehungry,buttheexperimentalgroupisinvitedtoeatradisheswhileresistingatemptingplateofcookies,whereasthecontrolgroupisallowedtoeatthecookiesortheradishes(youguesswhichismorepopular).Ineachoftheseexperiments,theparticipantsintheexperimentalgroupexerciseself-regulationwhiletheparticipantsinthecontrolgroupdonot.

Oncethisfirsttaskiscompleted,bothgroupsareaskedtocompleteasecondtaskthatinvolvesself-regulation.Participantsinbothgroupsneedtoself-regulatetheirbehaviortoachievesuccess,andthekeyoutcomemeasureishowpersistentparticipantsineachgroupare.Forexample,typicalsecondtasksincludethingslikecomplexfiguretracing,solvingcomplexanagrams,drinkinganunpleasant(butnotharmful)“sportsdrink,”and,myfavorite,resistingdrinkingfreebeer(adrivingtestisexpectedtofollow).Themainideaisthatthissecondtaskrequiresself-regulation,andthehypothesisisthattheparticipantsintheexperimentalgroupwillperformmorepoorly(notpersistaslong)becausetheyhavealreadyexhaustedtheirabilitytoself-regulate.

Thefindingsofthesestudiesconsistentlydemonstratethattheparticipantsintheexperimentalgroupperformatalowerlevelthanthecontrolgroup.Giventhedifferenceintheself-regulatorydemandsofthefirsttask,theresearchersconcludethattheparticipantsintheexperimentalgrouphaveexhaustedtheirself-regulatorystrength,atleasttemporarily,andthereforeareunabletomustertheself-regulationrequiredforthesecondtask.

Inapracticalreal-lifeexampleofthis,onestudyshowedthataftercopingwithastressfuldayatwork,peoplewerelesslikelytoexerciseandmorelikelytodosomethingmorepassivelikewatchingtelevision.Thistakesusbacktowherewebegan,withRachel.Nowondershecannotmusterthe“getupandgo”toexercise.Shehasexhaustedherwillpower.

STRENGTHENINGOURWILLPOWER—THEROLEOFMOTIVATION

Theself-regulatoryimpairmentsIdiscussedintheresearchaboveareeliminatedorreducedwhenparticipantsarehighlymotivatedtoself-regulateonthesecondtask.Forexample,whenparticipantsarepaidfordoingwellonthesecondtaskortheyareconvincedthattheirperformancewillhavesocialbenefits,theyperformwelldespitetheapparentself-regulatoryexhaustionfromthefirsttask.

Thekeythingaboutthesefindingsisthattheyindicatethatself-regulatorydepletionmaybereducingmotivation.Giventhatdepletedself-regulatorystrengthmayleaveusfeelinglikewewon’tsucceed,“we’retootiredtotry,”itmaybethatthereducedexpectancyofsuccessunderminesourwillingnesstoexerteffort.It’snotthatwearesoimpairedthatwecannotrespond.It’sthatwe“don’tfeellikeit.”

Soundfamiliar?“I’llfeelmorelikeittomorrow.”Thisisacommonphraseweusetorationalizeourprocrastination.Perhapsitsimplycapturesourperceptionsofself-regulatorystrengthatthemoment.Ofcourse,itisaperceptionand,Iargue,atleastpartlyanillusion.It’saboutourmotivationtomustertheself-regulatoryeffort—unwillingperhaps,notunable.

Fromthisperspective,whatweseeisthatwemayfailtoself-regulatebecauseweacquiesce.Inthecaseofprocrastination,wefindresistingtheurgetodosomethingelse(analternativeintention)impossibletoresist,sowegiveupandgivein.

STRATEGIESFORCHANGE

Weallfeeldepletedthroughouttheday.Weallhavemomentswherewethink,“I’mexhaustedandIjustcan’tdoanymore”or“I’llfeelmorelikethistomorrow.”Thisistrue;thisishowwearefeelingatthemoment.However,successfulgoalpursuitoftendependsonourmovingpastthesemomentaryfeelingsofdepletion.

Giventheroleofmotivationinself-regulatoryfailure,itiscrucialtoacknowledgetheroleofhigher-orderthoughtinthisprocess,particularlytheabilitytotranscendthefeelingsatthemomentinordertofocusonouroverallgoalsandvalues.Intheabsenceofcuestosignaltheneedforself-regulation,wemaygiveintofeelgood,andstoptrying.

Itisexactlywhenwesaytoourselves“I’llfeelmorelikeittomorrow”thatwehavetostop,takeabreath,andthinkaboutwhyweintendedtodothetasktoday.Whyisitimportanttous?Whatbenefitisthereinmakingtheeffortnow?Howwillthishelpusachieveourgoal?

Fromthere,ifwecanmusterthevolitionalstrengthforonemorestep,thatis,to“justgetstarted,”wewillfindthatwehadmoreself-regulatorystrengthinreservethanwerealized.Ourperceptioncanfoolusattimes,andthisself-deceptioncanreallybeourownworstenemy.

Herearesomestrategiesthatyoumightusetomusterwhatfeelslikethe“fumes”leftinyourownwillpowergastank.

1. The“willpowerislikeamuscle”metaphorisagoodfit,asthecapacityforself-regulationcanbeincreasedwithregularexercise.Eventwoweeksofself-regulatoryexercisehasimprovedresearchparticipants’self-regulatorystamina.Sotakeonsomesmallself-regulatorytaskandsticktoit.Thiscanbeassimpleasdeliberatelymaintaininggoodpostureorusingyournondominanthandtoeat.Thekeyelementistoexerciseyourself-discipline.Youdon’tneedtostartbig,justbeconsistentandmindfulofyourfocus.Overtime,youwillbestrengtheningyour“willpowermuscle.”

2. Sleepandrestalsohelptorestoretheabilitytoself-regulate.Ifyouseemtobeattheendofyourrope,unabletocopeandunwillingtodothenexttask,firstaskyourselfifyouaregettingenoughsleep.Sevenoreighthoursofsleepisimportantformostofustofunctionwell.

3. Acorollarytosleepandrestisthatself-regulationlaterinthedayislesseffective.Beasstrategicaspossible,anddon’tlooktoexercisefeatsofwillpowerlaterintheday.(Rachelmayhavetorethinkthetimingofherworkoutorusealternativestrategies,suggestedbelow,tohelphergetoffthecouchwhensheisalready“runningonempty.”)

4. Aboostofpositiveemotionhasbeenshowntoeliminateself-regulatoryimpairment.Findthings,people,oreventsthatmakeyoufeelgoodtoreplenishyourwillpowerstrength.

5. Implementationintentionscanbeaddedtothislistofwillpowerboosters.Makeanimplementationintentionasaplanforaction.Asyouknow,thistakesaspecificform:“InsituationX,IwilldobehaviorYto

achievemygoalZ”;or“Ifthishappens,thenI’lldothis”(anticipatingpossibleobstaclestoyourgoalpursuit).Theeffectoftheseintentionsistoputthestimulusforactionintotheenvironmentandmakethecontrolofbehavioranonconsciousprocess.Acoupleofstudieshavedemonstratedthattheautomaticnatureoftheeffectsofimplementationintentionscounterstheeffectsofself-regulatorydepletion.Let’staketheexamplewhereresearchparticipantshadtocontroltheiremotionsduringahumorousmovie(suppressingtheirlaughter).Asyouwillrecall,theyareusuallylesscapableofdoingasubsequentexperimentaltaskthatrequiresself-regulatorystrength,suchassolvingaseriesofanagrams.However,forparticipantsrandomlyassignedtoan“if...then”implementationintentionmanipulation,whopreparedbysayingtothemselves,“IfIsolveananagram,thenIwillimmediatelystarttoworkonthenextone,”thisdepletioneffectwaseliminated(theysolvedasmanyanagramsasthegroupwhowerenotdepletedbeforehand).Thisisaninterestingresultwithclearimplicationsforhowwecanstrengthenourflaggingwillpowerattheendofalongday.Animplementationintentionmaywellbethethingthatgetsyoutoexerciseintheevening,eventhoughyouusuallyfeelmuchtootiredtobegin.Note:Thisresearchunderscoresmyfocusonjustgetstarted.IthinkRachelmightbemoresuccessfulwithhereveningexerciseifshehadtheimplementationintentionof“Ifthekidsareinbed,thenIwillgodirectlytothetreadmill.”Onceshestarts,shemightdiscoverthatshehasthemotivationandenergythatsheneeds.

6. Self-regulationappearstodependonavailablebloodglucose.Insomestudies,evenasingleactofself-regulationhasbeenshowntoreducetheamountofavailableglucoseinthebloodstream,impairinglaterself-regulatoryattempts.Interestingly,justadrinkofsugar-sweetenedlemonadeeliminatedthisself-regulatorydepletioninexperiments.Eventhoughthisresearchhasn’talwaysbeenreplicated,themessageisclear:Don’tgethypoglycemic;yourself-regulationwillsuffer.Keepapieceoffruit(complexcarbohydrate)handytorestorebloodglucose.

7. Beawarethatsocialsituationscanrequiremoreself-regulationandeffortthanyoumaythink.Forexample,ifyouaretypicallyanintrovertedpersonbutyouhavetoactextraverted,oryouhavetosuppressyourdesiredreaction(screamatyourboss)infavorofwhatis

deemedmoresociallyacceptable(acquiesceagaintounreasonabledemands),youwilldepleteyourwillpowerforsubsequentaction.Thesesocialinteractionsmayevenmakeitmorelikelythatyouwillsayordosomethingyouwillregretinsubsequentinteractions.Gettingalongwithothersrequiresself-regulation,soyouwillneedtothinkaboutpoints1–6tobebestpreparedtodealwithdemandingsocialsituations.

8. Finally,somuchofourabilitytoself-regulatedependsonourmotivation.Evenonanemptystomach,exhaustedfromnotenoughsleepandpushedtothelimitforself-regulation,wecanmusterthewillpowertocontinuetoactappropriately.Itisdifficult,butitcanbedone,particularlyifwefocusonourvaluesandgoalstokeepperspectiveonmorethanjustthepresentmoment.Indoingthis,wecantranscendtheimmediate(andtemporary)feelingswearehavingtokeepfromgivingintofeelgood,whichliesattheheartofsomuchself-regulatoryfailure.

9

What’sBredintheBone:PersonalityandProcrastination

Mypersonalitymightputmeatrisk,butIcanadapt.

FIONAANDDAVIDHAVEbeenmarriedformorethantenyearsnow.Fiona’sfriendsdescribeherasorganized.Typically,she’stheplannerintheirgroup,andtheyknowthattheycanreallycountonher.Whenthere’ssomethingtobedone,shedoesitrightaway.Davidsetshighstandardsforhimself.Heisalsoveryself-critical.Heseemstohearhisparents’voicesechoinhismindwheneverheapproachesatask,saying,“Itcouldbebetter.”Whenfacedwithatask,Davidalwaysseemsreluctanttogetstarted.FionaandDavidareverysimilarwhenitcomestohouseholdtidiness(theyarebothquiteparticular,evenfussy),buttheycandriveeachothercrazyattimeswhenitcomestoschedulinganddoingtasks.

IssueTheexampleabovehighlightsthenotionofindividualdifferences.WemightthinkofFionaasconscientiousandDavidasaperfectionist.Thisapproachtopersonalityisbasedontheconceptofpersonalitytraits.

Traitsaretermsthatpsychologistsusetosummarizethewaywetypicallyact.Traitsdescribesomethingabouthowweexpectapersontoactinmostsituations.Ofcourse,howweactuallybehavedependsonbothpersonalityandsituation,butforthemoment,Iwanttofocusonpersonalitytraits.

Certainly,procrastinationhasbeenshowntoberelatedtopersonalitytraits.Somepeoplearemorepronetoprocrastinate,andacontributingfactorispersonality.Thisisparticularlytruewhenthesituationalpressurestoengageinataskinatimelymannerarenotstrong.Whenthesituationisnotpushingustoactinacertainway(forexample,asupervisoractuallymonitoringouractions),ourpersonalitywillhaveagreatdealofinfluenceonourbehavior.

Theexamplesaboveprovidetwoverycommontraitsrelatedtoprocrastination,butindifferentdirections.Fiona’sconscientiousness—thatis,thefactthatsheistypicallyorganized,planful,anddutiful—isatraitthatishighlynegativelyrelatedtoprocrastination.Themoreweareconscientious,thelesswetypicallyprocrastinate.

Incontrast,Davidisanexampleofasociallyprescribedperfectionist.Yes,therearedifferentvarietiesortypesofperfectionism.Theoneweneedtofocusonisthesociallyprescribedperfectionist,becauseitismoststronglyrelatedtoprocrastination.Sociallyprescribedperfectionistsbelievethatothersholdunrealisticexpectationsfortheirbehaviorandthattheycannotliveuptotheseexpectations.Theyexperienceexternalpressuretobeperfectandbelievethatothersevaluatethemcritically.Thisleadsthemtointernalizetheseexpectationsandbeself-criticalaswell(that“littlevoiceinDavid’shead”isanexampleofthisinternalizedcriticism).

ContrastingFionaandDavidlikethisshowshowpersonalitycanbearesilienceorriskfactorforprocrastination.Weneedtotakethisintoaccountinourownlives.

Wouldyousaythatyouhaveaprocrastination-pronepersonality?

Toanswerthisquestion,youneedtohavealittlemoreinformationaboutwhichpersonalitytraitshavebeenshowntobeassociatedwithprocrastination.Someofthekeytraitsthatarerelatedtoprocrastinationarelistedbelow.Ijustneedtomakeonemorecommentbeforeyoureviewthislist.

Therearepotentiallythousandsofpersonalitytraits.Personalitypsychologistshavesimplifiedtheseintoasuperstructureoftraitsknownasthe“BigFive.”Muchlikethethreecolorsofthecolorwheel,theBigFivearesaidtobetheprimarytraits.Othertraitsareapartofthesefiveorablendofthem.YoucanrememberthefivetraitswiththemnemonicCANOE:Conscientiousness,Agreeableness,Neuroticism,Openness(toExperience),andExtraversion.

Ofcourse,inadigest-typebook,Icannotexplaineachoftheseindetail,anditisreallynotthatimportantbecauseourfocusisonprocrastination.ResearchpioneeredbyHenriSchouwenburg(UniversityofGroningen)andClarryLay(YorkUniversity)hasrevealedthatonlytwoofthesetraitshavemeaningfulrelationswithprocrastination—ConscientiousnessandNeuroticism(whichisalsoknownasEmotionalInstability).Idiscussthesefirstbelow.

TheothertraitsthatIdiscussbelowarerelatedtotheBigFivetraits,butIaddressthemseparatelybecausetheydeservespecialconsiderationgiventheirrelationtoprocrastination.Forexample,impulsivenessissometimesdiscussedaspartoflowemotionalstability,sometimesextraversion.Inanycase,itisnotnecessarytofocusonthesedefinitionalissues.Justthinkofthesetraitsasaspectsofourpersonalities.

INSTRUCTIONS

Foreachofthetraitsbelow,rateyourselffrom“Notatalllikeme”to“Exactlylikeme”onhowmuchyouthinkthetraitdescribesyou.

1.ConscientiousnessHighlyconscientiouspeoplearedescribedasresponsible,scrupulous,persevering,andfussyortidy.Youcanseehowthistraitisnegativelyassociatedwithprocrastinationandmightbeconsideredaresiliencefactoragainstunnecessarydelay.Thevariousfacetsofthetraitasmeasuredinpopularpersonalitytestsinclude:Competence(efficient),Order(organized),Dutifulness(notcareless),Achievementstriving(thorough),Self-discipline(notlazy),andDeliberation(notimpulsive).

2.EmotionalinstabilityEmotionalinstabilityisthealternativewordingofthetraitofNeuroticism.Peoplewhoscorehighonemotionalinstabilitycanbedescribedasnervous,worrisome,oranxious.Thevariousfacetsofthetraitasmeasuredinpopular

personalitytestsinclude:Anxiety(tense),Angryhostility(irritable),Depression(notcontented),Self-consciousness(shy),Impulsive(moody),andVulnerability(notself-confident)

3.ImpulsivenessApersonwhoscoreshighonimpulsivenesstendstoactbeforethinking.Thistraitreflectslowself-control,especiallyinthepresenceofpotentiallyrewardingactivities.Impulsivityreflectslessabilitytoconsidertheconsequencesofone’sactions.

4.Self-efficacyThistraitrepresentsthebeliefthatweareabletodowhatisnecessarytoachieveadesiredoutcome.Itreflectsself-confidenceandcompetence.

5.Self-esteemSelf-esteemishowwefeelaboutourselves.Itisourappraisalofourself-worth.Anotherwaytothinkaboutitistheextenttowhichweperceiveourselvesasbeingrelativelyclosetobeingthepeoplewewanttobe.

6.SociallyprescribedperfectionismAsInoted,sociallyprescribedperfectionistsbelievethatothersholdunrealisticexpectationsfortheirbehavior.Theybelievethatothersexpectthemtobeperfect,andtheycanfeelcompelledtotrytoliveuptotheseexpectations.

Nowthatyouhavereviewedsomeofthemainpersonalitytraitsthatresearchershaveidentifiedastraitsassociatedwithprocrastination,youcanseewhichislarger,yourriskfororresiliencetoprocrastination.Tocalculateeach,youneedtosumitemstogetheraslistedbelow.Foreachitem,writeinthenumberyoucircledwhenreadingabove,thensumtheseforatotalscoreoutofapossible30.

Thissimplescaleisnotscientificallyvalid,butitdoesprovideyouwitharoughestimateofyourvulnerabilitytoprocrastinationfromapersonalityperspective.Thesescoresprovideanindexintermsofhowyourpersonalityis

contributingtoorprotectingyoufromself-regulationfailure.Ofcourse,giventhatyouarereadingabookaboutprocrastination,Imightassumethatyouaremoreatriskthanresilient.Youmayfindthatyourriskscoreisquiteabitlargerthanyourresiliencescore.Thequestionis,whatcanyoudoaboutthis?

STRATEGYFORCHANGE

Personalitypresentsaninterestingchallengewhenwethinkaboutself-change.Bydefinition,weconsiderpersonalityastherelativelyenduringcharacteristicsoftheindividual.Theyarenoteasilychanged.

However,wedonothavetochangeourpersonalitiestosucceed.Wecanactcountertoourdispositionsortraits.Forexample,therearemanyintrovertedindividualswhocanfunctionwellsocially,speakinfrontofcrowds,andengageotherseffectivelyintheworkplace.Itdoestakestrategiceffortattimes,butwearesuccessfuldaily“actingoutofcharacter.”

Itisimportanttoacknowledgethatsomepsychologistsbelievethatactingoutofcharacter,countertoourtraitsanddisposition,candepleteourself-regulatorystrengthorwillpower.Aswediscussedpreviously,willpowerisalimitedresource,sothisisimportanttorecognize.Wewillbeinvestingourenergiestoactoutofcharactertosucceed.Everythingnotedearlieraboutbolsteringourwillpowerwillbeimportanttotakeintoaccountasyouworktoaddressyourpersonalityriskfactors.

Intermsofprocrastination,itispossibletoactoutofcharacterintermsoflowconscientiousnessorhighimpulsivity.Thekeythingistobestrategic,andaswehavediscussed,partofbeingstrategicismakingpredecisionsabouthowtorespondbeforeyoufaceasituation.Ifyoucanbeproactivelikethis,youwillnotrelysomuchonyourpersonalityandhabitualwaysofresponding.

Remembertheimplementationintentionsdiscussedearlier?Theseareintentionsthattaketheformof“InsituationX,IwilldobehaviorY.”Implementationintentions,asyoumayrecall,areaformofpredecision.Youaredecidingaheadoftimewhatwillbeastimulusforwhatresponse.

Youmayfindimplementationintentionsusefulagainintermsofcounteractingahabitualresponsethatispartofwhoyouareasdefinedbythesepersonalitytraits.Forexample,ifyouareratherimpulsive,yourpredecisionwithanimplementationintentionmightbe“Ifanalternativeintentionarises,suchasaninvitationtogoout,IwillsaythatIwillmakemydecisioninten

minutes.”Thisbuilt-inpredecisionaldelaymayhelptocounteractthetypicalimpulsiveresponsetojustgetgoing.

Ithinkitisclearbynowthatthekeyissueisthispredecision.Knowingalittlebitaboutyourpersonalitytraitsthatmayputyouatrisktoprocrastinate,youcannowactonthatknowledgebydecidinginadvancehowyouwillcounterthishabitualresponse.

Forexample,ifyouareimpulsive,itisparticularlyimportanttoreducedistractionsinthesurroundingenvironmentwhenyouaretryingtowork.Impulsivepeoplehavemoredifficultyresistingthesedistractions,evenwithimplementationintentions.So,asIdiscussedinapreviouschapter,partofyourpredecisionalprocesscanbetoeliminateorreducethedistractionsbeforeyougetdowntowork.

Similarly,ifyoutendtobedisorganized,deliberatelyworkingonstructuringtaskscanbeveryimportanttoreducingprocrastination.Thiscanbeassimpleascreatinga“todo”listofsubtasksthathelpyouseethestepsyouneedtotake.Itcanalsobethemorechallengingjoboforganizingyourworkareasothatitisnotsocluttered.Butbecareful:Someofususethistidy-upjobasourwaytoprocrastinate!Oncethedeskistidied,pencilssharpened,andnewsoftwaredownloadedontothecomputer,wethink,“That’senoughfortoday!”Procrastinationdrawsonourabilitytodeceiveourselves.Wefindexcusesforjustaboutanyunnecessarydelay.

Thestrategiesaboveaddresstheissuesofimpulsivityandconscientiousness.Whatabouttheworryandanxietythatdefinelowemotionalstability?Whatifweareworriedthatwedon’thavetheabilitytodothetask?Whatifwecannottoleratefrustration?Thisseemsmoreserious,right?

Yes,someofusarepronetoworryandself-consciousness,andmanyofushaveirrationalbeliefsthatmakeuspronetoprocrastinate.Ourprocrastinationmaybebasedonafearoffailure,forexample.Theroutetoself-change,bothintheshorttermbehaviorallyandthelongtermintermsofstablepersonalitychange,istochallengeyourworriesandbeliefsastheyarise.Whenatasktriggersthoughtssuchas“Ican’tdothis,”“I’msuchascrewup,”“Idon’tknowhow,”“I’mgoingtofail,”it’sabsolutelyessentialthatyouchallengeeachofthesebeliefs.Whydoyouthinktheyaretrue?Whatistherealriskofnotsucceedingwhenyoutry?Throughthisprocess,mostofusrealizethatthesearetrulyirrationalthoughts,perhapspartofthehabitswecallpersonality,butnotrealintermsoftheworldaroundus.

Insum,Iamarguingthatthesestableindividualdifferenceswecall

personalitytraitscancontributetoourprocrastination.Wecannotmakechangesinthesetraitsquicklyoreasily,butwecanrecognizeourrelativeself-regulatorystrengthsandlimitations.Indoingthis,wesetourselvesuptoactmoreproactivelyandconsciouslyoutofcharacteraswemayneedtoachieveourgoals.

Perhapsmostimportanttounderstandisthatpersonalityshouldnotbeanexcuse.Infact,acknowledgingandaddressingourlimitationscandevelopsomeofourgreateststrengths.

10

CyberslackingontheProcrastinationSuperhighway

“Itwillonlytakeaminute”putsmeonaslipperyslopetowardprocrastination.

IT’SAPPROACHINGMIDNIGHTANDAristillhasn’tstartedtoworkonhisreport,eventhoughhesatdownathiscomputerat7p.m.Whenhegottohisdeskearlierthatevening,hisintentionhadbeentogettowork,buthethought,“I’lljustupdatemyFacebookstatus—itwillonlytakeaminute.”Now,hourslater,he’sstillthere.

IssueIhaveincludedthisshortchapterbecauseInternet-basedtechnologiesandotherformsoftechnologicallymediatedcommunication,likesmartphones,havecreatedawholenewworldoftimewasting.Thereislittledoubtthatourbesttoolsforproductivity—computertechnologies—arepotentiallyalsooneofourgreatesttimewasters.Infact,thetitleofthischapterwastakenfromoneofthepublishedpapersfromourresearchgroup.Inthispaper,publishedmorethanadecadeago(longbeforesocial-networkingtoolsbecamepopular),ourparticipantsreportedthat47percentoftheirtimeonlinewasspentprocrastinating.Ithinkthisisaconservativeestimate.

IdoubtthatIhavetowriteverymuchtoconvinceyouthattheInternethas

thepotentialtowastetimeifyouwantitto.PeopleIknowbemoanthisfactallthetime.ThebestexampleIhaveinrelationtothischapterisareplytooneofmyPsychologyTodayblogposts.Inresponsetothe“itwillonlytakeaminute”theme,ananonymousreaderwrote:

improcrastinating.....that’swhyimhere...ijustgooglethingsimthinkingabout,likethis...orlikeihearsomeonehumafamiliartune,soilookupthesongtoknowwhosangit...imeanthatLITERALLYtakesaminute,butthenthatmakesmegoogleacoupleotherthingsandthenitendsuplastingalotmorethanafewminutes...andihonestlydontrealizewheniendupreadingthewikipediapageofsomerandomdiseasethatsomesingerhadthatwasrelatedtothesingeriwaslookingup.wait,whywasilookinghimup?ohright,cossomeoneatmyschoolwashummingasongbyhim....ohright,school....essayduetomorrow,haven’tstarted.

likerightnow,ijustrealized...imcommentingonanarticle.....iwishicouldreadthosearticlesaboutmyessayandtrytoget2000wordsonpaperinaday.

Thethingis,wecanendupwastingtimeevenwhenwedonotwantto.Thisistherealproblem,andonethatweneedtoidentifyinordertomakechange.

Ijustwanttobeclearaboutsomething.Iamnotsayingwecannotworkandplayonline.Personally,Ireallyenjoythesetechnologies—Iusethemintensively,infact—andIknowwewillseethemgrowinimportance.WhatIamemphasizingisthatwecanwastetimeinunexpectedandunanticipatedwayswiththesetechnologieswhenwedon’twantto.Thisistheissue.Thesetechnologiesareparticularlyproblematicwhenitcomestoself-regulationandself-regulationfailure.

Inthescenarioabove,Arididplantoworkonhisreport.Hegottohisdeskasplanned.Whathappened?

Arimadearationaldecisionoveranirrationallyshortperiodoftime.Althoughitiscorrectthatitmighttakeonlyaminuteto“updatemyFacebookpage,”aminutelaterArifacedthesamedecision.Ofcourse,aswelearnedinChapter5,ourthinkingcanletusdownhere.Wecanrationalizeyetanotherminuteofdelay,asanotherminutewillcertainlynotcompromisethereportwriting.Itisanintransitivepreferenceatitsbest,isn’tit?Atmidnight,Arirecognizesthatitispreferabletoactmuchsoonerthanhehas(eventhougheachminutepriortothat,hepreferredtodelayjustalittlemore).

Thisissueofrationaldecisionsoverirrationallyshortperiodsoftime,combinedwithproblemsinourthinkinglikeintransitivepreferences,isnottheonlyreasonthattheInternetandsocialnetworkinginparticulararepotentially

sohazardoustoourgoalpursuit.Thereareotherreasonsthatwearepronetoprocrastinateonline.

1. Oneofthereasonsthatsocialnetworkingissorewardingisthatitfulfillsabasichumanneed,atleastatsomelevel.Thatistheneedforrelatedness.Wearesocialanimals,andsocialnetworkingmakessense.

2. Onlinesocialnetworkingisalsoimmediatelyrewarding.Thisisapotentiallyaddictivecombination—rewardingandimmediate.Infact,thereisagreatdealwrittenaboutInternetaddictions.Althoughitisbeyondthescopeofmywritingtodelveintothistopic,itisimportanttonotethatthepowerfullyaddictivenatureoftheInternetcontributestotheself-regulationfailurethatyounowunderstandisattheheartofprocrastination.Itcanundermineourbestintentions.

3. AthirdreasonthattheInternetcanbeaproblemforprocrastinationisthatitisareadydistraction,whichisparticularlytroublesomeforthoseofuswhoareimpulsive.Infact,itcanbeaproblemforallofusbecauseofsomany“pushtechnologies.”Forexample,emailandtextmessagesarepushedtousthroughouttheday,soaswework,wecanbeconstantlyinterruptedifweleaveouremailclientandphoneactiveinthebackground.Thesedistractionscanbeexceptionallydisruptiveatmomentswhenouron-taskworkisnotgoingwell.Thenwearebacktothat“itwillonlytakeaminuteto...”andourgoalpursuitendsinfavoroftasksthatwereallyarenotchoosingtodo,atleastnotinthelongrun(althoughitcanendupthatway,toourdetriment).

4. Ontopofallofthisisthemythofmultitasking.Isaymythbecausedespitepopularbeliefs,researchindicatesthatonlyaverysmallpercentageofpeoplecanactuallymultitaskeffectively.Humanshaveaverylimitedattentionalchannel.Wearebetterofffocusedononethingatatime.Tragictrafficaccidentsareonlyoneexampleofhowpotentiallydangerousthemythofmultitaskingcanbeastextingdriverslosetheirfocusontheroad.Themoremundanetragedyofmultitaskingishowwedeceiveourselvesintothinkingthatweareactuallydoingourworkwheninfactweareattendingsporadicallytoourtasksinbetweenemail,social-networkingupdates,Internetsearches,ecommerce,andgaming.

STRATEGIESFORCHANGE

AlthoughIdiscusstheprocrastinationsuperhighwayasaseparatechapterinthisbook,theprinciplesforchangearenotreallythatdifferent.Theymayjustbeawholelotlessappealing.Forexample,wehavealreadyaddressedthenotionofminimizingdistractionswhenwediscussedimpulsivity.Minimizingdistractionsispartofthatpredecisiontokeepusontask.

Minimizingdistractionsisanimportantpartofcurbingouronlineprocrastination.Tostayreallyconnectedtoourgoalpursuit,weneedtodisconnectfrompotentialdistractionslikesocial-networkingtools.ThismeansthatweshouldnothaveFacebook,Twitter,email,orwhateveryourfavoritesuiteoftoolsisrunninginthebackgroundonyourcomputerorsmartphonewhileyouareworking.Shutthemoff.

Ouch.Iknow—itisreallytemptingtofindsomeexcusetokeepita“businessasusual”approachhere,butifyouarecommittedtoreducingyourprocrastination,thisissomethingyoureallyneedtodo.Youmustshutoffeverythingexcepttheprogramyouneedonyourcomputertodothetaskathand.Thismeansyoucanplanyour“ebreaks”moreconsciously—again,thisisanexampleofpredecisionsthathelpusbreakunconscioushabits.Procrastinationiscertainlyahabitformanyofus.

Thisstrategyofreducingdistractionsmakesitmoreobviouswhenyouareturningawayfromyourgoalpursuittopursuesomeothertask.Youralternativeandpotentiallyrewardingalternativetasksarenolongeronlyaclickaway.Alittlemoreeffortprovidestimeforyoutothinkifthisisreallywhatyouwanttodo.Doyoureallywanttoabandonyourgoalrightnow?Probablynot.

Therehavebeenallsortsoftoolsand“apps”designedtohelppeopleregulatetheirInternetusemore.Commoncurrentexamplesincludetoolsthatlockyououtofyouremailorrecordwhatapplicationsyouareusingandforhowlong.Thesemaybehelpfultoyou,buttechniquesandtechnologiescanneverbeasubstituteforacommitmenttochange.

IthinkitisappropriatetoendthisfinalchapterwhereIbeganourconsiderationofwhyweprocrastinate—givingintofeelgood.Givingintofeelgoodisabigpieceoftheprocrastinationpuzzle,andtheInternetprovideslotsandlotsofshort-term,butspecious,rewardstowhichwecangiveintofeelgood.

Withaclickortwowecanleavethetaskthatwefeelbadaboutandseekimmediatemoodrepair.Ifyouunderstandthatthisiswhatyouaredoing,you

aretrulyontheroadtochange.Thatdoesnotmeanthatthisiseasy,andIturnnowtosomethoughtsabout

theroadahead.Itisajourneythatisoftendescribedas“twostepsforward,onestepback.”

ConcludingThoughts:OntheRoadofSelf-Change

Self-changeisajourneyItakedaily,andIwillperseverepatientlyasItaketwostepsforwardandonestepback.

MARIANNAISDISCOURAGED.YESTERDAYwentsowell.Shestartedherworkexactlywhensheintendedtoandshestayedontask.Itfeltgreat.Shemadesignificantprogressonherthesis.Todayshefeelslikeheroldself.Shedoesn’twanttodoanything.She’salreadywastedthemorningfilingemail(mostofwhichsheknowsshe’llneverlookatagain)andtextingfriends.Feelinglowonenergy,she’sthinkingofhavinganapafterlunch.Deepdownsheknowsshe’sjustavoidingherworkagain.

IssueEventhoughthepurposeofthedigestformatofthisbookistomakeitaquickread,therearenoquickfixes.Ouroldbadhabits,likeprocrastination,arehardtochangeandnewhabitsaredifficulttoestablish.Wehavetoputinagreatdealofconsciouseffortbeforeournewbehaviorsbecomeroutine,nonconsciouspatternsinourlives.Sometimeswenevercompletelyestablishanewhabit,andwehavetoputinconsciouseffortdailytomaintainourfocuswherewechoose.

Thekeythingistobestrategic.Bybeingstrategic,bymakingpredecisionsasmuchaspossible,wecankeepfromfollowingthesameoldwornpath,thepaththatweknowbestasprocrastination.

Asyouhavelearned,therearemanyaspectsofbeinghumanthatcontributetoourself-regulationfailure.Forexample,we:

liketofeelgoodnow,arepronetodiscountfuturerewards,areoverlyoptimisticandbiasedinourplanning,dislikedissonanceandwillresolveitbymakingexcuses,havealimitedamountofwillpower,canbedisorganized,undisciplined,andoverlyself-conscious,canbepronetodistractions,andcanhaveirrationalbeliefsaboutourexpectationsofourselves.

Eachofthesethingscancreateproblemsforusinourgoalpursuitandcontributetoourprocrastination.AndeventhispartiallistoffactorscontributingtoprocrastinationrevealssomeimportanttruthsworthrememberingwhenyoufeellikeMariannadoesinthescenarioabove.

First,eachofuswillhaveadifferentconstellationoffactorsthatisourrecipeforprocrastination.Asyoureadthisbook,Iamsurethatsometopicsandissuesspokemoredirectlytoyouthanothers.Thesearetheissuesthatyouneedtoaddressinyoureffortsforself-change.Thesearetheissuesyoucanaddressbeginningrightnow.

Second,wecannotchangeeverythingatonce.Myemphasishasbeenonbeingstrategic.Youneedtobestrategicinyourapproachtoself-changeaswell.Pickoneortwoissuesthatyourecognizeareproblemsforyou.Reviewthechapterontheseissues,ifnecessary,andfocusonthosestrategiesfirst.Youcanbuildfromthere.

Third,thisself-changeprocessisuneven.Wetrulydofeellikeonedayweleapaheadandthenextdaywefallback.Althoughwehavetobecommittedtochangeandfirminoureffortstobestrategic,wealsohavetobekindtoourselvesduringthischallengingprocess.Weallfacesetbacks,disappointingmoments,andfrustrationswithourapparentlackofprogress.Yourattitudetowardthesesetbacksandyourselfwillbeextremelyimportanttoyourcontinuedprogress.Bekindbutfirmwithyourself,andbewillingtoforgiveyourselfwhenyoudonotliveuptoyourownexpectations.

Oneofourrecentstudieswasaboutthisissueofself-forgivenessandprocrastination.Ithasimportantimplicationsforeachofusaswetaketheself-changejourney.Whatwefoundwasthatself-forgivenessforprocrastinationwasrelatedtolessprocrastinationinthefuture.Specifically,whenstudentsinourstudyhadprocrastinatedquiteabitontheirpreparationforanexam,iftheyself-forgaveforthisprocrastination,theywerelesslikelytoprocrastinateontheir

preparationforthesubsequentexam.Thisfindingreflectsthepowerofforgivenesstomoveusfromanavoidance

motivationtoanapproachmotivation.If,forexample,youhadatransgression(e.g.,fightorbrokenpromise)withafriend,andyouoryourfriendhadnotofferedforgiveness,youwouldlikelyavoidthatfriend.Inthecaseofprocrastination,thetransgressionisagainsttheself,andweendupavoidingthetaskassociatedwiththattransgression.Whatforgivenessdoesinbothcasesistoremovetheavoidancemotivationsothatfriendshipcanbereestablishedorengagementwiththetaskcanhappenagain,respectively.

Onourself-changejourney,wehavetobepreparedtoforgiveourselvesforourtransgressionssothatwearewillingtotryagain.Wewillcertainlyhavetotryagainmanytimes.AsIsaidbefore,evenmysimplestrategyofjustgetstartedmayhavetobeinvokedmanytimesthroughouttheday.Startandrestart.

Successwillbefoundinthiseffort.Itisworththeeffort,aswasyourtimeinconsideringwhyitiswethatprocrastinate.Ihopereadingthisbookisyourfirststepinthisjourneyofself-change.

Iwouldlovetohearaboutyourownjourney.Whatworked?Whatdidn’t?Whatelsewouldyouliketoknow?AlthoughIcannotpromisetoanswereveryemail,yourinputwillmakeadifferencetofuturewriting.Iinviteyoutowritetomeatcomments@procrastination.ca.

Finally,youmaywanttolearnmoreaboutprocrastination.Thisdigest-formatbook,whileaccurateandfirmlybasedonresearchinthearea,isbynecessityshortondetails.Ifyouwanttolearnmore,youcanfindlotsmorethroughourresearchgroupWebsite:procrastination.ca.

ThisWebsiteprovidesaccesstomanyrelevantresources,notjustourownscholarlypublications.Perhapssomeofthemostaccessibleinformationisavailablethroughmy“Don’tDelay”blogforPsychologyTodayandthroughmyiProcrastinatePodcasts.Theblogentriesandpodcastepisodessummarizeawidevarietyofinformationaboutprocrastinationinmuchgreaterdetail.Infact,youcansearchthroughtheblogentriesorthepodcasttitlesoniTunestofindinformationspecifictotheissueswithwhichyoumaybestruggling.

ImustsaythatImakethisreferencetofurtherreadingwithsomereservation.Thereisnoendtoreadingaboutatopic,andtheproblemwithprocrastination,asyouhavelearned,isthatwecanalwaysfindanexcusenottodoourwork.Inthiscase,itisreallyquitepossibletouseyourfurtherreadingandresearchaboutprocrastinationtoprocrastinatemore!Ironically,thisissomethingthatreadersofmyblogandlistenersofmypodcastshavetoldmethattheydo.

So,insteadofreadingmore,IwouldhaveyoureturntowhereIbeganthebooktoremindyouthatreducingprocrastinationinourlivesisapracticalthing—sensible,realistic,no-nonsense.Inaddition,Iwanttoaddthatchangeisaboutdoing,notjustreading.Ifyouputthesebothtogether,youwillseethatthepractical(andno-nonsense)thingistostartdoing,nottoreadmore.

Youprobablytookaninterestinthisbookbecauseyouwanttoreduceprocrastinationinyourlife.Younowknowagreatdealmoreaboutthetopic.Youarepreparedtobolsterwhatfeelslikeadepletedwillpower.Youareawarethatitistemptingtogiveintofeelgood,soyouwon’trightnow.Andyouknowthateveryjourneybeginswiththatimportantfirststep.

Itistimetojustgetstarted.Iknowthatthiswillmakeadifferenceinyourlife.

http://links.penguin.com/type/eBookLanding/isbn/9780698148314