Procrastination

I'm starting this topic with notes on Solving the Procrastination Puzzle by Timothy Pychyl. You can find more information at Pychyl's website.

The main strategy in this book is to just get started on whatever activity you're putting off. This strategy is different from the Nike slogan "Just do it" because the focus isn't on finishing but on starting, which is much less intimidating. {56} You may have to "just start" many times as you do the work, if you find yourself repeatedly stopping.

The strategy of just starting cuts through all the excuses we come up with for not starting. It cuts through fears, personality traits, and the tendency to "give in [to procrastination] to feel good," which is the basic reason we procrastinate.

The other major strategy in the book is to use implementation intentions to plan ahead. These are if-then or when-then statements that give yourself triggers for taking particular actions. For example, "When I walk in the door, I will immediately begin cooking dinner," or, "If I feel the impulse to check Twitter, I will stay put and continue working." {54-57}

Then there are ancillary strategies, which have the effect of increasing your motivation for getting the activity done or counteracting the thinking that enables procrastination.

Strategies to increase motivation:

• Think through the costs of procrastinating on particular activities and the benefits of acting on them in a timely manner.
• Realize that you'll often feel more like doing a task once you've started doing it. {51}

Antidotes to procrastinatory thinking:

• Become aware of your procrastination thinking patterns. List the thoughts and feelings you have when you think about particular activities you put off, and notice any commonalities.
• Realize that you won't feel more like it tomorrow and also that you don't have to feel like doing something to get started on it.
• Remember that if you keep thinking tomorrow is a better time to start than now, eventually you'll feel that now was actually the best time to start. {41-42}