Procrastination

I'm starting this topic with notes on Solving the Procrastination Puzzle by Timothy Pychyl.

Introduction

This book is based on psychological research. You can find more at Timothy Pychyl's website. {xvi}

Chapter 1: What Is Procrastination? Why Does It Matter?

We delay some actions for good reasons, and this isn't procrastination. {2} Procrastination is a "reluctance to act when it is in our best interest to act." To change, we need to know why it happens, and we need strategies for change. {3} This book will provide both. {4}

The first strategy for change is to observe which of your delays are from procrastination and to notice some of your procrastination patterns.

1. List activities that you delay from procrastination.
2. Next to each of these activities, list your feelings and thoughts about it.
3. Notice any patterns in those feelings and thoughts. {5-6}

Chapter 2: Is Procrastination Really a Problem? What Are the Costs of Procrastinating?

Procrastination is detrimental in a number of ways. It decreases achievement because it gives us less time to do the work well. {10} It lowers mood because it leads to feelings of guilt. {10-11} It lowers health by causing stress and because some of the activities we procrastinate on are health related. {11} And it prevents us from moving our lives forward. {13}

To encourage change, focus your attention on the costs of procrastination and the benefits of timely action. {14, 15}

1. List the activities from the exercise in chapter 1.
2. For each activity, record how this procrastination has affected your health, emotions, relationships, and so on. You may want to discuss it with a loved one, who might tell you how your procrastination has affected them in ways you hadn't noticed. {14-15}
3. For each activity, also record why this goal is important to you and how you'd benefit from acting on it now. {16}