Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

by Seth J. Gillihan

If you’re determined to push through procrastination, here’s a plan to get started: 1Consider carefully how procrastination is affecting your life. 2Identify a task you’ve been meaning to do or one you habitually struggle to do promptly, that you will plan to work on this week. 3Choose one or two strategies from each of the domains (Think, Act, Be) to help you complete your task. Take care not to choose so many strategies that it becomes unmanageable and counterproductive. 4Keep track of your progress and what is helpful. 5Use additional techniques as necessary. 6Maintain a list of techniques to rely on as needed. 7Apply what works for you to other areas where you tend to procrastinate. And, in case it doesn’t go without saying, enjoy the greater success and lower stress that come with completing things on time! Congratulate yourself each time you meet a deadline, and notice how much more relaxed you feel when you don’t have to fret about unfinished work.