Cognitive Behavioural Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic and Worry (Sheldon Press)

by Seth J. Gillihan

Chapter Summary and Homework In this chapter, we considered why we procrastinate, which generally has to do with fear of doing something badly or finding it unpleasant. Negative reinforcement and maladaptive thoughts also lead us to postpone doing our tasks. The Think Act Be framework presents many strategies for beating procrastination. On their own each of these strategies may have a small effect. For example, research has shown that by itself, rewarding ourselves for productivity provides only a small advantage. By combining these approaches, we increase our odds of success. It will take trial and error to discover what works best for you. With practice, we can develop new habits to replace the ones that promoted procrastination. If you’re determined to push through procrastination, here’s a plan to get started: 1 Consider carefully how procrastination is affecting your life. 2 Identify 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. 3 Choose 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. 4 Keep track of your progress and what is helpful. 5 Use additional techniques as necessary. 6 Maintain a list of techniques to rely on as needed. 7 Apply what works for you to other areas where you tend to procrastinate. And, in case it doesn’t go without saying, enjoy th...