Clarity Counseling Seattle

Overcoming Procrastination

Person holding clock | Counseling Seattle WA

I recently came across this Psychology Today article that does a better job than most at giving practical advice about addressing procrastination.

Tips on How to Address Procrastination

  1. One of the simplest and most effective solutions is to just get started anywhere on a task. The moment you think "I'll feel more like doing this later" or "I work better under pressure," recognize that you're just about to procrastinate and stop yourself.
  2. Don't think too far ahead. Just aim for a little progress. Research indicates that establishing a low threshold to task engagement fuels motivation and changes the perception of the task. You'll find it's not as bad as you thought.
  3. Move past general goal intentions to specific intentions for action. "In situation X, I will do behavior Y to achieve sub-goal Z." Tell yourself exactly when and where you will act.
  4. Recognize what distracts you and then either decide to eliminate the menace ("Shut off Facebook while I'm at the computer") or declare an intention to indulge it at a specific time once some work gets done. A little strategic planning helps pre-empt temptations.
  5. Actively choose and exercise your will to act in a timely manner on tasks. Recognize the enemy within and you'll move forward doing what you intended, becoming the person you want to be.

If you need more help with a tendency to avoid responsibilities, tough conversations, or other aspects of your life that you find difficult, we can help! Read more about how we can help or just book a session with us.

If you have difficulty using our website, please email us or call us at (206) 910-1218
View the ADA Accessibility Statement