Fiore, N. (1989). The now habit: A strategic program for overcoming procrastination and enjoying guilt-free play. London: Penguin Books.

 
So we’ve heard it all before: small pieces, set priorities, and JUST DO IT! But it ain’t that simple! Nobody procrastinates due to laziness or disorganization. We procrastinate to relieve stress from negative self-beliefs, resistance to authorities, imbalance of work and play, perfectionism, and fear of success and failure.

Failures to perfectionists are like paper cuts to hemophiliacs. Perfectionists equate average tasks with compete personal failure. However, procrastination protects us from self-criticism because we don’t have time to do our best.

Successes are often rewarded with more and harder work. Like high jumpers who have just cleared the bar, no time to rest, the bar is immediately raised. However, procrastination protects us by reserving energy for subsequent tasks.

Fiore believes that procrastination is a learned behaviour and can be unlearned.

1st. Become aware of avoidance behaviors, e.g. excessive preparation.

2nd. Focus on positive rewards, not negative punishments.

3rd. Reduce imagined risk. Anyone can walk at ground level along planks that are 10m long x 30cm wide x 10cm thick. But procrastinators raise planks high up between buildings, making tasks impossible and freezing with fear. But when buildings burst into flames, procrastinators rush across planks, with less self-judgment. Place safety nets under your planks.

4th. Accept consequences, and choose to do tasks your way.

5th. Improve self-talk. Replace ‘I must finish’ with ‘when I can start’, ‘this project is huge and important’ with ‘I can do one small part’, ‘I must be perfect’ with ‘I may make mistakes’, and ‘I don’t have time to play’ with ‘I must take time to play’!

6th. Plan tasks backwards. Start at deadlines, estimate all parts, including now.

7th. Schedule only play activities. Only record work after 30 minutes of uninterrupted on-task-time. No drinks. No Facebook. Start and complete 30 minutes and then break. I know can do anything I dread for 30 minutes. I say to myself, ‘okay 30 minutes, from now, go’, and then magically several hours pass. This simple mind-trick gets me on-task every time.

If you work with people who procrastinate, encourage choices, praise achievements and avoid criticism (procrastinators self-criticize enough). Ask for commitment not compliance, and express achievable objectives not overwhelming expectations.

I hope that helps. Veel succes.