Name It to Tame It
“Although all procrastination is delay, not all delay is procrastination.”
Costs of Procrastination
Research shows it undermines our performance, our well-being, and even our health.
Giving In to Feel Good
“Procrastination isn't a time-management problem; it's an emotion-regulation problem.”
7 Techniques to Manage Emotions
The Affect Regulation Training program can help us reduce procrastination.
Predictably Irrational
When we account for our biases and consider our future self, we make better choices.
Preempt That Which Tempts
Mute distractions by reducing availability, managing emotion, and single-tasking.
Implementation Intentions
“If-then” planning can help you get started, resist temptation, and stay flexible.
Outsource Your Will
Leverage environments and relationships to boost self-control and accountability.
Personality Is Not Destiny
Assessing your Big Five traits can help you address vulnerability and exploit strength.
Perfectionism and Self-Forgiveness
When you hold a grudge against yourself, you’re more—not less—likely to avoid tasks.
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Solving the Procrastination Puzzle
In Solving the Procrastination Puzzle, leading researcher Tim Pychyl helps us identify and address the hidden factors that can keep us from moving forward with what’s most important in our lives.
“Procrastination isn’t a time-management problem,” Tim says, but rather “an emotion-regulation problem.” By dispensing with traditional ideas about procrastination and following the latest research—much of which Tim and his colleagues have authored—we can “embrace new strategies and put procrastination behind us.”
to listen to all 10 sessions in this series.
Artwork by Julie Goodman-Khasani