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Section summary, in this section, we considered why we procrastinate, which generally has to do with

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fear of doing something badly or finding an unpleasant negative reinforcement and maladaptive thoughts

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also lead us to postpone doing our tasks that think Act B framework presents many strategies for meeting

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procrastination on their own.

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Each of these strategies may have a small effect.

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For example, research has shown that by itself, rewarding ourselves for activity provides only a small

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advantage.

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By combining these approaches, we increase our odds of success.

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It will take trial and error to discover what works best for you.

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With the practice, we can develop new habits to replace the ones that promoted the procrastination.

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If you are determined to push through procrastination, here's a plan to get started.

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Consider carefully our procrastination is affecting your life.

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Identify a task you've been meaning to do, or one you struggle to do promptly that you will plan to

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work on this week.

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Choose one or two strategies from each of the domains to help you complete your task.

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Take care not to choose so many strategies that it becomes unmanageable and counterproductive.

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Keep track of your progress and what's helpful.

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Use additional techniques as necessary.

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Maintain list of techniques to rely on as needed.

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Apply what works for you to other areas where you tend to procrastinate and in case it doesn't go without

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saying, enjoy the greater success and lower stress that come with completing things on time.

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Congratulate yourself each time you meet a deadline and notice how much work, how much more relaxed

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did you feel when you don't have to worry about unfinished work?