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Cognitive strategies, much of our procrastination comes from how we think about the task and about

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our willingness and ability to completed strategic changes in our thinking can weaken procrastinations.

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People notice their mission giving thought that the truth be aware of things we tell ourselves to justify

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procrastination or that downplay the amount of time we'll actually spend doing something other than

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the target task.

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I just watch one video first.

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When we catch these thoughts, we can't see them like we would treat any unhelpful automatic thought

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and remind yourself why you don't want to procrastinate.

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Putting things off not only can lead to being late or producing quality work, but colors our leisure

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time with feelings of dread and guilt about the task we're not doing.

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Remind yourself of these negative consequences when you need motivation to get started.

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Be aware of virtuous avoidance.

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When we're motivated to avoid a task, we might find other ways to make ourselves feel productive.

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Organizing our cabinets, helping a friend, doing busy work which can give us the sense that at least

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we're doing good things.

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This bill provides a compelling rationalization that makes procrastination easier.

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Decide to start.

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We often delay doing something because we're not sure exactly how to do it.

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For example, we might not write a difficult work email because we don't know what we're going to say.

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In reality, figuring out how to do it is part of the task.

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Remind yourself that you will find a way once you're resolved to get started.

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Acknowledge that you probably won't feel like doing it later either.

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We might assume we will get to a task once we feel like doing it.

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The truth is, though, that we probably won't want to do it later anymore.

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Then we want to do it now.

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We kind of stop waiting for a magical time down the road when it's effortless to do that.

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US challenge beliefs about having to do something perfectly.

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We often put off starting a task because we've set high standard for how well we must do it.

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Keep in mind that it doesn't have to be perfect.

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It just needs to be done.