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Being on time, being late reflects a specific type of procrastination, namely a delay, and moving

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ourselves from one place to another by a deadline for these principles.

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If you want to improve your factuality, be realistic about the time required time, how long it actually

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takes to reach your destination.

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Be sure to factor in time for incidentals, like saying goodbye to your family and give yourself a buffer

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for that and expected, for example, traffic delays so you don't underestimate the actual time required

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count backward from when you need to be there.

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Calculate when you need to leave based on how long it takes to reach your destination.

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For example, if you need to arrive by six p.m. and it takes 45 minutes, including your buffer blood

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to leave no letter, no later than five p.m., set an alarm with enough time to avoid being late.

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Avoid losing track of time by setting a reminder which can also help you relax, since you know you

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will be prompted when it's time to go.

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Be careful about setting your clock or watch ahead to help you be on time.

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This is strategy often backfires because we know our watch is fast and we can end up disregarding disregarding

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it altogether.

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Avoid starting an activity close to time to be aware of trying to squeeze in one more activity before

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leaving for your destination.

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Even if you think it will take just a minute, there is a good chance it will take more time than you

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have and it end up making you late and bring things to do it in case you're early.

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If you're afraid of being early and then wasting time with nothing to do, bring a book or some other

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enjoyable or productive way to pass the time.

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If you're early, combine these strategies with other CBT principles to maximize your chances of being

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on time.

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For example, use this the cognitive technique of reminding yourself how much nicer it is to see your

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GP estimating that you will arrive five minutes earlier versus five minutes late.