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When it's hard · Lesson 11 of 11

Your Anti-Procrastination Plan and When to Get Help

Match the fix to the cause, write an if-then plan, use a six-step checklist, and learn when trouble starting may need more than self-help.

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THE WRITTEN LESSONFollow along at your pace

This is the last lesson. You will pull everything together into one simple plan for the next time you sit down to a task you have been avoiding. You will also learn when trouble starting may need more than self-help.

Match the fix to the cause

Start with the cause. Work out why you are putting off this particular task, and choose a strategy aimed at that cause. For temptation, use an if-then plan and keep your phone in another room. For dread, name the feeling and start small. For a far-off payoff, bring a reward into today.

Under the banner Start with the cause, three rows with dashed arrows: a buzzing phone, Temptation, leads to If-then plan, phone away. A worried face, Dread, leads to Name it, start small. A flag on a hill, Far payoff, leads to A reward today. A line reads Why this task? Then pick the fix.(opens the full-size picture)
Ask why this task, then pick the fix that matches.

The if-then plan

The best tested tool is the if-then planimplementation intention: A plan in if-then form that ties a specific action to a specific situation, such as 'if it is nine o'clock, then I open the report.' It hands the decision about when and where to act to the situation itself.Full entry in the glossary. For example: “If it is nine and my coffee is poured, then I open the chapter at the first unfinished line.” Across hundreds of experiments, people with plans like this did better than people without. The benefit is real, but small.

A box with two lines: If it's nine and my coffee is poured, Then I open the chapter at the first unfinished line. Tags read Hundreds of experiments, Real but small, and People with plans did better. A small bar chart compares No plan with a slightly taller bar for If-then plan.(opens the full-size picture)
People with if-then plans did better. The gain is real but small.

Six steps for your plan

Here is a checklist for the next time you sit down to a task you have been avoiding:

  1. Name which cause fits best.
  2. Write one if-then plan.
  3. Move the likeliest distraction out of reach.
  4. Put a word to the feeling, then start anyway.
  5. Pick an opening step you cannot fail.
  6. Write down the next step before you stop.
Six ticked lines: Name the cause, Write an if-then plan, Distraction out of reach, Name the feeling, start anyway, An opening step you can't fail, and Write the next step before you stop. A clipboard with six empty boxes is labelled Next time you avoid a task.(opens the full-size picture)
Six steps for the next time you avoid a task.

My anti-procrastination plan

Test it for a week

Try your plan for one week on a real task, and judge it by one thing: did you start? Effects wear off as things become routine, so when one tactic fades, switch to another aimed at the same cause.

A week of boxes from M to S with ticks on the first five days, under the question Did I start? A tag reads Effects wear off as things become routine. A banner with swap arrows reads Fading? Switch tactic, same cause, with the line Same cause, new tactic.(opens the full-size picture)
Count the days you started. If a tactic fades, swap it.

When it is more than everyday delay

Sometimes trouble starting is more than everyday delay. Tiredness, poor concentration and trouble finishing tasks can also come from low mood or from ADHDADHD: Attention deficit hyperactivity disorder: a condition, usually present from childhood, marked by persistent inattention, hyperactivity or impulsiveness that affects daily life. In adults it can show up as disorganization or trouble finishing tasks, and a specialist makes the diagnosis.Full entry in the glossary. We cannot tell you what it is. A health professional can.

Under More than everyday delay, three flagged items: Tiredness, Poor concentration and Trouble finishing, then the words can also come from Low mood and ADHD. A drawn doctor with a stethoscope sits on the right, with a banner reading Only a professional can say what it is.(opens the full-size picture)
These can also come from low mood or ADHD. Only a professional can say.

Signs to see a doctor

See a doctor if trouble starting has gone on for weeks, comes with low mood most of the day, or has been there since childhood and affects your work, study or relationships. And if you ever think you may harm yourself, call your local emergency number right away.

A drawn doctor beside four signs: For weeks, With low mood most of the day, Since childhood, and Affects work, study or relationships. A red-bordered box with a phone reads In a crisis, Call your local emergency number.(opens the full-size picture)
Weeks of trouble, low mood or a lifelong pattern: see a doctor. In a crisis, call your local emergency number.

In a crisis

If you ever think you may harm yourself, call your local emergency number right away.

If self-help stalls

If self-help stalls, structured help exists. In trials, talking therapy based on CBTcognitive behavioral therapy: A structured talking therapy that works on the links between thoughts, feelings and behavior, usually over a set number of sessions with practice between them. It is given by a trained therapist or through guided programs, and versions exist for specific problems.Full entry in the glossary did best for procrastination, though the evidence is still small. A doctor or psychology service can tell you what is available near you, including online programmes.

Two drawn people, one with an arm around the other, beside four tags: Structured help exists, CBT-based help, including online, Did best in trials, and Small evidence. A box reads Ask a doctor or psychology service what's available near you, including online.(opens the full-size picture)
Structured help exists. Ask a doctor or psychology service what is near you.

YOUR TURN

Read more

You have finished the course. Thank you for taking it, and good luck getting started.

Read the full lesson script

In this last lesson, you'll pull everything together into a simple plan, and learn when trouble starting may need more than self-help.

Start with the cause. Work out why you're putting off this particular task, and choose a strategy aimed at that cause. For temptation, an if-then plan and a phone in another room. For dread, name the feeling and start small. For a far-off payoff, bring a reward into today.

The best tested tool is the if-then plan. If it's nine and my coffee is poured, then I open the chapter at the first unfinished line. Across hundreds of experiments, people with plans like this did better than people without. The benefit is real, but small.

Here's a checklist for the next time you sit down to a task you've been avoiding. Name which cause fits best. Write one if-then plan. Move the likeliest distraction out of reach. Put a word to the feeling, then start anyway. Pick an opening step you can't fail. And write down the next step before you stop.

Try your plan for one week on a real task, and judge it by one thing: did you start? Effects wear off as things become routine, so when one tactic fades, switch to another aimed at the same cause.

Sometimes trouble starting is more than everyday delay. Tiredness, poor concentration and trouble finishing tasks can also come from low mood or from ADHD. We can't tell you what it is. A health professional can.

See a doctor if trouble starting has gone on for weeks, comes with low mood most of the day, or has been there since childhood and affects your work, study or relationships. And if you ever think you may harm yourself, call your local emergency number right away.

If self-help stalls, structured help exists. In trials, talking therapy based on CBT did best for procrastination, though the evidence is still small. A doctor or psychology service can tell you what's available near you, including online programmes.

So remember: match the fix to the cause, write an if-then plan, and judge your week by whether you started. Before you go, fill in your anti-procrastination plan. Thank you for taking this course, and good luck getting started.