324/365 Not an excuse

Personality should not be an excuse. In fact, acknowledging and addressing our limitations can develop some of our greatest strengths. From “Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change” Timothy A. Pychyl

Read More »

323/365 Just get started

When you find yourself thinking things like: “I’ll feel more like doing this tomorrow,” “I work better under pressure,” “There’s lots of time left,” “I can do this in a few hours tonight” . . . let that be a flag or signal or stimulus to indicate that you are about to needlessly[…]

Read More »

322/365 Not the most convenient way

Here are a few typical reactions that researchers have catalogued as responses to dissonance (and ways that we reduce this dissonance): Distraction—we divert our attention away from dissonant cognitions and avoid the negative affective state caused by dissonance. Forgetting—can be in two forms, passive and active. Passive is often the[…]

Read More »

321/365 Be kind but firm with yourself

This self-change process is uneven. We truly do feel like one day we leap ahead and the next day we fall back. Although we have to be committed to change and firm in our efforts to be strategic, we also have to be kind to ourselves during this challenging process.[…]

Read More »

320/365 Irrational thoughts

Irrational thoughts, they are common and problematic. They can lead us to experience very negative emotions, and they provide an excuse for not trying. For example, if we are fearful that we cannot do a task perfectly and that our self-worth depends on this perfect performance, then we may avoid[…]

Read More »

319/365 The needless delay

A task done at the last minute can be excused if not done well because it was done in such a short amount of time. And, of course, if the task is done very well, it looks exceptionally good for the individual. This implies that the needless delay of a[…]

Read More »

318/365 Programmed to prefer immediate rewards

The problem is that future rewards seem less attractive to us than immediately available ones. I guess this should not surprise us too much. From an evolutionary perspective, a bird in the hand is worth two in the bush. Our brains seem programmed to prefer immediate rewards. This stone-age brain[…]

Read More »

317/365 When you start to act on your intention

The problem is pretty obvious, as is the solution: Let go of the misconception that our motivational state must match the task at hand. In fact, social psychologists have demonstrated that attitudes follow behaviors more than (or at least as much as) behaviors follow attitudes. When you start to act[…]

Read More »

315/365 To perceive, understand, and regulate our emotions

Emotional intelligence is the ability to effectively identify and utilize emotions to guide behavior. Recent research has shown that lower emotional intelligence is related to more procrastination, but the good news is that we can increase our emotional intelligence. We can learn to more effectively perceive, understand, and regulate our[…]

Read More »