Describe how you feel about the challenge that you haven’t got round to, then describe how you would feel if you had achieved it. The contrast between ‘guilt’ and ‘relief’ or ‘delight’ can be enough of an incentive to get us going.


Devote 5 minutes to the task; after 5 minutes decide whether to spend another 5 minutes. Often a challenge becomes easier once we have started. Also, when we have given up 5 minutes, we don’t want to feel it was wasted so we carry on and complete the task.

• Imagine you are yourself today and also yourself tomorrow. Have a conversation (in your head) between ‘me today’ and ‘me tomorrow’ about when you are going to do something. How you will feel tomorrow if you haven’t done something may persuade you to do it today.
  
• If you think you are too busy then stop and decide what really matters. Action illusion is a common procrastination trick where we do a lot in order to justify putting off the unpleasant task – remember exam revision timetables?
  
• When we are worried we might not succeed at something we slow down, either thinking about it again and again or doing anything else which delays starting the dreaded task. Replace ‘fear of failure’ with ‘chance to learn’ and embrace the opportunity.
  
• 'It’s boring' usually means it’s easy – if you can’t be bothered then offer yourself a reward for getting it done quickly.
  
• Make a commitment to someone and ask them to check up on you – the potential embarrassment of failing to deliver may be just what you need to get going.
  
• Putting off unpleasant tasks increases the total discomfort that you will feel – getting things done will give you more good times.
  
• Decide what you can do and what is beyond your influence. Focus on getting on with what you can do rather than worrying about what is beyond your control.