Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change
Timothy A. Pychyl
Format: PDF / Kindle (mobi) / ePub
The new edition of the self-published hit, offering powerful strategies to end procrastination!
Why do we sabotage our own best intentions? How can we eliminate procrastination from our lives for good? Based on current psychological research and supplemented with clear strategies for change, this concise guide will help readers finally break free from self-destructive ideas and habits, and move into freedom and accomplishment. With numerous practical tips for change, Solving the Procrastination Puzzle brings clarity and scientific studies—and a touch of humor!—to the quest for successfully achieving goals. This accessible guide is perfect for entrepreneurs, parents, students, and anyone who wants to get unstuck, stop delaying, and start living their most inspired life.
qualities that reasserts our sense of self and integrity despite the dissonance. Denial of responsibility—allows us to distance ourselves as a causal agent in the dissonance. Adding consonant cognitions—often by seeking out new information that supports our position (e.g., “this isn’t procrastination”; “I need more information before I can do anything on this project”). Making downward counterfactuals—“it could have been worse”—so we don’t learn anything, we just feel better in the
distractions as they arise. That is the purpose of implementation intentions. Implementation Intentions Implementation intentions can work to shield our intentions from competing possibilities, as they can take the form of “if . . . then” statements that anticipate distractions. In fact, experimental research by Peter Gollwitzer and his colleagues has shown that participants who formed temptation-inhibiting implementation intentions outperformed the groups who did not. Importantly, this
impulsivity. Minimizing distractions is part of that predecision to keep us on task. Minimizing distractions is an important part of curbing our online procrastination. To stay really connected to our goal pursuit, we need to disconnect from potential distractions like social-networking tools. This means that we should not have Facebook, Twitter, email, or whatever your favorite suite of tools is running in the background on your computer or smartphone while you are working. Shut them off.
need to understand this reluctance to act when it is in our best interest to act. We also need to have strategies to overcome this reluctance. The conscious use of strategies to overcome our reluctance to act is essential, because procrastination for many people is a habit. That is, procrastination is a habitual response to tasks or situations, and like all habits it is an internalized, nonconscious process. It is what we do without really thinking about it. In fact, cross-cultural research
we will continue to be predictably irrational with our procrastination. STRATEGIES FOR CHANGE We need a two-pronged approach to increase the likelihood that we will act on our intentions. One strategy is “time travel.” The other is to expect to be wrong and deal with it. STRATEGY #1—Time Travel As numerous psychologists who study affective forecasting have advocated, we need to use mental images of the future more often and more accurately. We need to represent the future as though