Beating procrastination

I've recently been editing some booklets on anxiety for an NGO, and was somewhat dismayed to observe how skilled a procrastinator I am. So I thought I'd write a blog post on a strategy I read about in Too Perfect by Mallinger and DeWyze, outlining what to do when the urge to procrastinate appears (which is most of the time when we're doing written work, let's face it). 

Step 1) When you find yourself delaying, look for those thoughts that float around in your mind and which demand perfection. These thoughts might also sound like "I can't do it well enough" or "I'm not going to do a good job". When you notice these thoughts, push back, telling yourself, "No, it's got to be completed!".

Step 2) Focus how good it feels to make progress on this task. Avoid judging whether you're doing a good piece of work. Remember that finishing on time means you can go back and review it.

Step 3) Make your time scheduling for the task realistic. Often perfectionists/procrastinators underestimate how much time they'll need, putting more pressure on themselves to get it perfect first go.

Step 4) When you find yourself getting side-tracked, slam your hand down on the desk or your thigh and say "Move!". Take a deep breath, refocus on the goal, and continue. (I particularly like this strategy - it sounds so "left-field" it just might work. But try it for yourself!)

Reference: Too Perfect: When being in control gets out of control. A. E. Mallinger & J. DeWyze. (1992), pp. 56-7