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Authors: William D. Knaus
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counterfactual thinking, such as âI could have done better,â into corrective reflection. If a counterfactual follows a delayed effort, use the occasion to plan a promising new counter-procrastination strategy. What do you want toaccomplish? What steps can you take to improve? When will you take them? How will you measure the results? How will you know when to adjust the plan?
⢠You can have the best analysis and plan possible, but you wonât get beyond the joys of mental preparation unless you convert the plan into action. How might procrastination get in the way of a solution for curbing procrastination? What are you prepared to do to short-circuit mental and behavioral diversions?
Procrastination thinking is an automatic habit, but once you are aware of your automatic procrastination thinking habit, you are in a position to disengage from it. Here are some tips for deflating automatic procrastination thinking: (1) monitor your thinking, (2) identify the mental diversion, (3) question it, and (4) force yourself to follow through.
The ABCDE Method for Altering Procrastination Thinking
More than any psychology self-help system builder, New York psychologist Albert Ellis drew core principles from Epictetusâ philosophy and built them into a powerful rational emotive behavior therapy (REBT) approach. You can apply the method to decrease stress, promote wellness, and end procrastination.
Research into the complexity of human nature and REBT methods supports the effectiveness of this foundation method for the cognitive behavioral approach.
You can teach yourself to use Ellisâs famous ABCDE approach to attack procrastination thinking. The system delivers a framework for organizing information about procrastination and describes how to challenge and change procrastination thinking. Hereâs the model:
⢠A stands for an aversive or activating event; it can range from giving up your favorite treats in order to lose weight, to a career reversal, to managing a difficult project.
⢠B refers to what you believe about the A. Beliefs include evaluations and can range from dispassionate to alarming. They usually come in irrational and rational forms. Irrational procrastination beliefs include later thinking. Rational beliefs may include do-it-now thinking. How you go about resolving a conflict between later and do-it-now thinking will help determine whether you will tend to move along a procrastination path or go a do-it-now way.
⢠C refers to the emotional and behavioral consequences that are the by-product of a belief about an unpleasant upcoming responsibility.
⢠D stands for disputing procrastination thinking and replacing these thoughts with fact-based rival beliefs.
⢠E is the socially and personally desirable effect from questioning, challenging, and disputing procrastination thinking.
By questioning procrastination thinking, you help make this type of thinking less automatic. The questions that have the most impact are (1) specific and require concrete answers: when, where, what, and how of experiencing, (2) scientific because they require a concrete answer, and (3) open-ended and flexible to pull more than one answer. The following questions apply to disputing procrastination later thinking:
â¢
Later Thought:
Iâll call home now and worry about getting the schedule done after that.
Sample question:
What would be the result of writing out the schedule now and calling home later?
Sample answer:
Iâll have broken a link in the procrastination chain and will have gotten the task off my back.
â¢
âIâll do it tomorrowâ excuse:
Iâll deal with my job stresses after I research the subject.
Sample question:
What actions can I take to deal with job stress as I do the research?
Sample answer:
I can start immediately and use the results of my stress reduction efforts to shape what I research next.
In the D phase, you refine your
⢠You can have the best analysis and plan possible, but you wonât get beyond the joys of mental preparation unless you convert the plan into action. How might procrastination get in the way of a solution for curbing procrastination? What are you prepared to do to short-circuit mental and behavioral diversions?
Procrastination thinking is an automatic habit, but once you are aware of your automatic procrastination thinking habit, you are in a position to disengage from it. Here are some tips for deflating automatic procrastination thinking: (1) monitor your thinking, (2) identify the mental diversion, (3) question it, and (4) force yourself to follow through.
The ABCDE Method for Altering Procrastination Thinking
More than any psychology self-help system builder, New York psychologist Albert Ellis drew core principles from Epictetusâ philosophy and built them into a powerful rational emotive behavior therapy (REBT) approach. You can apply the method to decrease stress, promote wellness, and end procrastination.
Research into the complexity of human nature and REBT methods supports the effectiveness of this foundation method for the cognitive behavioral approach.
You can teach yourself to use Ellisâs famous ABCDE approach to attack procrastination thinking. The system delivers a framework for organizing information about procrastination and describes how to challenge and change procrastination thinking. Hereâs the model:
⢠A stands for an aversive or activating event; it can range from giving up your favorite treats in order to lose weight, to a career reversal, to managing a difficult project.
⢠B refers to what you believe about the A. Beliefs include evaluations and can range from dispassionate to alarming. They usually come in irrational and rational forms. Irrational procrastination beliefs include later thinking. Rational beliefs may include do-it-now thinking. How you go about resolving a conflict between later and do-it-now thinking will help determine whether you will tend to move along a procrastination path or go a do-it-now way.
⢠C refers to the emotional and behavioral consequences that are the by-product of a belief about an unpleasant upcoming responsibility.
⢠D stands for disputing procrastination thinking and replacing these thoughts with fact-based rival beliefs.
⢠E is the socially and personally desirable effect from questioning, challenging, and disputing procrastination thinking.
By questioning procrastination thinking, you help make this type of thinking less automatic. The questions that have the most impact are (1) specific and require concrete answers: when, where, what, and how of experiencing, (2) scientific because they require a concrete answer, and (3) open-ended and flexible to pull more than one answer. The following questions apply to disputing procrastination later thinking:
â¢
Later Thought:
Iâll call home now and worry about getting the schedule done after that.
Sample question:
What would be the result of writing out the schedule now and calling home later?
Sample answer:
Iâll have broken a link in the procrastination chain and will have gotten the task off my back.
â¢
âIâll do it tomorrowâ excuse:
Iâll deal with my job stresses after I research the subject.
Sample question:
What actions can I take to deal with job stress as I do the research?
Sample answer:
I can start immediately and use the results of my stress reduction efforts to shape what I research next.
In the D phase, you refine your
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