How to Overcome Procrastination
By Harry Mills

To cure a severe case of procrastination, follow this five-step prescription.

Step 1: Prepare a cost/benefit analysis

First, identify the unpleasant task you're struggling to start. Then draw up a list to identify the advantages of procrastinating or not completing the task. Alongside this list, list the disadvantages of procrastinating.

Finally, weigh the advantages of procrastinating against not procrastinating. Ask yourself if the advantages of getting started are greater than the advantages of delay. If the benefits of getting started outweigh the benefits of procrastinating, proceed to step two.

Step 2: Write an action plan

A written step-by-step plan with goals will help you move forward.

If there are any problems that seem to stand in the way of you carrying out your action plan, write them down too on a separate list. Then alongside each problem, write a solution.

Once you've made a plan and examined how you will overcome any obstacle that arises, you're ready to advance to step three.

Step 3: Make the task easier

Jobs often seem overwhelming until you break them into manageable components.

To help you make that difficult task easier use Alan Lakein's "Swiss Cheese " technique to punch holes in a complex job by carrying out instant tasks that take five minutes or less. These tiny steps will often get you moving.

Step 4: Affirm your progress

Now that you're moving forward, it's time to affirm your progress with positive, but realistic, statements.

• Even though this is frustrating, I am getting there
• This is tough, but so am I
• The more I do this, the better I'm getting
• Step by step, I'm moving forward
• I am coping, I am progressing.

Step 5: Reward yourself

Once you've begun a difficult task that you've been procrastinating over, it's important to mentally reward yourself instead of discounting your efforts.