CBT: problems, decisions, procrastination · worksheet 67
We rarely put things off out of laziness: we put them off to avoid discomfort (boredom, fear of doing it badly, confusion). The hardest part is starting. The secret: a first step so small it is almost laughable.
Before you start
- What it is for: To get started on a task you keep putting off, by shrinking the first step to the minimum.
- About 5 minutes to prepare and 5 minutes to start: today, if you can.
- Putting things off isn’t laziness: it is often a way of avoiding an uncomfortable emotion (boredom, fear of doing it badly, feeling overwhelmed).
- The trick is to make the first step so small it isn’t frightening. Starting is often the hardest part.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Look at the last column: often, once you start, you carry on for longer than planned. And even if you stop after 5 minutes, the task has moved forward.
If you find it hard
If even 5 minutes seems too much, cut it to 2 (opening the document, getting out the folder). If you have been putting everything off for weeks, talk about it: it may be linked to your mood.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Understand procrastination as a way of avoiding immediate emotional discomfort and practise getting started with very small steps.
Procrastination, studies, work, paperwork, perfectionism. Duration: 10 min in session; daily practice.
References
Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65-94.
Martell, C. R., Dimidjian, S. & Herman-Dunn, R. (2010). Behavioral Activation for Depression: A Clinician’s Guide. Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
