Procrastination Decision Tree
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Is the task defined as the next physical action? Have you really committed to the task? Is there an unmade decision that you need to make before you can start? Do you have the resources to start the task? Can the task only be started at a certain time/date? Do you have a clear idea of the steps involved in the task? Do you find the task dull? New Next-Action Identify the very next physical action to move the task forward. No Does the task involve planning, problem solving or organisation? New Next-Action Identify the decision and set aside the time to think it through. Yes Yes New Next-Action Identify the missing resources and the very next physical action needed to get them. No No Yes New Next-Action Add the task to your schedule / calendar and set a reminder. Yes New Next-Action ● Impose a short time limit (5-30mins) ● Pick a reward for working on it ● Combine it with a pleasant activity ● Eliminate distractions ● Find other reasons to perform the task. For example, you might exercise for the social aspect, the stress relief, or the chance to just spend time with your thoughts. New Next-Action Relabel the task to make it sound less imposing, e.g. “I'll just write a rough draft”, “I'll just phone him for a chat”. New Next-Action Tell yourself that you'll just perform a small action (get the folder out, look up the phone number). No Yes No New Next-Action Schedule the task for first thing in the morning when your energy and concentration levels are at their highest. Do you have a clear idea of what you want to achieve? clarity motivation anxiety Is the size of the project daunting? Are you afraid that your performance or completion of the task will affect your status? (status anxiety) Are you anxious about what will happen when the project is complete? (certainty anxiety) Do you feel that you've had no control over the task? (autonomy anxiety) Could performing the task make you feel isolated? (belonging anxiety) Do you feel that it's unfair that you have to perform the task? (fairness anxiety) New Next-Action Visualise the ideal outcome and write an objective focusing on the benefits of completing the task, making note of a couple of problems that you may encounter. Still procrastinating New Next-Action Write a list of the milestones involved and write a check list of 10-40 minute tasks required to complete the first one. Can the project be completed in two weeks? No Yes Yes New Next-Action Identify a sub-project that represents an achievement in itself, but can be completed in less than two weeks. No Yes No New Next-Action Meditate for a minute on external stimuli (sounds, smells, textures), to quieten your internal dialogue, then start the task immediately. New Next-Action Decide whether to make a commitment to completing the task, defer working on it to a later date, delegate it, or ditch it and deal with the consequences. Yes No Yes How would you describe your anxiety about the task? Yes No Still procrastinating Mild New Next-Action Use an ActivInsight worksheet from the Myth of Stress book to reduce your anxiety. New Next-Action Ease uncertainty by writing out what might happen if the task succeeds and the worst case scenario if it fails. Then write out a plan to deal with those consequences. New Next-Action Write a list of the different parts of the task. Choose what you want to start work on. New Next-Action Brainstorm a task that allows you to practise the skills involved with lower consequences or get help from others. New Next-Action Brainstorm additional tasks to raise your status amongst the same peer group, so that your status isn't tied to a single project. New Next-Action Brainstorm alternate ways to spend time with your peer group. Severe Medium Yes No Yes Yes No Yes No No Yes Start 1 3 5 2 4 6 7 8 9 10 11 12 13 14 15 16 17 18 19 © Copyright J Duckworth 2011 Procrastination Decision Tree
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Transcript of Procrastination Decision Tree
Is the task defined as the next physical action?
Have you really committed to the task?
Is there an unmade decision that you need to make before you can
start?
Do you have the resources to start the task?
Can the task only be started at a certain time/date?
Do you have a clear idea of the steps involved in the task?
Do you find the task dull?
New Next-ActionIdentify the very next physical action to move the task forward.
No
Does the task involve planning, problem solving or organisation?
New Next-ActionIdentify the decision and set aside the time to think it through.
Yes
Yes
New Next-ActionIdentify the missing resources and the very next physical action needed to get them.NoNo
Yes
New Next-ActionAdd the task to your schedule / calendar and set a reminder.
Yes
New Next-Action● Impose a short time limit (5-30mins)● Pick a reward for working on it● Combine it with a pleasant activity● Eliminate distractions● Find other reasons to perform the task. For example, you might exercise for the social aspect, the stress relief, or the chance to just spend time with your thoughts.
New Next-ActionRelabel the task to make it sound less imposing, e.g. “I'll just write a rough draft”, “I'll just phone him for a chat”.
New Next-ActionTell yourself that you'll just perform a small action (get the folder out, look up the phone number).
No
Yes
No
New Next-ActionSchedule the task for first thing in the morning when your energy and concentration levels are at their highest.
Do you have a clear idea of what you want to achieve?
clarity
motivation
anxiety
Is the size of the project daunting?
Are you afraid that your performance or completion of the task will affect your status?
(status anxiety)
Are you anxious about what will happen when the project is complete?
(certainty anxiety)
Do you feel that you've had no control over the task?(autonomy anxiety)
Could performing the task make you feel isolated?
(belonging anxiety)
Do you feel that it's unfair that you have to perform the task?
(fairness anxiety)
New Next-ActionVisualise the ideal outcome and write an objective focusing on the benefits of completing the task, making note of a couple of problems that you may encounter.
Still procrastinating
New Next-ActionWrite a list of the milestones involved and write a check list of 10-40 minute tasks required to complete the first one.
Can the project be completed in two weeks? NoYes
Yes
New Next-ActionIdentify a sub-project that represents an achievement in itself, but can be completed in less than two weeks.
No
YesNo
New Next-ActionMeditate for a minute on external stimuli (sounds, smells, textures), to quieten your internal dialogue, then start the task immediately.
New Next-ActionDecide whether to make a commitment to completing the task, defer working on it to a later date, delegate it, or ditch it and deal with the consequences.
Yes
No
Yes
How would you describe your anxiety about the task?
Yes
No
Still procrastinatingMild
New Next-ActionUse an ActivInsight worksheet from the Myth of Stress book to reduce your anxiety.
New Next-ActionEase uncertainty by writing out what might happen if the task succeeds and the worst case scenario if it fails. Then write out a plan to deal with those consequences.
New Next-ActionWrite a list of the different parts of the task. Choose what you want to start work on.
New Next-ActionBrainstorm a task that allows you to practise the skills involved with lower consequences or get help from others.
New Next-ActionBrainstorm additional tasks to raise your status amongst the same peer group, so that your status isn't tied to a single project.
New Next-ActionBrainstorm alternate ways to spend time with your peer group.
Severe
Medium
Yes No Yes
YesNoYes
No
No
Yes
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© Copyright J Duckworth 2011
Procrastination Decision Tree
The brains behind the advice1. Getting Things Done – David Allen
2. Your Brain At Work – David RockGetting Things Done – David Allen
3. Grow Your Own Carrot – Bob Grittiths and Chris Kaday
4. 59 Seconds – Prof Richard Wiseman
5. I don't know where I picked this up, but it's very easy for a to-do list to get gummed up with tasks that should be appointments in a diary.
6. Two Weeks To A Breakthrough – Lisa Hannighan
7. Do It Tomorrow – Mark Forster
8. The Now Habit – Neil Fiore
9. How To Get Everything Done – Mark ForsterThe Four Hour Work Week – Tim FerrissBringing Out The Best In People – Aubrey Daniels
10. Do It Tomorrow – Mark Forster
11. Your Brain At Work – David Rock
12. Never Check Email In The Morning – Julie Morgenstern
13. The Now Habit – Neil FioreBird by Bird – Anne Lamont
14. Your Brain At Work – David Rock
15. Get People To Do What You Want – Gregory Hartley
16. The Now Habit – Neil FioreThe Four Hour Work Week – Tim Ferriss
17. Get People To Do What You Want by Gregory Hartley looks at Status and Belonging anxiety in detail. Whilst this tip isn't directly from the book, once you've pinpointed the problem the solution is very straightforward.
18. Two Weeks To A Breakthrough – Lisa Hannighan
19. The Myth of Stress – Andrew Bernstein
