128 / 465
The Inner Workings of Procrastination (ABCs)
We have determined that procrastination often stems from emotional
responses to pressure and beliefs about success. The ABC method
offers a systematic approach for working through emotional hurdles
associated with procrastination.
A = Activating Event.
The activating event is the task or project you are
delaying, such as work, a group project, or studying for a test.
B = Belief System.
Your belief system consists of your internal dialog and
feelings about a task. If you have had a negative experience with a
similar task, you will likely put it off.
C = Consequence.
This is evaluating the outcome of different
behaviors. There are two approaches: rational and irrational. A rational
response is, "I dread monthly staff meetings, but I am going to attend
with a positive attitude anyway." An irrational approach is "I hate
monthly staff meetings; I’m just going to skip this one and hope my boss
doesn’t notice.”
The goal of the ABC approach is to help you realize that tasks are
neutral and that it is your belief system about tasks that drives your
behavior. Once you understand your belief system about the task, you
can gain elevation and evaluate the consequences of how you
choose to handle the situation.
Solutions
•
Use this process to realize you are delaying assignments or projects
unnecessarily.
•
Uncover the “hidden” reasons or beliefs you have about the task.
Make a list and remember the list the next time you find yourself
stuck on a project.
•
Create a rebuttal for each your beliefs to help overcome them.
3
126
Section 5 – Time Management