It’s a little bit funny. I’m writing a post about forgiveness and procrastination. Yet the very act of writing this post might be an act of procrastination. Enough of that.
One of the strategies that Tim Pychyl suggests to combat procrastination is to forgive yourself. In a study of first year undergraduate psychology students, Pychyl and his co-author found that higher self-forgiveness for procrastinating in studying for a first examination resulted in less procrastination in studying for a second examination. Essentially by reducing negative moods and emotions, students were less likely to procrastinate.
Other strategies Pychyl suggests include:
- Make the task more concrete
- Phrase as an approach goal (something you want to achieve, not avoid)
- Increase meaning and interest in the task by reframing it
- Reduce distractions
- Create commitment devices (methods to create and keep commitments)
- Self-affirmation of meaning and values
- Stop the self-deception
- Harness your liabilities – structured procrastination
- Challenge your irrational beliefs such as perfectionism and fear
So I have forgiven myself. I actually made some strides on a big, scary project last week. And guess what? It wasn’t so scary.