Procrastination Decision Tree
clarity
Start
motivation
Is the task defined as the next
physical action?
anxiety
New Next-Action
Identify the very next physical action to
move the task forward.
No
Yes
2
New Next-Action
New Next-Action
Identify the decision and set aside the
time to think it through.
Yes
Is there an unmade decision that
you need to make before you can
start?
Do you have the resources to
start the task?
No
No
Identify the missing resources and the
very next physical action needed to get
them.
Yes
4
New Next-Action
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.
Do you have a clear idea of what
you want to achieve?
No
Add the task to your schedule / calendar
and set a reminder.
Can the task only be started at a
certain time/date?
Yes
Yes
6
New Next-Action
Is the size of the project
daunting?
Can the project be completed in
two weeks?
Yes
No
No
Yes
New Next-Action
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.
No
Have you really committed to the
task?
Do you have a clear idea of the
steps involved in the task?
Yes
10
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.
Tell yourself that you'll just perform a
small action (get the folder out, look up
the phone number).
Do you find the task dull?
No
Write a list of the milestones involved
and write a check list of 10-40 minute
tasks required to complete the first one.
Yes
New Next-Action
Identify a sub-project that represents an
achievement in itself, but can be
completed in less than two weeks.
Yes
No
11
New Next-Action
Does the task involve planning,
problem solving or organisation?
Still procrastinating
New Next-Action
Meditate for a minute on external
stimuli (sounds, smells, textures), to
quieten your internal dialogue, then start
the task immediately.
Schedule the task for first thing in the
morning when your energy and
concentration levels are at their highest.
Yes
14
No
New Next-Action
12
Brainstorm a task that allows you to
practise the skills involved with lower
consequences or get help from others.
13
New Next-Action
Severe
How would you describe your
anxiety about the task?
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.
Mild
Still procrastinating
Medium
New Next-Action
15
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
Yes
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)
No
Yes
16
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.
No
New Next-Action
17
New Next-Action
Brainstorm alternate ways to spend time
with your peer group.
Yes
Could performing the task make
you feel isolated?
(belonging anxiety)
No
Do you feel that you've had no
control over the task?
(autonomy anxiety)
Yes
18
Write a list of the different parts of the
task. Choose what you want to start
work on.
No
New Next-Action
Do you feel that it's unfair that
you have to perform the task?
(fairness anxiety)
Yes
19
Use an ActivInsight worksheet from the
Myth of Stress book to reduce your
anxiety.
Copyright J Duckworth 2011
The brains behind the advice
1. Getting Things Done David Allen
2. Your Brain At Work David Rock
Getting 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 Forster
The Four Hour Work Week Tim Ferriss
Bringing 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 Fiore
Bird 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 Fiore
The 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
