Editing Procrastination (section)

== Management ==
Psychological interventions for procrastination include self-regulation approaches, cognitive behavioural therapy, [[coherence therapy]], commitment therapy and acceptance therapy.<ref name=":1">{{Cite journal |last1=Eerde |first1=Wendelien van |last2=Klingsieck |first2=Katrin B. Klingsieck |title=Overcoming Procrastination? A Meta-Analysis of Intervention Studies |journal=[[Educational Research Review]]}}</ref>{{Rp|page=15}} Cognitive behavioural therapy approaches on average have the largest effects on average substantial reduction in procrastination is possible.<ref name=":1" />{{Rp|page=27}}Cognitive behavioural therapy identifies thoughts surrounding activities, labels some of them as dysfunctional, and corrects them, and then seeks to associate these corrected thoughts with actions.<ref name=":1" />{{Rp|page=16}}

One form of self-regulation is [[time management]], which does not normally address emotional issues related to procrastination so interventions are often combined with other approaches. Coherence therapy seeks to understand an underlying emotional truth behind procrastination, acceptance therapy focuses on viewing emotional responses as to be expected and transitory. Strength-based approaches aim to foster [[self-efficacy]] (an individual's knowledge of and therefore application of their capabilities) by making individuals aware of their strengths.<ref name=":1" />{{Rp|page=17}}

Behaviors and practices that reduce procrastination:<ref>{{Citation |last1=Tuckman |first1=Bruce W. |title=Behavioral Interventions for Reducing Procrastination Among University Students. |date=2004 |url=http://dx.doi.org/10.1037/10808-007 |work=Counseling the procrastinator in academic settings. |pages=91–103 |access-date=2023-06-29 |place=Washington |publisher=American Psychological Association |isbn=1-59147-107-9 |last2=Schouwenburg |first2=Henri C. |doi=10.1037/10808-007 |archive-date=2024-02-24 |archive-url=https://web.archive.org/web/20240224052111/https://psycnet.apa.org/record/2004-14505-007 |url-status=live }}</ref>
* Awareness of habits and thoughts that lead to procrastinating.
* Seeking help for self-defeating problems such as fear, anxiety, difficulty in concentrating, poor time management, indecisiveness, and perfectionism.<ref name="datingreporter.com.ng">{{Cite web|title=How I Miraculously Overcame Procrastination By Applying These 6 Steps|url=https://www.datingreporter.com.ng/2021/02/how-to-overcome-procastination-with-six-steps.html|access-date=2021-02-27|website=Dating Reporter's Blog|language=en-US|archive-date=2021-03-01|archive-url=https://web.archive.org/web/20210301231142/https://www.datingreporter.com.ng/2021/02/how-to-overcome-procastination-with-six-steps.html|url-status=dead}}</ref>
* Fair evaluation of personal goals, strengths, weaknesses, and priorities.
* Realistic goals and personal positive links between the tasks and the concrete, meaningful goals.<ref name=":0">{{Cite journal|last=Macan|first=Therese Hoff|date=1994|title=Time management: Test of a process model|journal=Journal of Applied Psychology|volume=79|issue=3|pages=381–391|doi=10.1037/0021-9010.79.3.381|issn=0021-9010|citeseerx=10.1.1.455.4283|s2cid=15311869 }}</ref>
* Structuring and organization of daily activities.<ref name=":0" />
* Modification of one's environment for that newly gained perspective: the elimination or minimization of noise or distraction; investing effort into relevant matters; and ceasing day-dreaming.<ref name=":0" />
* Disciplining oneself to set priorities.<ref name=":0" />
* Motivation with enjoyable activities, socializing and constructive hobbies.
* Approaching issues in small blocks of time, instead of attempting whole problems at once and risking intimidation.<ref name="datingreporter.com.ng"/>
* To prevent relapse, reinforce pre-set goals based on needs and allow yourself to be rewarded in a balanced way for accomplished tasks.

Making a plan to complete tasks in a rigid schedule format might not work for everyone. There is no hard-and-fast rule to follow such a process if it turns out to be counter-productive. Instead of scheduling, it may be better to execute tasks in a flexible, unstructured schedule which has time slots for only necessary activities.<ref>{{cite book | last1=Burka | first1=J. | last2=Yuen | first2=L.M. | title=Procrastination: Why You Do It, What to Do About It Now | publisher=Hachette Books | year=2007 | isbn=978-0-7382-1130-5 | url=https://books.google.com/books?id=fMvdh98vNmAC | page= | access-date=2018-03-22 | archive-date=2024-02-24 | archive-url=https://web.archive.org/web/20240224052124/https://books.google.com/books?id=fMvdh98vNmAC | url-status=live }}</ref>

Piers Steel suggests<ref>The Procrastination Equation, 2012</ref> that better [[time management]] is a key to overcoming procrastination, including being aware of and using one's "power hours" (being a "morning person" or "night owl"). A good approach is to creatively utilize one's internal [[circadian rhythm]]s that are best suited for the most challenging and productive work. Steel states that it is essential to have realistic goals, to tackle one problem at a time and to cherish the "small successes". Brian O'Leary supports that "finding a work-life balance...may actually help us find ways to be more productive", suggesting that dedicating leisure activities as motivation can increase one's efficiency at handling tasks.<ref>{{Cite news|url=https://hbswk.hbs.edu/item/work-life-is-productivity-in-the-balance|title=Work-Life: Is Productivity in the Balance?|date=2004-07-05|work=HBS Working Knowledge|access-date=2018-08-24|archive-date=2017-12-12|archive-url=https://web.archive.org/web/20171212150602/https://hbswk.hbs.edu/item/work-life-is-productivity-in-the-balance|url-status=live}}</ref> Procrastination is not a lifelong trait. Those likely to worry can learn to let go, those who procrastinate can find different methods and strategies to help focus and avoid impulses.<ref>{{Cite web|url=https://www.psychologytoday.com/blog/how-be-yourself/201808/5-ways-finally-stop-procrastinating|title=5 Ways to Finally Stop Procrastinating|website=Psychology Today|access-date=2019-02-27|archive-date=2024-02-24|archive-url=https://web.archive.org/web/20240224052118/https://www.psychologytoday.com/intl/blog/how-be-yourself/201808/5-ways-finally-stop-procrastinating|url-status=live}}</ref>

After contemplating his own procrastination habits, philosopher [[John Perry (philosopher)|John Perry]] authored an essay entitled "Structured Procrastination",<ref>{{Cite journal|url=http://www.chronicle.com/article/How-to-ProcrastinateStill/93959|title=How to Procrastinate and Still Get Things Done|last=Perry|first=John|author-link=John Perry (philosopher)|date=February 23, 1996|journal=[[The Chronicle of Higher Education]]|archive-url=https://web.archive.org/web/20170218090944/http://www.chronicle.com/article/How-to-ProcrastinateStill/93959|archive-date=February 18, 2017|url-status=live|access-date=February 18, 2017}}</ref> wherein he proposes a "cheat" method as a safer approach for tackling procrastination: using a [[pyramid scheme]] to reinforce the unpleasant tasks needed to be completed in a quasi-prioritized order.