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The Manual Touch Physical Therapy

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5 Ways to STOP Procrastinating

February 27, 2019 By Denise Schwartz Leave a Comment

The blog post originally appeared on ibzcoaching.com, authored by Dr. Ilene Berns-Zare

Even minimal progress toward a goal, can help you achieve it!

Many of us struggle with procrastination. We need to do something and we deliberately don’t do it, even though we know this isn’t in our best interest.

Here’s an example. Linda has an important project to complete at work. She’s had four weeks to do it. A busy manager, Linda often gets distracted “putting out fires” that arise with her clients and team. Each day she tells herself she’ll start the project, yet each day she does not. The project is now due in two days; she tells herself she works better under pressure. To complete the project, Linda works late the night before it’s due. She knows she would have done a better job if she’d started earlier and is angry with herself for habitually putting things off.

Psychologist Timothy Pychl, PhD (2010) explains that procrastination occurs when we delay performing an action even though we know our delay may negatively impact ourselves or others – the main thing preventing action is our hesitation to get started.

For some of us, an occasional tendency to avoid a task is not much of a problem. For others, procrastination is a habitual behavior. Where do you fall on the procrastination continuum? According to Dr. Pychyl, the first step is looking at your patterns. Make a list of typically delayed tasks and the thoughts and feelings involved.

Here are 5 Ways to Stop Procrastinating

1. Just Get Started
Even minimal progress toward a goal, lets us feel more positive about the objective and ourselves (Sheldon, 2004). Typically, once we begin the task we discover it’s not as “bad” as we’d anticipated. Sometimes we wish we’d started sooner to have more time to work.

Just start! Take one small step to get the ball rolling down the hill toward completion.

For example, Adam has a college class assignment due in 2 weeks. He’s been avoiding it. Finally, he takes the first step…

  • Day 1: He creates a file and simply types a working title, his name and the date. He congratulates himself for getting started.
  • Day 2: He writes a few simple ideas – just notes to get working. The momentum stimulates his interests and he searches for information on the Web.
  • Day 3: He begins a rough draft.
  • Day 4: He researches a few more ideas.
  • Day 5: He writes a rough draft for much of the assignment.
  • Day 6: He finishes the project.

2. Be Prepared – Create an If-Then Plan
Think ahead to form plans you’ll perform when the going gets tough (Legrand, Bieleke, Gollwitzer & Mignon, 2017). An if-then plan can stimulate the resolve to overcome “I can’t” and “I don’t want to.”

These automatic contingencies can help in many situations. For example:

  • “If I feel bored when I’m doing this task, then I’ll take a breath, focus my attention, and keep working.”
    “If I want to check my email during the hour, then I will leave my phone off (or turn it off if it’s on), and continue doing my homework.”
    “If I feel like I need to eat a sugary snack, then I’ll walk for 10 minutes instead.”

3. Remember You Don’t Have to Like It to Do It
To achieve a goal, our current level of motivation does not have to be high to get it done – “We can do something even if we don’t feel like it” (Pychyl, 2010). Just beginning the task can positively shift our motivation and attitude.

4. Plan Realistically
Get a reasonable understanding of requirements to complete the task effectively and on time.

Break the task into small, manageable, reasonable steps – be honest about what you can do in a particular time frame. Allow yourself relaxation and rewards as you complete steps. Keep track of your progress and adjust tasks and your commitments as needed. Avoid perfectionism – be reasonable about expectations from yourself, others, and the situation (Brown University, 2008).

5. Let Yourself Know What Procrastination and Delay are Costing You
How has your procrastination habit impacted your stress level, relationships, financial well-being; professional potential?


Ilene Berns-Zare, PsyD, ACC, a Certified Professional Coach, Psychologist, and Educator.  Ilene has dedicated her career to the personal and professional development and integrative well-being of others.  As a life and leadership coach, she inspires people to find fresh perspectives and access their full potential as creative, resourceful, whole persons.

Article Resources:

  • Brown University  (2018). Overcome Procrastination.
  • Legrand, E., Bieleke, M., Gollwitzer, P. M., & Mignon, A. (2017, April 10). Nothing Will Stop Me? Flexibly Tenacious Goal Striving With Implementation Intentions. [accessed Sep 21 2018].
  • Pychyl, T. (2010). Solving the procrastination puzzle: A concise guide to strategies for change. Penguin Group, New York, NY.
  • Sheldon, K. (2004). Optimal human being: An integrated multi-level perspective. Lawrence Erlbaum Associates, Inc. New York, NY.

Filed Under: Health & Wellness Tagged With: mental health, procrastinating

About Denise Schwartz

Denise Schwartz, PT, IMT, C is the owner of The Manual Touch Physical Therapy. For over 30 years, she has been helping patients reduce pain and improve quality of life using a whole body approach. Denise specializes in chronic pain, spinal conditions, running/triathlon injuries and prevention, balance/vestibular disorders, functional exercise, kinesiotaping, and various non-traditional and traditional & manual therapies. Contact Denise at denise@themanualtouch.com

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We believe all body systems and mental/emotional health are connected. We take a whole body approach to discover why patients are not healing and what were the initial causes of their current symptoms. 

Our mission is to use this whole body approach to help patients heal and overcome pain and limitations, resulting in improved quality of life. We also aim to promote wellness in our communities through ongoing education. 
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Testimonials

I saw Denise at The Manual Touch recently for sciatic pain, that only the day before I saw Denise kept me from walking; I could only hobble for short distances before I would sit down and collapse. After some tissue work and gentle exercise with Deni… Read more
https://themanualtouch.com/wp/testimonial/m-d-evanston-il
I was in Florida for vacation and developed an upper respiratory infection. I had annoying coughing and congestion in my chest. This went on for several days, and it was not getting better. It felt like I had a mucous plug stuck in my chest that woul… Read more
https://themanualtouch.com/wp/testimonial/a-b-riverwoods
The best physical therapist I’ve ever experienced is Denise Schwartz in Wheeling at the Manual Touch. I have seen Denise twice for over 6 months to treat 2 bouts of frozen shoulder that occurred 8 years apart. In addition to my shoulder, she has also… Read more
https://themanualtouch.com/wp/testimonial/b-h-elmhurst-il
As a young elite athlete I was involved in numerous accidents resulting in scar tissue causing loss of flexibility and restrictions as an adult. After each treatment I feel so much less restriction and experience greater range of motion.
https://themanualtouch.com/wp/testimonial/s-northbrook-il
Last winter our daughter Maddie had had several eye and ear infections, and all required topical and oral antibiotics.  These were instigated by a plugged tear duct.  A pediatric ophthalmologist said there was little chance the duct would open up o… Read more
The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return… Read more
Just a note to thank you for the time you spent with me Saturday in evaluating my running technique and body alignment.  Your suggestions are already making sense and having an early impact.  After our meeting, I went out for a 5K run and found you… Read more
I have been receiving PT therapy for pain and autoimmune disorders for over 18 months at The Manual Touch.  This also affects my kidneys and my lungs and other organs as I swell with fluid that my lymph system doesn’t seem to handle well.  I depe… Read more
Excellent, professional assessment and treatment for an older woman who’s had lots of failed therapy. Kind and compassionate and caring! Thanks.
I can honestly say that Denise was the first physical therapist to listen to my story.   She has demonstrated more patience and compassion than any other therapist that I’ve ever met. For the past 8 years, I have been symptomatic with Ehlers Danlo… Read more
Read More

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