Stop Focusing on the Failure
Feeling ashamed, resentful, or guilty about procrastinating often creates a vicious circle: The worse you feel, the more you procrastinate, and the worse you feel about your procrastination. “A great deal of procrastination comes from trying to bully ourselves into doing something we feel we ‘should’ or ‘have to’ do,” says Karen R. Koenig, a licensed clinical social worker and psychotherapist.
Instead of focusing on the negative feelings attached to putting the task off, focus your mind on the wonderfully positive feeling you’ll have when you complete the task. As Koenig explains, “This psychological dynamic is called ‘leapfrogging,’ that is, skipping over the ‘bad’ feeling and immersing yourself in the ‘good’ feeling.”