The More You Do – The Better You Feel

How To Learn to Overcome Procrastination and Live a Happier Life


The J.O.T. Method™ (“just one task” at a time technique)

combining techniques using, 178–82

counting technique using, 183–86

description of, 131–35, 218–19

“do”-ing experience and, 152

floating vs., 127

improvements on, 177–86

patience development and, 152

points to remember for using, 133

reasons for success using, 134–35, 151

requirements for, 130–31

rules for, 131

selecting the first task, and using, 136

self-esteem development using, 133

setbacks and, 168–72

student procrastinators and, 209

See also inadvertent errors using The J.O.T. Method™

judgments, making, 19–21

kitchen chores, 13–14

lack of satisfaction/satisfaction upon completion of task, 72, 220

larger projects

“beginning and end” of project thinking for working on, 194

compartmentalization strategies for working on, 186–90

laziness compared with procrastination, 15–17

learned response, procrastination as, 51

light housecleaning as starter-task, 106, 190–91, 222

logical way of responding to your tasks, 115

managers in the workplace, 200–202

mental and physical effects of floating away from reality, 99–100

mental depression. See depression

mental muscle weakness, 99–100

negative thinking about tasks and actions, 67–68, 219

Obsessive-Compulsive Disorder (OCD), 24–25


filing cabinet, 191–92

of little things, 147

ostrich, human. See characteristics of human ostrich; human ostrich

outcomes distortions characteristic, 66–67

outer procrastination feeds inner procrastinator characteristic, 74

outlook, distorted, 94–95

over-analysis leads to paralysis, 3, 91–92

overcoming procrastination. See advanced techniques for overcoming procrastination; avoidance; floating away from reality; Golden Rules of overcoming habitual procrastination; The J.O.T. Method™ (“just one task” at a time technique); setbacks, dealing with; significant other’s relationship with procrastinator; student procrastinators; techniques for overcoming procrastination; willingness to change development

panic attacks and anxiety, 3, 57–58, 103–5, 165–66

paralysis, and over-analysis, 3, 91–92

parents, of student procrastinators, 203, 207–11


developing, 125–26, 152

as enemy of procrastination, 61

impatience vs., 60–61, 71–72

“patience” as mantra, 192

payoffs of depression and procrastination, 83–84

perfectionism, 61–62, 123–25, 138

personal responsibility, 3

physical activities

advanced techniques for overcoming procrastination using, 190–91

light housecleaning as starter-task and, 106, 190–91, 222

willingness to change development and, 106

See also activity/activities

physical and mental effects of floating away from reality, 99–100

planning difficulties, 70

positive habits, the force of, 176

positive reinforcement, 195, 221

positive self-talk, 154–55, 163–65, 218

prioritizing tasks, 19–21, 57–58, 194


behaviors of, 1–2

etymology of procrastination, 33–34

solutions for, 2–3, 221–23

See also characteristics of human ostrich; conflicts in life; depression; habitual procrastination; human ostrich; student procrastinators

projects, larger

“beginning and end” of project thinking for working on, 194

compartmentalization strategies for working on, 186–90

promises you make to yourself, 109–10, 115

quantitative measurements for procrastination, 17–19

quick fixes, 2