Predict how long it will take to do an activity and compare your prediction with how much time it actually does take. This helps you estimate more accurately how much time is needed for tasks.

No matter how small a time period, it has value.

Don’t schedule your time so tight that you can’t handle any surprises.

This doubles your accountability and increases the likelihood that you will follow through.

Remind yourself to read the pep talk script below when you are procrastinating. Pep Talk Script:

Get more information about the project. Eliminate any uncertainties.

Take a walk, stretch, make a quick phone call, or get a drink of water.

Remember to use rewards after you complete a task, not in the hope of future completion.

Changing the way you view a task may prevent procrastination.

Set time aside for 100% relaxation and recreation. This restores mental energies.

Use this graph to plot your levels of mental, physical, and social energy on a typical day. Use a different color line for each of the three types of energy. Fill in the key to indicate what color you used for each type of energy. Following is a sample graph:

Type of Energy & Color of Line

Mental - Black

Physical - Grey

Social - Green

Type of Energy & Color of Line

Mental -

Physical -

Social -

Schedule important activities to coincide with high energy levels.

1111 Broad-Locust Building, Philadelphia, Pennsylvania 19102. It’s the least you can do if you don’t want to stop procrastinating. If you write for information, be forewarned that it may take them awhile to send it to you!