If you’re procrastinating because you don’t think you will do well on a task, try these steps to address your needs.

Identify Your Negative Expectations

First, identify the thoughts behind your negative expectations.  Your thoughts might include:

• I’m going to get a bad grade on this test, so why study?

• I always do poorly on writing assignments.

• I will never understand algebra.

• My family will be disappointed in me because I will fail this test.

Argue with Your Negative Thoughts

Give your negative expectations a good argument by asking yourself some questions to overcome your negative expectations.

• What’s the evidence I will do poorly?

• Is it true that I always do poorly on this type of task?

• Am I jumping to conclusions about the outcome?

• What else could happen?

• What has happened when I have not expected to do well before?

• How likely is it that I will perform poorly?

• How bad could it be?

• What can I do to change the outcome?

Basically, you want to argue with your poor expectations to prove them wrong and get started on these difficult tasks.

Need Help Applying these Concepts?

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(C) 2014-2019, MONTE W. DAVENPORT, PH.D.