Ask the life coach - Safe your Life

Shape, May, 2002 by Kara Corridan

q: I always put things off, whether it's exercise or an assignment at work. How can I procrastinate less?

a: Here's a five-step plan, from Los Angeles-based life coach Beth Rothenberg:

1. Before you tackle the task, make an "honesty list" of your excuses for procrastinating (e.g., "I have plenty of time before it's due"; "I work better under pressure"). Promise yourself not to use any of them to avoid this task.

2. Take baby steps; getting even one portion of the project out of the way can be enough to push you over the edge to complete it.

3. Don't allow interruptions. This may mean taking the phone off the hook, not reading e-mail for an entire afternoon or saying no to any commitment that could prevent you from accomplishing your goal.

4. If it's a task you're truly not yet ready to take on -- beginning a healthful eating plan, say -- "calendar it" for a specific future date rather than just avoiding it.

5. If all else fails, delegate the task to someone who will complete it for you. At least that way it'll get done.