Action
Do a relaxation exercise
Breathing, progressive muscle relaxation or similar.
Studies (4)
Paper
A stress and healthy-habits course didn't make meal and sleep times more regularTestedNo differenceAn eight-week group course on stress and healthy habits didn't make meal and sleep times more regular than waiting.
Small randomised trial of 38 office workers in Greece · vs people on a waiting list who heard one talk · they rated themselves · ⚠ many people dropped out; numbers unreliable
Paper
Two kinds of mind training did not cut putting things off more than noneTestedNo differenceTwelve sessions on changing upsetting pictures in the mind while relaxed did not cut putting things off more than none.
Small randomised trial of 45 final-year schoolgirls in Iran who put things off · vs students who got no training · they rated themselves · ⚠ summary claims more than the results show
Paper
Group training in focus and study skills helped nursing students put things off lessTestedHelpedStudents who learned focus, study and memory skills in a group put off schoolwork less than the waiting group.
Small randomised trial of 30 female nursing students in Iran · vs students still waiting for the training · they rated themselves · ⚠ numbers unreliable; results look too good to be true
Paper
Two weeks of daily practice with bad feelings helped adults put things off lessTestedHelpedTwo weeks of daily 10-minute practice in facing bad feelings about tasks helped people put things off less than waiting.
Small randomised trial of 83 working adults in Germany · vs people still waiting for the training · they rated themselves · ⚠ only counted people who finished; numbers unreliable
Often used with it
Action5
Challenge unhelpful thoughtsCognitive restructuring of beliefs such as perfectionism or catastrophising.
Action5
Learn better study strategiesLearn techniques for rehearsing, organising and checking your understanding of study material.
