Procrastination as an Addiction Some of us like to think of our procrastination as an addiction. I find this to be a useful analogy since it feels this way to me. It fits the description of an addiction in that it is compulsive and something I can't stop which is hurting me. The difficulty with seing procrastination as an addiction is that you are addicted to avoiding something (things that you "should" be doing) as opposed to being addicted to something.  Often we avoid an activity for so long that we begin to deeply dread it, even if the task is something simple that would only take 15 minutes to complete.  One way I have developed to deal with procrastiantion is based on the OA (Overeaters Anonymous) model. I like the OA model because one might have a problem with food, one still needs to eat. One cannot give up food like alcoholics can give up alcohol or smokers can give up smoking (by the way I am an ex-smoker so I have been through beating one addiction (one day at a time)).  The way you can relate this to procrastination is that you need to do something with your time.  But how do we decide when to work on our tasks and when not to? It may help to think of ourselves as being addicted to Time Wasting Activities (let's call them TWAs). My chief TWA was video games. I was playing computer and video games to the detriment of my job, my relationship with my partner as well as my mental well being.  So I gave them up about five months ago. Now I realize that my secondary TWAs are internet surfing and TV so I am trying to cut down on them as well. Then that leaves you with the dilemma of what to do with your time. You can't do the Time Wasting Activity and you don't want to do the Dreaded Activities. See if there is a Neutral Activity which you can engage in which is not self destructive. Start by making a list of Neutral Activities which are neither dreaded nor time wasters. Examples would be taking a walk, calling someone supportive, meditating (don't fall asleep!), or posting to the Procrastination Forum.  In the latter case, I would recommend setting an egg timer or alarm so that you limit your internet time to a certain block, so as not to get "sucked in". Another strategy is to try and "defuse" the Dreaded Activity. Many times once we finally start a task (because of a crisis deadline) we realize it's really not as bad as we thought. Start by trying to figure out exactly why the Dreaded Activity is so dreaded. First make a list of all of the reasons the activity is dreaded (if you write it down that is probably better but if you are like me you'll make it a mental list and that's close enough. Settle for imperfection). What about doing this activity will be so awful? Is it hard, unpleasant, what are the details? Then make a list of what will happen if we don't do this activity. Think of all of the negative consequences. List what is the WORST that can happen? Part you says: You MUST do this task!! Or else what? I will drop dead? Lightning will strike me? No. There is a choice. It is YOUR CHOICE whether you do this task or not. If you decide not to, fine! You will lose your job / money / time / friends / health. But it's your choice. You are a grown-up. You can face the music. Nobody is forcing you (if only someone was). Finally, make a list of all of the reasons you might actually want to do this activity. Yes, there are some. Now, you can look at the Dreaded Activity with some equanimity. Go through each of the dreaded reasons and see if you can't overcome them one by one.