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It’s human to procrastinate. Usually we’re avoiding a task that seems unpleasant or daunting. The idea of doing it brings up emotions that we’d prefer to bypass. Denial and escaping seems justifiable.

If you’re feeling increasingly worried, generally fearful and stressed out, or your behavior is causing others to feel anxious because you’re holding up progress, then it’s time to get moving!

There is Real Help for Procrastination

Anyone can crawl out of the procrastination quicksand and enjoy a sense of accomplishment. According to Attitude Reconstruction here’s how:

1. Name what you are avoiding and state your goal. Pinpointing the task and remembering your goal will help you stay focused and motivated.

2. Identify your emotions. Understand procrastination for what it truly is: an emotional reaction. Maybe you’re intimidated (fear). Or maybe you’re cranky about having to do it (anger). Or perhaps you feel sadness because you don’t believe you’re competent or experienced enough to do the task.

3. Let those emotions out. Emotions are merely energy in the body that needs to be released, like letting steam out of a pressure cooker. Expressing emotions physically releases that trapped energy, and you’ll instantly feel “unstuck.” If you feel sadness, have a good cry. If you feel angry, try stomping around the room and shaking your fists in the air for a few minutes. If you’re afraid, then shiver, quiver, shudder, and tremble up the spine, out your arms, legs, neck, and shoulders.

4. Counter defeating chatter with truths. It’s common to have self-sabotaging thoughts like, “I’ll never be able to do this,” or “I hate to do my taxes.” Create a positive statement that contradicts your old thinking that is simple and true. For example, “I can do this” or “I don’t want to get audited.Repeat them often.

5. Break the dreaded task into a series of small, doable steps. Decide when you’ll get started and figure out a reasonable step-by-step game plan, until each component is small and easy.

6. Anticipate obstacles and plan solutions. For every potential roadblock, have a tactic ready so you don’t get derailed. Find a support person for accountability and encouragement along the way.

7. Meet resistance head on. Combat excuses, bad moods, and feeling discouraged or overwhelmed by tenaciously reminding yourself of your goal. Deal with any emotions that surface, and practice your new thoughts. Remember you’ll feel better once the job is complete.

Overcoming, and Moving Forward

Accomplishing what you’re avoiding will simplify your life. You’ll feel more confident and empowered. You’ll feel more energetic. You’ll even sleep better at night! The changes are doable. It’s Attitude Reconstruction – the overview and guidance for a successful personal reinvention as you become who really want to be.


Jude Bijou, Author
Jude Bijou is a licensed marriage and family therapist, educator, author, and speaker.  Meet Jude

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Attitude Reconstruction
2012 Benjamin Franklin Award
Winner in Self-Help
2012 ForeWord Reviews
Winner in Psychology
2012 ForeWord Reviews
Winner in Self-Help
2012 International Book Award
Winner in Health: Psychology/Mental Health
2012 Nautilus Silver Award
Winner in Personal Growth/Self Help/Psychology
2012 LA Festival of Books
Winner in How To

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