05-20-2007

Join Date: Jan 2006

Charlie Posts: 694
SMART Facilitator
DISARMing the Procrastination Weasel

Here's an adaptation of DISARM I am working to develop for my own use.

I found DISARM very helpful when I started here, and I am working to adapt DISARM
for use against procrastination. DISARM helped me to identify my addictive thoughts,
and I am hoping this exercise will help me to do the same with thoughts that lead to
procrastination, and wage an all-out Anti-Weasel War. Yes, Chindi... I stole your 'war'
analogy... I liked it!

I hope you enjoy it. Any and all thoughts and suggestions are certainly welcome.

Charlie
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There's a voice... much like the Addictive Voice... trying to get you to procrastinate... this
voice is the "Procrastination Weasel". The Weasel represents your old collection of
procrastination thoughts, or your PV (Procrastination Voice).

If you've been around SMART for a while, you've probably heard of the 'Alcohol
Salesman' or 'Enemy' we talk about when using DISARM. The Procrastination Weasel is
a close friend and ally of the Alcohol Salesman.

Instead of trying to sell you alcohol, the Procrastination Weasel wants to stop you from
taking actions in your interest... and he isn't satisfied until he's robbed you of your money,
health, and opportunities, made your house a mess, and has sunk you into depression. The
Weasle's mission is to take your self-efficacy, your self-acceptance, and waste your
valuable time.

Weasel Tactics

The Weasel is well-trained in how to affect you and is brutal in his tactics. He knows
when to pop up and strike! Here's a list of his tactics:

Diversionary Actions

This is where the weasel pops up when you are set to take positive action and he creates
an unwanted diversion. The result is playing video games, watching TV, daydreaming or
another 'safe' activity. "Let's do something else instead!" the Weasel will tell you, and
instead of going to the gym and working out you comply and stare at the TV with a bag
of Cheetos.
The Weasel can convince you some of these diversions are somehow more important
because they are happening Now. "Untold Secrets of the Ancient Pyramids" is only on
TV NOW... and this paperwork will be here all week!"

Anti Self-Efficacy

The weasel tells us lies about our capabilities to get his own way... "Forget it buddy!" the
Weasel will say "You can't do this!" This Weasel attack is aimed at your self-acceptance
as well. The weasel rates you and tells you that you're just not capable of carrying out the
task.

Awfulizing

The Weasel is a drama queen! With hand to forehead, the Weasel will tell you how awful
your task is going to be. By the time the Weasel is done, a task as simple as washing the
dishes becomes the Bataan Death March. The weasel's tactics here include 'warning' you
that you will be bored, threatened, and inconvenienced.

Anti-Assertiveness

Another way the Weasel can awfulize a situation includes playing up the discomfort of
telling someone else "no" to get a task accomplished. The Weasel will try to convince
you that pleasing others is more important than your task.

Shouldn't Have To

The Weasel is great at telling you when you shouldn't have to do things. "You don't
deserve this!" the weasel will say, laying out an entitlement that allows you to avoid the
task... even though it's in your best self-interest!

Another version of this tactic is "The Excuse" where the Weasel coaches you into an alibi
that seemingly absolves you of your responsibiltiy and creates a false entitlement to
justify the avoidance.

Later Is Better

Here's where the Weasel convinces us that there's no lack of pressure, therefore our
interest is served in waiting.. and waiting.. and waiting again. "Relax! Conditions will be
better later! There's no reason to rush into this!" Here tasks are put off for another day...
over and over.

Weasel Blitzkrieg

The blitzkrieg tactic will try to convince you "It's just too much!" The Weasel will pile
one thing upon another until the tasks, including the old ones, appear insurmountable.
"It's hopeless!" the Weasel whispers in your ear "so why bother?"

Anti-Weasel Warfare

The following anti-Weasel tactics are aimed at reducing the effect this procrastinating
pest has on your daily life.

Enemy Identification

Figure out how the weasel has been affecting you today. Write down the ways you been
procrastinating and understand his game.

Battle Plan, Tactics, and Logistics

Create a reasonable mission statement and get your weapons ready for dealing with the
Weasel. He's a tough adversary, but he can be defeated! Here's some anti-weasel tactics:

1. Create Clear Goals

The Weasel loves when our goals are not defined as it gives him the opportunity to flank
us by telling us we aren't achieving enough. Making clear goals allows us to accurately
plot and measure our progress.

2. Planning

Don't just have goals, work backwards from the goal you'd like to achieve and lay out a
plan! If you'd like to achieve catching up on your paperwork at home, schedule time
when you can start this task.

3. Anti-Weasel Chunking

Don't give the Weasel the opportunity to do the blitzkrieg on you! Break tasks into
smaller bits and pieces to prevent getting overwhelmed. Don't insist that the entire task
has to be done at once! Instead of "cleaning the house" as a task, start with one room, or
simply schedule small amounts of time for these tasks.

4. Scheduling

Create a schedule whereby you can deal with re-curring tasks in an efficient manner. For
instance, schedule time to do paperwork when you are least likely to be interrupted.

5. Use an Action List

The Weasel doesn't want you to feel a sense of accomplishment! Create an action list that
not only points to the tasks at hand, but allows you to record your successes!
6. Create Your Own Motivation

"Action Creates Motivation" is an anti-Weasel tool! Use the 15-minute tactic on the
Weasel to get going... just get up and work on a task for 15 minutes... the activity will
create your motivation. Break it into an even smaller time, say 5 minutes, if an all-out
Weasel attack is occurring.

7. Pick a D-Day

Set a date and plan to declare war! Get all your goals, plans, and anti-weasel training in
place... and decide when you are going to deploy!

8. Deal Effectively with Setbacks

The Weasel is a skilled enemy! Don't believe you've lost the war if he wins a battle or
two. Watch out that you don't start believing his propaganda! Make adjustments to your
plans and re-deploy.

9. Catch-Up and Keep-Up

Dedicate your resources to both catch-up and keep-up tasks. Try to deal with items as
they come up rather than to have them end up in your catch-up pile.

10. Use Your SMART Weapons!

When the Weasel attacks your self-acceptance, your self-efficacy, or your motivation, use
your SMART tools against him! ABC it, study USA, or lay out a CBA to help your
resolve. Go to a SMART meeting and discuss it. Do whatever it takes to get your plans
back in motion!

11. Practice, Patience, Persistence

Understand that defeating the Procrastination Weasel is a matter of practicing anti-

Weasel techniques. The more you practice, the easier it becomes! Destroy the Weasel's
morale by being persistant in your fight... but be patient with yourself as you hone your
battle skills.

12. Bayonet the Weasel

HALT! Who goes there (in my thoughts)? OH! It's YOU, Weasel! Take THIS!
__________________
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Last edited by Charlie : 05-21-2007 at 03:09 AM. Reason: Fallible Human at Work