The document provides strategies to defeat procrastination organized into four categories: increase expectancy, increase value, decrease impulsiveness, and decrease delay. Some key strategies include having a growth mindset, visualizing success, tracking progress, celebrating wins, setting goals, and reducing distractions. Accompanying each strategy is a motivational quote to further increase motivation and value of completing tasks.

1. Strategies to Defeat Procrastination
From Alex Vermeer
dailyplanit.com/alex-vermeer-on-how-to-get-
motivated/
A motivational quote for each strategy!

2. ● Increase expectancy
● Increase value
● Decrease impulsiveness
● Decrease delay

3. Growth Mindset
“no matter what your ability is, effort is what
ignites that ability and turns it into
accomplishment.”
-Carol Dweck
+expectancy

4. Visualize
“People that are successful are able to see what
success is. They are able to define it in their
mind's eye.” -Dr. Phil
+expectancy

5. Track It
“The reason why people give up so fast is
because they tend to look at how far they still
have to go, instead of how far they have gotten.”
+expectancy

6. Have a Plan B
“If 'Plan A' didn't work, the alphabet has 25 more
letters! Stay cool.”
+expectancy

7. Celebrate Progress
"Even the smallest actions are steps in the right
direction."
+expectancy

8. Get Inspired
“Inspiration is everywhere, and often in
unexpected places: you just have to keep your
eyes open.”
+expectancy

9. Take Action
“The best way to get things done is to simply
begin.”
+expectancy

10. Connect with Passion
“Follow your passion. It will lead you to your
purpose.” -Oprah Winfrey
+value

11. Add sweet to the bitter
“There is no sweeter reward than crossing off an
unpleasant task. If you do the worst first, reward
yourself with the best next.”
-dailyplanit.com
+value

12. Add Accountability
"Accountability breeds response-ability." -
Stephen Covey
+value

13. Productive Procrastination
“There are no limits to what you can accomplish
when you are supposed to be doing something
else.”
Tip: at least work on something else that needs
to be done.
+value

14. Find Meaning
“When you feel like quitting, think about why you
started.”
+value

15. Create Competition
"The greater danger for most of us lies not in
setting our aim too high and falling short; but in
setting our aim too low, and achieving our mark."
- Michelangelo
+value

16. Take a break
“If you neglect to recharge a battery, it dies. And
if you run full speed ahead without stopping for
water, you lose momentum to finish the race.”
-Oprah Winfrey
+value

17. Find Flow
“Look for the perfect balance of challenge and
skill where time stands still.” -dailyplanit.com
+value

18. Use negative pairing
“Opportunity may knock only once, but
temptation leans on the doorbell.”
Tip: imagine something negative connected with
whatever is tempting you.
-impulsiveness

19. Make Progress Visual
“Don't break the chain.” - Jerry Seinfeld
-impulsiveness

20. Clear Thoughts
“Keep your head clear. It doesn't matter how
bright the path is if your head is always cloudy.”
Tip: write down distracting thoughts
-impulsiveness

21. Use goal reminders
“The difference between where you are and
where you will be in a week is what you do for
the next seven days.”
-impulsivenss

22. Create a Habit
"We first make our habits, and then our habits
make us." - John Dryden
-impulsiveness

23. Reduce distractions
"Life is too full of distractions nowadays. When I
was a kid we had a little Emerson radio and that
was it. We were more dedicated. We didn't have
a choice." - Stan Getz
Tip: if you can't eliminate a distraction, at least
make it harder to get to.
-impulsiveness

24. Make failure painful
“After awhile you realize that putting your
actions where your mouth is makes you less
likely to have to put your money where your
mouth is.” -Criss Jami
Tip: put some money on the line and pay if you
fail.
-impulsiveness

25. Run a “dash”
“Make the most of the dash.”
Tip: commit to just 5 minutes on a task and you
just might keep going.
-impulsiveness

26. Set a Goal
“Always bear in mind that your own resolution to
succeed is more important than any other." -
Abraham Lincoln
Tip: make goals SMART
-impulsiveness

27. Set a deadline
“Crystallize your goals. Make a plan for
achieving them and set yourself a deadline.
Then, with supreme confidence, determination
and disregard for obstacles and other people's
criticisms, carry out your plan.” - Paul J. Meyer
-delay