Distress tolerance skills from Dialectical Behavior Therapy (DBT) help you survive procrastination crisis without making things worse.
TIPP Skills for Acute Procrastination
Temperature: Cold water on face activates the dive reflex, rapidly reducing procrastination intensity
Intense exercise: 20 minutes of vigorous exercise discharges procrastination physiological activation
Paced breathing: Slow the breath (especially exhale) to activate parasympathetic system
Progressive muscle relaxation: Systematic tension-release reduces procrastination physical symptoms
ACCEPTS Skills for Riding Out Procrastination
Activities that engage attention away from procrastination Contributing to others shifts focus from procrastination Comparisons that provide perspective on procrastination Emotions opposite to procrastination — deliberately generated Pushing away procrastination temporarily when you can't act on it now Thoughts that replace procrastination rumination Sensations that provide strong alternative input
When Distress Tolerance Is the Right Skill for Procrastination
Use distress tolerance when procrastination is intense but the situation can't change right now. The goal is surviving without making things worse — not solving procrastination.