Notes

The account of procrastination as short-term mood repair in chapter 2 comes from Fuschia Sirois and Timothy Pychyl, "Procrastination and the priority of short-term mood regulation: consequences for future self", Social and Personality Psychology Compass, 2013, volume 7, pages 115 to 127.

The finding in chapter 5 that people who procrastinate more tend to be harsher with themselves and more stressed is from Fuschia Sirois, "Procrastination and stress: exploring the role of self-compassion", Self and Identity, 2014, volume 13, pages 128 to 145. It reports four samples, three of undergraduates and one of adults from the community. The study is correlational, so it shows a link and not a cause.

The "when X, I will Y" plans in chapter 9 are known in the research as implementation intentions. The review I relied on is Peter Gollwitzer and Paschal Sheeran, "Implementation intentions and goal achievement: a meta-analysis of effects and processes", Advances in Experimental Social Psychology, 2006, volume 38, pages 69 to 119.

Everything else in this book is my own reasoning and interpretation, and you should test it against your own experience, as the exercises ask you to.

This book is general information and is no substitute for medical or psychological care.