In my Conquer Procrastination seminars, I ask participants to clarify their own personal, specific procrastination pitfalls by writing out a list of 101 things that they've been meaning to do but never get around to. They either carry the 101 list with them or post it where they can see it every day. Then, as the encounter my examples, they can refer to the list and apply the ideas to their specific procrastination problems. During the process of making the list (it usually take several days), I encourage them to walk around their workspace, then through their houses, looking slowly and carefully at each area. They scroll through their computers, go through closets, cabinets and other storage areas. On the list they put everything they can think of that needs to be … checked out, changed, returned, removed, repaired, waxed, cleaned, put away, altered, organized, replaced, converted, moved, taken out, tossed out, remodeled, reorganized, washed, deleted, painted, finished, decluttered and purchased.

The 101 list is not limited to a walk-through around the house and work area. In addition, people are encouraged to think through various aspects of their lives: physical, mental, and spiritual health; social and civic organizations; friends, family and pets. They can add anything and everything they think of that they've been meaning to do ''someday." Also, it's not a "once in a lifetime" exercise. The list constantly changes. Anytime you start feeling overwhelmed with things to do, you need to write that list. As long as everything is floating around in your head, you can't think straight, and soon guilt and anxiety muddle your thinking. Most people report that just the act of writing out the list results in their taking care of one or several of the items within a day or two. As you write your list, you may notice all kinds of excuses popping up. I can relate. We hear these excuses every day. "My life would be better if I did _____, but I'm too old, too young, too busy, too scared…" The list goes on forever.

Every time you voice excuses, you are trying to convince someone (most often yourself) that it's OK that you did or didn't do something. You may have noticed that excuses undermine other people's confidence in you, but are you aware that excuses harm your self-esteem? For every excuse you say out loud, you yourself hear it and, worse, believe it. Each new excuse you believe and accept becomes another self-limit that inhibits you. When you start stacking up limits or accepting excuses, you're putting obstacles in the way of becoming a more fully functioning person.

Excerpted from Chapter Two of 'The Procrastinator's Handbook' (Walk & Company) by Rita Emmett.