1. Choose a task you have been meaning to get done but never seem to get around to doing. You must be able to see and touch something that represents this task to you. It could be a note about making a phone call or a file folder containing everything you need to start writing a report, or a stack of material you have been meaning to file.
2. Pick up the object, the note, the stack, the paint can...whatever it is. Preferably pick it up 10 times a day; but at least once a day. Hold it and look at it.
3. Say aloud the following words. "I don't want to...(fill in the blank with words similar to these the following)...call this client (specify his/her name), fill out this form, write this check to (specify the name)." "Nobody can make me...(say again what you are not doing.)" "I will do...(say what it is once more) when I am damm good and ready to do it!"
4. Pay attention to your creative (or resistant) thoughts as you do this process. Laughing, giggling, or stomping your feet during the process is okay too.
5. Repeat this process daily for at least 5 days -- unless of course you complete the task before then.
6. If the job still isn't done by now, you certainly know why it isn't done and/or what resources you need to do it. Decide whether or not you will actually do the task.
7. Do it, ditch it, or delegate it appropriately.
This works because procrastination is often a sign of ambivalence. Part of you does want or needs to do the task, but another part of you, usually a silent part, does not want to do it.
Giving the resistant part of you a chance to speak, as well as acknowledging that you have the power to complete the task when you are ready resolves the impasse.