Of course, there are also strategies with which this phenomenon can be countered and regulated. One possibility is the so-called BAR programme. The abbreviation BAR stands for awareness, action and reflection.
Awareness includes awareness about the reasons for procrastination, about conflicts and about self-evaluations. Here it is essential to identify fear, anger or perfectionism. The visualization of irrational attitudes, such as that failure would be a catastrophe, is also important. We do something when it is predominantly associated with positive feelings. In this case it is important to be able to regulate negative feelings (self-soothing) and to restore positive feelings as well as to pursue self-congruent goals (self-determination). But awareness also means making one’s own decisions: I choose! instead of I have to!
From the point of view of actions, activities that contribute to increasing self-confidence are counted above all. When carrying out actions, realistic planning, realistic objectives and realistic time management are relevant. If you are planning your day or, even better, your week, it is important to strike a balance between (compulsory) tasks and leisure activities. In order to increase self-efficacy, you need a sense of achievement. And these can even be planned: Simple possibilities are, for example, doubling the time budget, planning the achievement of goals in small steps and individual stages as well as defining rewards and deliberately refraining from sanctions. A possibility for sensible and conscious structuring is offered by the weekly plan based on the Swedish model, through which you plan and reflect on your daily routine. Further information on this can be found in a separate section, in which the work is described in detail using the weekly plan.
Reflection means, above all, thinking about the process. The process of reflection is facilitated by the balancing of progress through records, the keeping of a change logbook or the use of scales or visualisations. It is important to find satisfactory solutions and to use rewards in a self-reinforcing way after the balancing process. It is not a question of unwinding a 'mammoth programme', but rather of finding win/win solutions by reconciling structured work and meaningful 'procrastination'. At this point it should be pointed out what a positive effect implicit learning also has, i.e. the conscious abandonment of a learning object after it has been intensively dealt with.