Procrastination can keep you from fulfilling your dreams and goals. It can also make you feel stressed, frustrated, anxious, ashamed, and guilty. But it doesn't have to be like that. This book explains why people procrastinate and provides science-based, practical strategies to help you stop delaying, complete your tasks, and fulfill your potential. At the heart of procrastination are your emotions and ability to regulate your mood. In this book, you will learn how to manage the negative emotions that can drive you to procrastinate. You will also learn how to treat procrastination with compassion, rather than harsh judgments. Handy worksheets in each chapter help you recognize why a task might be triggering negative feelings. They also help you work through strategies to be more self-compassionate and build meaning into the everyday tasks that help you reach your goals. As you read the book and complete the exercises, you will gain new insights and tools to better understand and reduce procrastination in a sustainable way. Book jacket.