About six weeks ago I began working with a client on developing a new, achievement-focused résumé. After consulting with her by phone for well over an hour, it became apparent that this individual needed more time to gather her thoughts and review her experience so she could identify her challenges and achievements. With that in mind, we scheduled a follow-up session and I emailed her a basic questionnaire to help trigger some thoughts.

That was six weeks ago. Since then, she has cancelled and rescheduled our appointment four times; each time admitting to her propensity for procrastination. In a last desperate attempt to move things forward, she sent me an email this week with a written commitment to complete the questionnaire by the close of business next Monday. She went on to say that if she missed that goal, I had permission to label our project as "complete" and she would forfeit the money she spent for a new and improved résumé.

It sounded like a good plan, but I knew that she had forgotten to include some vital steps and without them, she was bound to fail.

Early in my career I had the opportunity to teach a student success class at a local community college (Becoming a Master Student.) I loved the course curriculum because it provided numerous tools and logical advice to help students succeed in attaining their goal to stay in school and earn a degree. A lot of what I taught is very applicable to job seekers and how well they succeed in attaining their goal of securing a job.

One tool that I really loved was referred to as the 7-Step Anti-Procrastination Plan. Often, when faced with having to complete some challenging (or uncomfortable task) – such as writing ones résumé or making a networking contact - terminal procrastination sets in. This is what happened to my client (and, from what she has been telling me, has happened repeatedly for several years, which is why she remains employed in a job she hates.) I replied to her written goal statement by taking her through the various steps – one step at a time.

If you find yourself procrastinating (on writing your résumé, calling an employer, etc.) try following this seven-step strategy. Each step is labeled with a day of the week to help you remember the sequence.

M (Monday) – Make it Meaningful

Why is the task important? If you have been putting off something, take a minute to list all the benefits of completing the task. Look at the task in the perspective of your goal to get a job. Be specific about the payoff and rewards. Maybe this is enough to make you complete the task. If not ...

T (Tuesday) – Take it Apart

Break the task into small manageable pieces. Then be determined to complete just one of those pieces. Make each piece something you can complete in 15 minutes or less. Make the results measurable so you can see your progress. For example: if you can't seem to get around to writing your resume, agree to just type in your name, contact information and the resume headings. Sometimes this is all you need to get started, and then once you are into the task, you stay the course. If this does not work ...

W (Wednesday) – Write it Down

Write an intention statement and make it specific: "I intend to write a cover letter to the HR Manager at JOB Corporation by 3:00 pm today." Make several copies of the statement and post them all over your house, car and/or office. Then JUST DO IT! If this doesn't motivate you to complete the task, ...

T (Thursday) – Tell Everyone

Announce your intention publicly. Tell a friend. Tell your spouse, parents, children, career counselor, job club members. Telling the world your intention is an excellent technique to ensure its completion. Make the world your support group. You will either complete the task or face the embarrassment of having to explain why you didn't. If this doesn't work (and you find yourself avoiding these people), then ...

F (Friday) – Find a Reward

Remember when you were a kid and your mom said, "If you clean up your room, you can go outside and play"? Speak to the child inside you who is controlling the procrastination. A reward must be something that you would genuinely withhold from yourself if you do not earn it. Don’t' pick a movie as a reward if you plan to go anyway! " I will treat myself to a hot fudge sundae at my favorite ice cream parlor after I complete the cover letter to JOB Corporation". When you genuinely earn, the reward it feels good! If this does not work and you eat the hot fudge sundae anyway without having written the letter, then ...

S (Saturday) – Settle it Now

Do it now. The minute you notice yourself procrastinating again, plunge into the task. Imagine yourself at a mountain lake, poised to dive. It is often less painful to leap than to inch in slowly. Get it done so you can finally cross it off your To-Do List and feel good about yourself! Still Procrastinating?

S (Sunday) – Say no

Stop! You made the task meaningful. You tried taking it apart. You wrote an intention statement and then ignored it. You told everyone and withstood the embarrassment of not being true to your word. You found a reward and then rewarded yourself for nothing. You tried to settle it now and the cycle started again.

Face the truth...realize you don't ever intend on doing the task, so quit telling yourself you will. It has consumed enough of your life and your energy. Tell the truth and drop it. This way you are no longer procrastinating and you do not have to carry around the baggage of an unfinished task.

At last...freedom!