Table 1.

Intervention content.

Module	Content	Exercises
1) Background knowledge	Information on procrastination behavior and the fact that it can be changed; what to expect from the intervention; creating interest and highlighting benefits.	Self-monitoring protocol; identification of personal ABC model; homework: daily self-monitoring
2) Time-management	Introduction to time management; advice on how to effectively set goals and priorities; importance of beginning right on time; creating a realistic timetable with breaks.	Self-monitoring; identification of personal goal with SMART; setting priorities; homework: establish a time schedule
3) Motivation	Effectively using rewards and rituals; learning how to use distractions and concentration in your favor.	Self-monitoring; establishing rituals; setting regular working timeframe; identifying and dealing with personal distractions; homework: check your workplace
4) Self-regulation	Introduction to self-regulation and self-control and how to train these abilities; practicing mindfulness and acceptance.	Self-monitoring; meditation exercise; homework: daily meditation practice
5) Booster session	Repetition of previous modules and “relapse prevention”.	Self-monitoring; repetition of important exercises (e.g. goal setting); contemplation of personal progress; relapse prevention