Welcome to the TEMPO Toolkit
What is the TEMPO Toolkit?
TEMPO stands for Taming Emotions to Manage Procrastination Openheartedly. It is a science-backed, evidence-based self- help resource that shifts the narrative about procrastination from one of criticism and blame to one of compassion and support.
TEMPO was created by Dr Fuschia Sirois, a world-leading expert on the psychology of procrastination, and co-produced with insights from people with lived experience of procrastination and/or ADHD.
Dr Sirois’s theory and research has reframed our understanding of procrastination from being viewed as a character flaw or simply poor time management, to a problem driven primarily by difficulties in managing task-related emotions.
TEMPO takes this knowledge and distils it into an accessible, interactive pdf toolkit packed with strategies to help people who struggle with procrastination better understand and address this common and troubling problem.
Who is TEMPO for?
TEMPO was designed to help anyone who struggles with procrastination break free from the thoughts and emotions that drive this common self-regulation problem.
TEMPO can be used by people who struggle with procrastination in general, or with procrastination of specific tasks, such as with academic tasks, health-related tasks, or procrastination in the workplace.
In developing TEMPO, we included feedback from neurodivergent individuals (i.e., those with ADHD), making it suitable for both neurodivergent and neurotypical people. You can read more about how the TEMPO was developed here.
The TEMPO toolkit can also be used by counsellors, coaches, and clinicians to support those who struggle with procrastination.
‘’ I didn’t consider that it could be something I could overcome in my life, I’d just sort of accepted it. This has made me feel like it might be possible to change it.’’
Beta test participant
Get started with TEMPO
The TEMPO toolkit is currently free for anyone to use. Note that TEMPO is for non-commercial use only.
To access the TEMPO you will need to register first by going to the Register page. From there you will be redirected to a brief, optional survey that will help us understand people’s reasons for using TEMPO and their current understanding of procrastination. Afterwards you will reach the TEMPO download page.
