Recent brainstorming sessions at SIAI (with participants including Anna, Carl, Jasen, Divia, Will, Amy Willey, and Andrew Critch) have started to produce lists of rationality skills that we could potentially try to teach (at Rationality Boot Camp, at Less Wrong meetups, or similar venues). We've also been trying to break those skills down to the 5-second level (step 2) and come up with ideas for exercises that might teach them (step 3) although we haven't actually composed those exercises yet (step 4, where the actual work takes place).
The bulk of this post will mainly go into the comments, which I'll try to keep to the following format: A top-level comment is a major or minor skill to teach; upvote this comment if you think this skill should get priority in teaching. Sub-level comments describe 5-second subskills that go into this skill, and then third-level comments are ideas for exercises which could potentially train that 5-second skill. If anyone actually went to the work of composing a specific exercise people could run through, that would go to the fourth-level of commenting, I guess. For some major practicable arts with a known standard learning format like "Improv" or "Acting", I'll put the exercise at the top and guesses at which skills it might teach below. (And any plain old replies can go at any level.)
I probably won't be able to get to all of what we brainstormed today, so here's a PNG of the Freemind map that I generated during our session.
Keep in mind that the current psychology literature indicates that cathartic release is actually undesirable-- while catharsis might improve affect in the short term, this is largely because it represents giving in to one's anger, and in the long run it actually makes you more likely to experience anger in the future.
I therefore advise that, in the event that one needs to make a particularly important decision and is currently angry, cathartic screaming may be effective, but its use should be restricted only for cases where it is strictly necessary.
(and this is coming from the ex-leader of a cathartic screaming club :P)
Or, more generally, what you do reinforces your mental state at the time. Acting in anger (even just a cathartic release) reinforces your tendency toward (the likelihood of future) anger; the same with acting from fear and most other emotions. Also, whatever the cause of your procrastination, acting on it, letting yourself get away with procrastinating, increases your problems with it in the future. As a poster I made for my study wall many years ago said: "Commit through Action: Do It".