Breaking procrastination
Self-Help · Beginner
Back to Explore Habits
Reduce the friction of starting the tasks you avoid, and tackle the emotion that makes you put things off.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Just two minutes
Commit to doing only the first two minutes of the task you're avoiding.
Starting is the highest barrier; once you're moving, continuing costs far less.
2 minBreak it down until it isn't scary
Split the task into a first step so small it seems ridiculous not to do it.
'Write the report' is overwhelming; 'write the title and three bullet points' isn't.
2 minName what you're avoiding
Ask yourself which emotion you're avoiding: fear of failing, boredom, overwhelm.
Naming the underlying emotion drains its power and hands the choice back to you.
1 min