Overcoming Procrastination

Procrastination isn’t a character flaw—it’s a mismatch between task demands and available energy, clarity, or emotion. Adjust the task so starting feels easier.

Make it tiny. Shrink the first step until it takes two minutes: open the doc, write the title, list three bullets. Starting is the win.

Time-box a sprint. Set a 5–10 minute timer and work until it rings. You can stop when time is up—momentum often makes you continue.

Define the next action. Replace vague goals (“finish report”) with concrete steps (“outline three sections,” “pull metrics from last week”).

Reduce friction. Lay out tools in advance, mute notifications, and keep your to-do list short. Less switching = more doing.

Reward progress. Pair effort with something pleasant—tea, music, a short walk. Positive associations make the next session easier.