Overcoming Procrastination

Identify one target task

Pick a single, specific task you've been avoiding.

Write down why you’re avoiding it

List fears, boredom, unclear steps, or competing priorities.

Set a clear outcome and time-box

Specify what 'done' looks like and pick a fixed duration.

Break task into 10–15 minute subtasks

Decompose the task into short, actionable steps to lower the barrier to start.

Write the first subtask

Make the very first step obvious and small (e.g., open the file).

Estimate time for each subtask

Assign 5–15 minutes per step so you can time-box work sessions.

Apply the two-minute rule: do quick tasks now

If a subtask takes ≤2 minutes, complete it immediately to build momentum.

Start a focused timer (25/5 Pomodoro or 15/5)

Choose an interval that fits your attention span and commit to it.

Turn off notifications and close unrelated tabs

Remove common distractions before you begin the timed session.

Create a commitment device

Make a public pledge, set a calendar booking, or use a paid blocker to lock you in.

Pair work with a small reward (temptation bundling)

Allow a desired treat only while you work—e.g., special music or a snack.

Write an if-then plan to handle urges

Create specific responses: 'If I feel like quitting, then I will continue for 5 more minutes.'

Start with the smallest subtask

Begin with the easiest step to reduce resistance and build confidence.

Track progress and celebrate small wins

Check off completed subtasks and take a short, rewarding break.

Review and adjust after the session

Spend 2–3 minutes noting what worked and tweak timers or environment.