I will do it. I’ll get to it. Tomorrow. That perfect day, when everything happens yet it doesn’t if you stay stuck.

I have been driving myself to distraction. My lists are long and my motivation to complete the tasks almost zero. So I asked the great intelligence machine what they would recommend to overcome procrastination and this is what it suggests. Who knows, perhaps it has made a difference because this post is getting posted.

Here’s a practical 5-step plan to overcome procrastination:

Step 1: Name the Emotion (2 minutes)

Before you do anything else, pause and identify what you’re actually feeling about the task.

Ask yourself:

  • Am I anxious this won’t be good enough?
  • Am I overwhelmed because it feels too big?
  • Am I bored or resentful about doing this?
  • Am I confused about where to start?

Why it works: You can’t manage what you don’t acknowledge. Naming the emotion reduces its power over you.

Step 2: Make it Stupidly Small (5 minutes)

Break the task down until the first step feels almost laughably easy—something you can do in 2-5 minutes.

Examples:

  • Not “Write report” → “Open document and write one sentence”
  • Not “Clean house” → “Put 3 things away”
  • Not “Start project” → “Read the brief for 2 minutes”

Why it works: Small steps bypass the overwhelm. Starting is the hardest part—once you begin, momentum often carries you forward.

Step 3: Set a Tiny Timer (2-10 minutes)

Commit to working for just 2-10 minutes. Tell yourself you can stop after that if you want.

The rule: You MUST stop when the timer goes off (unless you genuinely want to continue).

Why it works:

  • Removes the “forever” feeling of tasks
  • Proves to your brain the task isn’t actually threatening
  • Usually, once you start, you’ll keep going
  • Even if you stop, you’ve made progress

Step 4: Separate Starting from Finishing (Ongoing mindset shift)

Give yourself permission to do a bad job. Your only goal is to START, not to finish or be perfect.

Mantras to use:

  • “I’m just going to start badly”
  • “Done is better than perfect”
  • “I can make it better later”
  • “This is just a draft”

Why it works: Perfectionism keeps you stuck. Progress beats perfection every time.

Step 5: Reward the Start, Not Just the Finish (Immediately after)

Celebrate beginning—not just completing—the task. This rewires your brain’s association with the task.

How:

  • Acknowledge: “I did the hard thing—I started”
  • Small treat: Coffee, 5-minute break, text a friend
  • Track it: Check off “started” on your list

Why it works: Your brain learns that starting = positive feelings, making it easier next time.

Bonus: The “Future You” Trick

When you’re about to procrastinate, ask: “What would make life easier for Future Me in 2 hours?”

Usually, starting now—even badly—is the kindest thing you can do for yourself.

Quick Reference Card:

  1. Name it – What am I actually feeling?
  2. Shrink it – What’s one tiny first step?
  3. Time it – Can I do just 2 minutes?
  4. Permission – Can I do this badly?
  5. Celebrate – I started! That’s worth acknowledging.

Remember: You’re not trying to feel motivated. You’re trying to start despite how you feel. Action creates motivation, not the other way around.

And in this action I do feel better. So let’s begin with the next item..to do.

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