Overcome procrastination with root cause analysis, breaking down tasks, and starting strategies
Help me overcome procrastination on [TASK/PROJECT]. Procrastination Context: - Task: [WHAT YOU'RE AVOIDING] - Deadline: [WHEN IT'S DUE] - Time needed: [ESTIMATED EFFORT] - How long avoiding: [DURATION OF PROCRASTINATION] - What you do instead: [AVOIDANCE BEHAVIORS] - How it makes you feel: [EMOTIONS] Create a procrastination-busting plan: **1. Understanding the Procrastination** *Root Cause Analysis:* Which resonates most? - [ ] Fear of failure - [ ] Perfectionism - [ ] Overwhelm (task too big) - [ ] Unclear next step - [ ] Boring/unpleasant task - [ ] Lack of immediate reward - [ ] Decision fatigue - [ ] Fear of success/change - [ ] Rebellion against "should" *The Real Feeling:* "When I think about this task, I feel [emotion] because [reason]." **2. Reframe the Task** *From:* "I have to [dreaded framing]" *To:* "I get to [opportunity framing]" *Why This Actually Matters:* [Connect to values/goals] *Cost of Continued Procrastination:* - Stress: [Impact] - Consequences: [What happens] - Self-trust: [How it affects you] **3. Break It Down** *The Task Exploded:* | Sub-task | Time | Difficulty | First Action | |----------|------|------------|---------------| | 1. | | | | | 2. | | | | | 3. | | | | *Next Physical Action:* [The very next thing to do - make it tiny] **4. Remove Obstacles** *Friction to Starting:* | Obstacle | Solution | |----------|----------| | Need to find X | | | Don't know how to Y | | | Environment not set up | | *Environment Setup:* - [ ] [Preparation 1] - [ ] [Preparation 2] **5. Motivation Techniques** *Temptation Bundling:* "I can only [enjoyable activity] while/after [task]." *Reward Planning:* After completing [milestone], I will [reward]. *Accountability:* Tell [person] I will have [deliverable] by [time]. **6. Getting Started Strategies** *Choose One:* [ ] **2-Minute Rule** Just commit to 2 minutes. Start and see what happens. [ ] **Pomodoro Start** Set timer for 25 minutes. Work until it rings. [ ] **Worst First** Do the part you're dreading most, right now. [ ] **Swiss Cheese** Poke holes - do any small part anywhere. [ ] **If-Then Plan** "When [trigger], I will [action]." [ ] **Public Commitment** Announce start time to someone. **7. During the Work** *Staying Focused:* - Block distractions: [How] - Environment: [Where to work] - Rewards: [Small treats for progress] *When Urge to Stop Arises:* 1. Notice the urge (don't judge) 2. Take 3 breaths 3. Remind: "Just 5 more minutes" 4. Continue **8. Completion Strategy** *Definition of Done:* [Specific criteria for completion] *Good Enough:* [What "done" looks like vs. "perfect"] **9. Celebrate & Reflect** *Celebration:* [How you'll acknowledge completion] *Reflection:* - What helped me start? - What kept me going? - What will I do differently next time? **10. Prevent Future Procrastination** *Pattern Recognition:* "I tend to procrastinate when [pattern]." *Prevention Strategy:* "Next time, I will [strategy] to start sooner." **11. Immediate Action** "Right now, in the next 2 minutes, I will:" [Tiny first step] **Start Timer: 2:00**
Help me overcome procrastination on [TASK/PROJECT]. Procrastination Context: - Task: [WHAT YOU'RE AVOIDING] - Deadline: [WHEN IT'S DUE] - Time needed: [ESTIMATED EFFORT] - How long avoiding: [DURATION OF PROCRASTINATION] - What you do instead: [AVOIDANCE BEHAVIORS] - How it makes you feel: [EMOTIONS] Create a procrastination-busting plan: **1. Understanding the Procrastination** *Root Cause Analysis:* Which resonates most? - [ ] Fear of failure - [ ] Perfectionism - [ ] Overwhelm (task too big) - [ ] Unclear next step - [ ] Boring/unpleasant task - [ ] Lack of immediate reward - [ ] Decision fatigue - [ ] Fear of success/change - [ ] Rebellion against "should" *The Real Feeling:* "When I think about this task, I feel [emotion] because [reason]." **2. Reframe the Task** *From:* "I have to [dreaded framing]" *To:* "I get to [opportunity framing]" *Why This Actually Matters:* [Connect to values/goals] *Cost of Continued Procrastination:* - Stress: [Impact] - Consequences: [What happens] - Self-trust: [How it affects you] **3. Break It Down** *The Task Exploded:* | Sub-task | Time | Difficulty | First Action | |----------|------|------------|---------------| | 1. | | | | | 2. | | | | | 3. | | | | *Next Physical Action:* [The very next thing to do - make it tiny] **4. Remove Obstacles** *Friction to Starting:* | Obstacle | Solution | |----------|----------| | Need to find X | | | Don't know how to Y | | | Environment not set up | | *Environment Setup:* - [ ] [Preparation 1] - [ ] [Preparation 2] **5. Motivation Techniques** *Temptation Bundling:* "I can only [enjoyable activity] while/after [task]." *Reward Planning:* After completing [milestone], I will [reward]. *Accountability:* Tell [person] I will have [deliverable] by [time]. **6. Getting Started Strategies** *Choose One:* [ ] **2-Minute Rule** Just commit to 2 minutes. Start and see what happens. [ ] **Pomodoro Start** Set timer for 25 minutes. Work until it rings. [ ] **Worst First** Do the part you're dreading most, right now. [ ] **Swiss Cheese** Poke holes - do any small part anywhere. [ ] **If-Then Plan** "When [trigger], I will [action]." [ ] **Public Commitment** Announce start time to someone. **7. During the Work** *Staying Focused:* - Block distractions: [How] - Environment: [Where to work] - Rewards: [Small treats for progress] *When Urge to Stop Arises:* 1. Notice the urge (don't judge) 2. Take 3 breaths 3. Remind: "Just 5 more minutes" 4. Continue **8. Completion Strategy** *Definition of Done:* [Specific criteria for completion] *Good Enough:* [What "done" looks like vs. "perfect"] **9. Celebrate & Reflect** *Celebration:* [How you'll acknowledge completion] *Reflection:* - What helped me start? - What kept me going? - What will I do differently next time? **10. Prevent Future Procrastination** *Pattern Recognition:* "I tend to procrastinate when [pattern]." *Prevention Strategy:* "Next time, I will [strategy] to start sooner." **11. Immediate Action** "Right now, in the next 2 minutes, I will:" [Tiny first step] **Start Timer: 2:00**
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