We rarely put off because the task doesn’t matter to us. Usually it stirs an unpleasant feeling: overwhelm, boredom, fear of failing. Procrastination is the attempt to escape that feeling briefly. That is exactly where you can begin, with clever small steps.
Why “pull yourself together” doesn’t help
Self-reproach deepens the bad feeling and with it the urge to dodge, a vicious circle. It gets easier to lower the hurdle until the start is almost effortless.
Three hurdle-lowerers
- Two-minute rule: just start for two minutes. Usually you carry on, and if not, you’ve begun.
- The next tiny step: “open the folder” instead of “the tax return”.
- Stay kind: don’t reproach yourself for putting off, it only holds you longer.
Break the task down
Big, vague tasks invite procrastination. Break them into concrete small steps. “Small and clear” gets you further than “big and someday”.
How to begin
Take the thing you’re putting off right now and do exactly two minutes, now. Template: Two-minute rule in the exercises.
General self-help impulses, no substitute for therapy or medical treatment. For lasting concentration or motivation problems, talk to your doctor. Helpline (Germany): 0800 111 0 111.