Procrastination is rarely laziness. In capable people it is more often a way of avoiding an uncomfortable feeling: the fear of getting it wrong, of being judged, of finding out the task is harder than expected, or the discomfort of not knowing where to start.
Putting it off brings relief in the moment, which is why the habit sticks. The cost arrives later, usually with interest.
01
What is behind the delay?
High scores on the first two suggest perfectionism or fear of judgement is involved. On the next two, the task needs breaking down. On the last few, the issue may be clarity, resources or priorities.
02
Make the first step small enough to take
| Step | What exactly (20 minutes or less) | When |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 | ||
| 4 | ||
| 5 |
Things that help:
- Aim for done, not perfect. Decide what “good enough” looks like before you start.
- Start for ten minutes only. Starting is usually the hardest part.
- Remove one distraction before you begin.
- Tell someone what you will have done by when.
- Notice and acknowledge each step you complete.