Trapped Awake: Procrastination Paralysis, Part 3

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Week

Theme

Goal

Action Steps

1

Task Initiation

Build momentum by starting small tasks and overcoming initial resistance.

1. Write a quick to-do list of tasks/goals and pick the smallest first step of the top item to start immediately .  

2. Plan to work on a task for just 5 minutes (set a timer if needed). Often committing to only 5 minutes is enough to overcome the initial hurdle.

After completing the initial 5-minutes, decide whether to continue for another short interval. Often once you’ve started, you can extend the session by another 5 minutes or so . This incremental approach leverages momentum to keep you going.

3. Remember-then-Do: If you suddenly recall an overdue task, act on it right away for at least a minute. Using that reminder as a cue prevents the task from being forgotten again .  

4. Place a visible reminder (e.g. a sticky note on your computer or mirror) of a task’s first step. Having the prompt “in your face” increases the chance that you’ll engage with the task.  

2

Time Awareness & Planning

Improve realistic scheduling and break tasks into manageable time blocks.

1. Time Estimation: Choose a routine activity (e.g. making coffee), guess how long it will take, then time yourself doing it. Comparing your estimate to the actual time helps improve your “time-telling” skill 

2. Reframe Deadlines: Take a looming deadline and recast it as smaller time units (e.g. “3 days” → “72 hours” or “4320 minutes”). Thinking in smaller units makes the deadline “feel” closer and more urgent.  

3. Schedule One Task: Pick one task and put it on tomorrow’s schedule or calendar with a set start time. Only schedule what you can fully commit to; this increases follow-through.  

4. Plan a short reward after each timed session. For example, allow yourself a 5-minute break interval or a small treat after the timer goes off. Having this planned incentive makes it easier to stay on task.

3

Cognitive Restructuring

Replace negative or all-or-nothing thoughts with balanced, motivating beliefs.

1. Identify a negative belief that’s holding you back (e.g. “I’ll never finish this”). Write it down and next to it write a rational counter-statement (e.g. “I can do this in small steps”). 

2. Apply the “80% Rule”: choose a large task and aim to finish only 80% in a work session. Accepting partial completion (rather than aiming for “all or nothing”) builds confidence and progress.  

3. Write down a personal reason you care about completing this work (e.g. “It will help me learn X” or “I’ll feel relieved when done”). Focusing on your own goals or benefits makes the task feel more meaningful.  

 4. Tell yourself “Done is better than perfect.” If you catch yourself demanding perfection, remember it’s okay to make mistakes. Reframing “I have to be perfect” into “I can do it imperfectly” removes a common mental barrier.  

4

Motivation & Rewards

Use planned rewards and environment tweaks to sustain effort and accountability.

1. Use the Five-Minute Rule plus treat: work on the task for 5 minutes, then allow a brief indulgence (e.g. quick YouTube video or coffee break) as a reward.  

 2. Keep a visible progress chart: after completing each day’s tasks, mark an “X” on a calendar or checklist. Seeing an uninterrupted chain of X’s (the “Seinfeld strategy”) provides self-accountability and motivation.  

3. At the end of the week, review your accomplishments (no matter how small) and plan a special treat or fun activity to celebrate. Recognizing your consistency with a larger reward (like a favorite outing) reinforces the progress you’ve made.