Tools for Procrastination
Tools for Procrastination
We all have that one thing we keep putting off. It’s usually a big rock — something sticky, maybe uncomfortable, but important. Think: cleaning out the garage, switching your bookkeeping system, or finishing performance reviews.
Our brains are experts at keeping us stuck: waiting for the “right time,” telling ourselves we need to be “in the mood,” or that we’ll get to it once we have more energy. But momentum rarely comes from thinking — it comes from starting.
Here are a few tools to help:
1. The 5-Minute Rule - Tell yourself you’ll do just 5 minutes of the task. Often, starting is the hardest part. Once you’re in motion, it’s easier to keep going.
2. Temptation Bundling - Pair the task you don’t want to do with something you do enjoy. E.g., only listen to your favorite podcast while cleaning or unsubscribing to emails.
3. Time Blocking - Schedule a specific time for the task — no multitasking. Treat it like a non-negotiable meeting.
4. “One Next Thing” Clarity - Instead of “Finish proposal,” break it into the smallest possible next action:
e.g., “Open the draft,” “Add 3 bullet points,” or “Write intro paragraph.”
5. Self-Check-In Questions
What am I avoiding right now?
Why might I be avoiding it?
What would make starting easier?
Lately, I’ve been leaning into the “One Next Thing” approach — and it’s helping clients move through big, sticky tasks. One client wanted to create a pricing sheet for her new freelance services and realized she was putting it off. So we broke it into simple, doable steps, starting with “create a rough draft.” Then: “share with a friend for feedback,” “iterate on a v2,” “review with your coach (me),” “build a polished prototype,” and finally, “send to one warm lead.” What once felt daunting became a steady series of clear actions, taken over days and weeks — one next thing at a time.
