January arrives with big plans and, often, with tasks we keep pushing to next week. Most of the time it isn't laziness. We postpone what unsettles us: an unclear task, one we fear getting wrong, a boring one.
Just five minutes
Pick the task you're avoiding and commit to just five minutes. You can stop afterwards, without guilt. Starting is the hardest part; once you're going, it's much easier to continue.
Make the first step absurdly small
"Write the report" is overwhelming. "Open the document and type the title" is possible. Break the task down until the first step feels almost too easy, then do only that step.
Prepare the ground
- Close tabs and apps that have nothing to do with the task.
- Put your phone in another room for half an hour.
- Use an if-then plan: "If it's 10:00, then I open the document."
Be kind about the delay
It sounds counter-intuitive, but forgiving yourself for yesterday's procrastination helps you procrastinate less today. Self-criticism feeds avoidance. Look ahead: what's the next small step?
This article is for general wellbeing, not medical advice. If you're struggling, talk to someone you trust or a professional. Get help now.