Start small
Seven days to get moving when motivation is low.
- 7 days, about 51 min in all
- Self-help, private
Who it is for
For anyone who keeps putting things off: the open laptop, the pending reply, the task that feels too big and the guilt that follows.
What you will do
- Understand the avoidance loop
- Use tiny starts and if-then plans
- Rest and reward without guilt
- Track small wins and plan your week
Your seven day path
- 1Day 16 minUp nextWhy we avoidPractice: Untangle a feeling + Tiny steps
- 2Day 26 minThe two-minute startPractice: Tiny steps
- 3Day 38 minIf this, then thatPractice: Brain dump and parking lot + Tiny steps
- 4Day 47 minReward and restPractice: Slow walk + Warm drink pause
- 5Day 58 minKindness after stallingPractice: Kind words break + Check a thought
- 6Day 67 minCount the tiny winsPractice: Tiny steps + Brain dump and parking lot
- 7Day 79 minPlan the next weekPractice: Brain dump and parking lot + Tiny steps
About the evidence
Built from the fact-checked Manas guide on procrastination and low motivation, drawing on published research, NHS and NIMH advice. Many people find these steps useful. This is self-help, not treatment.
Please read
This program is for everyday putting-off. If low mood, loss of interest or hopelessness lasts most of the day for two weeks or more, or trouble focusing and staying organised has been there for years, please talk to a doctor or mental health professional. They can look at why, and this program cannot diagnose you. If you have thoughts of ending your life, call Tele MANAS on 14416 or 112 now.
Need help now?