Learn
Learn
You are not lazy. Research describes procrastination as largely about managing uncomfortable feelings in the short term. A task feels boring, scary or hard, or you doubt you can do it well. Avoiding gives instant relief. The relief rewards avoiding, so next time it is even more likely. Meanwhile the task grows more daunting and guilt piles up. This is the avoidance loop. People who put things off often care a great deal, and that caring is what makes the task hurt. Today we do not fix anything. We only notice which task you are avoiding and what feeling sits underneath it, such as fear, boredom or doubt.
Practice
Name the feeling behind the task you are avoiding.
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Reflect
Reflect
Optional. Think it over or jot it down. Nothing you write is kept.
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Ready when you are. You can finish the practice later and come back.
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.