What can I do right now?
“I’m procrastinating”
I’m procrastinating? Something needs doing and you keep finding reasons not to start. Avoidance is usually about how a task feels.
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Something needs doing and you keep finding reasons not to start.
Try one of these now
- The two-minute start — (2 min · Practical evidence)
- Find the next physical action — (3 min · Practical evidence)
- Self-compassion break — (3 min · Moderate evidence)
- If–then plan — (2 min · Strong evidence)
Why this can help
Avoidance is usually about how a task feels. A smaller start, a clearer next step and a kinder inner voice lower the feeling that is keeping you away.
When it is more than a rough moment
If this has gone on for weeks, is getting worse, or is making daily life hard, talk to a doctor or another professional you trust — see “When self-help isn’t enough”.
Understand it better
- Procrastination is not laziness — Putting things off is usually about how a task feels, not about how much you care. (6 min · Beginner)
- Avoidance is about feelings — We avoid the feeling a task brings up — and every avoided minute makes the next one easier. (7 min · Beginner)
- The two-minute start — Make the first step so small it would be silly not to do it. (5 min · Beginner)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.