Stop Procrastinating Builder

Minimal inputs. Deterministic structure. (Hybrid-ready: we can later add AI wording without changing the framework shape.)

Inputs

ContextDaily time budget

Procrastination modes (select all that apply)

AvoidanceEmotional resistance / dreadPerfectionismFear of not doing it rightOverwhelmToo big / too many stepsDistractionEasy to get pulled awayUnclear next stepNot sure what to do next

Biggest blocker (one sentence)

Preview

Stop Procrastinating

A minimal one-page framework (principles → rules → protocol → review).

Diagnosis

Goal: Stop procrastinating
Context: work
Biggest blocker: I avoid starting because it feels uncomfortable.
Modes: avoidance, perfectionism, overwhelm, distraction, unclear-next-step

Principles

- Reduce emotional friction before increasing effort.
- Start with the smallest safe step.
- Done is a decision; perfect is a moving target.
- Ship v1, then iterate with feedback.
- Clarity first: define the next physical action.
- Narrow scope until it fits today.
- Protect attention like a scarce resource.
- Make the right action the path of least resistance.
- If you can’t start, you haven’t specified the action.
- Convert goals into checkable steps.

Rules (if–then)

- If I feel resistance, I do a 60-second ‘warm start’ (open doc, write one line).
- If anxiety spikes, I switch to a ‘safe’ subtask for 5 minutes (outline, collect inputs).
- If I’m polishing, I set a 10-minute timer and ship the next acceptable version.
- If I hesitate to start, I write an intentionally messy first draft for 5 minutes.
- If the task feels big, I write the next physical action in one sentence.
- If there are too many options, I pick one and commit for 25 minutes.
- If I catch myself switching tabs, I return and do 3 minutes before deciding to stop.
- If I need focus, I enable a distraction block and put phone in another room.
- If I can’t begin, I define a ‘definition of started’ (what does starting look like?).
- If I’m stuck, I ask: ‘What would make this 10% easier?’ then do that.

Daily protocol

- Pick ONE task for 25 minutes (not a whole project).
- Make the next step absurdly small (≤ 2 minutes).
- Start the timer. You’re allowed to stop when it ends.
- End by writing the next step (so tomorrow starts instantly).

Metrics

- Daily: did I start? (yes/no)
- Daily: minutes focused (target 25)
- Weekly: number of ‘clean starts’ (started within 2 minutes of sitting down)

Weekly review (10 minutes)

- What triggered avoidance/perfectionism/overwhelm/distraction this week?
- Which rule worked best?
- What is the smallest change to reduce friction next week?
- Pick one environment upgrade (blocker, prep, calendar slot).