Reflect My Day

Procrastination Unchained


You’re sitting there, task(s) looming, yet you can’t seem to harness the motivation to begin. You are distracted, wanting to do anything else but the task at hand. This feeling, called procrastination, can be overwhelming and can impact productivity. You are not alone, and it’s okay to seek help.

  • What is the one thing you should be now working on? Write it down. If you have multiple things pick on that has most value for you.
  • Imagine how would you feel after completing the task. Visualise the sense of getting it done.
  • What is the one simple thing you can do for next 5 minutes to get started? No further commitment. Decide on one simple thing to start with.

Remember that it’s completely normal to procrastinate, but recognising and addressing it is the first step to regaining control. Take a deep breath, you’ve got this! Progress can be slow, but each step forward, no matter how small, is a victory. With patience and consistency, you will overcome this hurdle. Take a deep breath, you’ve got this!


  • I have the power to start tasks and I am capable of accomplishing them, overcoming any obstacles that stand in my way.
  • Every small step I take brings me closer to my goal.
  • My progress is not defined by perfection but by my effort.

Follow up

Procrastination is often an emotional response. But remember, the longer we procrastinate, the more daunting the task can seem. It’s all about learning to break tasks down into manageable steps and enabling our brains to focus on one small task at a time.

This guide is not about moving past procrastination in general. It’s about taking first step. Again and again. That’s where the follow-up questions come in. By visualising both the ideal world and the worst-case scenario, we’re allowing ourselves to understand the full spectrum of possible outcomes. This exercise not only helps us to understand the consequences of continued inaction but also enables us to recognise the potential rewards of action.

Describing the task and steps to someone else (even if it’s just a piece of paper) helps us to break down the task into smaller, more digestible parts, making it feel less intimidating. This is a valuable exercise for organising your thoughts and developing an action plan. You’ll often find the task isn’t as ominous as it initially appeared. So, let’s grab a pen and paper, sit down, and start answering these questions.

By writing it down, our thoughts become tangible and real, easier to work with. Remember, the goal is progress, not perfection. Each small step you take moves you closer to completing the task at hand. And remember your affirmations; you have the power to start tasks and are capable of accomplishing them.