Weekend Boost No. 161
STOP STALLING, START SMALL
We all procrastinate—not because we’re lazy, but because our brains crave comfort and certainty. The trick isn’t to “power through,” but to shrink the task until it feels doable and to set yourself up for success with a few intentional steps. This weekend, try this simple practice to get unstuck and build momentum.
Here’s a not so recent but incredibly funny and relatable TedX talk on procrastination.
A deep but practical guide, James Clear's Procrastination: A Scientific Guide on How to Stop Procrastinating, explains why we procrastinate (psychology + brain stuff), then gives concrete strategies you can use right now.
A concise set of evidence-backed habits & shifts, this article by Chris Bailey is good for getting clear on what to change in your daily approach.
THE PRACTICE
This weekend, try a simple five-step approach to get moving on something you've been putting off:
Pick your "One Thing". Choose just one task you've been procrastinating on. Keep it focused—big or small, but meaningful.
Break it into Tiny Steps. Write down two to four very small next actions. The smaller the better. For example, instead of "write report", your first step might be "open the document and write the title."
Time-Block a Slot. Set aside a specific block of time (25-50 minutes) to focus on your task. Use a timer if that helps keep you on track.
Remove Distractions. Before you start, clear away anything that might derail you—turn off notifications, close extra tabs, and put your phone out of reach.
Self-Compassion and Reward. If you feel guilty or resistant, pause and remind yourself that procrastination is a common human experience. Speak kindly to yourself as you would to a friend. When you finish your time block, give yourself a small reward—take a walk, have a coffee, or enjoy something you love.
