How to stop procrastinating
Short answer
Start by shrinking tasks to a two minute gateway, then do any under-two-minute task on contact. Make habits laughably small so you show up even on low-motivation days. Anchor the tiny action to an existing routine, for example after I sit down I do one minute. Celebrate completing it to wire the habit. Reduce friction for intentions and add friction to temptations so you cancel rematches. Finally, create simple if then rules so temptation cannot be renegotiated in the moment.
Assembled by AI from the RefineAura lessons below
The lessons behind this answer
1 · Habits
The Two-Minute Rule
Gives the two minute gateway trick to make starting easy.
- Scale the door down, never the work: starting is the expensive part.
- Under two minutes? Do it on contact; scheduling small tasks costs more than doing them.
- Every deep task has a two-minute door. Build it deliberately.
2 · Habits
Tiny Habits
Shows shrink until laughable, anchor to routines, and celebrate completions.
- Motivation-fuelled behaviour fails on low days; laughably small behaviour doesn't.
- Anchor to an existing routine: after-X-I-do-Y.
- Celebrate completions: emotion is what wires the loop.
3 · Habits
Why Willpower Fails
Explains adding or removing friction and using if then rules to prevent renegotiation.
- Disciplined-looking people fight fewer battles, not harder ones.
- Friction is the honest currency: add it to temptations, strip it from intentions.
- If-then rules refuse the renegotiation meetings temptation lives on.
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