Procrastination isn’t about laziness.
It’s about your brain avoiding discomfort.
The task feels too big, too boring, or too uncertain, so your mind finds something easier to do.
Here’s a trick that works almost every time: If-Then planning.
How It Works
Think of it like a contract with your future self:
“If X happens, then I will do Y.”
It’s simple, clear, and automatic.
Your brain no longer has to debate whether to start you’ve already decided.
Examples
If I sit at my desk, then I will write the first sentence.
If I open my inbox, then I will reply to one email.
If I step into the kitchen, then I will put away the dishes.
If I feel like scrolling social media, then I will stand up and stretch first.
Notice how each “then” is small, doable, and immediate.
It removes friction, debate, and excuses.
Why It Works
Your brain loves rules.
Vague intentions—“I should start my project”—get ignored.
If-Then plans are pre-decisions. You tell your brain exactly what to do in a specific situation, so it doesn’t overthink or stall.
It’s automatic. Momentum builds. Procrastination fades.
How to Start
Pick one task you’ve been avoiding.
Identify the trigger: when or where you usually procrastinate.
Create a simple If-Then statement.
Repeat it to yourself. Then, when the trigger happens, follow through immediately.
The more you practice this, the more your brain learns to stop arguing and start doing.
Procrastination loses its power when your actions are clear, small, and automatic.
Next time you catch yourself putting something off, don’t wait for motivation.
Use the If-Then trick.
It’s small, simple and surprisingly powerful.
I love it!!
If it works for me then I shall be coming back here to comment again 😁