The Procrastination Lab: 60 Minutes to Get Moving (Gently)

The Procrastination Lab: 60 Minutes to Get Moving (Gently)

Field Note

Procrastination isn’t laziness; it’s an energy mismatch. When you fit the task to your system, momentum returns.

“Confidence grows every time you keep a small promise to yourself.” — Linda Binns

The 60-Minute Lab (set a timer; move lightly)

Minute 0–5 | Scan & Circle

Write the stuck task. Circle one primary friction: Too Big / Too Vague / Too Lonely.

Minute 5–25 | Run Experiment #1 (Shrink / Define / Borrow)

• Too Big → Shrink: Create an MLS (Minimum Lovable Step): 3 bullets, 1 paragraph, or the doc shell. Ship V1.

• Too Vague → Define: Finish this line: “Done = ____.” Put it on a sticky where you can see it.

• Too Lonely → Borrow: Ask for a 10-minute start, a sample, or a checklist.

Minute 25–30 | Reset

One round of in 4 / out 6 for 5 breaths; jaw/shoulders soften. Sip water.

Minute 30–50 | Run Experiment #2 (pick the next most likely friction)

Repeat the matching action above. Keep it tiny. One tab only.

Minute 50–60 | Close Loop

Write a “tiny done” log (1–2 sentences) and schedule tomorrow’s MLS in your peak window.

The Decision Tree (use this anytime)

• Do I know what “done” is?

o No → Write one “Done = …” line.

o Yes → Continue.

• Does the first step feel too big?

o Yes → Make it smaller (MLS).

o No → Continue.

• Am I avoiding because I don’t want to do this alone?

o Yes → Ask for a 10-minute start or accountability ping.

o No → Book a 20–30 min block and begin.

Anti-Perfectionism Guardrails

• Time box: 20–30 minutes, then stop.

• V1 rule: Version 1 today, polish tomorrow.

• Language shift: Replace “should” with “I choose the next kind step.”

Space That Helps (Feng Shui lens)

Create a launch lane (an arm’s-width of clear desk), soften overhead glare with a lamp, add one living element (small plant/fresh air). Your environment can lower sensory load so attention sticks.

7-Day Micro Plan (copy/paste)

Mon: List stuck tasks; circle A/B/C.

Tue: One MLS; 25-minute block.

Wed: Ask for 10-minute help/template.

Thu: Define “Done = …” for the hardest item.

Fri: Ship a simple V1; schedule polish.

Sat: 10-minute launch-lane tidy.

Sun: Review “tiny done” log; set Monday’s MLS.

When you shrink the step, name “done,” or borrow a brain, procrastination loses power—and progress feels lighter.

Want to see which pattern (perfectionist, expert, soloist, etc.) fuels your delays? Take my 2-minute Imposter Syndrome / “Good Enough?” Quiz https://api.leadconnectorhq.com/widget/quiz/yhVfXH83yN2Au9dj7zD3