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Procrastination Recovery Planner

Stop avoiding. Start now. No more "I'll do it later."

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Procrastination Recovery Planner

Action creates motivation. Motion beats perfection. Just start.

Date
Days Until Deadline
Time Available Today
🪞 Honesty Check (No Judgment)
I've been avoiding this task
I've said "I'll do it later" more than once
I've done easier tasks instead of this one
The longer I wait, the more anxious I feel
I know I need to start, but haven't

If you checked any of these, this planner is for you. Let's fix it together.

🎯
The Task I've Been Avoiding
What is the task?
When is it due?
How long should it actually take?
What happens if I don't do it?
Why Am I Procrastinating? (Find Your Block)
😰
Too Overwhelming
The task feels too big or complex to start.
Fix: Break it into 10-minute chunks. Start with the easiest part.
😤
Don't Want To
It's boring, hard, or I just don't care.
Fix: Pair with music/reward. Set a timer. "Just 10 minutes."
😬
Fear of Failure
Scared it won't be good enough.
Fix: Done > Perfect. First draft can be bad. Just start.
🤷
Don't Know How
Confused about what to actually do.
Fix: Ask someone. Watch a tutorial. Clarify instructions first.
🐣 The 2-Minute Start (Do This NOW)
1
Open the file / Get materials
2
Read the first paragraph / question
3
Write ONE sentence / answer
4
Set a 10-min timer
5
Keep going or stop guilt-free
⏱️ Set Your Timer (Write Your Start Time)
__:__ → Start!
You only need to work for 10 minutes. That's it. Just 10.
✍️ My Anti-Procrastination Commitment
I will start working on at today.
I commit to at least minutes of focused work.
If I get distracted, I will .
Today's Rescue Tasks (Small, Doable Steps)
🚀 Break It Down — What Can I Do Right Now?
Est: __min
Actual: __min
Est: __min
Actual: __min
Est: __min
Actual: __min
Est: __min
Actual: __min
Est: __min
Actual: __min
Distraction Defense Plan
When I feel the urge to...
I will instead...
When I feel the urge to...
I will instead...
Progress Bar (Color As You Go)
0%
10%
25%
50%
75%
90%
100%
Rewards (You Deserve These)
After Starting (10 min)
Small Reward:
After 50% Done
Medium Reward:
After Completion
Big Reward:
End of Day Reflection
Did I start? (That alone is a win)
How much did I actually complete?
What helped me get going?
What would I do differently next time?
💪
"Action creates motivation, not the other way around.
I don't need to feel ready. I just need to start."

How to Use This Planner

  1. Be honest: admit you've been procrastinating. No shame—just clarity.
  2. Name the task you've been avoiding. Write it down. Make it real.
  3. Identify WHY you're avoiding it. Different causes need different fixes.
  4. Do the 2-Minute Start immediately. Just open the file and write one thing.
  5. Set a timer for 10 minutes. You can stop after that—guilt-free.
  6. Write your commitment. Make it specific: what, when, how long.
  7. Plan for distractions before they happen with if-then rules.
  8. Reward yourself for starting, not just finishing.