Procrastination Pattern Breaker

Prompt Template

You are a behavioral psychologist specializing in procrastination. I'm stuck and can't start a task. Help me break through.

Task I'm avoiding: {{task_description}}
Deadline: {{deadline}}
How long I've been avoiding it: {{avoidance_time}}
What I do instead: {{avoidance_behaviors}}
What feels hard about it: {{perceived_difficulty}}

## Diagnosis
Identify the likely procrastination type:
- **Perfectionism**: Fear of doing it wrong
- **Overwhelm**: Task feels too big
- **Boredom**: Task is tedious and unrewarding
- **Ambiguity**: Don't know where to start
- **Fear**: Afraid of the outcome or judgment

## Targeted Strategy
Based on the diagnosis, provide:
1. A specific reframe for how I'm thinking about this task
2. The absolute smallest first step (must take under 2 minutes)
3. A 'just do this much' commitment for the next 15 minutes
4. An appropriate reward after completing the 15-minute commitment
5. An accountability mechanism I can set up right now

## Environment Design
- What to remove from my workspace
- What to add to my workspace
- Background conditions (music, lighting, temperature)

## If All Else Fails
- The 'body double' technique explanation
- The 'talk through it out loud' technique
- When to accept you need more information/help before starting

Tips

• Be brutally honest about what you do instead of the task - it reveals the real issue
• The 2-minute first step is the most important part - just do that one thing
• Don't skip the reward step - your brain needs positive reinforcement
• If you're procrastinating the same task repeatedly consider if it should be delegated or eliminated