Overcome Procrastination
A step-by-step plan for breaking the problem into small chunks
6 lessons · evidence-based · no account required
Each lesson is one step in the pathway. Each step ends with one action to take before the next lesson. The course is designed to be worked through progressively — you will see results before you finish it.
Start with a commitment card
The Study Commitment Builder creates a printable implementation intention card — the single most evidence-backed technique for overcoming study avoidance.
Frequently asked questions
How does breaking tasks into small steps help with procrastination?
Procrastination is triggered by tasks that feel large and emotionally threatening. When you decompose a task to its smallest startable unit — one paragraph, one flashcard review, one practice problem — the perceived scope drops below the threshold that triggers avoidance. Research on the progress principle shows that any completed step generates positive affect, which reduces the aversion driving avoidance of the next step.
What is the cold start protocol?
A five-step sequence for starting a study session without motivation: (1) sit at your study location, (2) put the phone in another room, (3) set a 10-minute timer, (4) state the single micro-task aloud, (5) begin. The 10-minute commitment is short enough that resistance rarely persists against it. Most sessions continue past 10 minutes once initiated.
How is this different from the Study Motivation course?
Study Motivation covers the psychology — why procrastination happens and the evidence base for each intervention. This course is the operational plan: each lesson is a step in a concrete pathway with one action to take before the next lesson. The two courses complement each other — this provides the plan, Study Motivation provides the theory.
What if I miss a session?
Missing sessions is a normal part of building any habit. The recovery protocol is: acknowledge without self-criticism, return to the minimum session target (5 minutes at the usual trigger), and run a brief diagnostic to identify what caused the miss. Self-forgiveness after a missed session predicts faster recovery; self-criticism predicts a longer avoidance spiral.