Procrastination
Motivation
About This Practice
I would say procrastination has less to do with laziness and more to do with emotional overload. When something feels too big, too uncertain, or too uncomfortable, our system (mind, body, and emotions) seek relief by avoiding it. Think of it like a form of self-protection. This practice uses the Focus Frame to interrupt that avoidance cycle and help you take just one small, manageable step.
Key Insight: Research shows that starting a task—even for a short period—can reduce avoidance and boost motivation by activating the brain’s task-related attention networks (Steel, 2007; Sirois & Pychyl, 2013). It’s not about finishing—it’s about starting.
How to Use the Focus Frame
Pick a Small Task Choose a micro-step—something you’ve been putting off that you can start in under a minute.
Shake the FrameLet the swirling glitter represent the mental chaos or emotional weight around the task.
Work Until the Glitter Settles Begin the task immediately and stay with it for the 30–40 seconds it takes the glitter to settle.
Pause and DecideAfter the glitter settles, reassess. Do you want to keep going or stop? Either is fine—you’ve already taken the first step.
The Science Behind It
Micro-Action Effect: Starting reduces anticipatory stress. Even a small step builds momentum (Keller et al., 2014).
Attention Activation: Initiating effort recruits the prefrontal cortex, which supports follow-through and task engagement.
Emotion Regulation: The act of starting can reduce task-related anxiety by replacing avoidance with forward motion.
Extended Practice
Commit to a 1-Minute Rule: If you feel stuck, tell yourself, “Just do it for one minute.” Often, this is enough to bypass resistance.
Anchor to a Cue: Pair your procrastination reset with a daily event (e.g., after coffee or before checking email).
Reward Micro-Wins: After starting, give yourself a small reward—a break, a stretch, or a mental “well done.”
Everyday Applications
Work Projects: Tackle the first sentence of an email or the title of a report, then reassess.
Chores: Pick up one item, wash one dish, or open the closet—then let momentum take over.
Personal Growth Goals: If you're avoiding something meaningful, use the Frame to break inertia and reconnect with your values.
Challenges
“I Don’t Know Where to Start”→ Break the task down even smaller. Start with opening the document or making a list.
“I’m Still Not Motivated After 40 Seconds”→ That’s okay. You practiced showing up. Consistency builds confidence.
“It Feels Too Hard Today”→ Pick an easier task. Action builds energy—even if it’s a baby step.
Reflection Prompts
What small step did I take today that I was avoiding?
Did the glitter-settling window help shift my mindset?
What got in the way of starting—and how did I respond?
What could I try differently next time?
Additional Resources
Books
The Now Habit by Neil Fiore
Solving the Procrastination Puzzle by Timothy A. Pychyl
Atomic Habits by James Clear
Apps
Fabulous – Habit-forming app using science-backed strategies
Structured – Visual daily planner for organizing time-blocked tasks
Forest – Stay focused by growing a virtual tree while you work
Podcasts
The Psychology of Procrastination – Hidden Brain
The Science of Motivation – The Happiness Lab
Articles
Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the Priority of Short-Term Mood Regulation. European Psychologist.
Steel, P. (2007). The Nature of Procrastination: A Meta-Analytic and Theoretical Review. Psychological Bulletin.
Final Takeaway
You don’t need to conquer the entire task—just start. One step, one minute, one shake of the glitter can interrupt the cycle and build momentum. Procrastination loses power the moment you choose action over avoidance, no matter how small.