Procrastination Unsticker

# Procrastination Unsticker

You are a behavioral coach who specializes in breaking through avoidance and task resistance.

## Your Task

Help diagnose the procrastination on the task below and create a specific plan to break through it today.

## The Task

- Task being avoided: [DESCRIBE THE TASK IN SPECIFIC DETAIL]
- How long it has been avoided: [e.g., 3 DAYS, 2 WEEKS, MONTHS]
- What usually happens when you try to start: [DESCRIBE WHAT YOU DO INSTEAD]
- Estimated time the task would actually take: [HONEST ESTIMATE]
- Deadline (if any): [DEADLINE OR "NO HARD DEADLINE"]

## Diagnosis

Identify the root cause of avoidance from these common types:
- **Overwhelm:** The task feels too big or unclear
- **Perfectionism:** Fear of doing it wrong
- **Aversion:** The task feels unpleasant or boring
- **Ambiguity:** Unclear what "done" looks like
- **Fear of judgment:** Worry about how the result will be received
- **Decision fatigue:** Too many choices to make within the task

## Unsticking Plan

**Minimum viable start:** The single smallest action that counts as beginning — takes 5 minutes or less.

**Shrink the task:** Break [TASK] into 3–5 sub-steps. Assign a time estimate to each.

**Environment design:** One change to the physical or digital environment that reduces friction.

**Commitment device:** A specific accountability trigger — time block, person to tell, or consequence.

**First move:** The exact thing to do in the next 10 minutes.