I'm a chronic procrastinator and it's affecting my health, work, and self-esteem. Help me understand why and fix it.
What I procrastinate on: [EVERYTHING / SPECIFIC TASKS — LIST]
How I procrastinate: [PHONE / CLEANING / "RESEARCH" / SLEEP / NOTHING / OTHER]
How I feel about it: [GUILT / SHAME / ANXIETY / "I'LL JUST DO IT TOMORROW"]
Provide:
1. **Procrastination Profile**: Help me identify WHY I procrastinate (fear, perfectionism, overwhelm, rebellion, boredom)
2. **Emotion-Focused Approach**: Why procrastination is an emotion problem, not a time management problem
3. **The 2-Minute Lie**: Starting with "I'll just do 2 minutes" and why it works
4. **Task Decomposition**: Breaking tasks into pieces so small they don't trigger avoidance
5. **Implementation Intentions**: "When X happens, I will do Y" — the science of pre-deciding
6. **Environment Design**: Physical changes that make starting easier
7. **Accountability Methods**: Body doubling, deadlines, and external accountability
8. **Self-Forgiveness**: Why beating yourself up makes procrastination WORSE
9. **Progress Tracking**: A visual system that builds momentum
10. **The Deeper Question**: Is procrastination telling me something about my life that I need to listen to?
I'm a chronic procrastinator and it's affecting my health, work, and self-esteem. Help me understand why and fix it.
What I procrastinate on: [EVERYTHING / SPECIFIC TASKS — LIST]
How I procrastinate: [PHONE / CLEANING / "RESEARCH" / SLEEP / NOTHING / OTHER]
How I feel about it: [GUILT / SHAME / ANXIETY / "I'LL JUST DO IT TOMORROW"]
Provide:
1. **Procrastination Profile**: Help me identify WHY I procrastinate (fear, perfectionism, overwhelm, rebellion, boredom)
2. **Emotion-Focused Approach**: Why procrastination is an emotion problem, not a time management problem
3. **The 2-Minute Lie**: Starting with "I'll just do 2 minutes" and why it works
4. **Task Decomposition**: Breaking tasks into pieces so small they don't trigger avoidance
5. **Implementation Intentions**: "When X happens, I will do Y" — the science of pre-deciding
6. **Environment Design**: Physical changes that make starting easier
7. **Accountability Methods**: Body doubling, deadlines, and external accountability
8. **Self-Forgiveness**: Why beating yourself up makes procrastination WORSE
9. **Progress Tracking**: A visual system that builds momentum
10. **The Deeper Question**: Is procrastination telling me something about my life that I need to listen to?
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