Monday Reset: When you'll clean the bathroom before starting the actual thing
This week’s focus: Break the procrastination freeze
You know you need to do it. The task is sitting there, waiting. And you’re doing literally anything else. Scrolling. Reorganizing a drawer. Starting three other projects. Suddenly deep-cleaning the bathroom even though you hate cleaning.
Every time you think about starting, your brain just... won’t. You freeze. You avoid. You find something, anything, else to do. And now the deadline is closer, the anxiety is worse, and you still haven’t started.
Your Brain This Week
For us, procrastination is tied to task initiation and dopamine, not a discipline or time management issue. Our brains struggle to start tasks that don’t give us immediate reward or interest, especially if the task feels big, boring, or uncomfortable. So we avoid it. And the longer we avoid it, the bigger and scarier it becomes in our heads.
This Week’s Strategy: The 2-Minute Momentum Method
Don’t try to do the whole task. Just do two minutes of it.
How it works:
The hardest part of any task is starting. Once you’re in motion, continuing is easier. The 2-Minute Momentum Method tricks your brain by making the commitment so small that resistance drops. You’re not committing to finishing. You’re just committing to starting.
Here’s what to do:
Pick ONE task you’ve been procrastinating on (email, project, cleaning, phone call, anything)
Set a timer for exactly 2 minutes. Tell yourself: “I only have to do this for 2 minutes. After that, I can stop guilt-free.”
Start the task. Just the first tiny step:
Writing a report → Open the document, write one sentence
Doing dishes → Wash one plate
Making a phone call → Dial the number
Cleaning a room → Pick up three things
Responding to an email → Write “Hi [name],”
When the timer goes off, you have two choices:
Stop. You did what you said you’d do. No guilt.
Keep going. Now that you’ve started, momentum might carry you forward.
Either way, you broke the freeze. That’s what matters!
Why this helps: You’re not trying to force motivation or willpower. You’re lowering the barrier to starting so much that your brain stops resisting. Two minutes doesn’t feel threatening. And once you’re in motion, your brain often wants to keep going. But even if you stop at two minutes, you still made progress. That’s more than zero.
The 2-Minute Worksheet
The task I’ve been procrastinating on: _______________________
Examples: work project, email, cleaning, phone call, errand, paperwork
How long I’ve been avoiding it: _______________________
Examples: days, weeks, months, way too long
The first tiny step I can do in 2 minutes: _______________________
Examples: open the document, wash one dish, write the first sentence, dial the number
This week, I’ll try this method on: _______________________
(Fill in: specific day/time, like “Tomorrow morning” / “After lunch Tuesday” / “Before bed tonight”)Grab a piece of paper or open a note on your phone and fill in the blanks above. It takes 2 minutes. You can even comment below, others will see it and cheer you on :)