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5 minutes · no signup · guided

Kickstart 5min

Implementation intention + 1 Pomodoro round. To break through the block with one concrete action.

Procrastination is not laziness — it is avoidance of something that generates discomfort. The trick is not to find motivation, but to reduce resistance to starting. This exercise has two parts: first you define exactly what you will do (if, when, where), then you start with a 4-minute Pomodoro. Research shows 80% of resistance breaks in the first 2 minutes of doing.
Step 0 of 4
Sources and references
  • Gollwitzer P.M. (1999). Implementation intentions: Strong effects of simple plans. Am. Psychologist, 54(7). DOI: 10.1037/0003-066X.54.7.493
  • Cirillo F. (1980). The Pomodoro Technique. FC Garage, Berlin.
  • Steel P. (2007). The nature of procrastination. Psychological Bulletin, 133(1). DOI: 10.1037/0033-2909.133.1.65

This exercise does not replace therapy or medical care. It is a support tool.