Procrastination

Procrastination Type Internal Narrative (Diagnosis) Cognitive Antidote (Intervention)
Burnt Out Fatigue exhausts cognitive resources, triggering avoidance as self-preservation Initiate with minimal viable effort to restore momentum without depleting reserves
Scroller Environmental stimuli hijack attention, substituting shallow engagement for deep work Establish distraction-free temporal boundaries to concentrate focus intensity
Hopeless Perceived futility decouples effort from meaningful outcome, eliminating motivation Reconnect present action to overarching purpose; trace task back to core values
Overthinker Analysis paralysis—inability to initiate without perceived certainty creates indefinite delay Decompose into discrete micro-tasks; sequence action before optimization
People Pleaser External validation hierarchy inverts personal priorities, subordinating self-directed goals Invert priority matrix: reframe task as investment in self-fulfillment, not others' approval
Perfectionist Binary thinking (excellence or worthlessness) raises activation barriers to starting Generate intentionally imperfect first draft; iterate and refine post-creation
Avoider Discomfort signals danger; avoidance reinforces fear through negative reinforcement cycle Reframe somatic resistance as neuroplasticity signal; discomfort = growth mechanism
Rebel Autonomy violation triggers oppositional defiance; resistance becomes identity assertion Project forward: model consequences of non-compliance on future self and commitments

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