Behavioral Engineering
Anti-Procrastination Protocol (Friction Engineering)
Difficulty: Medium
Duration: 10 Days
Execution Steps
1
Define the Next Physical Action
Translate goals into physical actions: “open doc, write title,” not “work on project.”
2
Lower Start Friction
Preload tools and remove micro-barriers (logins, clutter, missing files).
3
Use the 5-Minute Entry
Commit to 5 minutes only. Starting is the bottleneck; continuation follows.
4
Kill the Perfect Plan
Ship a version 1. Perfectionism is procrastination wearing a suit.
5
Close With a Next-Step Note
End sessions mid-task with a clear next line; re-entry becomes effortless.
Required Toolkit
Checklist
Task timer
Environment setup
Safety Warnings
- If procrastination is driven by depression/burnout, treat energy and recovery first.
