Break through procrastination with strategies tailored to why you are stuck
I am procrastinating on something and need help breaking through the block. The task I am avoiding is [TASK]. The deadline is [DEADLINE:select:today or very soon,within a few days,within a week,further out but I need to start,no hard deadline but it is important]. I think I am procrastinating because [REASON:select:the task feels overwhelming and I do not know where to start,I am afraid of failing or doing it wrong,it is boring and I do not want to do it,perfectionism is stopping me from starting,I do not have clarity on what to do,I am distracted by other things,anxiety or stress is blocking me,I honestly do not know why]. How long I have been putting this off: [DURATION?] What I have tried to get started: [ATTEMPTS?] How I typically procrastinate: [PROCRASTINATION_HABITS?] (such as phone, social media, cleaning, etc.) Help me break through this procrastination block. First, help me understand the real reason I am stuck. Then give me specific strategies tailored to my type of procrastination. Break the task into the smallest possible first step I can do in 2 minutes. Suggest ways to make starting easier. Address the emotions behind my avoidance. Give me accountability techniques. Help me reframe the task so it feels less overwhelming. Include strategies for when I get stuck again after starting. Be encouraging but honest about what it takes to push through.
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Get Early AccessYou know you should start, but you cannot. The [TASK] sits on your list while you reorganize your desk, check your phone, or convince yourself you work better under pressure. Procrastination is not laziness. It is an emotional response to something about the task that feels threatening, boring, or overwhelming.
It helps you figure out exactly why you are stuck and gives you strategies that match your specific type of procrastination. You tell the AI what you are avoiding, the [REASON] you think you are avoiding it, and your [DEADLINE]. It responds with a diagnosis of the real block, a two-minute starter task to build momentum, and techniques to keep going once you have started.
The approach draws from cognitive behavioral techniques and productivity research. Fear of failure gets different advice than boredom. Overwhelm gets different treatment than perfectionism. Instead of generic "just start" motivation, you get a plan shaped around your actual situation.
Pair this with the Focus Session Planner to structure your work time after breaking through the initial block. Or use the To-Do List Prioritizer to figure out which tasks actually deserve your attention. Open it in the Dock Editor to save your personalized strategies for the next time resistance hits.
Copy this template into ChatGPT, Claude, Gemini, or the Dock Editor to get started.
In [TASK], be specific about the actual task. 'Write the Q3 report intro' works better than 'do work stuff.' The more concrete you are, the more targeted the advice.
Select your [REASON] honestly. If the task feels overwhelming, that needs a different fix than boredom. Add your [PROCRASTINATION_HABITS] too, like scrolling social media or cleaning, so the AI can suggest replacement behaviors.
The AI will break your task into a tiny starter action you can do right now. Don't skip this. Starting is the hardest part, and a small win builds momentum. Come back to the strategies when resistance shows up again.
Facing a paper deadline or exam prep you keep putting off. Select 'the task feels overwhelming' as your [REASON] and get a breakdown that turns a 10-page paper into manageable chunks.
Working from home with no one watching makes procrastination easy. Add your specific [PROCRASTINATION_HABITS] like phone or social media to get targeted distraction-blocking strategies.
Big projects with no clear deadline and no boss pushing you forward. The prompt helps when [DEADLINE] is 'no hard deadline but it is important' and you need self-directed momentum.
The novel sits at chapter three for six months. The portfolio update keeps getting pushed. Select 'personal creative project' for your task type and 'perfectionism' or 'fear of judgment' as your [REASON]. The prompt reframes creative blocks as normal friction, not talent problems, and gives you a first-draft-only session plan.
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