Procrastination is rarely solved with harsher deadlines. Psychologists describe it as an emotional regulation problem—the brain swaps discomfort now for guilt later.[1] This sprint programme helps you surface emotions, shrink tasks, and let Chaos run the admin so you can rebuild trust in your own follow-through.
Plan for two focused weeks. Every day takes less than 20 minutes and plugs into a personalised Chaos workspace.
Days 1–3: Name the Emotional Triggers
Audit the stories you tell yourself
Log three tasks you avoided and capture the thoughts that popped up. Were you scared of judgement? Bored? Perfectionistic? The American Psychological Association links procrastination with short-term mood repair—people choose temporary relief over progress.[2]
Build compassionate scripts
Draft kinder responses inside Chaos’ notes: “Future me will be glad I wrote two messy paragraphs.” Set a daily reminder to read the scripts before you open your inbox.
Days 4–7: Reduce Activation Energy
Break tasks into 5-minute starters
Convert each project into a string of microscopic first steps. Chaos transforms “finish funding application” into prompts like “Open last year’s template” and “Paste updated metrics”. Pair this with the structured tips from our organisation checklist.
Create visual progress markers
Use Chaos checklists or drop a photo of your workspace after each starter action. Visible proof of momentum keeps dopamine flowing and reduces the urge to restart from zero.
Days 8–11: Engineer Accountability
Schedule body doubling blocks
Book two focus room sessions or invite a friend. Add the invite link to your task so Chaos pings everyone if you have not joined within five minutes. This takes the pressure off your memory.
Automate nudges when you typically drift
Notice when you usually reach for your phone. Ask Chaos to check in at that slot with a gentle question such as “Want to pick one five-minute task now?” For time blindness tactics, revisit our time blindness explainer.
Days 12–14: Lock in Sustainable Rewards
Celebrate micro-wins
End each day by logging one task you started earlier than usual. Pick a reward from your dopamine bank and let Chaos auto-queue it for the next similar milestone.
Review your new evidence
Use Chaos’ recap to scan the tasks you actually finished. That data helps rewrite the story that you “never stick with it”, making it easier to start the next uncomfortable project.
Two weeks of tiny experiments can reset your relationship with procrastination. Keep layering new sprints whenever life changes, and let Chaos shoulder the reminders so you stay focused on the work that matters.