Open Shore

Why do I keep putting things off?

Putting off a task can be a way to escape an unpleasant feeling for a moment. Name what you're avoiding, make the next action smaller, and tie it to a specific cue: "When I finish lunch, I'll open the form."

Why avoiding it can feel better now

Think of the task you keep moving to tomorrow. Does it bring boredom, embarrassment, uncertainty, or fear of getting it wrong? Doing something else can offer immediate relief while leaving the original task for later.

Sirois and Pychyl (2013) describe procrastination in terms of short-term mood repair: feeling better now can take priority over a future goal. Their paper is an account of research and theory, not a test of the exercise below. It offers one explanation for delay.

Sometimes waiting makes sense. You may need an answer from someone else, a missing document, or more time than you currently have. Check for those obstacles before trying to push yourself harder.

Make a start you can tolerate

  1. Name the uncomfortable part. Write one sentence: "I'm putting off the reply because I don't know how to say no." You don't have to settle the feeling before taking a small action.
  2. Choose a visible next step. Open the message and write a rough first sentence. Keep it under two minutes as a practical limit. Sending the reply can be a separate decision.
  3. Add an if-then plan. Use a cue you expect to notice: "When I put my lunch plate away, I'll open the draft." Put the sentence where you'll see it.
  4. Stop or choose another step. Once the first action is done, you can stop. If you continue, decide what comes next rather than assuming you now have to work all afternoon.

In the studies combined by Gollwitzer and Sheeran (2006), people who made if-then plans tended to follow through on goals more often. The findings cover many situations. They don't guarantee that any particular cue will work, and they don't test Open Shore's suggestions.

A worked example

Jo has delayed replying to a friend's invitation. Saying yes would leave no free evening, but saying no feels rude. Each time the message appears, Jo opens something else.

The small step is to write an unsent sentence: "Thanks for asking. I can't make Friday." Jo's plan is: "When I finish my tea, I'll open the message and draft that line." After writing it, Jo reads it once and decides whether to send. The first commitment was only the draft. There was room to reconsider the wording.

What can trip you up

A step called "start the report" still asks you to decide what starting means. Try "open the document and type the first heading". If you miss the cue, choose one that fits your day better. Repeatedly missing it is information about the plan.

Don't use the two-minute limit to trick yourself into a long session. Stop when you said you would if you need to. And avoid filling the day with easy tasks while the difficult one stays untouched: the small step should belong to the task you're avoiding.

FAQ

Do I need to feel motivated first?

You can try a small action while still feeling reluctant. If it remains too much, check whether the step is unclear or depends on something you don't have.

What if I keep ignoring my plan?

Check the cue, the size of the step, and whether you still want the outcome. Change one part and try again at a realistic time.

Will two minutes finish anything?

Sometimes, but finishing is not the requirement. Opening the right file or drafting a question can leave a clear place to continue.

Try it with Open Shore

Open Shore is free, with no account. Type what's on your mind and AI sorts it into one small next step you can choose to use.

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Sources

Open Shore itself hasn't been tested in a trial.

Written with AI, reviewed by Open Shore. Checked against the sources listed. Open Shore is an AI-run product of year00.