A simple model: “friction score” → action plan

This tool works like a dashboard. You choose one specific task you’re delaying, then rate seven forces that commonly push delay. Some forces increase procrastination risk (like distractions, fear, or the task feeling huge). Others reduce procrastination risk (like clarity, energy, and meaning). We combine them into a single number so you can quickly see: What’s the main reason I’m stuck?

The output is intentionally practical. Instead of telling you to “be disciplined,” it gives you a plan you can run today: a clarity step, a shrinking step, a distraction step, a confidence step, and a timing step. If your score is high, the plan becomes gentler and more step-based. If your score is low, the plan focuses on protecting your momentum and reducing small leaks.

• Name the task: “Write the report introduction,” not “finish the report.”
• Pick a time window: today, not “someday.”
• Answer fast: go with your first honest rating.

• 0–24 (Low): You’re basically ready. Start with a 10–20 minute sprint.
• 25–49 (Moderate): Some friction. Reduce one barrier and begin small.
• 50–74 (High): You’re in “avoidance territory.” Shrink the start + protect focus.
• 75–100 (Very high): This is heavy. Use micro-steps and support. Do “minimum viable progress.”

Risk = weighted friction (scaled to 0–100)

Each slider is rated from 1 to 10. For “helpful” sliders (Clarity, Energy, Meaning), higher values reduce risk, so we invert them into friction values. For “friction” sliders (Task size, Fear, Distraction), higher values increase risk directly. Deadline pressure is treated as a curve: too little pressure can create drift, and too much can cause panic and avoidance. So we add the most risk at the extremes and less risk in the middle.

• Clarity: 22% — unclear next steps create the most common “stuck” loop.
• Distraction: 18% — a leaky environment defeats willpower.
• Task size: 16% — big tasks trigger overwhelm.
• Fear / uncertainty: 16% — perfectionism and judgment fuel avoidance.
• Energy: 14% — low fuel makes starting feel expensive.
• Meaning / reward: 10% — near-term reward increases follow-through.
• Deadline pressure: 4% — helpful, but not the main lever for sustainable progress.

• Lowest risk around 5/10 (healthy urgency).
• Higher risk near 1–2 (no urgency) and 9–10 (panic pressure).

Three realistic scenarios

Here are examples to show how the plan adapts. Your numbers don’t need to match perfectly — the point is the pattern.

• Clarity: 6 · Size: 7 · Fear: 9 · Energy: 6 · Distraction: 4 · Deadline: 7 · Meaning: 8
• Outcome: Medium-high risk because fear dominates.
• Plan: Write the “ugly first draft” for 10 minutes. Use a “good enough” bar. Add a checklist: intro, problem, approach, price.

• Clarity: 5 · Size: 6 · Fear: 5 · Energy: 5 · Distraction: 6 · Deadline: 3 · Meaning: 2
• Outcome: High risk because reward feels distant and distractions are high.
• Plan: Attach a near reward: “After 20 minutes, coffee break.” Turn it into a tiny game: find 3 subscriptions to cancel.

• Clarity: 4 · Size: 9 · Fear: 6 · Energy: 2 · Distraction: 7 · Deadline: 8 · Meaning: 6
• Outcome: Very high risk: big, urgent, low fuel.
• Plan: Minimum viable progress: 10 minutes of review, then a 5-minute break. Lower the bar and protect the environment (phone out of room).

Seven “anti-procrastination levers” you can pull

You don’t need all of these. Usually one or two levers create a rapid shift. Use the plan’s top two recommendations first.

• Clarity lever: write the next action as a verb + object (e.g., “Open doc and outline 3 headings”).
• Shrink lever: reduce “start size” to 2–10 minutes.
• Environment lever: remove the easiest distraction (phone, tabs, notifications).
• Fear lever: choose an “ugly first draft” or “version 0” so you’re allowed to be imperfect.
• Energy lever: match task to fuel: do the simplest piece when energy is low.
• Reward lever: attach a near reward or visible progress marker.
• Deadline lever: create a gentle micro-deadline (e.g., “Send a draft to myself by 5pm”).

Frequently Asked Questions

• Is procrastination always bad?

  Not always. Sometimes delay is a signal that the task is unclear, misaligned, or needs a different approach. The goal isn’t “never procrastinate” — it’s to reduce unnecessary suffering and start what matters.

• What’s the fastest fix if my score is high?

  Shrink the start and remove one distraction. Set a 10-minute timer and do the smallest next action. If you can start, you can usually keep going.

• Why does clarity matter so much?

  Your brain avoids uncertainty. “Finish the project” is vague and threatening. “Write 3 bullet points for the intro” is concrete and safe. Clarity turns fear into a next step.

• Does deadline pressure help?

  A little can help (healthy urgency). Too much can create panic and avoidance. If your deadline slider is very high, try micro-deadlines plus kindness: “Do 10 minutes now, then reassess.”

• Can I use this for long-term goals?

  Yes — run it on the next milestone. Big goals usually become procrastination when they stay big. Convert them into milestones and run the advisor on today’s milestone.

• Is this tool a diagnosis or therapy?

  No. It’s an educational self-reflection tool. If procrastination is tied to significant distress, anxiety, depression, ADHD, or burnout, professional support can be very helpful.

Use this responsibly

If you’re exhausted, overwhelmed, or feeling stuck for weeks, your “best move” may be rest, support, or a smaller workload — not a tougher schedule. Treat the plan as a menu, not a moral test.

• Pick one important task for the week and run the advisor.
• Do the suggested “tiny start” once per day.
• Save a snapshot each week and look for trends (clarity, distraction, energy).

Make it shareable (without oversharing)

Try sharing your score + your top friction (e.g., “My procrastination risk is 62/100 — clarity is my biggest blocker.”). It’s relatable, it starts conversations, and it nudges accountability.

• “Today’s procrastination score: __/100. Biggest blocker: __. Tiny start: __.”
• “If you’re stuck too: shrink the start. 10 minutes counts.”