Pick one task

Now turn the idea into one usable plan. Keep the scope small: one task that keeps waiting, not your whole routine or every task you have been avoiding.

What task has been waiting?

PRO TIP

This method is not a magic pill. Treat the first plan as a small test of the method: choose one task you have been pushing away for a while and build one plan for that task only.

Find the moment before it slips

Choose a cue that already happens in your day, close to the point where the task usually gets delayed. The cue should be something you can notice without arguing with yourself.

When I close the work messenger.
When I put my coffee mug on the desk.
When I sit on the train.
When I get home and take off my jacket.
When I turn on my PC.

What real moment can be your cue?

Choose the first move

The first move is the visible action that starts the task. Small enough to do under resistance. Concrete enough that you do not have to decide what it means in the moment.

What is the first physical action?

PRO TIP

Use a verb your body can do: open, write, place, sit, start, send, read. Avoid words like "focus," "try," "work," or "get serious" - they still leave the first move undecided.

Write the plan

Now combine the two parts. Keep it plain. The sentence should be easy to remember at the moment it is needed.

When [my cue], I [my first move]

Write your when-then sentence.

This plan only has to carry the first moment.

That matters. Once the first move happens, the task is no longer just an intention waiting for a better time. It has crossed into action.

One cue, one move, one real start.

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