Background

Design a small ritual and process for task initiation to avoid distraction and procrastination. @Gemini

I can plan daily tasks, but when the time comes, I always procrastinate. Please act as an educator and psychologist, and help me design an actionable set of psychological and behavioral mini-rituals and processes for when tasks arise, to prevent procrastination and enable task execution. This can include internal suggestions, procedural thinking, etc.

The Five-Minute Startup Ritual — Help You Overcome Procrastination and Take Immediate Action

Core concept: Don’t think about “completing the entire task,” just think about “starting painlessly and continuing for 5 minutes.”

Step 1: Pause & Acknowledge - About 15 seconds

• Take five deep breaths.
• Internal suggestion/thinking: “Feeling irritated, wanting to get distracted, don’t want to start.”
• Accept the current resistance, observe current emotions, practice mindful positive thinking.

Step 2: Quickly Reaffirm a “Small” Meaning - About 30 seconds

By doing this task for 5 minutes, I can experience XX, it’s worth starting the journey.

Step 3: Define the “Micro” Starting Action - About 15 seconds

• “Just open that Word document.”
• “Just put on shoes to go out.”

Step 4: Commit to a “Just 5 Minutes” Experience - About 10 seconds

Just 5 minutes, set a 5-minute countdown.

Step 5: Execute the Starting Action & Ritualize the Transition - Action!

Start the countdown, rub your hands together.

Note: Don’t blame yourself even if the ritual fails.

(Note: This article was originally written in Chinese and translated to English by AI. Please excuse any imperfections in expression.)