You know that thing you've been meaning to do?

The one that's been sitting on your list for ages?

You might have reminded yourself about it every day this week.

You might even have moved it to the top of your list.

And somehow, it still hasn't happened.

Here's something worth trying.

Instead of asking how you're going to finish it, ask how you're going to start.

First, work out what's stopping you

Not all procrastination is the same.

Sometimes you're avoiding a task because it's boring.

Sometimes it's because you don't know what to do.

Sometimes you're worried about getting it wrong.

And sometimes you're simply tired, distracted or trying to do too much.

The reason matters because the solution might be different.

If you're exhausted, you may need rest.

If you're worried about an important decision, you may need more information.

But if you're stuck because the task feels enormous or vague, making the first action more concrete is a good place to begin.

1. Stop writing down the whole problem

Let's say your list contains:

"Sort out the spare room."

That's a surprisingly big instruction.

You might need to move furniture, sort clothes, throw things away, find storage and make several decisions.

No wonder it doesn't sound appealing.

Instead, try:

"Put the empty boxes in the recycling."

It's one clear action.

You haven't committed yourself to sorting the entire room.

You've just identified somewhere to begin.

2. Make the first step almost embarrassingly small

If a task has been sitting on your list for weeks, the first step probably needs to be smaller than you think.

"Write my CV" might become "Open my old CV".

"Start running" might become "Find my trainers".

"Do my tax return" might become "Find my login details".

You don't have to stop after that first action.

But you're allowed to.

The aim is to lower the barrier to beginning.

3. Give yourself five minutes

One useful approach is to decide you'll work on the task for just five minutes.

The NHS includes a similar technique in its guidance on tackling avoided activities.

Set a timer, begin and see how you feel when the time is up.

Sometimes you'll want to carry on.

Sometimes you won't.

Either way, you've made a start.

And that's different from spending another evening thinking about making a start.

4. Decide exactly when you'll begin

"I'll do it later" is wonderfully flexible.

Unfortunately, later can last a very long time.

Try something more specific.

"When I finish my coffee, I'll open the spreadsheet."

"After the school run, I'll find the paperwork."

"When I sit down at my desk, I'll write the first sentence."

Psychologists call this kind of if-then planning an implementation intention.

Research suggests that connecting a situation with an intended action can help people follow through.

It isn't magic, but it gives your plan a clearer starting point.

5. Make it easier to do the right thing

Sometimes the obstacle is practical.

You want to exercise, but your kit is buried in a cupboard.

You want to deal with your finances, but you can't find your documents.

You want to start writing, but every time you open your laptop you end up checking messages.

Think about what you could prepare in advance.

Put your trainers by the door.

Find the relevant folder.

Open a blank document.

Close the distracting tabs.

Small changes to your environment can make the first action more convenient.

6. Don't wait to feel motivated

It's tempting to imagine that one day you'll wake up feeling completely ready to tackle everything you've been avoiding.

Occasionally that happens.

But you don't necessarily need to feel enthusiastic before taking a small action.

You can be unmotivated and still open the document.

You can feel uncertain and still write down a question.

You can feel overwhelmed and still clear one drawer.

Sometimes action comes before motivation.

Sometimes it doesn't.

The point is to make room for progress without demanding the perfect state of mind.

What if none of this works?

Some tasks are difficult for reasons that can't be solved with a better checklist.

Persistent difficulty starting things can be associated with stress, low mood, ADHD and other challenges, but procrastination alone doesn't establish any diagnosis.

If difficulties are significantly affecting your daily life, it's worth seeking appropriate professional advice rather than assuming another productivity technique will solve everything.

And sometimes the sensible decision really is to rest, ask for help or reconsider whether a task needs doing at all.

Try one tiny action now

Think of something you've been putting off.

Finish this sentence:

The smallest useful thing I could do next is...

Make the answer specific.

Make it manageable.

Then, when you're ready, do that bit.

You don't have to finish everything today.

Tad helps you find somewhere to start

Tad is a simple to-do list built around the idea of one tiny next action.

Write down the big task, work out the next small step and give yourself a clearer place to begin.

Further reading