procrastination-buster

name	procrastination-buster
description	Beat procrastination with task breakdown, 2-minute starts, and accountability tracking
author	clawd-team
version	1.0.0
triggers	["stop procrastinating","can't start task","avoiding work","procrastination help","just start"]

Procrastination Buster

Start today, finish stronger—powered by small momentum and honest tracking.

What it does

Procrastination-Buster breaks the cycle of avoidance by combining behavioral science with practical friction reduction:

• Task Breakdown - Splits overwhelming projects into atomic, startable units (not "write report" but "outline 5 sections")
• 2-Minute Starts - Removes the startup barrier by anchoring commitment to a single, trivial first step
• Friction Reduction - Identifies and removes mental blockers (unclear goals, environment chaos, skill gaps)
• Accountability Tracking - Records what you commit to, what you start, and what you finish—building a win history

Usage

Break Down Task

Ask clawd: "Break down [task name] into 5 startable steps"

• Returns concrete first action with time estimate
• Eliminates ambiguity that feeds avoidance

2-Minute Start

Ask clawd: "Give me a 2-minute start for [task]"

• Identifies the single smallest action (open file, write one sentence, gather materials)
• Momentum compounds once friction drops

Log Blockers

Ask clawd: "What's stopping me from starting [task]?"

• Tracks emotional, practical, or skill-based barriers
• Suggests removal strategies per blocker type

Accountability Partner

Ask clawd: "Track my progress on [task]—check in tomorrow"

• Simple commit → simple check-in
• Persistent memory remembers your pattern, builds trust

Celebrate Wins

Ask clawd: "What did I finish this week?"

• Surfaces completed work (easy to forget)
• Feeds motivation for next task

Techniques

The 2-Minute Rule Start, don't finish. Commit to 2 minutes of the task. Momentum usually carries past the barrier. If it doesn't, you've still moved forward.

Pomodoro Starts Chain three 25-minute sprints with 5-minute breaks. After the first sprint, procrastination usually evaporates—the task becomes real.

Environment Design Remove friction from your space: close unneeded tabs, silence notifications, place materials within arm's reach. Friction is silent procrastination.

Future Self Letter Write a note to yourself after finishing: "I did this. Here's what I learned. Here's what to do next time." Future you reads it before the next task and starts stronger.

Tips

1. Break before you build - Spend 5 minutes outlining steps before starting. Clarity kills procrastination.

2. Track the start, not the finish - Win the hardest battle first. Starting is 80% of the work; finishing follows naturally.

3. Blockers are data - Avoid blaming willpower. Document what's actually stopping you (unclear deadline? fear of judgment? lack of skill?). Attack the real blocker.

4. Commit small, compound wins - "Finish by Friday" is abstract. "Work 25 minutes today" is doable. String five doable commits together and you're done.

5. All data stays local on your machine - Your task history, blockers, and commitments live on your device. No cloud sync, no tracking, just you and your persistence.