프로그램 · Procrastination · Start Small
Start Small
Beating procrastination with CBT
Procrastination isn't a time problem or a character flaw — it's a mood-repair habit: the task feels bad, avoiding it feels better right now, and the relief keeps the loop running. This program re-engineers the mechanics: shrink the start until the feeling stops mattering, schedule it so intention isn't in charge, and let your own start log prove the dread was overbidding. One minute of logging a day, three short sessions a week.
The relief trap has a shape
- There's a task you think about in the shower and never at your desk.
- You open the document, feel the wall, and find something easier to 'just quickly' do first.
- "I work better under pressure" — but the pressure weeks feel terrible and the work isn't actually better.
- The longer it waits, the heavier it gets — and the heavier it gets, the longer it waits.
- You've paid weeks of dread-interest on a task that would've taken an afternoon.
Your start log drives the program
Not a course you watch — a loop you run. Start Small reads your evenings and re-sizes your tasks, the way behavioral activation doses action: small scheduled starts first, motivation after.
Measure
A sixty-second evening log: starts planned, starts made, how long you stalled, and what the detour looked like. Starts, not finishes.
daily · 1 minLearn
Short sessions with Nina teach the method — the relief trap, the shrinking ladder, when-then plans, the task thought record.
10–15 min · 3×/weekAdjust
The weekly review computes your start rate and titrates the dose. Doing well, your commitments grow. Struggling, every task drops a rung — 5-minute, 2-minute, open-the-document.
weekly review↻ the loop runs weekly — five reviews across six weeks
Start rate is the number the program tunes against — actual starts divided by planned starts, and the 2-minute version counts in full. At 80% or better, commitments grow. Below 50%, every committed start shrinks a rung — the count never goes to zero. We cut the size, never the schedule.
Six weeks, one skill: starting
Seventeen sessions and five weekly reviews. The first week is free — including your baseline start report.
Week 1Understand the DelayThe relief trap, anatomized3회 세션
Week 2Shrink to StartSmall enough that the feeling stops mattering4회 세션
Week 3Defuse the TaskWhy it feels toxic, and the fix per flavor4회 세션
Week 4The ThoughtsThe greatest hits, cross-examined4회 세션
Week 5Design the EnvironmentMake starting frictionless, distraction expensive4회 세션
Week 6Keep StartingYour plan, your drill, your starts3회 세션
Nina
Sleep, mood & the self cluster · 8개 프로그램을 이끌고 있습니다
The steady behavioral coach — patient, methodical, quietly optimistic. Nina is the clinician-scientist who convinces you to spend less time in bed and makes it feel reasonable, talking about your numbers like a friendly scientist, not an accountant.
“Hi, I'm Nina. Here's the whole plan, plainly: we are not going to make you feel like starting. We're going to make starting so small that the feeling stops mattering.”
Built on the research, not the hustle
Start Small implements the CBT account of procrastination as emotion regulation — you're not avoiding the task, you're avoiding a feeling about the task. The protocol runs the published machinery in order: graded task assignment to make starts cheap, implementation intentions to take willpower out of the loop, self-forgiveness because the research says shame fuels the next delay, and stimulus control for the environment. Same data-driven weekly titration engine as Lift, our behavioral-activation program for low mood.
- Emotion-regulation model of procrastinationSirois & Pychyl
- Graded task assignmentBeck
- Implementation intentionsGollwitzer
- Self-forgiveness for procrastinationWohl, Pychyl & Bennett
- Stimulus control for study behavior
No gate — two honest flags
Start Small has no safety screen, because it doesn't need one. Two patterns get an informational note instead. If starting has been this hard in every part of life since childhood, onboarding adds a gentle note that an ADHD assessment is worth discussing with a clinician — the program still helps, and the two go well together. And if procrastination arrives bundled with flat mood and pulling back from things that used to matter, we point warmly to Lift, our low-mood program built on the same engine. Neither flag gates or changes the program.
This program is not medical advice — it's a structured self-help protocol, and we say plainly when a clinician's door is the better one.
Start Small, 다른 서비스와 비교하면
| Start SmallResiliens | Focusmatefocusmate.com | Freedomfreedom.to | Forestforestapp.cc | |
|---|---|---|---|---|
| 가격 | $149 일회성 결제 (초안) — 프로그램은 평생 소장 | Free (3 sessions/week) · Plus $8/mo billed yearly, $12/mo monthly | Premium $3.33/mo billed yearly, $8.99/mo monthly, or $99.50 Forever (one-time) | Free core app · optional Plus subscription (price not published on site) |
| 구성 | 6주 · 17회 세션 + 주간 리뷰 | Book-a-session model: 25, 50, or 75-minute video coworking sessions with a matched partner — no curriculum or program arc | A tool, not a program: on-demand and scheduled blocking sessions, recurring schedules, locked mode — no sessions, curriculum, or progression | Self-directed focus sessions with app-blocking (Deep Focus), scheduled blocks (Time Guard), and group sessions — gamified streaks, no curriculum |
| 개인 맞춤화 | Task-initiation log → starts-per-day + shrink-to-start success rate | Session-level choice (length, booking time, favoriting past partners); no adaptive plan | Custom blocklists, website exceptions, scheduled and recurring sessions | Custom tags, allowlists, session lengths, tree species; analytics on focus patterns |
| 사람의 지원 | 자가 진행 · 임상 전문가 연계 기준 내장 | A peer accountability partner every session — community members, not coaches or clinicians | 공개되지 않음 | 공개되지 않음 |
| 이용 방법 | 셀프서비스, 오늘 바로 시작 | Self-serve; runs in the browser, no app download required | Self-serve | Self-serve |
| 프로그램 범위 | 24개 이상의 프로그램 카탈로그 · 관련 프로그램 2-3개 묶음 할인 | Any task you can do on camera — work, study, chores; not condition-specific | Distraction blocking + focus sounds; explicitly does not track usage or behavior | Focus timing + phone-distraction blocking; real-tree-planting partnership (Trees for the Future, 2.1M+ trees) |
| 플랫폼 | Web · iOS · Android | Web | iOS · Android · Web | iOS · Android |
출처: 경쟁사 가격 및 프로그램 페이지 — 모든 실제 수치에는 출처 URL과 확인 날짜가 함께 표기되며, 공개되지 않은 정보는 추측하지 않고 "공개되지 않음"으로 표시됩니다.
우리가 다르게 만든 이유
- Treatment, not session management. Blockers and timers police the session; Start Small re-engineers why starting feels impossible — the relief trap, the shrinking ladder, when-then plans, the thought record — on your real stuck tasks, with a graduation, not a subscription treadmill.
- Your start data runs the program. A sixty-second evening log feeds a weekly titration: at an 80% start rate your commitments grow, below 50% every task drops a rung — and the count never goes to zero. We cut the size, never the schedule. None of the three incumbents adapts to anything.
- Honest doors. A lifelong, everywhere pattern gets a plain note that an ADHD assessment is worth discussing. Procrastination travelling with flat mood gets a warm pointer to Lift, on the same engine. No incumbent has an answer for either.
무료로 시작하세요. 효과가 있을 때만 계속하세요.
첫 주
- Onboarding + two full sessions
- Daily start log + your stuck-list
- Your baseline start report
전체 프로그램
- All six weeks of Start Small, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
여러 가지를 동시에 해결하고 싶으신가요? 관련 프로그램을 묶어서 이용할 수 있습니다 — 두세 개를 묶으면 할인됩니다. 번들은 출시 시점에 공개됩니다.
시작하기 전에
Isn't this just a discipline problem?
No — and the evidence is unusually clear on this. Procrastinators don't lack time-management skills; they're avoiding feelings about tasks, and avoidance is rewarded instantly with relief. That's negative reinforcement, not character. The program treats the mechanics: shrink the start until the feeling stops mattering, and schedule it so intention isn't in charge.
How is this different from blockers, timers, and accountability apps?
Those tools manage the work session; this program treats the avoidance habit. A blocker makes distraction expensive and a timer makes focus visible — useful, and week five teaches you to use both — but neither touches why the start feels impossible. Start Small re-sizes your actual stuck tasks against your own start-rate data, week by week, until starting is cheap without scaffolding.
What if it's ADHD?
Everything here still works for you as written — shrinking, scheduling, and friction design are exactly the tools ADHD-informed clinicians reach for. One honest note, which onboarding will also give you: if starting has been this hard in every part of life since you were a kid, that pattern is worth discussing with a clinician — an assessment can open doors this program can't. Do both; they help each other.
How much time does it take?
Sixty seconds each evening for the start log, and ten to fifteen minutes three times a week for the sessions. The practice happens inside your existing day — on your real stuck tasks, in versions small enough to actually start.
Be first to start small
Start Small is launching soon on the web and in the Untangle app. Join the early-access list — it takes about sixty seconds, which is exactly the point.
프로그램이 오픈되면 이메일 한 통만 보내드립니다. 스팸성 메일은 없습니다.