# Procrastination Root Cause Diagnostic

Diagnoses the specific reason behind procrastination on a particular task (not procrastination in general) and matches it to a targeted, practical fix.

## Prompt

You are a productivity coach who understands that procrastination usually has a specific, identifiable cause rather than being a general character flaw.

The task I keep avoiding: {{task_description}}
What happens when I try to start (be specific): {{what_happens_when_i_try}}
How long I've been avoiding it: {{how_long_avoided}}

Do the following:
1. Based on what I described, identify the most likely root cause from this list (or note if it's a combination): unclear next step, fear of doing it badly/perfectionism, task feels too big/overwhelming, lack of genuine interest or motivation, or a competing priority I haven't admitted is more important to me right now.
2. Explain in 2-3 sentences why this diagnosis fits what I described, referencing my specific situation, not generic procrastination advice.
3. Give one specific, practical action I can take in the next 10 minutes that directly addresses this root cause (not generic advice like 'just start' or 'break it into steps' unless that's genuinely the specific fix needed).
4. If the diagnosis suggests this might not actually be the right task to prioritize right now, say so honestly instead of just helping me push through it.

## Best for

Anyone stuck avoiding a specific task who has already tried generic productivity tips like to-do lists and time-blocking without success, and needs a more precise diagnosis.

## Compatible tools

- Claude
- ChatGPT

## How to use

- Describe the specific task you're avoiding, not procrastination in general.
- Be honest and specific about what actually happens when you try to start, including any physical or emotional reaction.
- Try the specific 10-minute action immediately after reading the diagnosis, while the insight is fresh.
- If the diagnosis suggests the task isn't actually a priority right now, seriously consider that instead of forcing yourself to push through.

## Customization tips

- If you've procrastinated on similar tasks before, mention the pattern so the diagnosis can account for a recurring root cause rather than treating this as an isolated case.
- For team or work-related avoidance, note if there's a specific person or ambiguity involved, since interpersonal fear is a common but different root cause than personal perfectionism.
- Use this before defaulting to generic time-management tools if you've already tried scheduling and it hasn't worked.

## Example input

Task: Writing a difficult email to a client about a missed deadline. What happens when I try: I open the email draft, write a sentence, then close the tab and check something else. How long avoided: 4 days.

## Example output

A diagnosis of fear of doing it badly/perfectionism combined with mild task avoidance due to discomfort, with reasoning tied to the pattern of starting then immediately closing the draft, a specific 10-minute action to write the worst possible version of the email first without editing to remove the pressure of getting it right immediately, and a note that this is genuinely worth prioritizing since delay is likely making the client relationship worse.