How to stop putting things off: a method from the NHS

2 min read · 8 steps · Updated 3 October 2026

Short answer

Write down what you have been avoiding for a week. Sort your tasks into routine, necessary and enjoyable, and plan a mix of all three. Start an avoided task with just five minutes on a timer. For the important ones, pick your best time of day, a place where you can concentrate, and a reward for afterwards.

Putting things off is rarely laziness. Usually a task feels too big, too dull or too frightening, and avoiding it brings relief for a moment and more pressure later. The method below comes from the self-help programme of the UK's National Health Service and is based on cognitive behavioural therapy. It works by making tasks smaller and by keeping enough pleasant things in the week.

This is general information, not medical advice. If the problem keeps coming back or affects your daily life, speak to a doctor.

Step by step

  1. Find out what you avoid

    For one week, note every task you postpone, skip or have stopped doing altogether. Look for patterns: is it paperwork, phone calls, housework, or even things you used to enjoy?

  2. Sort your activities into three kinds

    Routine: things that keep life running, such as cooking, cleaning and laundry. Necessary: things with consequences if they are left, such as bills, forms and appointments. Enjoyable: hobbies, exercise, seeing people.

  3. Plan the week with all three

    Write the week out and mark each activity with one of three colours. A week that is all duty wears you out, and a week with no duty builds up trouble. Aim for a mix on most days.

  4. Start with five minutes

    For a task you keep avoiding, set a timer for five minutes and begin. When it rings, you may stop. Most of the time you will carry on, because starting was the hard part.

  5. Put reminders where you will see them

    A note on the door, the form on the keyboard, the sports bag by the shoes. A visible cue beats a good intention.

  6. Use the three Ps for important tasks

    Prime time: do the task at the time of day when you feel most awake. Perfect place: choose somewhere you can concentrate, which may be away from home. Plan a reward: decide beforehand what you will do when it is finished.

  7. Alternate hard and pleasant

    Follow a task you dislike with one you like. The pleasant one becomes the reward, and the day keeps moving.

  8. Recharge on purpose

    Think of your energy as a battery. Enjoyable activities charge it. If you are worn out, schedule more of them, not fewer. They are what makes the rest possible.

Good to know

Break big tasks into steps so small that the first one takes two minutes: open the letter, find the form, write the first sentence.

If you have lost interest in almost everything and feel low or exhausted for more than two weeks, that can be depression and not a planning problem. See a doctor.

Related: how to focus better, how to build a habit that actually sticks and how to stop overthinking.

If you are in immediate danger or thinking of harming yourself or someone else, call the emergency number now (112 in the EU). In Germany the Telefonseelsorge is free and open around the clock on 0800 111 0 111.

In short: Note what you avoid, sort tasks into routine, necessary and enjoyable, plan a mix, start with five minutes on a timer, use prime time, perfect place and a planned reward.

Sources
  • NHS Every Mind Matters: Tackling your to-do list

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