Patterns I Want to Stop Repeating

Understanding the Roots of Procrastination and Building New Habits

Section 1 | Patterns I Keep Repeating

My Procrastination Patterns

Waiting until the last minute, then panickingSaying 'I'll start Monday' — then not startingSpending hours preparing to start instead of actually startingStarting strong, then abandoning projects partway throughGetting distracted by easier, less important tasksTelling myself I need to be 'in the right mood' to begin

Promising myself 'just five more minutes' — repeatedlyOverthinking and planning endlessly without taking actionAvoiding tasks that feel emotionally heavy or loadedSelf-soothing through food, scrolling, or entertainment when stressedAgreeing to others' priorities to avoid my ownSabotaging my own progress when things are going well

Of the patterns above, the 3 that cause me the most harm are:

Section 2 | Deep Dive — Exploring Your Top Patterns

Pattern 1

Pattern name

Describe how this shows up in your procrastination

How long have I had this pattern? When did it start?

What does this pattern protect me from?

Pattern 2

Pattern name

Describe how this shows up

What does this pattern protect me from?

Pattern 3

Pattern name

Describe how this shows up

What does this pattern protect me from?

Section 3 | The Real Cost of These Patterns

These patterns have cost me (time, opportunities, relationships, self-trust):

The version of myself I could become if I broke these patterns:

When I imagine my future self free from these patterns, I feel:

Hopeful and motivatedSkeptical — I've tried to change beforeScared — change feels uncomfortableRelieved — I'm ready

Section 4 | What Needs to Change

Thought I want to let go of

Replacement thought

Behavior I want to stop

New behavior to replace it

What in my environment makes it easier to procrastinate? What can I change?

Section 5 | New Patterns I Am Building

Old Pattern

New Pattern

The pattern I am most committed to breaking:

I recognize the patterns that have held me back. I choose to see them with compassion rather than judgment, and I commit to building new ones — one day at a time.

Name

Date

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