Set the If-Then
When X happens, I do Y. No decision required.
Pick the most important task you've been avoiding. Write one sentence in this exact format: "If [situation/time], then I will [specific first action]." Example: "If I sit down after lunch, then I will open the proposal doc and write the first paragraph." Put it where you'll see it.
The next action is clear but keeps drifting — the task drifts from day to day.
You're already in motion on the task and don't need a starting trigger.
Why it works
The if-then format pre-loads the decision so motivation no longer carries the whole load. The cue triggers a choice already made.
The if-then format works because it offloads the decision from your conscious mind to an automatic cue-response pattern. When the trigger fires, the behaviour follows with minimal deliberation — you’ve already decided, so motivation is irrelevant. This is fundamentally different from a goal (‘I want to exercise more’) or even a plan (‘I’ll exercise on Tuesday’). Those still require you to notice the moment and choose to act. An if-then pre-loads the choice. The specificity of the trigger is everything — ‘after I pour my morning coffee’ beats ‘in the morning’ because your brain can encode a concrete cue. Vague triggers produce vague follow-through.