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LESSON 1 · Defeat Procrastination

The Avoidance Spiral

  1. Threat alarm fires — Your amygdala flags the task as a risk to your ego or comfort.
  2. Stress kicks in — Your body floods with tension, making the task feel even worse.
  3. Relief-seeking takes over — Attention jumps to something easy and pleasant: a scroll, a snack, a "quick" tidy-up.
  4. A dopamine hit lands — The substitute rewards the dodge, locking in the habit.
  5. Guilt piles on — Now you carry the original stress plus shame, so next time is harder.