Break the First Link

You do not have to overhaul your whole approach to procrastination today. You just have to snap the first link in the chain: the emotional trigger. The spiral only spins if the avoidance feels good enough to repeat. Disarm the feeling at the start, before it hands you an excuse, and the rest of the loop has nothing to feed on.

Three moves work on the feeling, not just willpower: name the emotion, shrink the start to two minutes, and forgive the last slip so stress does not feed the next dodge.