A free procrastination worksheet built around one minute.
Three days from The Procrastination Journal, free. Each day you pick one task you are avoiding, score from 1 to 10 how bad you expect starting it to feel, start it for one minute, then write down how it actually felt. Procrastination behaves like a mood problem, not a time problem, and the dread you feel beforehand is a forecast you can check.
Download the free PDFNo email needed. Print on A4 or US Letter, or fill it in on a tablet.
What is in the free PDF
- How this journal works. One page. Why this is not a productivity planner.
- The Start Contract. What avoidance has cost you, and the three tasks you have put off longest. Fill it in before the first log.
- Three start logs. Day 01 to Day 03, exactly as they appear in the full journal.
Do the opening page before the first log. It takes five minutes, and the logs mean very little without it.
Why only three
The useful number is the gap between the dread you forecast and the feeling you recorded, averaged over enough days to trust. Three days will not settle it. They will tell you whether writing the forecast down before you start is something you will keep doing.
The method behind it is free to read: the Evidence Log, explained in full.
If the three work for you
The full journal carries on from exactly where the sample stops: 30 starts, four weekly checkpoints, the Verdict and the Excuse List. It is a printable PDF on Etsy · paperback on Amazon, and the whole Etsy shop is 30% off until 25 October. How the full journal works.
A self-help record, not treatment. It does not address avoidance driven by depression, anxiety or ADHD. If tasks going undone are damaging your work or health, talk to a GP. The interior is written and laid out with AI assistance, then reviewed and checked. Quotations are public domain. Free for personal use; please share the link to this page rather than the file. All our free samples.