We’ve all been there—staring at that important task on our to-do list and suddenly finding everything else more urgent. Sound familiar? In these moments, avoidance and procrastination sneak in faster than we’d like. Whether it’s finishing that work project, having that tricky conversation, or tackling the ever-growing pile of clutter, the resistance is real.

So today in episode 273 of the I’m Busy Being Awesome podcast, we’re diving deep into how to stop the snowball and tackle the hard thing—step by step. To do this we’re using some powerful questions and journal prompts to work on procrastination and avoidance – so you can get started.

Here’s the thing: avoidance only makes the dread grow. In fact, I think of avoidance like a snowball—every time we delay, the task we’re dodging gets bigger, heavier, and even harder to face.

We’ll break down the sneaky allure of procrastination, how to choose discomfort that leads to growth, and why taking small steps can help break the cycle of avoidance.

So, if you’ve been feeling stuck or struggling with avoidance behavior, this episode is for you.

To recap, In Episode 273: You Will Discover:

• Seven specific questions you can use to avoid procrastination and get curious to shift into action today.
• How to use your curiosity to reframe resistance.
• The power of choosing your challenge.

Are you ready? Let’s dive in.

Episode 273: 7 Journal Prompts to Overcome Procrastination and Avoidance Behavior (Transcript)

Hey, friends! Welcome back to the podcast. How are you doing today?

In last week’s episode, we dove into something I know many of us deal with—feeling stuck when there’s something we know we need to do but can’t seem to start. We talked about choosing your discomfort—the discomfort of staying stuck versus the discomfort of doing the hard thing.

We also broke down how to recognize when we’re genuinely low on capacity and need rest, and when it’s more about resistance—what I like to call the “toddler tantrum” mind.

One of the big takeaways from last week was this: the more we delay a task, the more dread builds up, making the task feel heavier and harder than it actually is. But by taking even a small step, we can stop that snowball effect and start moving forward.

Now, if you remember, I asked you to spend some time last week gathering awareness of where you experience resistance the most. Was it at work, with personal projects, or maybe at home with daily tasks?

And, as you observed those areas, were you able to tell whether it was about capacity—you simply didn’t have the energy—or more about resistance and avoiding discomfort?

If you did that homework, today’s episode is where we’ll take what you gathered and start breaking it apart. We’re going to look at how to use curiosity to work through that resistance and make a plan for moving forward.

So today, I’m going to walk you through some powerful journal prompts you can ask yourself to help shift from knowing what to do to actually doing it.

These questions will help you reframe your thinking and tackle the resistance head-on. If you have a notebook handy, I encourage you to jot them down, or you can always check the show notes, where Yolanda has them beautifully laid out for you.

Let’s get started.

Questions & Journal Prompts To Improve Procrastination & Avoidance

Now, this may all sound great on the surface…and intellectually, it makes sense. But let’s be real: sometimes, knowing these things isn’t enough to actually get us moving. We still feel stuck, and the resistance is very real.

So, what do we do then?

How do we shift from knowing what we need to do to actually doing it?

One of the most powerful tools we have in moments like this is curiosity. When we approach resistance with curiosity rather than judgment, we open up new ways to understand what’s holding us back. And sometimes, that’s all it takes to start loosening the grip of resistance.

Let’s walk through a handful of powerful questions that can help you work through that resistance and start moving forward.

I encourage you to jot these questions down. You can also head to the show notes, which are beautifully laid out for you by the amazing Yolanda. Either way, I encourage you to give these questions some consideration.

1. If you know it’s going to feel hard either way, what would it look like to choose the hard that moves you forward?

Think about it: if you’re going to feel discomfort no matter what, what would it look like if you leaned into the hard that leads to growth, freedom, and accomplishment?

What would the first step be if you decided to move forward?

Example:

Let’s say you’ve been putting off decluttering your office. Avoiding it feels easier in the moment, but every time you sit down to work, you feel stressed and overwhelmed thinking about the mess.

Choosing the hard that moves you forward could look like setting a 15-minute timer to clear just one area of your desk. You still experience discomfort, but this time it leads to more peace in your workspace and a sense of accomplishment.

2. What’s the short-term relief you’re getting from putting off the task? How long does that relief usually last before the dread and rumination start?

Avoidance gives us a short burst of relief, but how long does that really last? When you avoid something, notice how quickly the relief fades and how soon the dread and stress start to creep back in.

Example:

Maybe you’ve been avoiding replying to a tricky email. The short-term relief comes when you decide, “I’ll deal with it later.” But just hours later, you’re thinking about it again, and by the next day, the weight of that unfinished task is growing heavier. That relief is fleeting, but the dread lingers.

3. If you chose to do the task now, even in the discomfort, what would you gain afterward that’s worth the temporary frustration?

What’s on the other side of the discomfort? If you leaned into the challenge now, what kind of relief, freedom, or satisfaction would you feel afterward? This question shifts your focus from the present discomfort to the future reward.

Example:

Let’s say you’re avoiding going for a run. You know it’s going to feel uncomfortable, but if you think about the energy boost and sense of accomplishment you’ll feel afterward, that might be enough to get you moving. You’re trading short-term frustration for long-term gains—feeling stronger, healthier, and more energized.

4. What would it feel like to experience the relief of having this done, instead of the ongoing weight of avoiding it?

Picture the emotional shift that happens when you’ve completed the task. How would it feel to be free from the mental load of this thing hanging over your head?

Example:

Maybe you’ve been avoiding setting up a doctor’s appointment. You keep thinking about it, and each new thought adds to your stress. Now pause to imagine the relief of finally having it scheduled and no longer needing to remind yourself to get it done.

You’re trading the long-term heaviness of carrying around the unfinished task for the long term lightness of completion.

5. When you think about choosing your ‘hard,’ which option leaves you with more future possibilities and freedom?

This question invites you to think bigger. If you choose the discomfort of action, what future freedom or opportunity might open up for you?

Example:

Imagine you’ve been putting off finishing a work project. Not doing it is weighing you down, but doing it feels overwhelming. By completing it, though, you free up time and mental space for future projects, growth, or even downtime.

Choosing the hard of doing the work now opens up more freedom down the road.

6. How can you find small moments of ease or comfort while you’re in the discomfort of doing the task?

Taking action doesn’t have to be all misery. What small comforts can you add to make the process more bearable or even enjoyable?

Example:

When I have a phone call I’m dreading to make, and I keep putting it off, I will ask Ryan to sit with me as I do it. The amount of feedback I have gotten on that one little strategy is huge. People comment on it all the time. Having Ryan sit with me is that comfort that makes the drudgery of the phone call bearable enough to make it.

But you don’t need to have another person with you either, for example:

• If you’re cleaning the house and dreading it, put on your favorite playlist or a podcast to make the task more enjoyable
• If you’re working on a project, set up a cozy workspace with a cup of your favorite tea.

Adding small comforts can ease the resistance and make the process less daunting.

7. What’s one small way you could bring some pleasure or lightness into doing this thing?

Just because a task is tough doesn’t mean we can’t make it lighter or more fun. How can you inject some joy into the process?

Example:

If you’re writing a report you’ve been dreading, try rewarding yourself with a fun break every time you finish a section. Or, if you’re working on something tedious, can you gamify it? Maybe you time yourself to see how fast you can finish, or compete with a friend to see who can check off their tasks first.

These questions are designed to help you gently reframe your resistance and start shifting toward action. By tapping into curiosity, you’re breaking down the mental walls that keep you stuck and giving yourself a clearer path to move forward.

Closing Thoughts: Embracing Discomfort for Growth

So, here’s the main idea I want to offer you today…

Just because something feels uncomfortable, it doesn’t inherently mean we should avoid it. In fact, sometimes that discomfort is exactly what we need to move forward and grow.

Think about lifting heavy weights. Yes, it feels tough. It’s uncomfortable, your muscles burn, and sometimes you’re counting down the seconds until it’s over. But we all know that by leaning into that discomfort, you come out stronger on the other side. The effort pays off, and over time, what once felt heavy becomes lighter.

This idea also applies in so many areas of life…

Take presenting your ideas in a team meeting, for example. The first few times, it probably feels incredibly uncomfortable. Your heart races, your palms sweat, and you might even stumble over your words. But the more you practice, the more confident you become, and eventually, it doesn’t feel quite so daunting. Leaning into the discomfort leads to greater confidence and ease.

Or think about starting a new project. The thought of not knowing exactly how it will go can feel overwhelming. But once you get started—once you lean into those first awkward steps—you often find your flow, and what seemed difficult at first becomes more manageable. On the other side of that discomfort is progress, momentum, and even excitement.

Here’s a great one: having a tough conversation. Whether it’s addressing a conflict with a colleague or talking about boundaries with a loved one, these conversations can feel really uncomfortable. But avoiding them doesn’t solve the problem. Instead, leaning into the discomfort can lead to resolution, clarity, and even deeper connection.

In fact, I invite you to catalogue your own examples of where leaning into the discomfort has paid off to show your brain the many times it is worth it. 

Building on that, remember: Discomfort isn’t a sign that you’re on the wrong path. It’s often the very thing that helps you grow. The next time you face something hard, ask yourself—what’s on the other side of this discomfort?

What strength, freedom, or opportunity could I gain from leaning in?

You have the power to choose which hard to embrace. And by choosing the hard that moves you forward, you’re building the strength, resilience, and confidence that will carry you through not just this challenge, but the next one, too.

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Alright my friends, that’s going to do it for us this week, and if you want to take this work deeper.

👉 Want to take this work further?  If you want support in both coaching your brain through leaning into the discomfort as well as actionable strategies, frameworks, and supports we can put in place to smooth out some of the friction taking action and following through, let’s talk. Learn more about how we can work together with my small group coaching program, “We’re Busy Being Awesome,” and one-on-one coaching.

 ⭐ Also, if you want to learn my simple step-by-step approach to locking in a routine and making it stick, be sure to check out my free course, the ADHD Routine Revamp training to help you…It’s designed to help you lock in a routine and make it stick.