TIRCIA · E-book · English
Procrastination
why we put things off, and how to get started
A report, a phone call, an appointment: everyone puts things off sometimes. This e-book explains what research tells us about procrastination, especially the part emotions play, and offers simple tools to get started, one small step at a time, without judging yourself.
01 · Who it is for
For anyone who keeps saying “I’ll do it later”
For students, professionals and anyone for whom putting things off has become a habit that weighs on them. The e-book looks at procrastination as a way of avoiding an unpleasant feeling, explained in plain words.
It offers a week of observation, the 10-minute rule, “if… then…” plans, tips for your environment and a 7-day plan. Therapists and coaches can hand it to the people they support.
02 · Inside the e-book
Nine short chapters, and a first small step
Putting things off: what are we talking about?
A definition, a few figures, and what procrastination is not.
A matter of emotions
Why we put off the feeling a task triggers, more than the task itself.
The four levers of motivation
Confidence, value, distractions and deadlines, after Piers Steel.
My procrastination moments
A week of curious observation to spot your feelings and escape routes.
The hardest part is starting
The tiny step, the 10-minute rule and preparing the night before.
The “if… then…” plan
Deciding in advance when, where and how you act, with examples.
An environment that helps
Relying less on willpower and more on context.
Forgive yourself to move forward
Why kindness towards yourself helps you start again.
My 7‑day plan
One task, one small step a day, and a review at the end of the week.
03 · A look inside
Clear, airy pages, made to be read slowly
Good to know
This e-book offers bearings and goes alongside the care of a doctor or therapist when procrastination is linked to anxiety, low mood or attention difficulties. If you are thinking about suicide, contact your local emergency number (112 in Europe, 999 in the UK, 911 in the US), Samaritans (UK) on 116 123, or call or text 988 in the US. Free, 24/7.
Pick one task today, and take the first small step
Also available in French: La procrastination
Editorial direction: Marie-Agnès ThulliezTIRCIA
Turning information into concrete, immediately usable resources
