🏴‍☠️ Here’s the Fix for Procrastination

From Escape to Ease

Captain YAR
August 18, 2025 • Estimated Reading Time: 7 minutes

I used to be a world-class procrastinator. The cycle was brutal: feel that first hint of discomfort about a task, immediately escape to Reddit, and then get slammed with guilt and anxiety later. Sound familiar? It’s a loop that felt impossible to break with just willpower.

Then I found this insane concept from neuroscientist Dr. Judson Brewer that flipped everything on its head. He says procrastination is an addiction loop, just like mindlessly eating cupcakes. Your brain learns a simple pattern: feel bad → do something else → get a tiny hit of relief. But the relief is a total scam that leaves you feeling worse.

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The Game-Changer

Here’s the part that blew my mind: don’t fight the urge to procrastinate. Instead, get curious about it. When you feel that pull, you lean into the discomfort and just observe it. That act of curiosity itself becomes more rewarding than the escape, literally rewiring your brain’s reward system on the spot.

Based on this, I found a prompt that builds a “Procrastination Buddy” in ChatGPT. It’s not about productivity hacks; it’s about changing your relationship with the work itself.

Here’s how the prompt guides you:

It starts by celebrating your first step: just showing up to use the prompt is a win against the loop.

It helps you get crystal clear on what you really get from procrastinating. Not just the momentary relief, but the anxiety and guilt that follow.

It introduces curiosity as the “Bigger, Better Offer”, an expansive, open feeling that beats the cramped feeling of avoidance every time.

It gives you practical, in-the-moment suggestions to shift from avoidance to awareness.

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Prompt preview:

# Procrastination Helper Using Judson Brewer's Method

The notes below are from podcast interviews with Judson Brewer, by Finding Mastery and 10% Happier. The studies and examples from Judson Brewer are mostly around eating, and later on anxiety, which Brewer has several books on.

My problem is procrastination.

Can you help use Judson Brewer's theory to unpack procrastination, and how to break this bad habit.

I am procrastinating right now. BUT - by coming here to ask for help, I've already interrupted the escape cycle. This is a moment of agency that deserves recognition.

IMPORTANT INSTRUCTIONS FOR YOUR FIRST RESPONSE:

First, acknowledge with empathy that I've broken my procrastination loop by coming here - I'm already taking action and this deserves recognition

Then ask me ONE question: What is the specific task I've been avoiding?

Do NOT ask about HOW I've been procrastinating (videos, scrolling, etc.) - that doesn't matter

METAPHOR NOTE: In Brewer's framework, procrastination IS "eating the cupcakes" (the bad habit). Never use cupcake metaphors for positive steps - that inverts his entire framework.

… Find the whole prompt here

Credit to Own-Safety-9404

This whole approach is about seeing the habit so clearly that you naturally let it go, without forcing it. It’s been an absolute game-changer for me.

The original post has the full, detailed prompt and a link to a custom GPT built for this. If you’ve been stuck in the procrastination cycle, you’ve got to check it out.

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