Name the Mood Repair Loop
Identify the uncomfortable emotion underneath an avoidance move and replace it with a lower-cost regulation strategy.
The reframe: the escape is solving a feeling, not the work. The Trigger Feeling Procrastination often starts before the task is even clear. The body reads the task as threat, boredom, or loss of control. That feeling pushes the hand toward something safer. The Relief Reward Email, Slack, research, and cleanup give relief fast. Relief is rewarding, so the loop becomes easier to repeat. The price is paid by future-you. The Replacement Move A skilled response keeps the regulation but removes the escape. Name the feeling, lower the activation, and make one small contact with the task. Open the file,…
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