We’ve all been there… staring at a to-do list but doing everything else instead. 😅 Avoidance and procrastination sneak in when we’re feeling:

• 😰 Overwhelmed – freezing up, distracting yourself with unimportant tasks.

• 😞 Inadequate – thoughts like “I’m not capable” or falling into all-or-nothing thinking.

• 😴 Unmotivated – low energy, tight chest, and the urge to avoid what matters most.

The good news? You can break the cycle with small, intentional steps. Let’s dive in. 👇

🔎 Step 1: Recognize the Signs

Awareness is the first step. Notice the thoughts, feelings, and body signals (like chest tightness or racing thoughts) that show avoidance is taking over.

🪜 Step 2: Take One Small Action

Big tasks feel paralyzing. Instead, start tiny. Write one sentence, send one email, or make one call. Small actions build momentum.

💡 Step 3: Expect the Discomfort

Tell yourself: “I don’t want to do this… but I will anyway.”
When you expect resistance, it feels less scary.

🎯 Step 4: Focus on Progress, Not Perfection

Don’t wait to finish everything before celebrating. ✔️
Reward yourself for small wins and forward movement. Progress > Perfection.

👥 Step 5: Create Accountability

Share your goals with a friend, sibling, or partner. Text them your to-do list. Knowing someone else is keeping an eye on your progress makes it harder to back out.

🌱 Step 6: Remember Your Growth So Far

You’re not starting at zero. Every step you’ve taken before today counts. Recognizing past progress helps build confidence and momentum.

🛤 Step 7: Give Yourself Options

Avoidance thrives on rigidity. Instead, create multiple ways to get from point A ➡️ B. Flexibility = freedom = more action.

✨ Final Thoughts

Avoidance and procrastination don’t mean you’re lazy or incapable. They’re signals that you need a new approach.

Start small. ✅ Expect discomfort. ✅ Celebrate progress. ✅
Every tiny action is proof: you’re moving forward. 💪

🌿 Ready to Break Free From Avoidance?

At Big Valley Therapy, we help individuals and couples overcome the stuck patterns of avoidance, procrastination, and self-doubt so they can live with clarity, confidence, and purpose.

👉 Book your 20-minute growth session today and start cultivating change in every valley of life.