# Procrastination Guides: Start What You Keep Putting Off URL: https://startr.online/guides > Plain-language guides to procrastination: what it is, why you do it and how to start, with the two-minute rule, if-then plans, ADHD tips and free tools. **Guides** # Guides to procrastination Short, practical guides on why we put things off and how to start anyway. Each one cites the research it relies on, and some are also in Spanish, Portuguese, French, German, Italian, Polish and Japanese. ## Free tools - [**Free tool: get a 2-minute first step**](https://startr.online/first-step) Type the thing you keep putting off and get it split into parts, with a first step you can do now. Works in any language, no sign-up. - [**Free tool: Pomodoro timer**](https://startr.online/pomodoro-timer) 25-minute focus rounds with breaks, adjustable lengths and a 2-minute warm-up for when you can't start. Runs in your browser, no sign-up. ## Start here - [**What is procrastination?**](https://startr.online/what-is-procrastination) What the word means, how psychologists define it, the common types, and how it differs from laziness and rest. - [**Why do I procrastinate?**](https://startr.online/why-do-i-procrastinate) Six common reasons, the research behind them, and what helps with each one. - [**How to stop procrastinating**](https://startr.online/how-to-stop-procrastinating) Eight methods that research supports, from two-minute steps to forgiving yesterday, and a plan for the next ten minutes. - [**How Startr works**](https://startr.online/how-startr-works) The app's five daily stages, what each one asks of you, and the research each one is built on. ## Ways to start - [**The two-minute rule**](https://startr.online/two-minute-rule) David Allen's and James Clear's versions, why the rule works and twelve examples of two-minute first steps. - [**Implementation intentions (if-then plans)**](https://startr.online/implementation-intentions) Tie a step to a time and a place. What the research found, ten examples and the mistakes that weaken it. - [**Mel Robbins' 5 second rule**](https://startr.online/5-second-rule) What the countdown is meant to do, what the evidence says, and how it compares with the two-minute rule. - [**Eat the frog**](https://startr.online/eat-the-frog) Brian Tracy's do-the-hardest-thing-first method, how to pick your frog, and what to do when the frog is too big. - [**Time blocking**](https://startr.online/time-blocking) How to plan your day in blocks, an example schedule, and how to stop the first block turning into more avoiding. - [**Body doubling**](https://startr.online/body-doubling) Why working alongside someone helps you start, what the research says and five ways to try it. ## Motivation, energy and focus - [**How to get motivated**](https://startr.online/how-to-get-motivated) Why motivation often shows up after you start, and how to make starting small enough to do today. - [**How to stop being lazy**](https://startr.online/how-to-stop-being-lazy) Work out whether it's avoidance, tiredness or a goal you don't want, then use the fix that matches. - [**Task paralysis**](https://startr.online/task-paralysis) Why you can know what to do and still not start, and seven ways to get unstuck. - [**ADHD and procrastination**](https://startr.online/adhd-procrastination) Why ADHD makes starting so hard, how it differs from ordinary procrastination, and what helps. - [**Executive dysfunction**](https://startr.online/executive-dysfunction) What executive functions are, how problems with them show up day to day, and strategies that help. - [**Revenge bedtime procrastination**](https://startr.online/revenge-bedtime-procrastination) Why you stay up late when you're tired, what research calls bedtime procrastination, and a 7-night plan. ## Studying and apps - [**How to stop procrastinating on studying**](https://startr.online/stop-procrastinating-studying) Why studying is easy to put off, what procrastination does to grades, and ten first steps for common study tasks. - [**Apps for procrastination**](https://startr.online/procrastination-apps) Starting apps, blockers, body doubling, timers and planners: which kind helps with which kind of stuck. - [**Structured vs Tiimo**](https://startr.online/structured-vs-tiimo) The two most popular visual day planners compared, and what to use when the problem is starting rather than planning. ## In other languages - [**Español**](https://startr.online/es/) Guías en español: qué es la procrastinación, cómo dejar de procrastinar y la técnica Pomodoro. - [**Português**](https://startr.online/pt/) Guias em português: o que é procrastinação, como parar de procrastinar e a técnica Pomodoro. - [**Français**](https://startr.online/fr/) Guides en français : la procrastination, comment arrêter de procrastiner et la méthode Pomodoro. - [**Deutsch**](https://startr.online/de/) Ratgeber auf Deutsch: was Prokrastination ist, wie du sie überwindest und die Pomodoro-Technik. - [**Italiano**](https://startr.online/it/) Guide in italiano: cos'è la procrastinazione, come smettere di procrastinare e la tecnica del pomodoro. - [**Polski**](https://startr.online/pl/) Poradniki po polsku: czym jest prokrastynacja, jak przestać prokrastynować i technika Pomodoro. - [**日本語**](https://startr.online/ja/) 日本語のガイド：先延ばしの原因と直し方、やる気が出ないときの対処法、ポモドーロタイマー。 **Try it on your own thing** Startr is a procrastination app built on the ideas in these guides. You type the thing you keep putting off, it writes a first step that takes two minutes, you pick a time and a place, and at that time it counts you down and starts a 5-minute timer. There's no sign-up, and the web app works on any phone or computer. [Get my first step](https://app.startr.si)