The task is staring at you, and your brain just. won’t.
Procrastination quick tips don’t need a ten-step plan or a weekend retreat. They need to work in the next sixty seconds, before your brain talks you into checking your phone again. A 2025 study published in BMC Psychology by Anusha Garg and colleagues at UC Santa Barbara found that a guided two-minute exercise reduced emotional resistance to tasks and increased the likelihood of acting within the next day [1]. That’s the kind of speed this article is built for.
This isn’t a deep exploration of why you procrastinate. You already know why. What you need is an emergency toolkit – a set of rapid interventions you can grab when the deadline is close and your motivation has gone dark. Every technique below can be deployed in under a minute. These are emergency tools, not habit systems. They are designed to get you started in the next sixty seconds, not to replace the longer-term work of building routines and understanding your patterns.
Procrastination is the voluntary delay of an intended task even when the delay will cause negative consequences. Procrastination differs from strategic delay, which involves intentional postponement with a rational plan for later completion.
Behavioral activation is a therapeutic technique where taking small physical actions generates the motivation that was missing before the action started, reversing the common assumption that motivation must come first.
Task initiation is the cognitive act of starting a planned activity, distinct from task completion. Research consistently identifies task initiation as the phase where procrastination most frequently occurs.
What You Will Learn
- How a two-minute start tricks your brain into action
- Why working next to someone else reduces procrastination
- How a simple environment change resets avoidance patterns
- The if-then trigger that automates task initiation
- The 60-Second Reset Protocol for breaking procrastination cycles fast
Key Takeaways
- A two-minute task breakdown paired with a self-chosen reward significantly increases motivation to start [1].
- Body doubling – working alongside another person – supports task initiation and sustained focus for procrastinated tasks.
- Changing physical location disrupts environmental cues tied to avoidance behavior and resets mental defaults.
- Implementation intentions in if-then format produce medium-to-large effects on goal achievement [2].
- Self-compassion reduces future procrastination more than self-criticism, which reinforces avoidance [3].
- The 60-Second Reset Protocol combines three rapid interventions – affect labeling, if-then planning, and environment change – into one sequence.
- Starting a task creates cognitive tension (the Ovsiankina effect) that drives the brain to continue and finish [4].
- Procrastination responds better to action-first strategies than to waiting for motivation to arrive.
1. How does the two-minute start break through procrastination?
The hardest part of any task isn’t the middle. It’s the first ten seconds. Doctoral researcher Anusha Garg’s 2025 study at UC Santa Barbara focused on what the research team calls “the starting line problem” – that tiny psychological pause between intending to act and actually acting [1]. Their findings showed that participants who completed a brief guided exercise reported less emotional resistance and greater likelihood of following through.
The two-minute start works by shrinking a task down to its smallest possible first action, then pairing that action with a self-chosen reward. When participants only broke their task into smaller steps, motivation increased modestly. But when they paired that first step with a reward – a walk, a snack, texting a friend – the motivation boost was significantly stronger [1]. This connects to the two-minute rule and micro-commitments approach, where the goal is getting started rather than finishing. The theory of learned industriousness explains why: when effort gets paired with reinforcement, effort itself becomes rewarding over time.
So here’s what to do right now: pick the task you’re avoiding and identify the single smallest action – not “write the report,” but “open the document and type one sentence.” Do that, and only that. Then reward yourself with something small. The rest often follows on its own, driven by what psychologists call the Ovsiankina effect – our natural urge to complete tasks we’ve already started [4].
2. Why does body doubling make starting easier?
Body doubling means working alongside another person, either in the same room or through a virtual platform like Focusmate or Flow Club. The other person doesn’t need to help with your task. They just need to be there. A 2024 ACM survey by Eagle et al. studied 193 neurodivergent individuals and found that participants overwhelmingly used body doubling to initiate tasks, stay motivated during tasks, and reach completion [5].
Body doubling functions as borrowed executive functioning – another person’s focused presence keeps your own attention anchored to the task. The proposed mechanisms include social facilitation theory (performance increases when working near someone else on a similar activity), the Hawthorne effect (behavior shifts when being observed), and simple accountability pressure [5]. A 2025 preprint study using virtual reality found that participants finished tasks faster and reported greater sustained attention with both human and AI body doubles compared to working alone [6].
“Participants described using body doubling to initiate, stay motivated during, and complete tasks, with some reporting it as the only strategy that consistently worked for them.” – Eagle et al. (2024), ACM Transactions on Accessible Computing [5]
The quick version: text a friend “I’m working on X for the next 30 minutes, are you working on anything?” or open a virtual co-working session. The presence of another person changes the equation – you don’t want to be the one scrolling when someone else is focused. That mild social pressure is often the nudge that gets you past the starting line.
3. How can a simple environment change reset procrastination?
Your brain associates specific environments with specific behaviors. If you’ve spent three hours at your desk avoiding a task, your desk has become a procrastination cue. Dr. Sophie Leroy at the University of Washington has studied how “attention residue” lingers when switching between tasks in the same context [7]. The same principle applies to procrastination: your environment carries the residue of avoidance.
Changing physical location disrupts the contextual cues that keep procrastination loops running. Move to a different room, go to a coffee shop, or sit on the floor instead of your chair – the shift forces your brain to reassess the situation rather than running on autopilot. Research by Gloria Mark and colleagues at the University of California, Irvine found that workers reported heightened stress and frustration after just 20 minutes of repeated interruptions in the same environment [8]. A fresh context clears that buildup.
This technique takes about 15 seconds – stand up, grab your laptop or notebook, and move. Don’t overthink the destination. The act of physically relocating creates a clean psychological slate for your next attempt at the task, and if you pair this with the 5 second rule for procrastination, the environment change becomes your launchpad.
4. What makes if-then triggers so effective against procrastination?
Peter Gollwitzer, a psychologist at New York University, introduced the concept of implementation intentions in 1999 [2]. The format is simple: “When situation X arises, I will perform response Y.” A meta-analysis by Gollwitzer and Sheeran covering 94 independent studies and more than 8,000 participants confirmed that implementation intentions produce a medium-to-large effect size (d = .65) on goal achievement, beyond having a goal intention alone [15].
Implementation intentions pass control of behavior from conscious deliberation to environmental cues, automating action at the moment of decision. Your brain doesn’t have to decide in the moment – it recognizes the cue and fires the planned response automatically. Frank Wieber and Gollwitzer have described implementation intentions as “an easily applicable planning strategy that can help overcome procrastination by automating action control” [9].
“Implementation intentions have been shown to produce a medium-to-large effect size (d = .65) on goal attainment, across 94 independent studies and more than 8,000 participants.” – Gollwitzer & Sheeran (2006), Advances in Experimental Social Psychology [15]
Here’s your quick version: pick a cue that will happen today (“When I sit down after lunch,” “When my 2 PM meeting ends,” “When I close my email tab”) and attach one specific action (“I will open the project file and write the first three bullet points”). Write it down or say it out loud. The if-then format works even for children as young as six [9], so it can certainly work for your expense report.
5. How does the accountability check-in create instant pressure?
Telling someone what you plan to do – and when – creates a mild social contract that raises the cost of inaction. Piers Steel and Cornelius Konig’s Temporal Motivation Theory explains procrastination through a formula: Motivation = (Expectancy x Value) / (1 + Impulsiveness x Delay) [10]. An accountability check-in works on two variables at once: it increases the perceived value of the task (someone is watching) and reduces the effective delay (the check-in creates a near-term deadline).
A 30-second text message stating a specific commitment to a named person creates more motivational force than an hour of self-talk. The key is specificity – “I’ll be productive today” does nothing, but “I’ll send the draft to Sarah by 4 PM and I’m telling Jake right now” creates a concrete commitment with a named witness and a deadline. This mirrors the structured procrastination approach, where social obligations become the engine that drives task completion.
Don’t overthink who to tell – text a friend, message a coworker, post in a group chat. The person doesn’t need to care deeply about your task. They just need to exist as a witness to your stated intention. Use this template right now: “I’m working on [task] until [time]. Letting you know so I stay on it.” That is the whole message. No context needed, no reply required. Send it before you open the task file. For a detailed comparison of how different accountability methods stack up, see our anti-procrastination methods compared guide.
6. Procrastination quick tips in one protocol: the 60-Second Reset
We call this the 60-Second Reset Protocol – a framework we developed at goalsandprogress.com that chains three rapid interventions into a single sequence you can run in under a minute. It draws on the research behind techniques 1, 3, and 4 above, compressed into one practical flow.
| Step | Action | Time | Mechanism |
|---|---|---|---|
| 1 | Name the emotion holding you back out loud | 10 sec | Affect labeling reduces amygdala activation [16] |
| 2 | Write one if-then statement for the next 30 minutes | 15 sec | Implementation intentions automate action control [2] |
| 3 | Stand up and move to a different spot | 15 sec | Environment change disrupts avoidance cues |
| 4 | Start the smallest possible first action | 20 sec | Behavioral activation generates momentum |
The 60-Second Reset Protocol works by stacking affect labeling, implementation intentions, and environmental disruption into a single rapid sequence that breaks procrastination cycles. The order matters: naming the emotion first (step 1) lowers the intensity of resistance, the if-then statement (step 2) pre-loads the response, and the location change (step 3) clears the contextual baggage. The micro-action (step 4) triggers the Ovsiankina effect – once started, your brain wants to keep going [4].
60-Second Reset Protocol – Quick Reference Card
Save this or screenshot it for the next time you’re stuck.
- 0:00-0:10 – Say out loud: “I feel [emotion] about [task]”
- 0:10-0:25 – Write: “When [cue], I will [smallest action]”
- 0:25-0:40 – Stand up and move to a new spot
- 0:40-1:00 – Do the smallest action from step 2
From goalsandprogress.com – The 60-Second Reset Protocol
This protocol is built for emergencies, not daily planning. When you’re stuck in a procrastination spiral and nothing is working, run through these four steps without skipping any. The combination is what makes it effective, not any single piece. For a longer-term approach, see our overcome procrastination complete guide.
7. Why does self-compassion beat self-criticism for getting unstuck?
If procrastination is occasional for you – deadline pressure, a difficult task, a bad day – the self-compassion technique gives you a quick reset. If avoidance is a recurring pattern tied to perfectionism, anxiety, or ADHD, self-compassion is not just a technique but a primary tool, and the other quick fixes work better alongside it than as replacements for it.
This one feels counterintuitive – you’re procrastinating, so shouldn’t you be harder on yourself? The research says no. Fuschia Sirois at Durham University studied procrastination and self-compassion across four samples totaling over 700 participants and found a moderately strong negative association between procrastination and self-compassion [3]. Lower self-compassion explained the stress that chronic procrastinators experience, and that stress makes the avoidance worse.
Self-criticism adds another layer of negative emotion to an already aversive task, which the brain then escapes by procrastinating more. Sirois and Timothy Pychyl have written that procrastination is fundamentally about mood management – choosing short-term relief over long-term goals [11]. Beating yourself up adds another layer of negative feeling to the task, which your brain then wants to escape. It’s a feedback loop: procrastinate, feel guilty, avoid the guilt by procrastinating more.
A separate study by Wohl, Pychyl, and Bennett at Carleton University found that students who forgave themselves for procrastinating on a first exam procrastinated less on the next one [12]. The quick anti procrastination tip here is specific: pause, acknowledge that you’ve been avoiding the task without judgment, and say “I’m going to start fresh right now.” That’s it. No affirmations, no journaling. Just a moment of non-hostile acknowledgment, followed by action. If you find that guilt spirals and perfectionism are a recurring pattern, our guide on building an anti-procrastination system covers longer-term approaches.
8. How can reward stacking make the dreaded task tolerable?
Temporal Motivation Theory tells us that tasks with distant rewards and high aversion produce low motivation [10]. Reward stacking flips this by layering immediate, tangible rewards onto the task itself. It’s not about bribing yourself after the task is done. It’s about making the process of doing the task more rewarding in real time.
Play a favorite playlist only when working on the avoided task, pair it with a good cup of coffee or tea you don’t allow yourself at other times, or work in your favorite spot. A 2025 randomized controlled trial by Sjostrom and colleagues targeting university students found that a group CBT program addressing all components of Temporal Motivation Theory – value, expectancy, and impulsivity together – produced a Cohen’s d of 1.09, a large effect size [13]. Reward stacking addresses the value variable in the procrastination equation by making aversive tasks feel better moment-to-moment.
This pairs well with a pomodoro technique guide style approach. Set a 25-minute timer, stack your rewards during that block, and commit to nothing beyond it. The combination of a short time horizon and embedded rewards addresses both the delay and value variables in the procrastination equation. For more ideas on reclaiming wasted hours, check out how to stop wasting time.
9. What happens when you just. count down from five?
Sometimes the simplest techniques are the ones that stick. Counting down from five and physically moving when you hit “one” short-circuits the negotiation loop in your head. Your brain can argue with reasons and plans. It has a harder time arguing with a countdown that ends in physical motion.
The psychology here ties back to behavioral activation: the principle that action precedes motivation, not the other way around. A 2025 paper by Wiwatowska in the British Journal of Psychology found that procrastination is linked to poor attentional control and difficulty with emotion regulation [14]. The countdown method bypasses both attentional control deficits and emotion regulation problems by replacing deliberation with a simple motor sequence. It doesn’t ask you to feel differently – just to move.
Five. Four. Three. Two. One. Open the file. Dial the number. Write the first word. If you want a deeper look at why this works at a neurological level, our article on the 5 second rule for procrastination covers the full research behind countdown-based activation.
Quick anti procrastination tips at a glance
| # | Technique | Time | Best For | Works Best For |
|---|---|---|---|---|
| 1 | Two-minute start | 2 min | Overwhelm, big projects | All types; especially anxiety about scope |
| 2 | Body doubling | 30 sec to set up | Focus issues, boring tasks | ADHD / focus issues |
| 3 | Environment swap | 15 sec | Stuck in a rut, long avoidance | Contextual / habit-loop procrastination |
| 4 | If-then trigger | 15 sec | Recurring procrastination patterns | Deadline anxiety; structured thinkers |
| 5 | Accountability check-in | 30 sec | Tasks with flexible deadlines | Social learners; low-urgency avoidance |
| 6 | 60-Second Reset Protocol | 60 sec | Emergency, nothing else working | All types; use when other techniques fail |
| 7 | Self-compassion pause | 20 sec | Guilt spirals, repeated avoidance | Chronic procrastinators; perfectionism |
| 8 | Reward stacking | 1-2 min | Boring or aversive tasks | Low-motivation / high-aversion tasks |
| 9 | Countdown activation | 5 sec | Decision paralysis, overthinking | Overthinking; initiation difficulty |
Ramon’s Take
I changed my mind about procrastination fixes about two years ago. I used to think the answer was always systems, and that building the right workflow would make procrastination disappear. But some mornings, the system is right there and I still can’t make myself start. What changed for me was accepting that emergency techniques aren’t a failure of planning; they’re a separate category of tool. I keep a sticky note on my monitor that says “name it, move, start small” for the days when my Notion dashboard might as well be wallpaper. The 60-Second Reset Protocol came from exactly that frustration – I needed something I could run on autopilot when my brain refused to cooperate. It doesn’t work every single time, but it works often enough that I trust it more than I trust my own motivation on a bad Wednesday afternoon. These techniques aren’t a replacement for deeper self-understanding, but they’re the fire extinguisher you grab when the building is already smoking.
Procrastination Quick Tips Conclusion: Your Emergency Action Plan
Procrastination quick tips work best when they’re specific, fast, and low-friction. The nine techniques above cover different angles of the same problem: the gap between intending to act and actually acting. Some target the emotional side (self-compassion, reward stacking), others target the cognitive side (if-then triggers, the countdown), and some change the physical context to give your brain a fresh shot.
The best procrastination emergency technique is the one you actually use. Not the one that sounds most impressive.
If you cycle through several techniques and still cannot start, that is information rather than failure. It usually means one of three things. First, the task itself is unclear – try the two-minute start again but on a smaller piece than you attempted before, not the task but the single next decision inside it. Second, the emotional load is higher than any quick technique can clear – this is where the self-compassion pause (technique 7) becomes the primary tool rather than a supporting one; give it a genuine two-minute attempt before reaching for anything else. Third, the goal behind the task is misaligned with what you actually want – that is a longer conversation than any emergency technique can address; the Life Goals Workbook link at the bottom of this page is the right next step in that case. When nothing works in a single episode, give yourself a defined pause, step away for ten minutes, then try again with the two-minute start on a smaller piece than before.
Next 10 Minutes
- Run the 60-Second Reset Protocol on the task you’re currently avoiding: name the emotion, write an if-then statement, change location, start the smallest action.
- Text one person and tell them what you plan to finish by the end of today.
- Set a 25-minute timer and stack one reward (music, a drink, a favorite spot) with the task.
This Week
- Write three if-then statements for your most common procrastination triggers and keep them visible at your workspace.
- Set up a recurring body doubling session with a friend or through a virtual co-working platform.
- Read the overcome procrastination complete guide for the longer-term strategies that complement these emergency fixes.
There is More to Explore
For more strategies on breaking through procrastination, explore our guides on overcoming procrastination and structured procrastination. If timer-based methods interest you, the pomodoro technique guide covers how timed work blocks pair well with several of the techniques above. You can also explore the best anti-procrastination apps for digital tools that support these techniques.
Take the Next Step
If procrastination keeps showing up around the same goals, the problem might not be motivation – it might be alignment. The Life Goals Workbook helps you identify which goals actually matter to you, so you stop fighting yourself to do work that was never the right fit.
Related articles in this guide
Frequently Asked Questions
What is the fastest way to stop procrastinating right now?
The fastest procrastination fix is the two-minute start: pick the smallest possible first action on your task and commit to doing only that. Research from UC Santa Barbara found that pairing a small first step with a self-chosen reward significantly boosts motivation to act within the next day [1]. The reward doesn’t need to be large – a short walk, a favorite snack, or a quick text to a friend can serve as sufficient reinforcement.
Does body doubling work for procrastination?
Body doubling, working alongside another person either in-person or virtually, shows promise for task initiation and sustained focus. A 2024 ACM survey of 193 neurodivergent individuals found participants used body doubling to initiate, stay motivated during, and complete tasks [5]. Controlled studies are still limited, but a 2025 preprint using virtual reality found faster task completion and greater sustained attention with body doubles compared to working alone [6].
Can changing your environment break a procrastination cycle?
Changing your physical environment disrupts the contextual cues tied to avoidance behavior. Moving to a new room, a coffee shop, or outside resets environmental triggers. The shift forces your brain to reassess the situation rather than defaulting to habitual delay patterns. Research on attention residue suggests that staying in the same context preserves the cognitive footprint of the avoided task [7].
What is an implementation intention for procrastination?
An implementation intention is a pre-planned if-then statement that links a specific situational cue to a specific action: “When X happens, I will do Y.” Peter Gollwitzer at New York University introduced the concept [2], and a 2006 meta-analysis he co-authored with Paschal Sheeran, covering 94 studies and 8,000+ participants, found the format produces a medium-to-large effect size (d = .65) on goal achievement [15]. The format is most effective when the situational cue is specific and inevitable (a meeting ending, a coffee cup going down) rather than vague (“when I feel ready”). Research on implementation intention failure points to two main causes: competing intentions that activate in the same moment, and cue specificity that is too low to trigger automatic execution. To make yours stick, tie the cue to a concrete event that already happens in your routine and keep the action to a single observable behavior rather than a multi-step process.
Why does self-criticism make procrastination worse?
Self-criticism increases emotional distress, which makes task avoidance more appealing as a mood repair strategy. Fuschia Sirois found across four samples that low self-compassion explains the stress chronic procrastinators experience [3]. Self-forgiveness reduces future procrastination by replacing avoidance motivation with approach motivation, as demonstrated in a Carleton University study where students who forgave themselves procrastinated less on subsequent exams [12]. The distinction worth noting is that accountability and self-criticism are not the same thing. Holding yourself to a standard – telling a colleague you will have a draft by noon – can increase follow-through without adding emotional load. Self-criticism becomes counterproductive specifically when it adds shame or global negative self-judgment (“I’m lazy”) rather than behavioral feedback (“I need to start earlier”). The former triggers avoidance; the latter supports adjustment.
How many procrastination techniques should I try at once?
Start with one technique per procrastination episode. The 60-Second Reset Protocol chains three interventions into a single sequence, which is the maximum recommended for a single attempt. Trying too many techniques at once creates decision overhead that fuels more delay rather than reducing it. This is editorial guidance based on the design of the protocol, not a prescription derived from a single study. Pick the technique that best matches your current blocker and give it a genuine try before switching.
Glossary of Related Terms
Affect labeling is the practice of naming an emotion out loud or in writing, which research shows reduces amygdala activation and lowers the intensity of negative emotional responses [16].
Ovsiankina effect is the psychological tendency to resume and complete interrupted or unfinished tasks, driven by cognitive tension that persists until the task reaches completion.
Temporal Motivation Theory is an integrative motivational framework developed by Piers Steel and Cornelius Konig that explains procrastination through the interaction of expectancy, value, impulsiveness, and delay.
Implementation intention is a self-regulatory strategy that specifies when, where, and how a person will act on a goal, using an if-then format to link situational cues to planned responses.
Social facilitation is the phenomenon where individual performance on a task improves when other people are present and working on similar activities, first defined by Floyd Allport in 1924.
Attention residue is the lingering cognitive engagement with a previous task that impairs performance on the current task, a concept researched by Sophie Leroy at the University of Washington.
This article is part of our Procrastination complete guide.
References
[1] Garg, A., Shelat, S., & Schooler, J. W. (2025). “A brief intervention to overcome the starting line problem: Reducing emotional resistance and increasing task initiation.” BMC Psychology, 13(1). https://doi.org/10.1186/s40359-025-03388-3
[2] Gollwitzer, P. M. (1999). “Implementation intentions: Strong effects of simple plans.” American Psychologist, 54(7), 493-503. https://doi.org/10.1037/0003-066X.54.7.493
[3] Sirois, F. M. (2014). “Procrastination and stress: Exploring the role of self-compassion.” Self and Identity, 13(2), 128-145. https://doi.org/10.1080/15298868.2013.763404
[4] Zeigarnik, B. (1927). “On finished and unfinished tasks.” Psychologische Forschung, 9, 1-85. See meta-analysis: Seifert, C. M. & Patalano, A. L. (2025). “Interruption, recall and resumption: A meta-analysis of the Zeigarnik and Ovsiankina effects.” Humanities and Social Sciences Communications, 12. https://doi.org/10.1057/s41599-025-05000-w
[5] Eagle, T., et al. (2024). “It was something I naturally found worked and heard about later: An investigation of body doubling with neurodivergent participants.” ACM Transactions on Accessible Computing, 17(3), 1-27. https://doi.org/10.1145/3689648
[6] Almousa, O. et al. (2025). “You Are Not Alone: Designing Body Doubling for ADHD in Virtual Reality.” arXiv preprint, arXiv:2509.12153. https://arxiv.org/abs/2509.12153
[7] Leroy, S. (2009). “Why is it so hard to do my work? The challenge of attention residue when switching between work tasks.” Organizational Behavior and Human Decision Processes, 109(2), 168-181. https://doi.org/10.1016/j.obhdp.2009.04.002
[8] Mark, G., Gudith, D., & Klocke, U. (2008). “The cost of interrupted work: More speed and stress.” Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, 107-110. https://doi.org/10.1145/1357054.1357072
[9] Wieber, F., & Gollwitzer, P. M. (2016). “Overcoming procrastination through planning.” In F. M. Sirois & T. A. Pychyl (Eds.), Procrastination, Health, and Well-Being (pp. 185-205). Academic Press. https://doi.org/10.1016/B978-0-12-802862-9.00009-6
[10] Steel, P. & Konig, C. J. (2006). “Integrating theories of motivation.” Academy of Management Review, 31(4), 889-913. https://doi.org/10.5465/amr.2006.22527462
[11] Sirois, F. M. & Pychyl, T. A. (2013). “Procrastination and the priority of short-term mood regulation: Consequences for future self.” Social and Personality Psychology Compass, 7(2), 115-127. https://doi.org/10.1111/spc3.12011
[12] Wohl, M. J. A., Pychyl, T. A., & Bennett, S. H. (2010). “I forgive myself, now I can study: How self-forgiveness for procrastinating can reduce future procrastination.” Personality and Individual Differences, 48(7), 803-808. https://doi.org/10.1016/j.paid.2010.01.029
[13] Sjostrom, A. et al. (2025). “Group cognitive behavioral therapy for reducing procrastination in college students: A randomized controlled trial.” Cognitive Behaviour Therapy, 54(4). https://doi.org/10.1080/16506073.2025.2543893
[14] Wiwatowska, E. (2025). “Is poor control over thoughts and emotions related to a higher tendency to delay tasks? The link between procrastination, emotional dysregulation and attentional control.” British Journal of Psychology. https://doi.org/10.1111/bjop.12793
[15] Gollwitzer, P. M., & Sheeran, P. (2006). “Implementation intentions and goal achievement: A meta-analysis of effects and processes.” Advances in Experimental Social Psychology, 38, 69-119. https://doi.org/10.1016/S0065-2601(06)38002-1
[16] Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). “Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli.” Psychological Science, 18(5), 421-428. https://doi.org/10.1111/j.1467-9280.2007.01916.x
