How One Simple Book Helped Me Rethink Procrastination — And Why This Visual Map May Help You Too

Lætitia
Dec 8
5 min read

Procrastination is one of those quiet struggles that can shape an entire inner life. Sensitive, gifted, and neurodivergent individuals often experience it not as “laziness,” but as a deep internal tension: too many ideas, too much intensity, and a nervous system that constantly oscillates between inspiration and overwhelm.

Years ago, while searching for practical ways to help my clients navigate this internal conflict, I came across a book that offered something refreshing — simple, actionable habits instead of pressure or guilt. That book was 23 Anti-Procrastination Habits by S.J. Scott.

Today, I want to share its essence with you — not through a summary, but through a mind map I created back then to make the ideas easier to apply. Many of my clients have told me it brought them clarity and peace, so I hope it supports you too.

Here is the map:👉 https://www.xmind.net/m/G4Gqw4

Before exploring it, let’s honour the author who inspired it.

Who is S.J. Scott?

S.J. Scott is an American author known for his accessible, down-to-earth approach to habit building. Through his platform Develop Good Habits, he writes about small, sustainable changes that help people create the life they envision — without burnout, guilt, or unrealistic expectations.

His interest in habits didn’t come from theory.

For many years, he struggled with chronic procrastination: late university papers, unfinished projects, and a constant sense of falling behind despite good intentions. Only when he began studying the mechanics of behaviour change did things shift. Through reading, experimenting, and refining his own routines, he learned that progress happens through tiny, repeatable habits, not sudden transformation.

In 2013, amid rising digital distractions and growing social pressure to “perform,” Scott published 23 Anti-Procrastination Habits. Its goal was not to motivate through force, but to offer simple strategies to reduce overwhelm and make action feel possible again.

This approach remains especially relevant today — particularly for those with ADHD traits, high emotional intensity, strong sensitivity, or a fast, multidirectional mind.

The Context Behind “23 Anti-Procrastination Habits”

Published in 2013, 23 Anti-Procrastination Habits reflects Scott’s personal journey from chronic procrastinator to habit-oriented doer.

In a world saturated with motivational speeches, quick-fix promises, and overwhelming to-do lists, the book stands out for its simplicity and practicality: rather than offering a long philosophical treatise, it provides 23 small, concrete habits anyone can try. These habits are designed to build consistency, reduce overwhelm, and help readers move from intention to real action without requiring drastic life changes.

Scott wrote the book at a time when digital distractions, freelance instability, and constant busyness were already challenging many people’s ability to focus and follow through. His approach — focusing on gradual habit formation rather than drastic transformation — resonates especially with people who have neurodivergent traits, sensitive temperaments, or a tendency toward overthinking and shame around productivity — much like the audience you serve.

This short introduction frames S.J. Scott as someone who deeply struggled with procrastination, discovered through trial and reflection what works, and chose to share it in an accessible, practical guide. Placing this before your mind-map presentation will give readers helpful context — and reinforce the value of the map you made.

Why This Book Resonated With Me

At the time I discovered the book, I was already supporting individuals navigating emotional overwhelm, trauma responses, and executive dysfunction. I needed tools that were:

simple
gentle
actionable
adaptable to each person’s nervous system
and free from shame-based productivity culture

This book met those criteria. Not because it was revolutionary, but because it broke internal change down into micro-habits even the most overloaded mind can take on.

To integrate and transmit the concepts more easily, I created a mind map — a visual synthesis that highlights the structure and logic behind each habit.

I’m sharing it today because many of my clients say:

“I understand things better visually.”
“My brain needs structure without rigidity.”
“Seeing everything in one place reduces overwhelm.”

If that sounds familiar, you might find this map surprisingly soothing.

👉 Explore it here: https://www.xmind.net/m/G4Gqw4

How These Habits Support Sensitive and Neurodivergent Minds

Procrastination often has emotional roots — not organisational ones. For gifted, autistic, ADHD, and highly sensitive individuals, it frequently stems from:

perfectionism or fear of disappointing
emotional intensity
difficulty initiating tasks (executive dysfunction)
overwhelm from stimuli or internal pressure
deep thinking that spirals instead of converges
nervous system fatigue
trauma-triggered avoidance

Scott’s habits help address these layers indirectly by focusing not on the outcome but on the micro-action.

Here are a few examples of how this benefits your mind:

1. Small habits lower the nervous system’s resistance.

Instead of “finish the project,” you focus on “work for 3 minutes.” Your brain doesn’t panic.

2. Structure becomes soothing rather than oppressive.

A clear ritual removes the chaos without forcing you into rigidity.

3. You’re guided back into your body.

Many habits involve breathing, grounding, or intentional pauses.

4. Shame decreases — which naturally increases motivation.

You stop punishing yourself for “not doing enough.”

5. You build trust in yourself.

Each micro-success rebuilds self-worth and confidence.

This is why I still recommend micro-habit approaches to my clients today: they respect neurodiversity, trauma patterns, and emotional complexity.

How to Use the Mind Map

Here are a few suggestions to make the most of it:

• Explore it slowly

Let your eyes wander. Don’t try to “learn everything.”

• Pick only one habit at a time

Your nervous system doesn’t need pressure — it needs a clear entry point.

• Follow what feels light

If a habit feels heavy, skip it for now.

• Integrate gently

A habit is a whisper, not a command.

• Notice emotional reactions

Sometimes procrastination hides sadness, fear, or exhaustion. The map can help you recognise these layers without judgment.

• Return to it when you feel lost

Think of it as a compass, not a rulebook.

Why I’m Sharing This Map With You Today

Because procrastination is painful. Because your mind is intense, creative, sensitive, and often overstimulated. Because you deserve tools that honour your complexity instead of shaming you for it. Because healing includes learning to work with your brain — not against it. And because visual clarity can transform the way you show up for yourself.

This is simply one more resource for your emotional, cognitive, and spiritual wellbeing.

👉 The map is here: https://www.xmind.net/m/G4Gqw4 Take what resonates. Leave the rest.

A Gentle Invitation

If you feel that procrastination, emotional overwhelm, or executive dysfunction is draining your energy, limiting your potential, or sabotaging your inner peace, know that you do not have to navigate it alone.

I offer personalised support for: