Скачать или смотреть Break the Avoidance-Relief Loop with the Two-Minute Timer

You open the email or the form and hover for a second. Without choosing it, your hand moves to the phone, then a few tabs, then something that feels unrelated but oddly urgent.

Ten minutes later you’re still not started, and the avoided task now feels heavier. A small wave of relief shows up, and the loop quietly resets for next time.

Avoidance is often reinforced by fast relief: tension rises, you exit, the drop teaches your brain that escaping works. This video breaks down the avoidance-relief loop and shows how to interrupt it with brief contact that doesn’t rely on confidence. - Name the loop the moment the urge to bail appears - Use a two-minute timer on the smallest real version of the task - Schedule one repeat so it becomes repetition, not a one-off test

The aim is normal, boring contact with what you’ve been avoiding, so the relief payoff stops running the start.