You know the feeling. There’s laundry spilling out of the hamper, 47 emails glaring at you from your inbox, and a Word document that’s supposed to become a report by Friday morning through… magic? You need to start. You want to start. And yet, you don’t.
The longer you put it off, the worse it gets. You might feel tempted to call yourself names, like “lazy” or “unmotivated,” but psychologists suggest that procrastination isn’t about laziness at all—it’s about emotional regulation. It’s about dodging discomfort: the anxiety of not knowing where to begin, the fear of doing it badly, the sheer weight of the thing itself.
But what if you didn’t have to start the task at all? What if you only had to start getting ready for it?
This is the brilliant idea behind the “anti-start” ritual, a concept that’s been taking over TikTok lately. It’s not a grueling productivity hack designed to squeeze more hours out of your day. Instead, it’s a gentle, compassionate way to trick your brain into crossing the starting line without even realizing the race has begun.
What exactly is the ‘anti-start’ ritual?
TikTok creator Ankita Tejwani (@ankitatej) popularized the term while sharing her personal method for overcoming that paralyzing “freeze” response.
The premise is simple. You trick your brain by lowering the stakes. Instead of telling yourself, “I need to write this essay right now,” you pivot and say, “I’m not going to work. I’m just going to set up my space.”
TikTok · Ankita Tejwani Credit: @ankitatej via TikTok
In her viral video, Tejwani describes her inner monologue: “OK, you’re not going to start,” she tells herself. “That’s OK. Just set the stage for someone who will. Clean your space, light a candle, get a coffee, open your laptop, and set the stage for when you are ready. No pressure.”
Another user, @legalwrites, describes their own “anti-start” ritual: “Begin each session with a consistent, positive trigger. Light a candle, drink the same tea, or play a specific song. These conditions help your brain to recognize that it’s time to focus.”
It’s a bridge between doing nothing and doing the hard thing. And for thousands online, it’s been a game-changer.
Why this simple trick actually works
(1) It quiets the fear response
When a task feels big or daunting, the amygdala—your brain’s built-in threat detector—kicks in. We avoid tasks that make us feel bad: anxious, overwhelmed, unsure, and afraid of screwing up. The worse a task feels, the harder we’ll try to dodge it.
“It’s all about our feelings,” says Tim Pychyl, the head of the Procrastination Research Group and an associate professor of psychology at Carleton University in Ontario, Canada. “Procrastination is the misregulation of emotion. We think that by putting things off, we’re going to feel better.”
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That’s procrastination in action. But if you shift your attention to something small and harmless, like making tea or tidying your desk, your brain relaxes. There’s no threat to react to.
This is what psychologists call “decoupling emotional resistance from task initiation.” Opening a document isn’t scary. Laying out your materials won’t hurt you. Counting down from five takes no courage at all. These tiny gestures are so bland and effortless that your brain’s alarm system has nothing to latch onto.
Another user shares their anti-start, or "start," ritual. Photo Credit: @the.1491 via TikTok
Once the trivial action is complete, however, the psychological landscape shifts. You’re in motion—that’s the game. Once you’ve tricked yourself into lighting the candle or organizing your desk, your brain has shifted gears—motivation starts to build, your prefrontal cortex wakes up, and you’ve cleared the hardest hurdle.
(2) It makes you feel motivated, neurologically
Procrastination isn’t about laziness. It’s about motivation. Or, more precisely, the neurochemistry of it. Dopamine, the molecule that drives you to want things and do things, is at the heart of the issue.
Here’s the “anti-ritual” trick: dopamine doesn’t show up before you start. It shows up after. Waiting around to feel motivated is like waiting for a train that only arrives once you’re already on it. That doesn’t make a ton of sense.
When you take even the smallest action—tidying a desk, opening a file, putting on your shoes—you change your physical state. Suddenly, the motivation you were hoping would arrive on its own is there because you summoned it by moving.
Motivation, in other words, is not the cause of action. It’s the result.
(3) It reduces decision fatigue
Rituals offer something valuable to procrastinators: predictability. Psychologists call this phenomenon “implementation intention,” which is basically the “if-then” plans you make in advance. The logic is straightforward: specific cues are linked to specific actions. For example, “If it’s 9 a.m., then I open my laptop.” Or, “If I finish breakfast, then I sit at my desk.”
Once that connection is forged, there’s nothing to think about. You’ve already decided. There’s nothing left to debate.
This user's start ritual sums it up: we're starting now. Photo Credit: @aaiimmiiee via TikTok
In one study, students were asked to write an essay during Christmas break (arguably the worst possible time to get work done). The students who made implementation intentions about exactly when and where they’d write finished the essay 71% of the time. Those who just set the goal without a plan? Only 32% followed through.
Implementation intentions, or anti-rituals, are so effective because they remove the moment of choice. You hit your cue, and the rest unfolds on autopilot. There’s no window for second-guessing or distraction.
What does an anti-start ritual look like?
The beauty of this concept is that it is entirely personal. Don’t aim for perfection—that’s the exact opposite of an anti-ritual. You need a series of cues that signal to your brain: We are arriving at the workspace.
Here are a few examples of what this might look like for different people.
Woman lighting a candle with a match, surrounded by softly glowing candles.Photo credit: Canva
The “cozy” ritual
This ritual is ideal for writers or administrative professionals who work best when they feel safe and calm.
- Step 1: Put on a pair of comfy socks.
- Step 2: Fill a water bottle or make a cup of hot tea.
- Step 3: Light a specific candle (scent is a powerful trigger for memory and habit).
- Step 4: Put on a specific playlist, like the minimalist YouTube video, “Give your brain a break.”
- Step 5: Open the document.
Man stretching neck in living room, wearing a gray shirt, with eyes closed.Photo credit: Canva
The “active” ritual
If you’re feeling sluggish or physically “stuck,” movement can be the spark your brain needs to wake up and get flowing again.
- Step 1: Stand up and stretch deeply.
- Step 2: Shake out your hands and feet to release nervous energy.
- Step 3: Clean one area of the room.
- Step 4: Sit back down.
Writing down your thoughts and feelings by hand is a totally different experience.Photo credit: Canva
The “analog” ritual
For those who feel immediately overwhelmed by screens, starting with pen and paper can be a game-changer.
- Step 1: Close your laptop.
- Step 2: Grab a physical notebook and your favorite pen.
- Step 3: Write down three things you want to accomplish, or fill a page with free-written thoughts.
- Step 4: Once that’s complete, reopen your laptop.
A gentle word of caution
While the anti-start ritual is an excellent tool, it’s essential to use it in a way that honors who you are. The internet is full of “aesthetic” morning routines that look beautiful but may not be practical in real life.
Beware of the “positivity trap”: It’s easy to get so hyper-focused on perfecting a ritual that it turns back into procrastination. If you spend 45 minutes arranging your desk pens by color before answering an email, the ritual is no longer serving you. The goal is to make starting easier, not to create a more polished obstacle.
Respect your natural rhythm: It’s vital to remember that a ritual should not force you to become someone you aren’t. As reported by Outside Online, forcing a routine that fights your biology can actually backfire.
“Everyone’s routine is super unique, and it’s supposed to be,” Kristen Casey, a licensed clinical psychologist and insomnia specialist, tells Outside Online. “So, if you’re trying to mimic someone else’s routine to a tee, it’s likely that you’ll run into some problems, because you’re not that person.”
For example, if you’re a night owl, forcing a 5 a.m. “anti-start” ritual might lead to sleep deprivation and frustration. Vanessa Hill, a behavioral scientist and science communicator, notes that fighting your circadian rhythm leaves you feeling groggy and less productive.
If your brain works best at 10 p.m., do your anti-start ritual then. The best routine is the one that works with your biology, not against it.
Be kind to your brain
In a culture obsessed with optimization, the anti-start ritual offers an alternative: the permission to begin gently. In this way, it’s not a productivity hack in the usual sense. There’s no weird time-blocking, gamification, or guilt. It’s a way of being kinder to yourself when starting the work feels impossible.
Photo credit: Canva
Anti-start rituals work because they accept a fundamental truth: starting is the hardest part. You don’t need to run a marathon. All they ask is that you lace up your shoes.
Next time resistance shows up, try this: don’t force it. Light a candle. Clear the desk. See what happens next.
It's hard to date when you're fat, but not for the reasons you might think.
"You know what I like about you? You’ve got fat pride. I felt that way, too, until I realized I wanted anyone to fuck me ever."
We’d been talking online for weeks — he was funny, erudite, nerdy, kind. He’d told me he’d lost weight in the past. I’d done my due diligence of telling him how fat I was, working hard to avoid repeats of past hurt and disappointment. I’d weeded through dozens of profiles about wanting to meet "healthy," "active" women and several that pointedly instructed that fat women weren’t welcome. Many men had sent graphic, sexual messages, and when I politely declined or didn’t respond, they issued lengthy screeds. "U SHOULD BE GRATEFUL." "I wouldn’t even rape you."
In amongst all of that, I’d found someone who seemed like a gem. And then, on our first real date, this. It was frustrating, isolating, and made me feel so big and so small, all at the same time.
I gently pushed back. "You know you’re saying that about me, too, right?"
"What?"
"When you talk about no one wanting to fuck fat people, you’re talking about me, too."
He shook his head. "Don’t take it personally. It’s not personal."
I got quiet then asked for the check. He said he’d walk me out. When we got outside, he tried to kiss me then asked if I wanted to go back to his place.
Years later, I was falling for a new partner.
We’d been dating for several months, and she was extraordinary: full of life, wildly intelligent, absurdly beautiful. I’d tell her often — maybe too often — how stunning I thought she was. With equal frequency, she’d talk about my body. "You’re so brave to dress the way you do." "I want you to feel empowered."
At first, her responses sounded like reciprocity, but they always seemed to sting. I felt deflated every time she said it. Like that first date, she couldn’t see past my body. She valued me, but she didn’t desire me. When she spoke, she never spoke about my body — only about my relationship to it. She was amazed that I wasn’t sucked into the undertow of self-loathing and isolation that she expected from fat women. Those comments were a reminder of how frequently she thought of my body, not as an object of desire, but as an obstacle to overcome. She was impressed that I could. She could not.
When you and I talk about dating, dear friend, we have a lot of overlapping experiences because dating can be difficult and awkward for anyone.
It’s a strange auditioning process: all artifice to find someone who can respect your uncrossable lines, and failed auditions usually mean those lines get crossed. It’s easy to feel judged, stalled, alone in the process. It can get exhausting, exciting, frustrating, exhilarating.
But dating as a fat person means contending with so many added layers of challenge.
You told me once you imagined it was impossible to date as a fat person. It’s not; it’s just a lot of work. Lots of people are willing to sleep with fat people. Many are willing to date a fat person.
Few are willing to truly embrace a fat person. Almost no one, it seems, really knows what that means.
That first date, dear friend, is such a frequent moment.
My sweet, funny date was abruptly overthrown, overtaken by years of the same anti-fat messages all of us hear. He couldn’t reconcile being fat and being loved. All of that, suddenly, was visited upon me, as it so often is.
I only bring up my feelings about being a fat person after knowing someone for some time. But, with startling regularity, new acquaintances, dates, and strangers offer diet advice, trial gym memberships, and, even once, a recommendation for a surgeon. My life as a fat person is a barrage of weekly, daily, and hourly offers of unsolicited advice. At first, the detailed answers, the constant defense, the explanation of my daily diet and medical history are ineffective — no answer is sufficient. Over time, it becomes burdensome, then exhausting, then frustrating. And it doesn’t seem to cross the minds of most people I meet that I’ve heard what they’ve said before — not just once, but over and over again, in great detail. I have a forced expertise in diets, exercise regimens, miracle pills, and the science of weight loss.
That may not be your experience, dear friend, because people may approach you differently.
You might not know what it’s like to feel your face flush or your heart race when your body so reliably becomes a topic of conversation during dinner parties, work events, first dates. There’s a familiar wave of frustration, hurt, and exhaustion. It’s all the visceral, invisible consequence of unintended harm because few of us — even you, my darling — have unlearned the scripts we’re expected to recite when we see a body like mine.
As a fat woman, I just want what anyone else wants: to be seen, to be loved, to be supported for who I am. To be challenged and adored. To be worth the effort for who I am.
When I meet people whose first response to me is about my fat body, I learn something important about that person. Whether their opening salvo is "Fat bitch" or "I’m concerned about your health" or "Have you tried this diet?" or "I think you’re beautiful," they all send the same message: that I am invisible. Rather than seeing me or getting to know who I am, they can only see my fat body.
It’s true of so many people I meet. They’ve got this deep-seated block: They can’t see fat people as individual people with individual stories because no one expects them to. Nothing in our culture indicates that fat people might have individual experiences, different stories, life experiences as rich and varied as anyone else. Instead, we’re met with diagnosis, prognosis, quarantine: an anthropological impulse to demand to know why we are the way we are and to figure out how to stop us from having the bodies we have. We’re reduced to figures in an equation, a puzzle to solve. But truthfully, we’re so much messier than that. We’re just as contradictory, real, and human as anyone else you know, and loving us is just as complicated.
When we have conversations like this, you often say, "I had no idea."
It’s heartening, dear friend, and it’s also hard to hear. It’s a harsh reminder that even those closest to me are subject to all those same influences and impulses.
There’s so much work in just working up the mettle to date at all. Building your own confidence and battling your own doubt enough to date at all can be difficult, in part because there’s no template. Media representation is seriously lacking for many communities; seeing thriving fat people in media is nearly nonexistent. Being fat means not seeing yourself reflected anywhere as being happy, healthy, or affirmed.
Being fat means taking on the Sisyphean task of creating your own world, one in which you can declare a truce with yourself and learn to feel OK or feel nothing at all about yourself when the entire world seems to be telling you that is not possible.
It means finding whatever you can scavenge to build yourself some makeshift shelter of thatch and driftwood. It’s brittle and dry, and it’s something. You try to build something that can withstand the gale-force winds of seeing an episode of "The Biggest Loser" or hearing a stranger offer unsolicited diet advice that you’re already taking. You build it slowly, painstakingly — testing methods and gathering rare, essential materials over time. It’s precious and fragile, a labor of love and a means of survival.
And finding a partner means opening that hard-fought home to someone else, over and over again, knowing that person might destroy it.
Usually, they do.
You’ve mourned it a hundred times. Your skin has thickened. Sometimes that person burns it to the ground, setting a fire to watch it burn. But more often, they just forget to extinguish their cigarette. Yes, when we look for love, some of us are hurt intentionally, cruelly, because of our bodies and because of overt fatphobia. But usually, we’re hurt without malice, through rote scripts about who we’re allowed to be and an expectation that we’ll devote our lives to meeting those expectations.
Often, when looking for friends and partners, I search for those who will be gentle with the home I’ve built, ramshackle though it is.
What made such an impression on my partner from years ago was that I didn’t stop there: I wanted someone who would help build that home, someone who would protect it, someone who would call it their home, too. Because a lack of harm isn’t love.
I want love. And as a fat person, there’s audacity in that.