Building success spirals is a powerful technique to reduce procrastination and increase motivation. These arise when success at earlier stages of a goal builds confidence and motivation to execute future stages, making the whole process easier and more enjoyable. These steps can help build success spirals:

• Break your goal down into small, regular steps that are no more than moderately difficult.
• Acknowledge and celebrate the completion of each step. Use positive self-talk.
• Gradually increase the difficulty of each step as you succeed at the last.
• Too much difficulty or failure too quickly is discouraging and can make us more likely to procrastinate or give up altogether. If a step becomes frustratingly difficult, break it down into parts and tackle them individually or seek help to overcome it.