Plansturbation is the art of planning without execution. It’s when you spend hours, days, or even weeks planning something perfectly, but never actually do it. I’ve been a master of this craft for years, and I want to share what I’ve learned about breaking free from this trap.
The term itself is a combination of “planning” and “masturbation” — and yes, it’s as self-indulgent as it sounds. You get the satisfaction of feeling productive, the dopamine hit from organizing and structuring, but without the actual results. It’s the perfect procrastination technique for people who want to feel like they’re making progress while avoiding the hard work of execution.
Why do we plansturbate?
For me, plansturbation started as a coping mechanism. When I was younger and struggling with ADHD, planning gave me a sense of control. I could organize my thoughts, create beautiful structures, and feel like I was on top of things. The problem was that the planning phase was so satisfying that I rarely moved to execution.
There are many reasons why people fall into plansturbation. Fear of failure is a big one. If you never start, you can’t fail. Planning becomes a safe space where everything is perfect in theory. Perfectionism is another driver. You want the plan to be flawless before you begin, so you keep refining it indefinitely. And for people with ADHD like me, planning can be more stimulating than the actual work, so we get stuck in that phase.
The signs you’re plansturbating
How do you know if you’re plansturbating? Here are the red flags:
- You’ve created multiple versions of the same plan
- You spend more time organizing your tools than using them
- You research endlessly but never implement
- You feel productive after planning sessions, but nothing actually gets done
- You keep adding details to your plan instead of starting
- You’re waiting for the “perfect” moment to begin
If you recognize yourself in these patterns, you’re probably plansturbating. The good news is that awareness is the first step to change.
The cost of plansturbation
Plansturbation has real costs. Time is the most obvious one — all those hours spent planning could have been used for actual work. But there are deeper costs too. Mental exhaustion from constant planning without results. Frustration when you realize you’ve been spinning your wheels. Lost opportunities because you never actually executed on your ideas.
I’ve lost count of how many projects I’ve planned perfectly but never started. Business ideas, personal projects, lifestyle changes — all beautifully organized in notebooks and apps, but never brought to life. Each one represents not just lost time, but lost potential.
Breaking free from plansturbation
Breaking the cycle of plansturbation requires a shift in mindset and approach. Here’s what has worked for me:
Start before you’re ready
The most important rule: start before you’re ready. Your plan doesn’t need to be perfect. In fact, it shouldn’t be. A good plan is one that gets you started, not one that covers every possible scenario. You’ll learn more from doing than from planning.
Set a planning time limit
Give yourself a strict time limit for planning. For small tasks, 10-15 minutes is enough. For larger projects, maybe an hour or two. Once the time is up, you must start executing. No exceptions. This forces you to focus on the essential elements and prevents endless refinement.
Use the “good enough” principle
Perfectionism is the enemy of execution. Instead of asking “Is this plan perfect?”, ask “Is this plan good enough to start?” If the answer is yes, stop planning and start doing. You can adjust as you go.
Plan in iterations
Don’t try to plan everything upfront. Plan the first step, execute it, then plan the next step based on what you learned. This iterative approach keeps you moving forward and prevents you from getting stuck in planning paralysis.
Make execution more attractive than planning
This is crucial for people with ADHD. If planning is more stimulating than execution, you’ll naturally gravitate toward it. Find ways to make the actual work more engaging. Break it into smaller, more manageable pieces. Add variety. Create immediate rewards for completing tasks.
The execution mindset
Shifting from planning to execution requires a fundamental mindset change. Planning is preparation, not progress. Real progress happens when you’re doing the work, not when you’re thinking about doing it.
I’ve learned to ask myself: “Am I planning or am I doing?” If I’m planning, I set a timer and force myself to switch to execution mode when it goes off. Sometimes I’ll even skip planning entirely and just start, figuring things out as I go.
When planning is actually useful
I’m not saying planning is always bad. Planning is useful when it serves execution, not when it replaces it. Good planning helps you:
- Break down large tasks into manageable steps
- Identify potential obstacles before you hit them
- Allocate resources effectively
- Set realistic timelines
But if your planning doesn’t lead to action within a reasonable timeframe, it’s plansturbation, not planning.
My personal rules
After years of struggling with plansturbation, I’ve developed some personal rules:
- No planning session longer than 2 hours — After that, I must start executing
- One plan, not multiple versions — I pick one approach and stick with it
- Start within 24 hours — If I can’t start within a day, the plan is too complex
- Adjust while doing — I expect to change the plan as I learn from execution
- Measure execution, not planning — I track what I’ve done, not what I’ve planned
These rules aren’t perfect, but they keep me moving forward instead of getting stuck in planning loops.
The bottom line
Plansturbation feels productive, but it’s just sophisticated procrastination. The antidote is simple: start doing before you’re ready. Your plan will never be perfect, and that’s okay. You’ll learn more from one hour of execution than from ten hours of planning.
If you recognize yourself in this pattern, try this: pick one thing you’ve been planning, set a 15-minute timer for final planning, then immediately start executing. Don’t wait for the perfect moment. Don’t refine the plan one more time. Just start.
The best plan is the one that gets you started, not the one that covers every detail. Stop plansturbating and start doing.