The 'Power Hour' Technique: Tackling Your Most Dreaded Tasks
The Power Hour Technique: Tackle Your Most Avoided Tasks with Confidence
We all have those tasks that seem to loom in the background of our minds—the ones we know we should do, but somehow never quite get around to. Maybe it’s updating your CV, sorting out your finances, making that overdue call, or finally clearing your inbox. These jobs aren’t necessarily hard, but they carry a weight. They feel emotionally draining, uncomfortable, or just too much.
And so, we procrastinate. We push them aside for “later,” but that sense of pressure never truly disappears—it just simmers beneath the surface.
If this sounds familiar, you’re not alone. Many people avoid certain tasks not because they’re lazy or disorganised, but because these actions feel emotionally loaded. Whether it’s fear of failure, decision paralysis, or perfectionism, our brain often avoids discomfort—even if that means piling up stress in the long run.
As a coach and counsellor, I work with clients who feel stuck or overwhelmed for this exact reason. That’s why I often introduce them to a practical technique called the Power Hour—a simple but effective way to move past avoidance and into action.
What Is the Power Hour?
The Power Hour is a focused, 60-minute window of time you set aside specifically to address the tasks you’ve been avoiding—the ones that feel uncomfortable, uncertain, or emotionally heavy.
Unlike typical time management tools that help you work through routine tasks, the Power Hour is about facing the important things that keep falling to the bottom of your list. These might be personal or professional: writing that difficult email, booking a medical appointment, applying for a job, or having a courageous conversation.
Rather than trying to do everything at once or waiting until you "feel ready," the Power Hour encourages you to just begin—within a set, manageable timeframe.
Why the Power Hour Works
There’s real psychology behind this method. Here’s why it’s so effective:
1. Time Blocking Reduces Overwhelm
When you give yourself a clear start and finish—just 60 minutes—it makes the task feel finite and contained. You’re not committing to finishing everything, only to showing up and giving it your best for that hour.
2. You Shift from Avoidance to Action
Avoiding uncomfortable tasks offers temporary relief, but it usually leads to more stress in the long run. The Power Hour helps you reverse that pattern and feel more in control.
3. Progress Builds Momentum
Even small progress boosts motivation. Often, starting is the hardest part—and once you’re in motion, continuing feels much easier.
4. You Manage Your Energy Intentionally
You choose a time of day that works best for your natural focus and energy levels, and you protect that time—no distractions, no multitasking.
How to Use the Power Hour
Getting started with your own Power Hour is simple. Here’s how to make it work:
Step 1: Identify Avoided Tasks
Make a short list of things you’ve been putting off. They might be emotionally difficult, tedious, or just overwhelming in size. Be honest with yourself.
Step 2: Choose Your Time Slot
Pick a time when your energy is naturally higher. For some people, that’s in the morning. For others, it’s mid-afternoon. Block it out like a meeting with yourself.
Step 3: Set a Timer for 60 Minutes
When the hour begins, focus only on the items from your avoidance list. No checking emails, no phone scrolling—just this.
Step 4: Break Bigger Tasks Into Smaller Steps
If something feels too big to handle in one sitting, that’s okay. Just tackle one piece of it. The goal is progress, not perfection.
Step 5: Reflect and Acknowledge Your Effort
Once the hour is up, celebrate the fact that you showed up. You did the thing you’ve been avoiding. That’s something to be proud of.
Staying on Track with Your Power Hour
If the idea of committing to a full hour feels daunting, you can absolutely start smaller. Many people find that even a 20- or 30-minute session can help build momentum and reduce resistance. The key is to focus on consistency, not intensity. It's far more effective to build the habit gently than to go in too hard and feel overwhelmed.
It can also help to keep a running list of tasks you’ve been avoiding. That way, when it’s time for your Power Hour, you don’t have to waste energy deciding what to do—you just pick something from your list and begin. And when you've followed through with your commitment, even in a small way, take a moment to acknowledge that effort. A short walk, a cup of tea, or simply checking the task off your list can give you a little psychological boost and reinforce that sense of progress.
It’s also important to be compassionate with yourself during this process. If something feels especially difficult or brings up unexpected emotions, try not to judge yourself. Remind yourself that you’re showing up and working through it—and that’s something to be proud of.
What if I Still Struggle with Procrastination?
Even with the Power Hour technique in place, there will be times when resistance creeps back in. That’s completely normal. If you find yourself stuck, try easing into action by using a smaller trigger to get going. For example, you could try the 2-Minute Rule, which encourages you to start with something that takes just two minutes to complete. Sometimes all it takes is a small win to shift your mindset.
Another helpful strategy is the 5-Second Rule—counting down from five and then taking immediate action before your brain has time to interfere. It’s a surprisingly effective way to disrupt hesitation. Alternatively, using shorter bursts of focused time, like the Pomodoro Technique (25 minutes of focus followed by a short break), can make a big difference if a full hour still feels out of reach.
The important thing to remember is that procrastination isn’t a character flaw—it’s often a sign of emotional overload, self-doubt, or perfectionism. Be curious rather than critical. Ask yourself what’s really making the task feel so hard, and offer yourself the support and structure you need to move through it gently.