Book Summary
The Science of Getting Started isn’t just about doing more — it’s about understanding why we avoid action, and how to consistently overcome the internal resistance that holds us back.
Patrick King blends behavioural psychology, neuroscience, and coaching techniques to help readers bridge the gap between intention and execution.
The key message?
“You don’t need more motivation — you need better systems, clarity, and momentum.”
Key Insights:
1. Procrastination Is Emotional, Not Logical
We often think we procrastinate due to laziness or poor time management — but in reality, it’s usually emotion avoidance.
We delay tasks because they trigger uncomfortable feelings — fear, overwhelm, uncertainty, perfectionism.
Insight: Stop judging yourself for procrastinating and start curiously observing what emotion you’re avoiding.
2. Motivation Follows Action — Not the Other Way Around
Waiting to “feel ready” is a trap. Motivation doesn’t precede action — it’s generated by progress.
“Start small, start messy — just start.”
Strategy: Use The 5-Minute Rule – commit to just 5 minutes of a task. It bypasses resistance and builds momentum.
3. Use Implementation Intentions
These are “if–then” statements that connect intention to behaviour.
Instead of vague goals like:
🚫 “I’ll write more tomorrow.”
Say:
✅ “If it’s 8 a.m., then I’ll sit at my desk and write 300 words.”
This ties your actions to specific triggers, so you act automatically instead of relying on willpower.
4. Reduce Friction
Make the desired behaviour easier, and the undesired behaviour harder.
- Lay out gym clothes the night before
- Delete distracting apps
- Use website blockers
- Set up templates or checklists to reduce decision fatigue
Friction is one of the most powerful but overlooked levers in behaviour change.
5. Clarity Over Chaos
Many people procrastinate not because they’re lazy, but because they’re unclear on what to do.
“Clarity reduces resistance. Ambiguity invites avoidance.”
✅ Break large projects into concrete, tiny tasks
✅ Use action verbs: Not “start project,” but “write email to X” or “create outline”
6. Use Identity and Self-Talk
Rather than focusing on outcomes, focus on identity-based habits.
Don’t say:
🚫 “I want to write a book.”
Say:
✅ “I am a writer, and writers write every day.”
Your identity drives behaviour — when you act in alignment with who you believe you are, it becomes natural.
7. Be Aware of Cognitive Biases
Patrick explores how biases like:
- The planning fallacy (underestimating time needed),
- Optimism bias (believing we’ll feel more motivated later), and
- Present bias (preferring short-term rewards)
…can sabotage action.
Awareness helps override them with better strategies.
Final Takeaway
The Science of Getting Started is a guide to breaking the inertia of inaction.
It teaches that the hardest part of any goal is not finishing — it’s beginning.
By focusing on emotion, clarity, structure, and identity, Patrick King provides a roadmap to start now — not perfectly, but persistently.
You don’t need more motivation.
You need a system that makes starting simple, automatic, and emotionally safe.