You can read the paper itself [0]. It was originally introduced as a behavior model for persuasive design, later on has become quite popular in self-help field.
To summarize, it states:
"The FBM asserts that for a person to perform a target behavior, he or she must (1) be sufficiently motivated, (2) have the ability to perform the behavior, and (3) be triggered to perform the behavior."
The author then makes the case that since any attempts to modify the motivation level of an agent is hard and often fails, one can focus on modifying the ability of a task, thus making it easier for the agent to perform.
Let's say you want to start flossing your teeth, following the FBM, you can modify the required ability to perform the task by saying "I only need to floss one tooth." By doing so, you compensate for your low motivation and increase the likelihood of doing it.
"Just 1 tooth" sounds silly, but "just the teeth that feel like they need flossing" doesn't sound as silly and is a lot more manageable because of it, IMO. And once you're in there doing those teeth, there's a good chance you'll do all of them.
And if you don't do them all, and only do the ones that you think need it, at least you did that much. It's certainly better than none.
Not strictly related to procrastination, but the "just one tooth" method didn't work for me. Stuck with it for a few weeks, and then my motivation just tapered off.
What worked was permanently bundling flossing with brushing. That meant that if I _really_ didn't want to floss I didn't have to, but then I also had to skip brushing. Not brushing feels gross to me, which is why I think it worked. There are now a few nights a year where I don't brush my teeth... but overall it's a huge win.
To summarize, it states:
"The FBM asserts that for a person to perform a target behavior, he or she must (1) be sufficiently motivated, (2) have the ability to perform the behavior, and (3) be triggered to perform the behavior."
The author then makes the case that since any attempts to modify the motivation level of an agent is hard and often fails, one can focus on modifying the ability of a task, thus making it easier for the agent to perform.
Let's say you want to start flossing your teeth, following the FBM, you can modify the required ability to perform the task by saying "I only need to floss one tooth." By doing so, you compensate for your low motivation and increase the likelihood of doing it.
[0]: https://captology.stanford.edu/wp-content/uploads/2010/11/Be...