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Instead of describing the things you want to do or the places you want to go, you’re going to describe what you actually do with your time.
Keep a diary of your activities. Make an entry in your time diary at least once every 30 minutes, and keep this up for at least a week. It forces you to see what you're actually doing and what you're not doing.
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... is how the brain changes (for better or worse) in response to repeated experience: the things we do often we become stronger at, and what we don't use fades away.
If you noticed fear or anxiety around starting (or not finishing) a particular task, pay attention. These emotions are a great indicator of why you’re procrastinating.
You probably have a bigger problem with one or the ...
Dismissing every reason to start is perfectionism. It manifests as procrastination.
Forget about passion and needing something to be perfect. Just start and keep going.
Maybe you are brimming with options. You find it easy to take action on almost anything set in front of you. Your challenge is to find the time to do it all or to maintain the interest to keep going.
Don't wait until you feel like doing it. Take action regardless and enjoy your feelings if you also happen to "feel like it."
Remind yourself of items that don’t bring you joy, and contribute very little to your long-term goals.
This way, you’re unlikely to spend a lot of time doing time-sucking, non-rewardin...
During this allotted break, give yourself permission to do time-wasting activities (social media scrolling included) until you got bored and want to move on to your next task.
And if your job isn’t ideal for focusing on one thing per day, you can dedicate your morning to one focus area, your early afternoon to another, and late afternoon to another.
This way, instead of being overly restrictive about finishing a task in that time period, you have the flexibility to do any work that moves you forward in that particular focus area.