Procrastination is more about our emotions than our tendencies for laziness or just being “bad at deadlines”. At its core, we procrastinate to keep ourselves happy in the moment.We procrastinate because our brains are wired to care more about our present comfort than our future happiness.

Why we procrastinate

We have two ways of dealing with our procrastination:<ol><li>Make whatever we’re procrastinating on feel less uncomfortable, and</li><li>Convince our present selves into caring about our future selves.</li></ol>

How to overcome your procrastination habit

Often starting a task is the biggest hurdle. Research shows that progress—no matter how small—can be a huge motivator to help us keep going.Set the timer for just 5 or 10 minutes. While the timer’s running, you don’t have to work, but you can’t do anything else. You have to sit with your work, even if you don’t get started.

Make getting started ridiculously easy

Since negative emotions are the cause of our procrastination, what if we could manage our negative emotions while working?Behavioral economist Dan Ariely calls this method reward substitution. It is essentially getting yourself to do the right thing for the wrong reason.

The right thing for the wrong reason

When my work directly affects others, I find it much harder to accept the consequences of procrastinating.You could ask a friend or colleague to help you get started on something you’ve been putting off.

Ask for help

Encouraging people to imagine the future can help them make better decisions now.<ul><li>Looking at a digitally aged photograph can help us more effectively imagine ourselves in the future, thus helping us make better decisions.</li><li>Realistically imagine how you’ll feel tomorrow if you’re trying the old “I’ll feel like doing this tomorrow” excuse. </li></ul><h3></h3>

Imagine the future

<ul><li>Reframe your task into a challenge.  “What if you got this work done before lunchtime? </li><li>Challenge yourself to stay focused on a single task for as long as possible: … try a count-up timer. See how long you can remain on task. See if you can beat your last record…</li><li>Work away from your desk. " it’s a lot harder to believe I’m doing “real work”.</li><li>C<a href="https://www.psychologytoday.com/blog/dont-delay/201310/i-have-do-it-or-i-want-do-it">hanging your attitude</a> toward the task. Think of your task as something you want to get done, to help adjust your motivation to be more internal.</li></ul>

Reframe your task and its deadline

“Structured procrastination” is a clever way to stay productive even while you procrastinate. Procrastinating doesn't mean you are doing absolutely nothing.Next time you feel the urge to procrastinate, go for it. Avoid that Big Scary Task that makes you feel really uncomfortable. Instead, work on more important things than what you’re avoiding.

Let yourself avoid uncomfortable tasks

Set a timer for 30 minutes. During that time stay focused on your work. When the timer goes off, set it again for 10 minutes, and rewards yourself with a fun activity like YouTube videos, chatting with friends, or reading a book. After 10 minutes, reset the 30-minute timer and get back to work.

Use a timer

Forgiving yourself for procrastinating can help you overcome negative feelings about the work you’ve put off in the past, so you can more easily approach future tasks.

Forgive yourself

<div>
I've read all the articles and listened to all the podcasts about procrastination. I've tried all the tricks-including literally trying to trick myself.
Sometimes hacks work. Sometimes an article about how bad a habit procrastination is will kick me into gear and help me get things done early for a change. 
But it never lasts. I've never fully kicked procrastination to the curb. Even when I'm on a productive bent, I'm still a procrastinator at heart. 
When I'd just about given up on ever curing my bad habit, I came across a theory of procrastination I'd never heard of, and it completely changed the way I think about procrastination.
<img src="https://i0.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/03/procrastination.jpg?resize=960%2C640&amp;quality=85&amp;strip=all&amp;ssl=1"> <img src="https://i0.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/03/procrastination.jpg?resize=960%2C640&amp;quality=85&amp;strip=all&amp;ssl=1">This brings us to the second key insight into why we procrastinate: research shows that our brains are actually wired to think about about our present and future selves as two separate people. That's why we're able to prioritize our present mood at the expense of our future well-being even though it's an irrational choice in the long-term.
A <a href="http://nymag.com/scienceofus/2015/01/time-to-get-acquainted-with-future-you.html">study</a> run by UCLA psychologist Hal Herschel and a team at Stanford University found that participants actually engaged different areas of the brain when they thought about their present selves versus their future selves. In fact, when people were told to think about themselves in ten years, their brain patterns closely resembled those observed when they were asked to think about celebrities they didn't know. 
To sum up the research, we procrastinate because our brains are wired to care more about our present comfort than our future happiness.
So what can we do about it?
Based on the research, it's clear that we have two ways of dealing with our procrastination:
<ol>
	<li>Make whatever we're procrastinating on less uncomfortable, and </li>
	<li>Convince our present selves into caring about our future selves. </li>
</ol> 
Here are 8 concrete strategies you can start using today to address the root cause of your procrastination...
<img src="https://i0.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/03/Pinterest_TLDR_Time_Management@2x.png?resize=339%2C640&amp;quality=85&amp;strip=all&amp;ssl=1"> <img src="https://i0.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/03/Pinterest_TLDR_Time_Management@2x.png?resize=339%2C640&amp;quality=85&amp;strip=all&amp;ssl=1"><h3>1. Make getting started ridiculously easy</h3>
<img src="https://i1.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/03/just-get-started.jpg?resize=1472%2C736&amp;quality=85&amp;strip=all&amp;ssl=1"> <img src="https://i1.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/03/just-get-started.jpg?resize=1472%2C736&amp;quality=85&amp;strip=all&amp;ssl=1">To overcome our psychological aversion to uncomfortable tasks, Dr Pychyl suggests "[making] the threshold for getting started quite low" and just getting started. Often starting a task is the biggest hurdle. 
For example, Dr. Pychyl says "A real mood boost comes from doing what we intend to do-the things that are important to us". Knowing this, we can reason that although getting started might feel uncomfortable, we're likely to feel much better once the task is done. Compare the mood boost of having done what you intended to do, to the disappointment and frustration of dealing with the consequences of procrastination later.
My favorite trick for getting into a task I'm dreading, is to start with the mindset. I start by just thinking about the task for a while, until I'm drawn in and can't help working on it.
If it's a writing task, I might pull up the draft I need to edit and just sit and read over it. Soon I'll find myself changing a word here and there, or fixing typos. Then I'll think of a whole sentence I want to add. And suddenly I'm well into the task, without really pushing myself to do so. 
If it's coding I need to work on, I do a similar thing. I open the project in Xcode and just look at it for a while. My brain starts to get into the coding mindset as I read over what I've written before. I ease myself into the right mindset for this project just by gently immersing myself in it at first. Then I might remove or add a comment, or make a small change to the code. And before I know it I'm stuck into the work I need to get done.
<blockquote>
A few months ago I just created a file in my book writing software and laid out the chapter headings, and just started playing around and rearranging them. And each time an idea came to me during the day, I just added a quick note inside each chapter. Recently I've been opening up the doc in the mornings, just looking at the table of contents, and just adding a few more notes here and there. It's a slow ramp up where I just tell myself to add a few things here and there, no pressure. 
</blockquote>
When McGuinness wrote that paragraph, he'd already written 12,000 words of his book. "I haven't really started writing it yet," he said. "And since I've not been officially working on the book, resistance and procrastination hasn't shown up for work either. It's been fun."
<h3>2. Do the right thing for the wrong reason</h3>
Since negative emotions are the cause of our procrastination, what if we could manage our negative emotions working? <a href="https://www.youtube.com/watch?v=PPQhj6ktYSo"> Behavioral economist Dan Ariely </a> calls this method reward substitution, while Katherine Milkman, also a behavioral economist, calls it <a href="https://doist.com/blog/2015/04/09/temptation-bundling/"> temptation bundling </a>. 
Ariely shares another story that illustrates this principle at work. When he contracted Hepatitis C in the hospital, he was put on an 18-month treatment plan. Three times every week for the whole 18 months, Ariely had to inject himself with a drug that treated his Hepatitis, but also made him nauseous and induced fever and vomiting.
I've tried this myself in the past. I got hooked on the first season of the Serial podcast, which had new episodes released once per week. I never listened to Serial except when I was running, so whenever a new episode was released, I would get excited about going for a run (doing the right thing) because it meant I could listen to Serial (the wrong reason)-rather than because running is good for my health and fitness (the right reason).
<h3>3. Ask for help</h3>
<img src="https://i2.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/03/ask-for-help.jpg?resize=1472%2C986&amp;quality=85&amp;strip=all&amp;ssl=1"> <img src="https://i2.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/03/ask-for-help.jpg?resize=1472%2C986&amp;quality=85&amp;strip=all&amp;ssl=1">When my work directly affects others, I find it much harder to accept the consequences of procrastinating. 
To put this into practice, you could ask a friend or colleague to help you get started on something you've been putting off. Having someone else work with you can stave off the boredom and loneliness that make working alone a drag. And having someone else invested in the work can give you extra motivation to get it finished, even if they're not around the whole time you're working on it.
<blockquote>
In an emergency I actually get my husband to sit down with me and my laptop and he makes me explain to him what I want to say, watches me type it out, and then makes me explain the next part, and so on. Literally paragraph by paragraph. It stops me wandering off topic or getting distracted. 
</blockquote>
<h3>4. Imagine the future</h3>
Pychyl calls this method "time travel". He suggests, for instance, imagining as vividly as possible the idea of living on your current retirement savings, if saving for retirement is something you've been putting off.
Making the task of time travel more concrete can help its effectiveness. Pychyl suggests looking at a digitally aged photograph can help us more effectively imagine ourselves in the future, thus helping us make better decisions.
<h3>5. Reframe your task and its deadline</h3>
<img src="https://i2.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/03/calendar.jpeg?resize=1472%2C736&amp;quality=85&amp;strip=all&amp;ssl=1"> <img src="https://i2.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/03/calendar.jpeg?resize=1472%2C736&amp;quality=85&amp;strip=all&amp;ssl=1">Have you ever tried to trick yourself to get your work done? I tried this many times-my favorite approach was to pretend my deadline was actually today, not tomorrow, so I'd get started earlier. 
But it never worked.
<a href="http://www.theatlantic.com/business/archive/2014/08/the-procrastination-loop-and-how-to-break-it/379142/">Another study of procrastination </a> found reframing the task itself, rather than adjusting its deadline, was effective in helping procrastinators get to work. Participants in this study were asked to complete a puzzle, but were allowed to play Tetris for a while first. 
When the puzzle was described as "cognitive evaluation", procrastinators spent more time playing Tetris and avoiding the puzzle. When the puzzle was introduced as a game, however, the chronic procrastinators in the study got sucked into the puzzle as quickly as anyone else.
You might not always be able to convince yourself that your work is a game, but look for ways to reframe it.
I use this approach by reframing my task into a challenge. I say to myself, "Can you get this work done today, so that you have tomorrow free to do whatever you want? Go on, try it". Or, "Hey, what if you got this work done before lunchtime? You could go out somewhere new for lunch and not even worry about doing more work when you get home. Go for it!" 
My competitive nature wakes up when I give it a challenge. I like the idea of proving something, so this is a good way to "trick" my brain into getting stuck into some work I've been avoiding.
... try a count-up timer. See how long you can remain on task. See if you can beat your last record... Another way I reframe work is to do it away from my desk. Although I have a great set up with a big screen and an ergonomic chair, there's no way to tell myself I'm not about to work hard if I sit at my desk. But when I take my laptop to the kitchen table, or lie in bed with my iPad to write, it's a lot harder to believe I'm doing "real work".
<h3>6. Let yourself avoid uncomfortable tasks</h3>
If you can't stop procrastinating, the good news is you can use this "bad" habit to your advantage. "Structured procrastination" is a clever way to stay productive even while you procrastinate. 
When I talk to people who've managed to make themselves work on big things, I find that all blow off errands, and all feel guilty about it. I don't think they should feel guilty. There's more to do than anyone could. So someone doing the best work they can is inevitably going to leave a lot of errands undone.
Graham breaks procrastination into three types, depending on what you do instead of that Big Task you're avoiding:
The trick to "good procrastination", according to Graham, is avoiding the less important, more urgent things on your to do list (which he suggests may be everything on it) to work on really important work. Your next big idea. The book you keep saying you want to write. The side project you believe in, but can't find time for.
This is real work, says Graham. Mowing the lawn and filing your taxes can wait, if it means you spend big chunks of time on work that matters.
<h3>7. Use a timer</h3>
<a href="http://zenhabits.net/my-fav-procrastination-hack-30-10/">Zen habits blogger Leo Babauta uses timers </a> when he's struggling with procrastination. 
First, Babauta sets a timer for 30 minutes. During that time he stays focused on his work. When the timer goes off, he sets it again for 10 minutes, and rewards himself with a fun activity like blogging, reading emails, or checking RSS feeds. You could substitute YouTube videos, chatting with friends, or reading a book. 
After 10 minutes, Babauta resets his 30-minute timer and gets back to work.
This method only works if you're willing to stick to the timer schedule, so try to be really strict when you first try it out. And make that reward something you really look forward to, so you're willing to stay focused in-between the 10-minute breaks.
After four rounds of 25-minute work chunks, you can take a longer break of 15-30 minutes. 
Lots of people swear by this method, but I've always found it a bit restrictive. None of my tasks fit neatly into 25 minutes, and the 5-minute break doesn't feel long enough to refresh my mind and stop thinking about what I'm working on.
For instance, because I work from home, I might put on the washing machine or dishwasher. While I wait for the machine to finish, I get to work on something I've been avoiding. Knowing I only have to work until the washing is done makes it easier for me to get stuck in-for some reason a time limit makes hard tasks seem less confronting.
And once the machine is finished, I unpack the dishwasher or hang up the washing. This takes me completely away from my work for a little while, and I get to do something more physical, so my body gets a break. I find this refreshing, and it helps me stay on top of housework at the same time!
You can make a real-life pomodoro from anything, but here are some more ideas of events you could use as timers:
<ul>
	<li>Waiting for a download to finish </li>
	<li>Waiting for someone to arrive at a meeting </li>
	<li>Waiting for a phone call, or waiting on hold </li>
	<li>Waiting for food to finish cooking </li>
	<li>Trying out a new album or playing a favorite playlist </li>
	<li>Waiting for a train or bus </li>
	<li>Waiting for your phone or computer to install updates and restart </li>
</ul> 
<h3>8. Forgive yourself</h3>
<a href="https://law.utexas.edu/wp-content/uploads/sites/25/Pretend-Paper.pdf">A 2010 study of university freshman </a> found that participants who forgave themselves after procrastinating on studying for the first exam in a course were less likely to procrastinate on studying for later exams. The researchers believe forgiving yourself for procrastinating can help you overcome negative feelings about the work you've put off in the past, so you can more easily approach future tasks. 
Have you discovered any strategies that have helped you overcome a procrastination habit? Share your experience with the rest of us procrastinators in the comments below!
 <a href="https://doist.com/blog/by/belle-beth-cooper/"> <img src="https://i2.wp.com/doist.com/blog/wp-content/uploads/sites/3/2016/01/belle.png?resize=96%2C96&amp;quality=85&amp;strip=all&amp;ssl=1"> </a>
</div>

I've read all the articles and listened to all the podcasts about procrastination. I've tried all the tricks-including literally trying to trick myself. Sometimes hacks work. Sometimes an article about how bad a habit procrastination is will kick me into gear and help me get things done early for a change.

Bite-sized knowledge
to upgrade
your career

Beyond Time Management: Why We Really Procrastinate and How to Finally Stop - Ambition & Balance

Why we procrastinate

How to overcome your procrastination habit

Make getting started ridiculously easy

The right thing for the wrong reason

Ask for help

Imagine the future

Reframe your task and its deadline

Let yourself avoid uncomfortable tasks

Use a timer

Forgive yourself

IDEAS ABOUT

MORE LIKE THIS

Here's why you procrastinate, and 10 tactics that will help you stop

Overcoming Procrastination: Why Mindfulness is The Key

Why your brain loves procrastination

It's time to

READ

LIKE

A PRO!

Bite-sized knowledgeto upgradeyour career

Beyond Time Management: Why We Really Procrastinate and How to Finally Stop - Ambition & Balance

Why we procrastinate

How to overcome your procrastination habit

Make getting started ridiculously easy

The right thing for the wrong reason

Ask for help

Imagine the future

Reframe your task and its deadline

Let yourself avoid uncomfortable tasks

Use a timer

Forgive yourself

IDEAS ABOUT

MORE LIKE THIS

Here's why you procrastinate, and 10 tactics that will help you stop

Overcoming Procrastination: Why Mindfulness is The Key

Why your brain loves procrastination

It's time to

READ

LIKE

A PRO!

Bite-sized knowledge
to upgrade
your career