You just need enough motivation to get started. Once we start a task, it is rarely as bad as we think: your attributions of the task change, and what you think about yourself changes, too.

For example, to go for a swim in a cold pool, you just need to be motivated for the 3...

... people have when they procrastinate:

• Distracting yourself, and thinking about other things
• Forgetting what you have to do, either actively or passively
• Downplaying the importance of what you have to do

Research has shown that we have the tendency to treat our future-selves like complete strangers, and that’s why we give them the same kind of load that we’d give a stranger.

Procrastination is fundamentally an emotional reaction to what you have to do. The more aversive a task is to you, the more you’ll resist it, and the more likely you are to procrastinate.

Aversive tasks tend to: be boring, frustrating, difficult, lack intrinsic rewards, be ...

When you notice yourself procrastinating, use your procrastination as a trigger to examine a task’s characteristics and think about what you should change.

By breaking down exactly which attributes an aversive task has (boring, frustrating, difficult, meaningless, ambiguous...

Especially for tasks that are not defined and poorly structured.

This means thinking about when, where, and how you’re going to do them. Move from broad goal intentions to specific implementation intentions.

You procrastinate a lot less with meaningful tasks that are intrinsically rewarding. 

In every job, there are going to be tasks you find aversive, but when you constantly find yourself procrastinating because your work is aversive, there may be other jobs that are more alig...

Activating the rational part of your brain to identify the costs of procrastinating is a great strategy to get unstuck.

So make a list of the tasks you’re procrastinating on, and then note how your procrastination has affected you in terms of things such as your happiness, ...

Be mindful of how kind you are to yourself, and watch out for times when you try to deceive yourself. 

The reason you deceive yourself when you procrastinate: at the same time that you know you should be doing something, a different part of you is very much aware that you’re not actually do...