Procrastinators are not different in their ability to estimate time, although they are more optimistic than others.
Telling someone who procrastinates to buy a weekly planner is like telling someone with chronic depression to just cheer up.
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People tend to procrastinate to avoid emotionally unpleasant tasks - so they choose to focus on something that provides a temporary mood boost.
This creates a vicious cycl...
Progress on our goals feeds our well-being. So the most important thing to do is bootstrap a little progress: get a little progress, and that’s going to fuel your well-being and your motivation.
This is a self-regulatory strategy in the form of an "if-then plan": "If the phone rings, then I’m not going to answer it." "If my friends call me to say we’re going out, I’m going to say no." So you’ve already made these pre-commitments.
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 have two ways of dealing with our procrastination:
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.
Facing a task, experiencing the uncomfortable emotions associated with it and doing the task despite those emotions.
It rationalizes the shit out of anything that’s just a little bit uncomfortable and create excuses as to why we shouldn’t do something now. Those excuses are irrational, but sound superficially reasonable.
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