... for the 4 causes of procrastination:
- Create small wins to address Self-efficacy: break the big goal into smaller manageable ones.
- Create artificial systems of reinforcement to address Value: pair an aversive task with an enjoyable one.
- Eliminate distractions ruthlessly to address Impulsiveness: don’t rely on willpower to resist distractions; change your environment instead.
- Set micro due dates to address Delay: break down a task into reasonable chunks, each with a due date.