I'm a time management coach. This is what I advise about procrastination
When you struggle with procrastinating on a specific task, you may never get into a state of flow. Make rules for yourself, such as spending 20 minutes on the activity or reporting to someone by a specific time.
Just keep going. In time you will be able to accomplish a lot.
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When you don't feel motivated, take the smallest step possible toward your goal.
Instead of telling yourself to workout for an hour, say you'll go for 10 minutes.
Focus on what the reward is when you take action.
Be very selective about what you let into your experience and surround yourself with to keep your energy as clean as possible to achieve the goals you want.
... then put it on the calendar.
Treat the deadline the same as if your boss created it, and then honor it the same way you would if your boss were waiting for you to complete the task.