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.

Implementation intentions  for better focus

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 cycle: procrastination itself causes shame and guilt — which in turn leads people to procrastinate even further.

Procrastination as a coping mechanism

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.

The science behind getting started

Tax Day is a horror for many procrastinators. For many people, a little procrastination isn't harmful - like 15 minutes lost in Facebook or putting off doing the laundry for a few days. But then there are things like taxes. And all the people who keep meaning to start saving for retirement, but never do.

Implementation intentions for better focus

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