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1. Definition

• When delaying the task that you know you should be doing.
• But you don’t feel like it

-> That’s you prioritize your current self than your future self. This often leads to failure in the long run and have way more negative effects on your life than suffering the task now. Transfering pain to the future, but the pain also increase over time.

1. Understand yourself

• Meditation: sits down silently for 10 mins and focus only on your thoughts and you will realize how do you depend on technology and constant stream of dopamine.
• Journaling: it takes time to sit down and re think about your current day. Its better when done in a real piece of paper.
• 5 Whys: dig as deep as possible to answer the question: “Why do I keep procrastinating + …..?” to go to the root cause of the core of your procrastination.

Some practical methods:

1. Cut down distractions while doing hard work.
   • Set a timer to create emergency feeling. (25mins/session)
   • Turn off notifications to your phone, the best is to keep them away from your sight.
2. Internalize pain now < pain later by writing it down on the top of the paper of your plan. Spend 1 min think of the consequences when you fail in the future from not doing the task now. “Clearly”
3. Divide work into manageable chunks.

• Large tasks can feel overwhelming, break them into smaller steps and focus on completing one step at a time.

4. Set clear and achievable goals.

Define specific, realistic goals with deadlines. This helps you focus on what needs to be done and by when, reducing the temptation to procrastinate.

5. 2-minute rule.

If a task take less than 2 minutes, do it immediately. Help to do small task and build momentum

6. Prioritize tasks.

Use a to-do list to prioritize tasks based on importance and deadlines.

7. Share your goals with someone who can hold you accountable.

8. Reward yourself.

Create a reward system for completing tasks. This provides positive reinforcement and can make the process of completing tasks more enjoyable.

9. Practice self-compassion.

Dont be too hard on yourself if you procrastinate. Instead, recognize the pattern and refocus on your goals. Practice self compassion and understand that everyone procrastinates at times.