Address the root causes of procrastination

Instructions

** Practice self-compassion.**
Whenever you procrastinate, remember to be compassionate with yourself instead of making harsh judgments. Recognize that procrastination is a coping mechanism and not a character defect.
** Reduce the amount of pain and threat associated with work.**
If you find it hard to work on a certain task, try reducing the amount of pain towards the work by making it easier and more enjoyable. For example, you may reward yourself after a short period of quality work. This will motivate you more to complete that task.
** Set realistic expectations.**
Set realistic goals and expectations, and don't fear that even after working hard, you’ll be rewarded with higher and more difficult goals.
** Let go of perfectionism.**
Perfectionism will just prevent you from finishing your tasks. Instead, learn to accept imperfection as it is a part of being human.
** Take time to savor achievements.**
Take time to savor your achievements, and don't deprive yourself of leisure time.
** Increase the quality and pleasure of leisure time.**
Make sure to take time to do something enjoyable, such as reading a book or going for a walk.