Use instant rewards to beat procrastination and increase productivity

Grab a pen and paper.

Divide your paper into two columns.

In the first column, list the actions required to become your ideal ‘future self.’
These are actions that will improve your success, health, and happiness in the long term, including work, study, and exercise.

Highlight those actions you tend to avoid.

On the other side, list activities and guilty pleasures which you enjoy.
Chocolate, surfing, soccer, and binge-watching TV.

Pair the obligations you tend to avoid with instantaneous rewards.
Match your temptations with your long-term goals. It could be working out while watching TV, working while soaking your feet in a salt bath, and so on.