What solved procrastination for me (I described in more detail above) is to do the tiniest step. If that seems too large, do something tinier. For example say

What solved procrastination for me (I described in more detail above) is to do the tiniest step. If that seems too large, do something tinier. For example say I have a presentation to prep for. For whatever reason, I'm procrastinating - maybe because it's boring or in nervous about delivering it. So I do a small step, perhaps, open my laptop, create a presentation and the title slide. Then it's ok to do something else, but often I will find myself continuing. (If that's intimidating the step could simply be to sit down and open the laptop.) If I don't continue that's OK, I don't get frustrated, I take a break (something bounded like coffee, walk, get groceries - not start reading reddit...) then again do a tiny step, perhaps draft one more slide. Again I often find myself continuing, one tiny step at a time. It's easy to commit to something they just takes 60 seconds. Again if I don't continue I take a little break and so on. Again when I take a break I don't judge myself. This system has been a revelation for me and I no longer procrastinate until the point of stress. I have also found it helpful to deal with with lack of motivation due to depression. I don't feel able to empty the dishwasher, well I can at least do one cup. Keys are - establish a regular cue that already exists, either an existing habit or something else regular such as kids leaving for school - do some tiny step - if that's intimidating make it tinier. There is always tinier! - if you find yourself continuing, go with it - otherwise take a break, without judging yourself. Return immediately you feel ready to make a tiny step. Sooner is better than less tiny - next tiny step