How to stop procrastinating

There's a task you need to do, and instead you scroll, tidy your room or say "in a minute". Then it moves to tomorrow, and again to tomorrow.

Procrastination isn't laziness. Usually you put things off because the task feels big, boring or stressful, and your brain runs from the unpleasant feeling. The good news: starting is the hardest part, and you can make it smaller.

1. Make the start tiny

Instead of "write the paper", decide "open the file and write one sentence". A tiny first step is enough to break the freeze.

2. Just 2 minutes

Commit to work on it for only 2 minutes, then you're allowed to stop. Most of the time, once you've started, it's easier to keep going.

3. Decide when and where

"Tomorrow at 5pm, at my desk, I ___". When you decide in advance when and where, it's much more likely to happen.

4. Phone in another room

Your phone is the easiest escape. When it's in another room, there's nowhere to run.

5. Break it into pieces

Split a big task into a list of small steps, and each time do only the next one.

6. Forgive yourself

Blaming yourself for yesterday only adds stress, and stress leads to more putting off. Say "okay, it happened", and start with the small step.

7. Count your days

Every day you started on time is a win. A number that goes up every day gives you a reason to keep going.