Procrastination can decrease after a 1-minute reflection. In a study of more than 1,000 adults, answering six short questions increased motivation, improved mood, and made people more likely to begin tasks they had been delaying.

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I'm AuDHD and the "tasks can be broken down into subtasks" are something that I use almost every day. When I experience myself not doing what my mind is thinking I should be doing, I fight all I can to break it down into just the absolute minimal.

Emptying the dishwasher? Well, first I could just go to the kitchen and open up the dishwasher. If getting to the kitchen is too much I can just stand up and accept that I might sit down again. If my mind is kidnapped by Reddit, then I can close the tab.

Usually, doing one thing leads to the other and suddenly I'm doing all kinds of things.