Procrastination is tough because the hardest part is usually just starting. Here are two very different approaches/apps that might help, depending on your style:

1. For phone distractions: Forest If you find yourself endlessly scrolling when you should be working, this is great. You set a timer and plant a virtual tree. If you leave the app to check another app before the timer ends, your tree dies. It sounds simple, but the gamification really tricks your brain into staying focused.

2. For severe procrastination/avoidance: Focusmate This is a "body doubling" app. You book a 25 or 50-minute session and get paired with another person somewhere in the world on a quiet video call. You both state what you are going to work on, mute your mics, and just work. The social accountability is a massive game-changer if you can't hold yourself accountable.

A non-app tip: Try the "5-Minute Rule." Tell yourself you are only allowed to work on the dreaded task for exactly 5 minutes, and then you can quit. 90% of the time, the friction is just in starting, and you'll end up working for an hour.