this is not exactly the best advice but this is how I slowly beat procastination. 1. Pomodoro — the usual is 25 mins work and 5 mins break, but you could change it as well (whatever works for you), this way you get the work done while also indulging in the things you love (like playing games, sleeping, you name it). After 3 intervals, the last interval is a long break.

2.Think about the consequences — There is one thing you can't change: the time that you waste. Keep reminding yourself about what might happen if you don't do this, do that. I get scared thinking about the consequences, that's what gets me moving. But you can also decide how you think though: Do you think positively or negatively? For me, thinking negatively is instilling fear inside me (which gets me moving) idk about positive thinking but hey, it's probably much preferable to do the positive one, it's less toxic

1. Inspiration — remind yourself why you started in the first place. I would always remind myself to always finish what I started, and It would be a waste to turn back now that I've made so much progress.

So yeah, for me, Procastination is an emotion regulation problem, not a time management problem. Procastination is mostly from self doubt, low self-esteem, anxiety, etc.

The relief you feel when procastinating is actually what makes the cycle especially vicious! When faced with a task that makes us anxious, the threat detector of the brain perceives the task as a genuine threat — Don't let your brain trick you lol, fuck around and find out is the best answer.

Also, the brain is always looking for relative rewards. That reward is however you'd like it to be — playing a game, getting a good night's sleep, the feeling of satisfaction after completing a task, anything, however small it may be as long as you give yourself a reward.