I also use the timer method with a reward. rinse and repeat.

as far cooking meals. i’ve started chopping veggies etc on the weekend. not full meal prep, rather preparation of some of the ingredients etc.

my mantra is “discipline to keep up with my tasks is being kind to my future self”.

a big help for me was "cognitive rehearsal ". as i try to get to sleep i “rehearse " my next day tasks. get up this time, wear these clothes, whats for breakfast”. this really helps me organize my thoughts.

Some techniques that work for me most of the time (but clearly not right now):

• Timer A: I am currently procrastinating, and will allow myself to do that for 5 more minutes. Then work.
• Timer B: I am working but it’s hard to keep going. I push to work now, and in 30 minutes (or after completing subtask X) I am taking a 15 minute break.
• Distraction starvation: Allow procrastination but take away the habitual distractions. Okay, break from work but no touching phone.
• Planning session: Okay take a break. Lie down if you want to. Use the break to mentally verbalize and visualize what you are supposed to do next, in what order, how, and why.

Set a 10 minute timer, tell yourself to get started and you can take a break after.

Find ways to reward yourself for accomplishing things. Made dinner? Have a nice dessert or watch a new show.

Find alternative ways to achieve the same or similar goals. Struggling to find time to read? Try audiobooks. Want to learn to program? Find a YouTuber you like and follow along with their tutorial.

If you’re like me, then you need to find ways to work with yourself instead of trying to force it in ways that don’t mesh.

I read a pretty good rule of thumb to avoid a lot of procrastination that ends up making things worse for you later on.

It’s something like the 2-5 minute rule. If it can be done in 2-5 minutes, just do it now.

So, for example:

• Milk carton empty? Take it to the recycling now. You won’t remember to recycle it later and it will sit there for days
• Need a shower? Jump in now. Not later. Do it now.
• Need to call somebody or email somebody about something? Do it right away. You won’t remember later.
• Need to pay a bill online? Pay it when you remember, don’t say “Oh I’ll remember later, I still have 10 days to pay it.” This leads to defaulting on your bills.

It’s harder for items that take longer than 2-5 minutes, so for example needing to do large projects or invest several hours in something can lead to massive procrastination because you’re not ready to invest that time. But if it can be done quickly just do it now and get it over with.

When I want to make sure I do something I create an event in google calendar for when I want to do it. So the act of deciding to do the thing doesn’t have to be linked to the pain of actually doing it. Then when that time comes and I get the event reminder I can’t be like “I’ll do it some other time” because this is the very specific time I decided to do it, and if not now when? Not foolproof, I blow through a reminder event or push it back to another time once in a while, but it helps.

We experience each moment as it comes. We are bound to our patterns by habits, and the neural pathways adjust accordingly to your experiences.

At any moment at all, you have the authority to make different choices. Experiment with moments, make new choices, and take care of your body. Your body relys on you and vice versa. Do what makes you feel good.