Evaluate the task. How hard is it really? Why is it important? How long will it really take? We often fear what we don't know or understand, increase stress and miss opportunities. This process will make apparent how much time is actually required to complete the task. Starting is better than not.

starting is better than not

Make it digestible. Break the task down into smaller pieces and set each a due date. This will help you make continuous progress, which becomes addictive, and the work won't seem overwhelming.

Increase visibility. That is, make your activity and contribution known to others. Let others know what you're working on, why you need to do it and by when you'll complete it. Provide updates. Ask them to ask you about it.

Shut out distractions. A mobile phone sitting on the desk, a messy workspace that needs tidying, an overflowing laundry basket or an open browser with a link to Facebook in the favorites bar are all tempting distractions that can lead the least impulsive procrastinator into the depths of lost time.

Practice self-awareness and self-regulation. When we become more aware of how we're feeling or what we're thinking, we can then analyze why and react appropriately. When your internal monologue shifts for the worst, tell yourself you'll feel better about getting started than putting it on hold. Those negative thoughts will decrease as soon as you begin and see progress, even if it's only small.

Habit stack. Set aside time for a task you've been delaying within a habit loop or stack. For example, sit at desk, close browsers, put phone in bag, open file, work on horrible task for an hour, have a coffee, tea or hot chocolate out.

Reward yourself. Rewards don't always work, but if we're talking about a task you ought to be working on, think of an enjoyable activity to do immediately after and write it on a Post-It. Read it when you feel motivation deteriorating.