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She addresses graduate/PhD students struggling to complete their theses but there’s quite a bit to learn here. She considers procrastination as a perfectly logical response: why wouldn’t one seek pleasure? It’s something that (a) reveals a lot about what you’re afraid of and (b) is hence a protection response.

Other notes, thoughts, etc:

• “B’s get degrees.” Don’t pursue perfectionism. Done is better. Don’t let Perfect be the enemy of the Good. Don’t get Good be the enemy of the Necessary. “Better a diamond with a flaw than a pebble without.” You’ll be OK. Finish it.
• The environment you do your work in and your work ritual are very, very important. Set a time and place every day to what needs to be done. Diminish distractions as much as possible¹.
  • Set your phone in distraction-free mode and place it on the floor, face down. Allow only a few people to break its silence in case of emergencies. Establish working hours with them and everyone else (i.e., not everything is an emergency.) Guard your time fiercely.
• Chunk the job/project into as many atomic tasks as possible. Do the smallest task. Celebrate its completion (briefly) and be kind to yourself. Rinse and repeat. Seek momentum.
  • Procrastination ultimately is about the past or the future. Try not to think of the end result. You are here right now to finish a paragraph, write a bit of code, read that paper. Be here now.
• Assume responsibility. Stop whinging.

Over the past year, I’ve been amazed by how much mindfulness comes up with almost every conversation I have (or book I read or podcast I listen to) about self improvement and Joy in Life.

Update

Was reading an article on the efficacy of todo lists and lo!

Something about the future defeats our imaginative capacity. “Present self screws over future self,” says Tim Pychyl, a psychologist at Carleton University who studies procrastination. He says that we regard our future self as a stranger, someone onto whose lap we can dump tons of work. On some weird level, we don’t get that it’ll be us doing it.

One of Pychyl’s students recently tried a clever experimental trick to get people to procrastinate less. The student took undergraduates through a guided meditation exercise in which they envisioned themselves at the end of the term—meeting that future self. “Lo and behold,” Pychyl says, those people “developed more empathy for their future self, and that was related to a decrease in procrastination.” They realized that time wasn’t infinite. Future them was no longer a stranger but someone to be protected. To get us off our butts, it seems, we need to grapple with the finite nature of our time on Earth.

1. It’s the same deal as with weight loss: you will lose weight if your kitchen only contains healthy and low-sugar food.↩︎