Concepts found in mindfulness and CBT can help with this.<p>The idea is that thoughts influence emotion and physical responses, which then influences behaviour, consequentially influencing outcomes.<p>With procrastination, you will think of a task that you are avoiding. This may create anxiety and a tightening in your stomach. This will then prevent you from taking action. The outcome of that is rationalisation thoughts such as &quot;I&#x27;ve got loads of time on this&quot; or &quot;I&#x27;ll just do it later&quot;, which then eases the emotional and physical responses, leading to you postponing the task and doing something else. This cycle will continue.<p>By being mindful of these thoughts and recording them, you can then begin to look at rational responses. So, for example, you might say &quot;I&#x27;m not good enough&quot; and then craft a written, rational response to it. You continue this until you have an uncertainty, where you can&#x27;t be sure if it&#x27;s a rational response. You then create a practical plan of behavioural experiment to test it. This may include doing a small part of the task and seeking feedback to see if you&#x27;re on the right lines, as an example to not being sure if you have what it takes for the task.<p>Identifying these cycles and consciously taking steps to elimate them can probably do more than focus on any particular part of the cycle alone.