Core Argument - Procrastination is defined as the willful avoidance of tasks one knows they need to do, primarily a problem of getting started [4][5] - Procrastination is a defense mechanism against negative emotions like fear of failure and anxiety [5][6] - Instant gratification, fueled by dopamine release from activities like phone scrolling, increases baseline dopamine levels, making it harder to focus on less stimulating tasks [11][12][13][14] Practical Strategies - Delete apps from phones to reduce instant gratification and make the phone less appealing, limiting usage to 30-45 minutes per day [17][18] - The 5-minute rule involves committing to a task for only 5 minutes to overcome the initial hurdle of starting [20][21] - The 2-minute rule encourages immediate completion of tasks that take less than 2 minutes to avoid mental burden [23][24] - The Pomodoro Technique uses 30-minute work intervals followed by 5-minute breaks to leverage the recency and primacy effect for better focus [26][27] Productivity and Mindset - Achieving a flow state requires limiting distractions to enter a state of focused concentration [29][30] - Discipline, not motivation, is key to success; consistent action is more important than fleeting feelings of motivation [32][33][34]