Whatever it is that you perceive as painful, you can either lower that pain and change your perception, or you can increase your desire. Keep in mind that, in order for this to happen, your desire has to be greater than the pain you are experiencing.

The best way to build your desire is by having reasons, otherwise known as your purpose for doing something. You can elicit these desires by asking yourself questions like, “If I don’t do this, what is going to be the cost?” If you can link more pain to not doing something, than you will be motivated to take action.

2. Chunk Down Your Tasks Into Smaller Steps

Procrastination has long been considered to be a willpower issue, but if we look at the science of procrastination, psychologists have discovered that it may have more to do with how our brains operate.

According to Caroline Webb in the Harvard Business Review, our brains are programmed to put off tasks. In her work, she cites research from UCLA that proves that the allure of near-term gain almost always outweighs the attraction of future reward.

If you want to overcome procrastination, you need to learn how to hack your brain. Literally. A great way to do this is by chunking down your tasks into smaller steps. For example, if you have a desire to do 30 minutes of cardio, but you keep procrastinating with doing it, try breaking it down and engage in an action that feels less overwhelming. Maybe that means going for a walk, or even easier, just going outside and breathing in some fresh air.

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