How to do that you need to do but not motivated at all?

Habit. Stop looking for motivation to drive you. Sometimes it will and sometimes it won't. There's a pretty common saying that motivation is a result of doing stuff. You just do it whether you want to or not. I know that's simplistic but that's really all there is to it. Easy to understand but harder to implement. It helps me not to think too far into the future and break stuff down into daily goals so I don't get overwhelmed.

No one is motivated to do stuff 100% of the time. Do you think superstar athletes like getting in the weight room and doing cardio everyday?

I think a lot of the problem is that modern life allows people to have this attitude when it wasn't an option in the past. No one used to care about whether they wanted to do stuff because if they didn't they would die.

"Oh I don't feel like getting firewood or hunting today" - Dead Caveman

Try breaking it up into small steps. I procrastinate about doing my tax return all year but I "tricked" myself into doing it earlier this year by telling myself "I'm not doing the tax return now, all I'm doing is finding my employment records."

Finding those records was easy, energized by that easy win I picked another easy task, "I'll get together my bank interest statements" and in a couple of hours I was done.

Maybe this could work for you.

1) Find people to do it with; become socially accountable.

2) Break your tasks into sub-tasks, and consider the breaking-apart a task in itself.

3) Timebox solving an appropriate amount of sub-tasks at the right time.

I'm supposed to "redo my budget" -- but that's not actionable. What's actionable and simple is prepare a spreadsheet in the right folder, download bank statements for the appropriate months and save them next to. And before I do (I'm supposed to be working right now), write those down on a list as well as "Sketch out this list more."

Most problems that seem hard to overcome (either because you don't know how, or because you don't want to) were not broken down into simple enough tasks. Some warrant a reward (frienship, drugs).

I'm supposed to "do the dishes" -- but if I just take the dishes to the kitchen, empty the drying rack while my coffee is brewing, or rinse the dishes without washing them, the next task is getting simpler. I carry out one or two steps on each visit to the kitchen, so I rarely take off 10-20 full minutes to "do the whole damn thing at once."

If you are stuck in a loop of: I need to do X, but you just nope out of doing it, then feel guilty, and it is a recurring pattern then watch these two vids:

- Psychiatrist Explains Why You Feel Tired All The Time: https://www.youtube.com/watch?v=0sppw7Zq35w

- Why Don't You Want To Do Anything After Binging 4 Hours of Youtube Videos: https://www.youtube.com/watch?v=zBgCRJluWTc

Not sure if this applies to you, but in case it's helpful:

I think my procrastination comes from some combination of ADHD, low-level depression, and existential dread (i.e., does anything really matter anyway?).

If you think ADHD is part of your issue, you might find some videos by Tracy Marks [0] useful. (And if you're not sure about ADHD, you might consider getting tested for it.)

[0] https://www.youtube.com/@DrTraceyMarks

These posts come up often here, seemingly more so since the pandemic. The most successful people I know all learned at some point in their lives to take large goals, dreams, work duties, etc, break them down into manageable sized tasks and go through each one. Some tasks will become second nature, others won’t. This is not rocket science. Just do it. There’s no secret, shortcut, magic pill. Eat right, get good sleep, exercise, laugh a lot.

There are 8 billion people on this planet, nobody else will look out for your well-being except you.

Probably not a popular opinion, but honestly sometimes just making a cup of coffee and sucking it up for 45-60 minutes can give me enough momentum to suddenly enjoy the task.

Clean a single plate. It's low commitment, low energy, and high reward. Your brain flips from dreading the task to craving more of that sweet serotonin, and suddenly the whole kitchen is sparkling.

You cannot do this unless you really need to. Since your basic needs are mostly satisfied, you will not ever really succeed in this endeavor.

Of course there are people who will mention motivation related advise, set habits, discipline etc. but these things make a real difference only for very few people.

You might also want to try psychotropics nootropics amphetamines or whatever, but I wouldn't advise to that, just mentioning it.

One way to do these things is to do them with someone else! This idea is called "social facilitation"[0] (it's also called body doubling in some communities).

Essentially, when doing a task with someone else, we are more likely to focus and perform that task better. There are tools like Double [1] that are built just so you can pair up with others to do these activities and get that motivation to start!

[0] https://en.wikipedia.org/wiki/Social_facilitation

[1] https://doubleapp.xyz/

Environment makes a huge difference for me: recently bought myself one of those SAD lamps and switched to working 08:00-16:00 rather than 09:00-17:00 and my general mood has increased 10x; leading to a significant productivity/motivation boost.

I'm not saying that a new lamp will fix your problems but try to be mindful of your working environment and conditions and see what changes you can make to make yourself generally more comfortable.

Other examples include finding a way to further compartmentalise your work, for instance by becoming uncontactable on your work channels outside of work hours.

Further, improve your general health: drink more water and less coffee, make sure you see the sun for at least half an hour a day, take vitamins, socialise more, do more exercise; all the usual health-nutjob advice in as large a dose as you can stand - all of these things have tangible effects on mood which is a huge player in motivation.

You said sleep has a big impact so try getting really strict about your bed time and waking up on time. Try anything and everything and don't be put off when 90% of the new habits you try to cultivate don't stick. You'll figure out what is important to maintaining your mental health by experimentation and observation.

Concentrated mindfulness and a rigid attitude towards work/life separation have done more for my executive dysfunction than any revolutionary to-do list app or task organising framework.

Make a SHORT list & Give yourself options, (ideally no more than 3): I have to do these 3 things today, which one do I least-not want to do right now? 1) write a Christmas newsletter 2) work on programming project 3) take out the garbage

If there are more than 3 tasks, Use the Eisenhower matrix (important vs urgent?) To plot them and filter out all except the ones which are BOTH most important and most urgent.

I find that I get a lot of dishes and not-important/easy-but-urgent cleaning done when I have a big nasty task pending. But at least then I'm still doing something productive with my time. Plus once you've finished & checked off some small stuff often I feel better about the tasks in general.

I think for me it takes a lot of energy to start a hard/important task, especially if I'm doubting if I can do it - or if I have never done it before or have to look it up to figure it out... If I'm also feeling anxious about the huge pile of other things I've got to do (even if they're small chores) then this can get to a crippling state where I don't want to do anything.

So again, sometimes just starting with some easy tasks to just get yourself moving, and saying "I am doing a good job, and I am getting stuff done" can then help me reduce the list. Make a written, physical list, and physically check it off. I know it seems trite for computer people to Not use tech to solve a problem, but you need to see it and get that dopamine hit when you check it off.

Others have have covered most of these, but I'll chime in to agree:

1. Break down required activities into emotionally manageable tasks. (Sometimes this necessitates rendering it down to a level where it seems trivial.)

2. Cut deals with yourself. Permit yourself to procrastinate on one thing, but only if you work on this other priority task. (This works well within a task even, if you have done #1.)

3. Build momentum by completiing easier things first. (This is especially effective if you find satisfaction in checking items off a todo list.)

I've studied this extensively - best book on the subject was "Solving the Procrastination Puzzle". The main take-aways are:

1. Just Get Started. One common cause of procrastinating is avoiding negative thoughts. "This will be too complicated", "This will take too long", "I'll have to make all kinds of compromises on the design", etc. If you Just Get Started then you'll likely find out it isn't as bad as you thought.

2. How You Feel Doesn't Matter. Procrastination often continues because you're waiting until you feel like doing it. We lie to ourselves, "I'm going to goof off now, but wake up at 5 am and I'll feel like doing it then". Then 5 am comes around and you feel even less like working on it. We need to stop fooling ourselves that we will feel like it at some point.

3. Pomodoro Technique. This works pretty well for me. I'll do 4 sets of 25 minutes of focused time separated by 5 minute sets of whatever I want time. When I think, "Wow I have a lot of work to do, I have to focus for the next 8 hours" I just dread it. Instead if I reframe it as, "I just need to focus for the next 25 minutes" I often blow right past the timer because I get so interested in the work.

One thing that no one's really mentioned yet: remove as many interesting things from your environment as possible. If your only choice is between boredom and doing what you're supposed to be doing, you're a lot more likely to be successful.

I start every day with the creation of a shortlist of MUST-DO tasks. Things I must absolutely finish not just to stay out of trouble, also to not consider myself a failure. I willingly instill a sense of urgency and remove optionality for these tasks, even if I have to dramatize it. These tasks typically add up to about 4 hours of work. For me this is a sweet spot, a kind of minimum where even if all else fails, I can look back on a reasonable day and feel OK about myself. It's a contract with yourself. Nobody cares if you're motivated to honor a contract, a contract demands you honor it regardless.

By doing this as a habit, you train yourself to keep some momentum even when not motivated. Kind of an auto pilot thing. If you'd even struggle with this block of work, look for ways to make it more fun. Play some music, take short walks outside, play with your pet. Yet avoid things that suck you in, like Youtube.

As for the rest of the day and tasks, I ride my energy flow instead of fighting it. When I feel slow and weak, I read email and update notes. When I feel better, I do more challenging tasks.

I realized this year that I have been struggling to get into deep focus at work for a long time. In my case, the main two things preventing focus were anxiety and ambient noise, and they play off each other. Ambient noise tends to distract me and keep my anxiety high.

I bought a pair of decent reusable earplugs and built a ritual of throwing them in whenever I want to be productive. To my surprise it was incredibly effective. When the ear plugs go in, I get right into the zone in minutes.

Another trigger I use to tell my mind it’s time to focus is to close my door. Even if I’m home alone, something about closing the door serves as a cue to my mind.

These are low cost things you can try and you will know immediately if they help you. If they don’t, maybe you can identify similar triggers that do work for you.

In general: discipline ("I am going to do this") trumps motivation ("I want to do this"), because the latter is fleeting.

Either you can make yourself do what's necessary or you can't. What you can reasonably focus on is:

  - making sure that you are motivated more often and don't need to rely just on discipline all the time
  - looking for ways that you are more disciplined and can rely upon it when necessary
  - if you find that you lack motivation altogether or have no discipline, look into whatever the cause for that might be

If you're sleeping badly, eating badly, or are dealing with any number of life challenges, either might be diminished and you should address those causes first. If that's not possible, just acknowledge that some things won't get done and don't constantly guilt trip yourself for it.

Something like coffee, exercise (if not a habit) or a divide and conquer approach, or the pomodoro technique can all be temporary bandaids, but if there are underlying problems you might eventually still feel too bad to get things done.

For example, I have enough motivation to do the things at work that are actually nice to deal with: writing my own code that's testable, well commented and reasonably simple, using new technologies and improving development processes in general.

I have enough discipline to force myself to deal with the other aspects: particular mindsets held by certain individuals that can sometimes be an impediment to getting things done, dealing with code that isn't commented or user friendly, legacy codebases and so on.

I acknowledge that some things will get done later: a growing list of ideas for personal projects, that I can't fit in my current life circumstances.

I have a whole arsenal of strategies:

- Creating a hard deadline, such as booking a meeting to share the work. Then "If you leave it to the last minute, it only takes a minute" can work and be efficient

- Carving out time for that thing, such as going to a coffee shop and telling myself I won't leave until that 1 thing is done

- "Structured procrastination" which is finding a task that's even less pleasant and putting it beside the other unpleasant, but easy task on a todo list, and when I'm avoiding the really really unpleasant task I can get the other thing done

- Waiting for an altered mind state. Some tasks I know I can't bring myself to do unless I'm at peak mental energy at 10am, so I let them take up that slot to get them done. Other unpleasant tasks such as badgering people to do things they dropped the ball on I might tackle when I'm feeling more in an angry mood brought on by some unrelated frustration, but lingering. When I'm feeling frustrated generally I sometimes pick up the phone to deal with annoying customer service at companies I've been putting off

- If I'm really stuck in a rut I'll listen to the Andrew Huberman podcast and try to lean abut brain chemistry and sometimes find that learning about some underlyling mechanism of why motivation helps me fix thigns

- If I'm really stuck sometimes I'll go for a run. Resets my mind, gives a bit of dopamine and motivation from runenrs high - Avoiding carbs and alcohol is helpful for me. Carbs make me lethargic, and having low motivation makes me want to eat carbs, which is a self reeinforcing negative spiral

- I try to be mindful of how meaningful social connection improve wellbeing and motivation. Saying something nice to my wife, showing heartfelt appreciation for someone at work helps lift mood and give me energy to tackle the least motivating items on my task list

I procrastinate as well. What I find has been working for me lately is not making it about the thing itself, but about who I'm becoming by doing it (and doing it early), as described here: https://www.neelnanda.io/blog/become-a-person-who-actually-d... (the rest of the blog is fantastic if you want to check it out, there's many posts on personal improvement)

I was also pointed to this resource by Neel, you could use to it to re-frame the goal of the task (e.g. instead of "do well on exam" -> "pass exam with as little effort as possible"): https://mindingourway.com/half-assing-it-with-everything-you...

I'm not motivated, but I am stubborn. I try to not wait for motivation, but rather go do something else, anything else for a little while.

This applies to anything really, be it work or chores at home or anything else I either really find boring or can't quite solve. If there is a problem I can't think of a solution for it must be split up more.

If it's something like doing the laundry or something you can just do a little bit here and there. Just 5 minutes of doing what needs to be done, even if it's a quick few dishes in or out of the dishwasher and a few clothes folded up. I don't need to be motivated to manage 5 minutes of doing something. Just 5 more minutes!

For some things though like going to the gym when I really don't want to, refer to the first sentence. I'm not motivated, but I am stubborn so I'm going anyway. :)

Thre flip side of all the "habit" talk is that habits are as much what keeps you from doing those things by creating distractions -- opportunities for procrastination. For instance, if I sit at a workstation and the first thing I do is reflexively open a browser and type `news+Enter` to get to this orange site, that's what I'll do instead of whatever I went to the computer for.

Blocking habits that induce procrastination by rearranging your life or home can do a lot to break that cycle long enough to re-orient your life toward one where you do the things you need to do because "eh, I've got nothing better to do".

I mean you won't find the ultimate answer, but I found the writings of Oliver Burkeman on these kinds of topics interesting. He's a bit of an anti-productivity guru (aka recognizing that these are important issues, but being highly critical about the usual "read my book and everything will be fine" type of people).

See e.g. things like this: https://www.oliverburkeman.com/onething https://ckarchive.com/b/xmuph6hrzxwrd

Write software to ship. Even the "farting around" stuff. Document, test, READMEs, etc.

Seriously. It really helps to power through the "ho-hums."

I have found that the reward of a finished product, at the end, works well as a "carrot" for me.

Also, as has been mentioned elsewhere, establishing habit is, in my opinion, essential.

"We are what we repeatedly do. Excellence, then is not an act, but a habit."

- Somewhat incorrectly attributed to Aristotle

Exercise. Nothing helps me clear my mind and renew my focus like going for a long run. Different exercise modalities will work better for different people. But honestly, except for the few times when I have suffered a training-related injury, I have never regretted taking some time out of my day to go work out.

YMMV (literally!)

This is a true for me, probably not true for you, partly tongue in cheek reply: nurture intense anxiety around not doing things. I hate having "jobs waiting" and not feeling like I'm doing something. Even if I'm relaxing I'll generally be doing a sudoku, puzzle, listening to an interview, or getting lost in Wikipedia extending my knowledge of pointless trivia for University Challenge.

There are pros and cons (washing the pots up before eating dinner is never popular, but oh so necessary..) but I feel better than when I used to be tomorrow-man. It helps if you live with people who tolerate this approach. Am I always doing the right things? Ha, no - that's a separate challenge orthogonal to having the motivation to act at all.

I'd echo other comments suggesting examining closely what you really need to do (e.g. "how to be productive" is a very loaded question for me, modern society tends to way overemphasize the importance of "being productive" to the detriment of many.)

If you really are struggling doing things you absolutely have to do, my suggestion is using an exhaustive TODO list where each action item takes ~10 minutes, that can get you rolling relatively fast. Happened to write about it recently here[0] as I was experiencing something similar.

[0] https://andersource.dev/2022/11/25/the-exhaustive-todo-list....

Sounds like fixing your sleep might help significantly. I have also heard that for men, exercising does wonders. More energy if you work out consistently everyday (try 30 minutes to an hour) you don't need to get super insane about it, just make it a simple routine.

I know this runs counter to common wisdom, but usually I smoke a fat spliff then just go do it.

I have a mantra... "Do it now." Whenever I have a task to do and I realise I've been putting it off I repeat my mantra and that reminds me that I'd be better off getting it done than procrastinating. It works most of the time.

Like someone else said, you kinda just have to do it. Like just sit, and start. This was my attitude when I was teaching myself software development the past few years. I'd come home from work (I worked in a lab as a chemist) and just sit and work on whatever project I was doing at the time. While I enjoy coding a lot, it's far less enjoyable after work when you just want to relax. But that attitude got me to a really good dev job currently, so it paid off

Now though, it's hard to do the same thing when I spend all day looking at code, but I know once I get started again the momentum and enjoyment of my hobby turned career will drive me

Not sure if this was really helpful lol... but hopefully

I use reverse Pomodoro method where I do like 15 minutes of work and 45 minutes of fun.

You need to build habits to replace motivation.

Its important to recognise that its going to take time to change your day and its not reasonable to expect yourself to change how you spend half of your waking day (8hours) quickly. I don't know of any reliable science on the realistic adoption rate of new habits but it could be as low as 1% a month. Given that you need to make incremental changes that move you towards how you want your day to be gradually and adopt a habit or extension of a habit for at least 4 weeks to bed in.

Understand that everyone suffers from some degree of this and the world up to this point was still built on procrastination. “If it wasn’t for the last minute, nothing would get done”

Methylphenidate. It makes the boring kind of ok.

It's not a magic bullet though, so here are some other things that help.

Accountability. A person checking in on doing what you need to do.

Timers, alarms, reminders. I have have an Amazon Echo in every room of my house and set reminders whenever something pops into my head.

Pomodoros: just do a couple of minutes and then stop. It's usually not as bad as you imagine.

Above all, forgive yourself. You are a not a machine. You will have better days and worse days. Keep going in the right direction.

I just plan some self-reward for completing a task, and this gives me motivation. I used to give myself a preward but I noticed with time that those are highly ineffective.

I am naturally wired as a procrastinator and what I do to avoid it taking over my life is define limits around it. I set a goal that the task must be "started" in X hours or days depending on the need. I think less about defining when it should be completed as that tends to drive my procrastination. Defining tasks in terms of starting instead avoids triggering my procrastination.

Usually once I start a task the desire to procrastination abates.

Do as much as you can and stop worrying so much about procrastination. Nobody is working as hard as they claim not even (or especially) the self help gurus. You are not a robot and even a robot breaks sooner if you ask 100% of it.

If you have problems that you think cause procrastination, because you mentioned sleep, definitely address those for your health. Maybe you will be more productive, maybe not, that's not the important part.

You have to literally rape yourself mentally and break down your mental barriers. Your brain works against you with all kinds of weapons like fear.

One that works is to line up a lot of things that must be done, so you can choose the less painful :D.

Also stop reading news, it makes your mind wander/think about irrelevant things. Read news only before going to bed. News is 98% noise.

If your brain is really rioting, then use a pomodoro timer.

Task > Routine > Habit > Ritual. Works for almost anything in life.

Bonus: Be young and don't have the burdens of life on your plate. When you have to deal with death, loss, illness, financial hardships, etc. you'll realise that those are the real motivation killers — simply not feeling it because you're stuck with a coding problem is not a reason to not get back to work.

Keep a TO DO list of everything you want to do. Break it down into tiny small steps. And make this agreement with yourself:

Every day I will pick one boring tiny small step from the TO DO list and do it. And after that I can do whatever I want without feeling guilt.

Do one small step ea day and you will be blown away by how much you get done in a year.

Try eating healthier. And I really mean healthier, not just a salad occasionally, you have to change what you eat on a daily basis. It helps a lot, anecdotally. If you're eating something terrible like the Standard American Diet you aren't giving your brain the nutrients it needs to work ideally, and that can cause motivation issues.

My* experience: Motivation doesn't come. Waiting for motivation is allowing yourself to be controller by your feelings.

At one point you just decide to do it. Ignore the feeling that you lack motivation. Grind through even one laughably small bit. Then repeat that, every day. Nothing changes, you just do it.

Sometimes you can, sometimes you can't.

*) adhd, medicated_depression, passed_one_therapy

"At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?” Marcus Aurelius

Based on our experience when young we expect motivation to come without explicit effort. That doesn't work anymore for most adults. I find that explicitly imaging successful completion of a task, especially the resulting pleasure, is essential to getting started. After I start a task, it is easier to continue.

Making a list of the things I need to do helps me stay on track and doubles as a memory aid. I have to remind myself as well that the work/tasks need to be completed regardless how I feel about the situation.

Motivation ebbs and flows, but if one is not completing at least some tasks, it makes it that much harder to create momentum

Is your physical health ok? Is your mental health ok? Is there something you are telling yourself that is not true?

Therapy will help. Identify the root cause which is some fear you have. So you procrastinate because taking action causes psychic pain.

https://www.thetoolsbook.com/tools/procrastination

Two options:

* Just start doing it anyway

* Think about why it's necessary to do it. Think about the benefit that will bring. Think about any other benefits it will bring, ranging from skills you'll learn to the pride or peace of mind of having done it. Draw intrinsic motivation from that.

Not that I'm good at either of these...

I have been putting off going under the house to fix the insulation for months.

100% not motivated to do it. The trick I used was to just start. Now is the scheduled time to do it. Do you want to do it? Nope. Ok go get the tools and equipment. Didn’t you hear? I’m not motivated.

Motivation not required. Just start.

Discipline > Motivation.

I really enjoyed Atomic Habits by James Clear. He outlines both a philosophy for creating habits, as well as a toolbox of specific techniques to help you. I've found it enormously useful in my own struggles with motivation and focus.

Get angry.

When life gives you lemons, don't make lemonade. Make life take the lemons back! Get mad!

Practice breaking things up into smaller tasks. It's a life saver.

Starter tip! Any task can be broken into:

1. Look at the task.

2. Figure out the next step.

Nonono don't wait with step 1 until you feel you have a plan for step 2. Forget step 2. Do step 1 first. Then do step 2.

From someone who struggles with focus, here are the strategies I use on myself (some subconsciously now, because I've been doing this for 15 years). They don't all work 100% of the time, but I haven't been fired yet ;)

1) Know myself. So much can be unpacked here, but this boils down to a couple broad categories. First, I need to be realistic with myself about what I am capable of, what tends to distract me, what my needs are, etc. Second, I have to be in tune with myself in the moment. Am I drifting? What do I need to do right now to stay on track?

2) Have a plan. This isn't so much a commitment to "prep" for each day as it is being willing to learn and employ strategies that I can combine with #1 to meet my needs and accommodate for my weaknesses. Sometimes this means having a way to limit noise around me. Sometimes it means ready access to coffee or a snack. Sometimes it means turning off email/chats/etc. Sometimes (ironically) it means taking a break.

3) Have a "why". I am the sole income-earning in a family of 6, so the "why" for me is pretty strong. If I don't make it happen, we all suffer. I have to be careful, though. Workaholism isn't that much better than being a chronic procrastinator in terms of its ill effects on my life/health.

4) Eliminate distractions. Sometimes this means using one of my strategies to find a quiet place. Sometimes it means going and doing that chore my wife keeps bugging me about so I can just focus on my work.

5) Don't white-knuckle it. In other words, don't be religious about work. Usually when I'm feeling burned out or unmotivated it's because my mind and body are being deprived of something. It's better for me to understand what that is (even if it means taking a day off) than to keep pushing myself. That just leads to more burn-out. It's important to have grace with myself so I don't just feel guilt and shame when I need a time-out. Feelings of shame often perpetuate procrastination anyway.

6) Make healthy choices. This is touched on in several of the other points, but it's important enough to be its own bullet. Sometimes it takes effort just to know what the healthy choice is. Having someone who can help you (like a spouse or close friend) is huge here. This also covers everything from sleep to eating to other things you consume, screen time, social time, etc.

In my own life, lack of motivation and my mental health are closely connected. I could write on this subject for a long time, mostly because I've spent a lot of time studying the nature of mental health and addiction in order to help myself. Hopefully this helps someone else add to their own regimen.

Coffee and exercise. Even just running in place to a 5 minute song does wonders.

I quite often go away and do something else for a while, something that I know I'll enjoy, promising myself that I'd get back on the [big drudge thing] when that's finished, and I usually do.

Find things in your personal life that drive you, things that you are super excited about. Then do these things you don't want to do so you can do the things you truly want to do. Live your life.

sometimes, just starting is enough. Tell yourself you're just going to do some simple task that's necessary for what you want to accomplish. From there it's often easier to keep working

When motivation fails, discipline must take over.

Motivation is typically short lived, building discipline allows you to not be subject to its fickle nature. (some people call it habit, I call it discipline)

I thought this accurately captured my personal experience: https://jamesclear.com/giving-up

https://www.youtube.com/watch?v=HjPgdhRsGIQ

Medication if you have a mental disorder that causes you to "procrastinate" or "focus on the wrong thing" :)

Powder milk Biscuits: Whole wheat that gives shy persons the strength to get up and do what needs to be done.

Be selective in defining what you "need" to do so you don't feel overwhelmed.

Extensive therapy and medication, in conjunction with each other.

Threads like this are a great way of getting a wide variety of tips and ideas that you might not have thought of, but you need to keep in mind that there is no universal strategy that works for everyone. You should treat threads like this as a way of gathering ideas, not as a way of getting concrete advice.

Different people literally just react differently to different motivators, so there really isn't a shortcut around trying a lot of different things, seeing what works and what doesn't, and trying to figure out how your brain in specific processes this stuff.

----

That being said, idea list:

- focus on habits, not motivation. Do the same thing every day.

- give yourself permission to do an imperfect/bad job. Cooking a simple meal is better than not eating at all. Exercising in just one way for 20 minutes rather than doing a routine is better than not exercising. Repeat the mantras: "anything is better than nothing"; "anything worth doing is worth doing poorly."

- aggressively automate and restructure tasks. What is the most annoying thing about the task in front of you? Is there a way to make that specific part easier?

- focus on time spent on the task, not the task itself (ie, don't "do the dishes", instead "clean for 30 minutes").

- alternatively, focus on the next task and not the time (ie, don't do "I'll clean today", do "I'll take the dishes out of the dishwasher", then "I'll put the dirty dishes into the dishwasher", then do "I'll turn the dishwasher on."

- sleep more and eat better. Sleep/diet makes more dopamine available for your brain to use. This really isn't optional, you will not be motivated if you don't take care of yourself.

- preload rewards (if you're not motivated by rewards) so that you'll have dopamine immediately available. Purchase the game before you clean your room, not after.

- or, alternatively, do the opposite of that if you are motivated by rewards.

- cycle through productivity systems so they'll continue being novel and easier for you to focus on.

- body double, have someone work alongside you on their own tasks (if you have people around you that are available to do that).

- block distracting stimuli (I regularly block HN on my computers for weeks at a time or even months). If you don't have an adblocker installed, install uBlock Origin.

- see if you can rephrase the task in a way that's more motivating.

- give yourself permission to be imperfect (most people don't have consistent momentum in their day-to-day life).

- forgive yourself for not having already started. If you meant to get something done and you didn't do it, don't spend an hour feeling guilty, instead release those emotions and just try again starting now.

- find someone who will verbally/directly praise you when you finish a task. If you clean your room or finish a work project, send a text/photo to a friend/significant-other/family-member who knows your situation who will tell you "good job." Be vulnerable around those people, show them the before picture of your room when it was dirty too. Let people congratulate you on progress, not just results.

- Consider extensive therapy. If you find a good therapist, they can be great, and telehealth has made this a lot easier. I often treat my therapy session as a kind of review session and planning session, almost like a sprint review/planning meeting. Therapy can be expensive and inaccessible, and it is work to find a good therapist, but if it is accessible to you, then I can not stress enough how useful therapy can be just in general, even just as a way to force you to vocalize your emotions and describe them.

- If you think you're abnormally struggling with this, consider looking into an ADHD diagnosis and medication (alongside therapy, it's not an either-or situation). Too long to get into here. Not all procrastination is the result of ADHD, it can have a lot of causes, from depression to anxiety to environment to perspective to pure organization. And most people aren't perfectly productive. But sometimes it is ADHD.

Couple thoughts that might help, might not:

* Try to recognize that you work in cycles and try to structure your life and your work according to those cycles. Try to really, viscerally understand that "not every day is gonna be a perfect day" means that some days will be amazing and some days will be terrible and that's part of living life.

* Try to recognize that arbitrary measures of productivity are a part of capitalism that we get taught to buy into at a very early age, at least in the US.

* Think about taking some online ADHD quizzes and if you score reasonably high, maybe think about bringing it up with your doctor. Doing that was a turning point for me personally, both because it's a very useful lens for framing my life and because, right now at this stage of my life, medication really does help me get through my days without the sudden realization at the end of the day that I just spun in circles for 12 hours.

Atomic habits with discipline.... you wanted or not

Prioritisation, focus, and non-attachment

Get a sleep study done

Motivation is for rookies. Discipline and competitiveness is for men.

Vyvanse 30mg

Adding to the pile - I personally feel its too easy to fall into the comfort of telling ourselves that other people are giving bad advice!

Caution: Your Mileage May Vary.

Are you Procrastinating on tasks? Mindfulness, full stop. If I'm in a youtube/wiki/gaming rabbit hole (oooone more short vid, ooone more click, ooone more quest) There are natural breaks between these activities. The more you practice being aware of these things the easier it becomes to notice the break. I literally say to myself, "Okay time to do the dishes" and I put my computer to sleep, get up, and head in the direction. Once you get started on the task its quite easy to finish it.

Can't put your phone down when you're at home chillin, even if you're watching a movie? Literally put it somewhere inconveniently out of reach. I leave my phone on my nightstand in my bedroom. Now I literally can't look at it if I should be working on my comic or something. Everything my phone can do that is actually important I can hear it from the other room. You might scoff at this advice but imagine if an alcoholic scoffed at you for telling them "Get rid of the alcohol in your house". Not a "cure" but it'll go a long way in helping.

When I share with my good friend that I'm trying to wake up earlier he told me, "You're getting the same amount of day regardless because waking up earlier doesn't mean you sleep less". I think about that a lot when I reflect on what I choose to spend my time doing when I'm up at 2 am.

Habits > Motivation. Do things in small chunks. Literally remind myself "A step a day will get me to my destination"

I refuse to beat myself up for starting and then only being able to go halfway. I mentioned a comic earlier. I prefer to complete a page in a workday. But if I don't, that's fine? Like I still worked on it and that's better than not working on it at all!

I like carving out a schedule - I used to be really wound up - In the Art community there's this idea that you have to "Draw everyday (or else!)". I think that's bogus. The people I know who take this to the extreme neglect other areas of their life. As an outsider looking in - that sounds horrible.

Too Depressed to get out of bed? Get out of bed anyway? Like, the way I see it, I'm going to be depressed in bed, I might as well be depressed doing the dishes. If anything I'm getting a two-fer. The dishes get done (A task I'm procrastinating on because its 'unpleasant', and I already feel unpleasant so win win)

Take breaks.

It takes more than a week to really build a habit - Since you're already asking about how to solve the problem you're doing the first step!

Good luck!

(PS: Be careful with the 'trap' of productivity. I find that a lot of my peers ask themselves, "What is the point of doing 'X' if it isn't how I make a living?". I find this to be a terribly bleak outlook on life. I know money is important but money is just a tool for having our needs met. It puts food on the table and a roof over your head but it isn't the end-all-be-all of human endeavors. Same with attention. Like, as an example, Make cool Art because Art is cool and worth making not because you're going to get X number of followers or whatever. Everything else is gravy imo.)

You just do it. Over and over, until you get used to it. (It being: doing stuff you don't want to).

At least this is what I've been trying for the past five years, specially after the pandemic (which sucked the last drops of motivation) and a child (which showed me that I can indeed do stuff that's required but not desired).

It sometimes works, it somestimes doesn't work. But sticking to it seems to be the whole point, so I'm trying. What could I lose, right?

Also take all the advice from this thread and experiment with it as tools: find the tools that work for you and keep them around. Reach for them in moments of need, but also accept you can't always use them all the time and it's OK.

Seeking an ADHD diagnosis/treatment might also help, but it won't magically solve everything. It's a tool just like the others.