Oh yes, I remember all those guides and methods about procrastination, the procrastination monkey etc. In the end, if you need to try and evaluate all the methods, and chain the dozen that work best, just to start your laundry, the most important method becomes: Check for mental problems. Could be a depression causing that, could be ADHD, could be something else.
Yes, an absolutely infuriating city dweller question. Even in this day and age, you work in a bakery and live in a village, you have a pitchfork. Maybe your daughter has a pony, maybe you have a grassed area that gets cut with a sickle.
Neurotypicals think they have this superior discipline and attitude to “get on the task”, and I believed them, too! Now, medicated, I realise that they only work on these constant dopamine micro rewards in their prefrontal cortex. Which I now get, too.
“Being bad at stuff” is also so selective. The other kids are not expected to be two years ahead in math, but I am expected to be able to sit perfectly still for 4 hours and pay attention in an oxygen depleted room. Everybody has to have this nearly exact same skillset.
It’s not what society needs, not even what the industry needs in the workforce, but that is most convenient for the teachers.
What really works for me to have my cake and eat it: I keep doomscrolling / watching until a time I set, with the extra bonus that it’s guilt-free.
E. g. I have to sleep and it’s already 30 minutes late, and I’m watching a video. 10 minutes later doesn’t matter now, so I turn off the guilt and pressure completely and really enjoy watching another 10 minutes, then go to bed.
Result: A lot of my time is still spent procrastinating, but I also get like 50 % done of what I should get done, rather than 0 %. And procrastinating is a lot more fun without the guilt.