You thoroughly covered the deep root cause of procrastination referring to the psychology behind it and explained in great detail the most efficient ways to deal with it permanently. Based on experience, I would like to add that wrong planning or not having a plan at all can also be a good reason for procrastinating. For example, let's assume that you are taking a Math test in 6 days, a disliked school subject of yours. Realizing that the workload can be as heavy as 12+ hours, this would sound excruciatingly boring and frustrating enough to put off such a chore . This is the part where you either choose to say " yeaah ok I'll begin sometime" and have this task delayed till the very last minute which can result in cramming and ultimately failure, or simply just break this huge task into smaller chunks of work like this : " There's a lot to do here, this will take me about...14 hours? In addition to this, i will be examined in 7 chapters, which means each one will take approximately 2 to 3 hours to study , but still sounds a lot for something so boring and difficult. Apart from that, I know that I have 6 days to get ready, so I should be able to finish 1-2 chapters a day. I guess I have to break the task down into even smaller pieces and study 30 minutes to 1 hour three or four times a day until I have finished...." And it goes on and on, concluding it is essential that a proper to-do-list or a plan must consist of specific, micro-steps written down very analytically specifying the location, time and thing to do, in order to raise the probability of successfully completing that task in time regardless of its difficulty. This is how successful people get massive loads of work done and are well-known for their time management skills. They also set goals which are specific, measurable, attainable, realistic and timely. Moreover, people need to watch out for other factors that may affect their willpower, mood, performance and motivation levels such as nutritional habits, sleep quality/quantity, drugs etc.. Lastly, applying mindfulness to your procrastination habit may help you get action throughout the day and if awareness alone doesn't solve the problem alone then implementing the 5-4-3-2-1 technique might be necessary.
