Lists tend to be very long, like the list above. A different list is needed which will be very very short and doable. You also need a weekly calendar with the hours of the day marked. Make a SMALL list, then mark on the calendar EVERYTHING you did regardless of whether it’s on the list or not. Mark on it your expected level of pleasure and the actual one, as well as whether this was work (including chores) or pleasure. Also mark whether any of your activities, useful or not, were done in avoidance of another one. Then review your accomplishments every week. You will soon discover that a) you felt much greater pleasure than you expected when you fulfilled chores, b) actually accomplished even more than you thought, c) leisure is not a reason to feel guilty, and, most importantly, d) you feel much much less stressed. As in calm to completely calm.

Very GRADUALLY your list of things to do DAILY (and NOT in general, not even weekly) will get a little longer. You can only beat procrastination by getting rid of stress and managing your emotions. Once you do, it will get easier.

Many people complain that they actually HAVE TO have those long lists because of necessity. True, but that way they invariably end up accomplishing nothing. The technique that I describe above actually proves much more efficient because they accomplish tons more and even learn how to be even better.

Other techniques you can use BESIDES that, is gradually make a daily list of things you HAVE accomplished, rather than ticking them off a list. That would be your accomplishment list that makes you feel better.

Finally, for very daunting, boring, even stressful tasks, use a timer. Set it to go off in 20 minutes, and you’ll see that you’ll feel much calmer and will actually be fired up to go for a second 20 minute period, a third, etc. I would even advise you to change tasks. However, it would be a mistake to continue working after the 20 minutes are over. Rather, stop what you are doing and move to a different task. Don’t forget to take a half-hour break once you have completed, say, two or three 20-minute periods. You’ll see that you will accomplish much more and, again, you will feel calmer and proud of yourself.

The above really work.

Hope it works for you, too!