Why you procrastinate even when it feels bad

Challenge your beliefs about tolerating discomfort and revise what you say to encourage yourself to engage in a task, even if only for a little while. Focus on the longer-term rewards that you’ll experience while persevering with the task. Stick with it and start seeing discomfort as a prerequisite for growth, rather than as the enemy. Utilize the “Premack Principle,” rewarding yourself for doing the uncomfortable (such as balancing your checkbook) with something that you like doing often (such as checking Facebook).Work on diminishing the importance of doing things perfectly and emphasize the importance of completing tasks in a timely fashion. Keep a list of examples of times when perfectionism has been unhelpful to you, and of times when task completion has been more helpful to you. Make a habit of starting earlier than you think you’ll need to and work on completing your task early. This might compensate for any deficiencies in time estimation. Then, give yourself a reward for completing the task early or on time!