“Procrastination isn't a time-management problem; it's an emotion-regulation problem.”

The Affect Regulation Training program can help us reduce procrastination.

When we account for our biases and consider our future self, we make better choices.

Mute distractions by reducing availability, managing emotion, and single-tasking.

“If-then” planning can help you get started, resist temptation, and stay flexible.

Leverage environments and relationships to boost self-control and accountability.

Assessing your Big Five traits can help you address vulnerability and exploit strength.

When you hold a grudge against yourself, you’re more—not less—likely to avoid tasks.