1. The Cue: This is the trigger that launches you into “zombie mode.” The cue may be something as simple as seeing the first item on your to-do list (time to start next week’s homework!) or seeing a text message from a friend (time to dawdle!). A cue by itself is neither helpful nor harmful. It’s the routine—what we do in reaction to that cue—that matters.
2. The Routine: This is your zombie mode—the routine, habitual response your brain is used to falling into when it receives the cue. Zombie responses can be harmless, useful, or, in the worst case, so destructive that they defy common sense.
3. The Reward: Habits develop and continue because they reward us—give us a dollop of pleasure. Procrastination is an easy habit to develop because the reward—moving your mind’s focus to something more pleasant—happens so quickly. But good habits can also be rewarded. Finding ways to reward good study habits in math and science is vital to escaping procrastination.
4. The Belief: Habits have power because of your belief in them. For example, you might feel that you’ll never be able to change your habit of putting off your studies until late in the day. To change a habit, you’ll need to change your underlying belief.
How to change:
The only thing I can change:
The Cue: Recognize what launches you into your zombie, procrastination mode. Cues usually fall into one of the following categories: location, time, how you feel, reactions to other people, or something that just happened
I got this from the great book: A Mind for Numbers