Truth about procrastination it has to do with your negative mood around the tasks not self-control

So procrastinating is not voluntarily delaying is that doing something against out better judgement. Procrastination is essentially irrational. It doesn’t make sense to do something you know is going to have negative consequences. People engage on this irrational cycle of chronic procrastination because of an inability to manage negative moofd around a task.
These tasks usually induce negative moods or challenging emotions. Procrastination can be understood as the primacy of short-term mood repair over the longer-term pursuit of intended actions. Put it simple, procrastination is about being focused on the immediate urgency of managing negative moods.
The particular nature of our aversion depends on the given task or situation. It may be due to something inherently unpleasant about the task itself — having to clean a dirty bathroom or organizing a long, boring spreadsheet for your boss. But it might also result from deeper feelings related to the task, such as self-doubt, low self-esteem, anxiety or insecurity. Staring at a blank document, you might be thinking, I’m not smart enough to write this. Even if I am, what will people think of it? Writing is so hard. What if I do a bad job?But, of course, this only compounds the negative associations we have with the task, and those feelings will still be there whenever we come back to it, along with increased stress and anxiety, feelings of low self-esteem and self-blame. The thoughts we have about procrastination typically exacerbate our distress and stress, which contribute to further procrastination.But the momentary relief we feel when procrastinating is actually what makes the cycle especially vicious. In the immediate present, putting off a task provides relief — “you’ve been rewarded for procrastinating,” And we know from basic behaviorism that when we’re rewarded for something, we tend to do it again. This is precisely why procrastination tends not to be a one-off behavior, but a cycle, one that easily becomes a chronic habit. Over time, chronic procrastination has not only productivity costs, but measurably destructive effects on our mental and physical health, including chronic stress, general psychological distress and low life satisfaction, symptoms of depression and anxiety, poor health behaviors, chronic illness and even hypertension and cardiovascular disease.
Procrastination is a perfect example of present bias, our hard-wired tendency to prioritize short-term needs ahead of long-term ones.
“We really weren’t designed to think ahead into the further future because we needed to focus on providing for ourselves in the here and now,” said psychologist Dr. Hal Hershfield, a professor of marketing at the U.C.L.A. Anderson School of Management. Dr. Hershfield’s research has shown that, on a neural level, we perceive our “future selves” more like strangers than as parts of ourselves. When we procrastinate, parts of our brains actually think that the tasks we’re putting off — and the accompanying negative feelings that await us on the other side — are somebody else’s problem. To make things worse, we’re even less able to make thoughtful, future-oriented decisions in the midst of stress. When faced with a task that makes us feel anxious or insecure, the amygdala — the “threat detector” part of the brain — perceives that task as a genuine threat, in this case to our self-esteem or well-being. Even if we intellectually recognize that putting off the task will create more stress for ourselves in the future, our brains are still wired to be more concerned with removing the threat in the present. Researchers call this “amygdala hijack.”
We must realize that, at its core, procrastination is about emotions, not productivity. The solution doesn’t involve downloading a time management app or learning new strategies for self-control. It has to do with managing our emotions in a new way. In the case of procrastination, we have to find a better reward than avoidance — one that can relieve our challenging feelings in the present moment without causing harm to our future selves. The difficulty with breaking the addiction to procrastination in particular is that there is an infinite number of potential substitute actions that would still be forms of procrastination, Dr. Brewer said. That’s why the solution must therefore be internal, and not dependent on anything but ourselves.
One option is to forgive yourself in the moments you procrastinate.
Another tactic is the related practice of self-compassion, which is treating ourselves with kindness and understanding in the face of our mistakes and failures.
That may be easier said than done, but try to reframe the task by considering a positive aspect of it. Perhaps you remind yourself of a time you did something similar and it turned out O.K. Or maybe you think about the beneficial outcome of completing the task. What might your boss or partner say when you show them your finished work? How will you feel about yourself?
Don’t wait to be in the mood to do a certain task, consider the next action.
Make temptations more inconvenient,most time  it’s easier to change our circumstances than ourselves.By placing obstacles between ourselves and our temptations to induce a certain degree of frustration or anxiety. If you compulsively check social media, delete those apps from your phone or “give yourself a really complicated password with not just five digits, but 12,”By doing this, you’re adding friction to the procrastination cycle and making the reward value of your temptation less immediate.
Or we can make things we want to do as easy as possible for ourselves.