To anyone who's procrastinating right now...

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Solicit external support by telling one or more friends or family members about a goal you’re trying to accomplish and asking them to hold you to it. If that’s hard for whatever reason, email it to me—I’m a stranger ([email protected])—and just typing out a goal and sending it to a real person can help make it more real. (Some experts argue that telling people in your life about a goal can be counterproductive, so this depends on your particular situation.)

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Create a Panic Monster if there’s not already one in place—if you’re trying to finish an album, schedule a performance for a few months from now, book a space, and send out an invitation to a group of people.

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If you really want to start a business, quitting your job makes the Panic Monster your new roommate.

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If you’re trying to write a consistent blog, put “new post every Tuesday” at the top of the page…

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Leave post-it notes for yourself, reminding you to make good choices.

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Set an alarm to remind yourself to start a task, or to remind you of the stakes.

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Minimize distractions by all means necessary. If TV’s a huge problem, sell your TV. If the internet’s a huge problem, get a second computer for work that has Wifi disabled, and turn your phone on Airplane Mode during work sessions.

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Lock yourself into something—put down a non-refundable deposit for lessons or a membership.