How do I make myself do something that I really don't want to do, BUT absolutely need to do?!

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As per the thread title, I think it's fear based.

Fear of getting it wrong but also, I'm an awful procrastinator.

It's becoming crucial now and will have massive severe implications if I don't do it but yet, I still postpone and do absolutely fuck all.

I frustrate and hate myself. Please give me your tips!

Can you agree with yourself that you will spend 15 minutes doing the high level outline and then you will have a break (assuming it's some sort of written exercise).
That might be enough to allow you to break it down into chunks which might seem more achievable.

When it's complete, organise some psychotherapy to try and understand why your life is ruled by fear.

Advice will be better if we know roughly what the ‘task’ is, whether it’s writing your dissertation, or learning to drive, or something entirely different, like breaking bad news.

Can you write down the steps you need to take to complete it so break it down into more manageable chunks.

So if the first step is "decide I'm going to write a plan' then you can tick that off?!

Allocate a time slot in your diary/calendar, then when the alert comes through DO IT. When the allocated time has finished. STOP. Knowing you only have a set amount of time is a real motivator. You also know when it's going to end. If it's a very long thing you need to do, like study, essay, take breaks every hour or so. But still make sure you stop at a designated time (and attempt to finish in that time).

I used to be a massive procrastinator. The stress of not doing it has overcome the stress of being organised and planning ahead.

You've got to fear the consequences of not doing it more than the fear of doing it.

Is there particular place you must be in order to do it? If not could you go to a different place for the sole purpose of doing it, with only the things you need to have in order to do it?

If this is self assessment tax, I FEEL YOU.

I have ADHD and it's a type of paralysis, it's actually scary what your brain can make you (not) do. I've just cleaned the bathroom but it took me a good 2 hours to start. Here's my tips:
Say to yourself you'll do one thing, one part of it and stop. The likelihood is you'll continue on and do it but that works for me, hence me now having a cleaner bathroom.

Put on a podcast or TV series while you do it (this won't work if it's an essay or phone call but just in case it's not.

Use a timer to start and another one to stop after 15-30 minutes. As with my first suggestion, once started you might be able to carry on.

And finally, the one that works best for me, reward yourself afterwards. Now I've cleaned the bathroom and also put washing away I don't feel as horrendously guilty/lazy, so I'm rewarding myself with watching a film (it's my day off)

Actually doing mine now. It's been quicker than I thought, but why do I leave until the last day!?

Depends what it is tbh. If it's health related maybe you need a second opinion, or a friendly face to go with you and hold you accountable?
If it's physically having to get something done maybe it needs to be broken down into more manageable chunks; and you can do a little bit each day/week etc and have a tangible reward at the end.
I think the strategy will depend on what it is that you actually need to do!

Reward yourself before the task....once you've had the reward you have to do the task otherwise it's cheating 😉

This YouTube (TimUrban) is an absolute classic on procrastination, funny but also thought provoking

And this is a more serious but extremely useful discussion on the same subject www.instagram.com/p/DE0j9AGz8hO/?igsh=amVrejYyY29vZXFi

Assign a timescale to work on the task - say 30mins and then you stop after then. Often that is enough to get you going and once you've started it is always easier to finish.

Is it your tax return, OP?

I tend to set a timer and think by the time the bell goes off, the job will be done.

One part is my my tax return. Fecking last day, always. Every year, I say, I will be better but I never ever am.

A bigger issue is completion of a professional qualification for work. I've completed all the exams but need to do a portfolio. I've had years but I haven't backed up a lot of evidence so it's a task. The urgency is now really, real. I NEED to do it.

Some great ideas here. I just wish I was better.

Tax return done.

I'm going to break the next part into tasks. I'm hopeful that that should give me the kick start I need.

Well done.

I tell myself I will do something towards completing the task and not worry if it's totally half-arsed and laughably shite because at least it will be a start. That usually works to get me going and once I have done the half-arsed version it's much easier to work on what I have already done to make it decent.

Well done on the tax return.

I think sometimes it's just getting started that is difficult and it gets harder to start the more anxious you get about it.

I try to tell myself I can't do something nice like watch a tv programme or make a cake until I've done one of the less pleasurable things I need to do,

Breaking it down is a good idea

It depends exactly what is required for your particular qualification, but maybe pick one task, look at what evidence is required. Then ask yourself: what evidence do I have and where can I find it (on the computer or in a physical file; or do you need to do something to create the evidence (eg ask a colleague for feedback)

A spread sheet is useful for keeping track if you have access to eg excel. Or just a table on a piece of paper / in your phone notes etc Then you have a clear view of what you need to do, and can tick off things you've completed

Go for it OP as soon as you get into it you'll realise you actually quite enjoy it.
I don't know why we do this to ourselves.

Google Pomodoro method. You can get an app for your phone or use a website, but it's basically just setting alarms to get you to work in regular short bursts including timed breaks.

I find it really effective when I'm working on something where I Need to buckle down and just get it done.

Write a detailed breakdown and number each part you need to do.
Include everything else you need to do that day too including brushing teeth - then you get to tick lots of things off - apparently it helps!
Then allocate a date and time. Give yourself loads of extra time. Then it will feel achievable and you will be pleased you did it quicker than the plan!
Sometimes I can't be bothered to even get off the couch so I have to turn off the tv and put my phone down and sit there and be bored for a while. Then I count each step:
1 Get up

1. Walk out the room...

No advice from me really as I'm rubbish at this kind of thing too.

Work wise never a problem but I'm totally rubbish for procrastinating in my personal life - before everything was direct debit (or even better having DH sorting it out) all of my bills sat there until I was threatened with disconnection, even now when I have things like my Next account I let myself run up additional charges by not paying on time or sending stuff back .

I am very much a break it down into small chunks type person.

I remove as many barriers as possible by doing lots of small pieces that lead into the bigger pieces I don’t want to do or that cause anxiety.

so for the portfolio maybe think about writing a list of where you think you need to look for some of the evidence first but without actually looking anywhere
or even what evidence you think you will need rather than where it is.
or looking out some of the work you have done towards the qualification that you can then leaf through in a vague way in front of the tv to immerse yourself in the subject matter again and wake up the interest again.

Hell, isn't it? Good luck. Hope you pressed Submit on time. Next year I'd recommend paying a professional. Works for me.

Meanwhile, you may like this John Finnemore song:

"I am not procrastinating
I am simply wisely waiting
In case the magic pixies come
And do it in the night."

(Spoiler alert: they don't.)