Instead of thinking an 8-, 6-, or 10-hour workday, split your day into four or five 90-minute windows. 

That way, you will have on average 4 tasks you will get done a lot more efficiently. Take breaks between tasks to recharge.

Procrastination leads to two primary consequences.

1. It's stressful to keep putting off important tasks and failing to meet your goals.
2. Procrastination often involves delaying important health behaviors, such as taking up exercise or visiting a doctor.

When you don’t feel like tackling the hard tasks on your to-do list, ensure that your “procrastination” activity moves you forward. You are unlikely to tackle complex tasks, so make a “procrastination” list with tasks that are different enough from the items on your actual to-do lists, ...