Pick three things to get done today (or less, if it's later in the day, but no more). Write them down. Focus on one at a time.
See "How to Focus" below.
Open up a temp document and just start typing your thoughts. Eventually you'll figure out why you are procrastinating, then you can tackle the why.
Set a timer for 25 minutes. Either do what you are supposed to do, or do nothing at all. Don't do something else.
Turn off or silence all notifications and block distracting sites if possible.
Just open the files you are supposed to be working on, take a look at them, and figure out the next step. Write it down and take a break.
If procrastinating due to anxiety, do 5 -10 minutes of slow breathing and stretching.
Then try one of the other things here.
If you aren't sure what the next step is, start reading the relevant documents and making notes. After a little while you will sort it out.
Set aside blocks of time to work, and during that time, turn off or silence all notifications. Don't keep your email open. Block distracting sites if possible (find a browser plug-in to help you with this).
Keep a minimalist work area. Remove clutter and put away notes not related to what you are trying to focus on.
Put a note about what you are focussing on in an easily-visible place. For example, a post-it on your monitor (assuming it's the only one there, which it should be).
Related to #1, it's helpful to dedicate your computer to work only (at least during working hours). Try using your phone or tablet during breaks to check your social networks, instead of your desktop. Of course, this is after you spend some time looking at something other than a screen.
NO, you cannot play just one game.
(You probably shouldn't play games on your breaks either.)
I made this list hoping it would be a go-to for when I feel like procrastinating... I could look at this list before I decide to watch TV or take a nap. It's not working out very well because the main reason I procrastinate is either that I'm tired (for no good reason) or I'm anxious. The slow breathing (or yoga) doesn't really help... sometimes it makes me more anxious because it's not working.
If anyone has any tips to get past that point, please please tell me (I'm @katylava on Twitter). Well, any tips that don't involve medication (anti-anxiety meds put me to sleep).
Thankfully I only have this problem at home, not at work. I do get really sleepy at work, but I can't put my head down and there's nothing else to do, so at the very least I stare at my open files until something comes to mind. At home however, I don't have that external pressure so I have to rely solely on willpower points.
Momentum is a really nice extension for Chrome to help focus. It has a very minimal interface with a new gorgeous background photo every day. You can enter your main focus front and center, and you can put your 3 todos for the day in the lower right corner, and collapse them so they don't bother you while you are focusing on your current task.
It also has the current time, an inspirational quote, and the current weather.
"I've learned the key to finishing such a big project is to do something on it every day. It doesn't matter if you spend just a couple of minutes or hours so long as you don't have long periods of ignoring it."
-- Paul Mulwitz, guy who builds planes in his spare time
This is a productivity tip closely related to procrastination. How many times do we procrastinate because we haven't touched a project in a long time, making the steps ahead are uncertain?