4. Get a friend to join you: "If you want to up the ante, involve other people in your plans," Tim suggests. "If you make a commitment to someone else you're less likely to let them down, even if you don't feel like doing it."

5. Use 'extended will': That's the term Tim uses to describe setting the stage for success. For example, if your goal is to ride an exercise bike at 6:30 a.m. every day, have your exercise outfit set out so it's the first thing you see when you wake up. If your resolution means you're going to have to get up earlier in the morning, don't have your alarm (and that tempting snooze button) within arm's reach of the bed, instead put it on your dresser so you have to get up to turn it off.

6. Just get started: "Research shows that once we get started our perspective of the task changes a great deal," says Tim. "And those feelings that we really don't want to do it tend to pass quite quickly."

7. Forgive yourself and try again if you fail: Research also shows most people try multiple times before they achieve success – and those who forgave themselves when they procrastinated were less likely to procrastinate the next time. "It's okay to feel badly when you fail, as long as you don't let the feelings own you," says Tim.

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