Why do I procrastinate on everything?

Nothing is wrong with you — procrastination isn't laziness, it's an emotional regulation problem. You're avoiding the discomfort of starting, not the task itself. Here's what actually works: 1) The 2-Minute Rule — tell yourself you'll just do 2 minutes of the task. That's it. Starting is the hardest part, and once you're going, you'll usually keep going. 2) Remove your phone from the room. Not on silent — in another room. Willpower is a myth; environment design is real. 3) Break tasks into stupidly small steps. "Write report" is scary. "Open laptop and write one sentence" is not. 4) Use the Pomodoro technique: 25 minutes work, 5 minutes break. Your brain can handle 25 minutes. 5) Stop waiting for motivation — it doesn't come. Action creates motivation, not the other way around. 6) Be kind to yourself. Self-hatred makes procrastination worse because it creates more negative emotion to avoid. You're human. Start small today.