The key to overcome procrastination

1. Do things in small steps and by beginning with a fun task. For example, if it's a report, start by designing the cover or by doing any part that's easier. If it's a goal to shape up with hours of exercising, that seems like a daunting task that you're putting off and not getting started in the first place, then maybe start by just doing the warm up instead.
   
2. You need to plan and overcome your own habits, have a NOW attitude and completely erase the word LATER from your vocabulary. Remind yourself that now is the best time for anything and everything you need to do.
   
3. Have a 30 day plan to beat your procrastinating pattern by taking a planner and writing down one item for each day for you to complete, then following through on them. It can be small things that you have been putting off but it will get you on a routine that will benefit you in the long term.
   
4. If you're delaying a task that takes days, then simply make a schedule with breaks each time you complete a section of your task and reward yourself with something you like. By doing this, you will feel good about your step by step accomplishments and feel more motivated to finish the next step, while you zero in on your task with minimum stress and avoid the last minute panic.