assistant: Here are some ways to identify the root cause of procrastination:

Examine your emotions: Procrastination can be underpinned by emotional issues. Poor distress tolerance, anxiety, fear, and low self-esteem can lead to procrastination. Take some time to reflect on your emotions and identify if any emotional issues are contributing to your procrastination.

Consider psychodynamic reasons: Psychodynamic theory suggests that procrastination can be a result of a neurotic and self-defeating need to fail. Reflect on whether you might be stalling due to a fear of success, or if there are any unconscious reasons why you are avoiding tasks.

Examine your goals: Procrastination can also be a result of unrealistic goals or a lack of clarity about what you want to achieve. Take some time to reflect on your goals and assess whether they are realistic and attainable. If they are not, break them down into smaller, more achievable tasks.

Consider external factors: Procrastination can also be caused by external factors such as fatigue, difficulty focusing, decision fatigue, and task aversion. Reflect on whether any external factors are contributing to your procrastination and try to eliminate or mitigate them.

Seek professional help: If you are struggling to identify the root cause of your procrastination, consider seeking professional help. A therapist or counselor can help you identify the underlying issues and provide strategies to address them.

In summary, identifying the root cause of procrastination requires some self-reflection, examination of goals and emotions, consideration of external factors, and seeking professional help if necessary. With effort and willingness to change, overcoming procrastination is possible.

prompter: What are common root causes

assistant: Procrastination can be a difficult habit to break, but there are several steps you can take to help change your behavior.

- Identify the root cause: Understanding why you procrastinate can help you develop strategies to overcome it. Are you easily distracted or overwhelmed by large tasks? Are you a perfectionist who puts off starting a project because you're afraid of failure? Once you know the underlying cause, you can develop a plan to address it.
- Set goals and deadlines: One reason people procrastinate is because they lack direction and structure. Set specific goals and deadlines for your tasks to help you stay focused and accountable.
- Break tasks into smaller pieces: If a task seems too big or daunting, try breaking it down into smaller, more manageable pieces. This can make the task feel less overwhelming and help you feel more motivated to start.
- Create a routine: Establishing a routine can help you create a sense of structure and discipline in your daily life. This can help you build the momentum you need to get started on tasks and keep going.
- Use positive self-talk: Sometimes, procrastination is rooted in negative self-talk and self-doubt. Try to reframe your inner dialogue with positive, encouraging statements that promote self-confidence and motivation.
- Reward yourself: Celebrate your successes along the way by rewarding yourself for completing tasks or meeting goals. This can help reinforce positive habits and make you more likely to continue the behavior.

Remember that changing a habit takes time and effort, and it's important to be patient and kind to yourself along the way. With persistence and dedication, you can break the cycle of procrastination and develop new habits that promote productivity and success.

prompter: Suggest 5 potential rewards.

assistant: - Good tasting foods such as sweets. Especially if eating them is not common in your diet.

- Buy yourself something you've wanted. 

- Enjoy time with people you appreciate. 

- Take a break from a less enjoyable part of your schedule, as long as you are able to return later without any harm to you ot others.

- Write a promise to yourself to do something in the future.

Remember to do all of these things in moderation. While doing these things can be very rewarding, the reward's will only work if they are occasional and special.