As a start, write down two or three of the experiences you remember best in which you have procrastinated. External consequences are the negative things that happened to you because you procrastinated. You many have lost money, had to pay a fine, missed out on a merit increase, lost a relationship, or received a poor grade. Then list the kinds of internal consequences that occurred. Feelings of inadequacy, guilt, depression, anxiety, or embarrassment are common.
People usually procrastinate selectively.
Once you have a picture of the areas in which you procrastinate, ask yourself whether your procrastinating leads to any negative consequences. Some things are such low priority that they will not feel bothersome. Pay most attention to those things that you postpone that are very important. Becoming aware of your style of procrastinating can help you be attentive to the cues that tell you that you may be avoiding something that is important. Get it out of the way instead of living with the dread of it hanging over you.