MOTIVATION

[Jon]

One recommendation that you see frequently in communities that focus on productivity and motivation is something referred to as the "5 Minute Rule". This means that you agree to work on something productive for just 5 minutes. Once 5 minutes are over, you can stop, having completed your goal. However, in many cases, once you're over the initial 5 minutes, you have enough inertia to keep going.

What has helped me when procrastinating anything is to analyze why I'm procrastinating. Oftentimes I'll realize that I'm procrastinating because I fear that I'll screw up the job. In that case, I find I need to do more research or practice more before tackling the job. Other times, I find that the reward for the task is too vague or distant to motivate me, so I'll agree to a small simple award for myself, because something like "I'll be more knowledgeable and satisfied with my life" isn't motivating enough to fight off procrastination.

Harvard Business Review is good for topics like this. Here are two articles on determining why you're procrastinating, with tactics to address the various stumbling blocks:

How to Beat Procrastination - Harvard Business Review
5 Research-Based Strategies for Overcoming Procrastination - Harvard Business Review

Good on you for quitting smoking. No doubt it will make all of the above more challenging, but ultimately, when you succeed, more rewarding.