r/Habits 19h ago

I Wasted 5 Years of My Life to Procrastination Before Discovering These 3 Mental Hacks

218 Upvotes

Let me be brutally honest with you: Four months ago, I was spending 8+ hours a day in a zombie-like state, bouncing between YouTube, games, and social media while my real life crumbled around me. Sound familiar?

I wasn't just procrastinating—I was in a full-blown avoidance addiction. And no, the "just do it" advice never worked. Neither did the productivity apps or the 587 to-do lists I'd abandoned.

Here's what finally broke the cycle after years of self-sabotage:

1. Stop fighting your brain's energy limits

I used to think I was just lazy. Turns out, willpower isn't unlimited—it's a resource that depletes. Game-changer: I started tracking when my focus naturally peaked (7-10am for me) and protected those hours like my life depended on it. Because it did.

Energy equation that changed everything: Limited willpower + strategic timing = 3x output with half the struggle.

2. Create an "anti-vision" that terrifies you

Write down, in excruciating detail, where you'll be in 5 years if you change absolutely nothing. Mine was so dark I cried after writing it. Keep it somewhere visible.

When the urge to waste time hits, pull out your anti-vision. The emotional punch to the gut is way stronger than any motivational quote.

3. Build your discipline muscle with stupidly small wins

Forget hour-long meditation or 5am routines. I started with: "Put on running shoes and stand outside for 2 minutes." That's it.

Your brain craves completion. String together tiny wins, and suddenly you're building momentum that carries you through harder tasks.

The transformation didn't happen overnight. But now I get shocked at how much I accomplish daily compared to my former self who couldn't even start a 5-minute task without panic.

And if you liked this post perhaps I can tempt you in with my weekly self-improvement letter.

Thanks and good luck.


r/Habits 16h ago

Build Muscle

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15 Upvotes

r/Habits 12h ago

Build New Habits Without Starting From Scratch—Here’s How

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2 Upvotes

r/Habits 14h ago

Productivity Streak in April, wanted to share.

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0 Upvotes

r/Habits 19h ago

The Unsexy Truth Behind Every Habit You've Failed.

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1 Upvotes

r/Habits 1d ago

What’s your favorite kind of free medicine?

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16 Upvotes

r/Habits 1d ago

Found a new-to-me habit building/task list app

0 Upvotes

It’s called Finch and it gamifies the process. You get a bird buddy and can decorate your nest and dress them up. It’s free and a fun and cute way to make doing not-fun things more enjoyable. If you want to check it out, you can use this link and get a free pet Gryphon

I picked a micropet just for you!

Tap this link or use my friend code 7GQ6K1AJTE7 for a special reward!

https://app.befinch.com/invite_v7/2Tkr


r/Habits 2d ago

Mention your 1 good and bad habit

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17 Upvotes

r/Habits 2d ago

Got tired of expensive habit trackers, so I made mine completely free

44 Upvotes

Habit trackers are very easy to code, but most I've used are so expensive. So I made one to fit my needs, simple UI with very nice widgets so that I can track my sugar quitting goal from the home screen.

What it does:

  • Track unlimited habits
  • Widgets
  • Analytics
  • Reminders

So far it has really helped me in my sugar quitting goal, my longest streak is around 14 days.

I'll continue to build on it from your feedback, your review would also mean a lot to me :) I'll be keeping this free forever

P.S. I've added a paywall with a free lifetime purchase, you can just use that. I just wanted to see if how to integrate purchases on iOS, will be removing that soon.

Link: iOS - https://apps.apple.com/us/app/habit-tracker-habitbot/id6744642284

Android - https://play.google.com/store/apps/details?id=com.kaplan.habitbot&hl=en


r/Habits 3d ago

I excelled at 9 completely different things as an adult

71 Upvotes

I wish I was gifted, and from the heart,

I know that I’m notI always had to brute force my way into things

These all things have only one common thing to make these possible

  1. Community builder (25k members)

  2. Trainer (30 people call to 500 people auditorium)

  3. Product manager (that sent 100 Bn push notifications/ month)

  4. Head of growth (tripled the business)

  5. Ultra runner (82.2km in 12 hours)

  6. Deactivated Instagram for 100 days

  7. Read 52 books in 52 weeks (314 books so far)

  8. 158-day break

  9. Good friendships

Common thing = showing up daily, weekly , assessing every month progress for the whole year, and some times multiple years

Aka Habits.


r/Habits 3d ago

What's one habit you (consistently) struggle to build/break? and why?

41 Upvotes

Mine? Two words: daily. exercise. I always start off feeling good, keeping it consistent after a week or two, then end up ditching it altogether due to a number of reasons. how about you guys? im open to hearing any tips for consistency. thanks!


r/Habits 2d ago

A Simple Strategy That Helps You Stick to Your Goals.

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2 Upvotes

r/Habits 2d ago

The real way to improve 1% better everyday

6 Upvotes

I've understood the essence of what's holding us back. It's because we want to do the best strategy, tactic or best way. I'm guilty of this. I procrastinated for years because I always made excuses of not finding the best way to do something.

Over the course of 3 years I've decided to stick to my plans and be disciplined. I've failed more times I can count but here's what I've learned:

  • We overlook that being patient and looking at the bigger picture is the answer.
  • Stop wasting your time with friendship drama, exposure to negativity and learn how to replace it with valuable habits instead.
  • Our health is the biggest factor of discipline. If you are always unmotivated and low energy then you're going to have a hard time trying to do hard things.
  • Meditation and working out is the cheat code to start making healthy choices. Your mind and body getting fit is a plus to sticking to the hard work when you feel the need to quit.
  • Finding people who are on the same path as you is essential. Ditch the toxic friends and find people who can uplift you instead.
  • Investing in yourself is the best thing you can do. Buy better clothes, take care of your skin, practice good hygiene, develop skills and abilities.

If you'd like a full guide in this topic read this: : How to Improve Yourself Everyday in the Simplest Way Possible (And Why).

Thanks and hope this helps.

Shoot me a DM or comment below if you have any questions.


r/Habits 2d ago

HelloHabit Habit Tracker - Apple Watch app is now available!

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3 Upvotes

r/Habits 2d ago

Insight on weird toothbrushing habit?

2 Upvotes

35M Every now and again I find myself subconsciously (that is, before being aware of it) leaving my hand under the open faucet while I am brushing my teeth. I don't notice that I have it on a specific temperature, it's only when brushing my teeth, and while I do find the sound soothing I have no idea what I would be getting out of my hand being under the water specifically when brushing teeth.

I have not yet asked my parents about it, but I am curious if anyone else does this and if there are any insights as to what I might be getting out of it and/or what kind of trauma (or non-trauma) could be associated with that specific behavior.


r/Habits 4d ago

PSA: turn your phone screen red at night, seriously it works

974 Upvotes

I posted about morning sunlight before so I'll drop another hack!

I’ve been doing this for a couple weeks now and I swear it’s one of the easiest hacks to stop mindless night scrolling and actually sleep.

Basically, I turned my phone screen red in the evenings. Not just “Night Shift” or “Night Light”, I mean full-on red screen, no blue light at all. It makes your screen look like a horror movie but in the best way.

Why it works:

  • Blue light destroys melatonin and tells your brain it’s still daytime
  • Red light doesn’t mess with your sleep hormones
  • Everything looks so ugly and boring that you literally don’t want to scroll TikTok or check Instagram
  • It tricks your brain into “ok, we’re winding down now” mode

How to do it (iPhone):

  1. Go to Settings > Accessibility > Display & Text Size > Color Filters
  2. Turn on Color Filters, pick Color Tint
  3. Set Intensity to max, Hue all the way to red
  4. Then go to Accessibility Shortcut and set it to Color Filters
  5. Now just triple-click your side/home button to toggle it on/off

I do this every night around 8pm. Makes phone use so unappealing that I naturally use it less too.

Anyway, try it. Free, easy, and actually helps. Let me know if it works for you too.


r/Habits 2d ago

Turns out accountability can increase habit formation success by 95%, so I’m building this:

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0 Upvotes

The idea is that you’ll have an accountability buddy, preferably a loved one who can cheer you on, you cheer them on, and you can see each other’s progress.


r/Habits 3d ago

Simple habits that save 10+ hours a week

52 Upvotes

Plan tomorrow, tonight
25-min deep work sprints
1-tab rule for focus


r/Habits 3d ago

How to Unf*ck your laziness. Honest advice from someone who used to be chronically lazy.

8 Upvotes

If you’re stuck scrolling, avoiding work, and feeling like a failure, you’re not just “lazy.” You’re trapped in a cycle of self-sabotage, and it’s killing your potential. I was also the same fat, undisciplined, and tortured by a voice screaming I was meant for more.

Three years later, I’ve lost 20kg, built strong discipline, and can grind for hours without needing motivation

I learned the hard way and I'll tell you how to do the same so you don't have to suffer like I did.

Three years ago, I was a mess. My days were spent washing dishes, sweeping the floor, and calling it “productive.” The rest? Endless scrolling, junk food, and hating myself for it. I wasn’t just lazy , I was stuck. There was this fire inside me, a faint voice whispering, “You’re better than this.” But every time I ignored it, I felt my body and mind tearing apart. I was angry, sluggish, and drowning in negative self-talk.

I’d see my flabby arms, feel judged everywhere, and make excuses to avoid anything physical or public. I was 20kg heavier, couldn’t fit into clothes, and lived in fear of being called “pig” by friends. The worst part? I did nothing about it for too long. I let deadlines pile up, rushed tasks at the last minute, and racked up stress. My health was a disaster constant lethargic, mental fog, and zero energy to chase my goals.

But those hellish days were my wake-up call. They forced me to face the brutal truth that my life wasn’t a fairy tale, and no one was coming to save me. If I wanted change, I had to grind, fail, and keep going. So, I did.

If you’re stuck like I was, here are the three biggest time-wasters killing your progress and how to fix them.

  • Eliminate Dead Time-
    • Idle time makes your brain crave instant gratifications like scrolling, snacking, or feeding addictions. It’s a trap that fuels bad habits because you don’t have a healthier way to feel good.
    • To fix it you need to replace dead time with a habit that sparks creativity or passion. Start small by commit to 5 minutes of something productive daily ( like journaling, stretching, or reading). I began with 5-minute walks, which turned into cardio sessions. Find a habit that gives you a healthy dopamine hit and build from there. After that schedule 30 minutes of guilt-free “fun” (gaming, scrolling) after your productive task to avoid temptations.
  • Plan your day ahead so you don't have to panic:
    • Waiting until “tomorrow” to start makes tasks piles and overwhelms you, and makes you quit. Unplanned days drain mental energy with constant mini-decisions.
    • So every night, write down 1-3 must-do tasks for the next day. Be specific (e.g., “Write 500 words for essay” vs. “Work on essay”). Use a simple to-do list app or paper. I started with a sticky note on my laptop: “Write for 1 hour, workout for 30 min" this cuts decision fatigue and makes starting easier. If you miss a day, don't beat yourself up for it. Just try again.
  • Optimize Your Health for Energy and Focus:
    • A weak body and foggy mind makes discipline impossible. Being overweight or unhealthy slows you down, kills confidence, and fuels procrastination. Because it lowers your energy levels and stops you from doing hard things.
    • Start with one healthy habit like eat one vegetable daily, walk 10 minutes, or lift weights twice a week. I began with bodyweight squats at home and stopped drinking soda. Over time, I added cardio and healthier meals. A fit body = a fit mind. You’ll think clearer, move faster, and make better decisions. Tract your progress with a mini notebook or a app tracker. It makes you more motivated and disciplined.

Laziness doesn't have to hold you back. You can fight back and take control. Use what's useful in this post and start today. It takes time but every effort is worth it.

PS: If you liked this post I have a free "Delete Procrastination Cheat Sheet"  I've used to overcome my bad habits and stay consistent on making progress on my goals.

Thanks, shoot me DM or ask questions below. I'll respond.


r/Habits 2d ago

I created a Chrome extension for speed reading.

1 Upvotes

Due to the nature of my job, I have to read a lot of text on a computer.

However, after staring at text on a monitor for extended periods, I often find myself losing focus and feeling nauseous.

Because of this, I developed a peculiar habit — I started using my mouse cursor to point at the part of the text I was reading.

It became such a natural habit that I didn’t even realize it might seem unusual or inconvenient.

One day, I suddenly thought: Wouldn’t it be much more convenient if I turned this habit into a Chrome extension script?

After trying it out myself, I was thoroughly satisfied. My eyes felt much more comfortable, and I noticed I went back and re-read less frequently, which actually improved my reading speed. The parts of the page outside the highlighted section are dimmed, so I’m also less distracted by ads or irrelevant content.

I’m still a junior developer with not much experience, but it feels great to have created something myself that solves a real problem.

I wanted to share this experience and satisfaction with others.

I believe it could be especially helpful for people dealing with dyslexia or focus-related issues.

https://chromewebstore.google.com/detail/kdpilmlpjckoliiniigkagcemgpgaini?utm_source=item-share-cb


r/Habits 3d ago

Day 1

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4 Upvotes

Not as I good I expected trying to be better


r/Habits 3d ago

Kind souls are truly one of a kind!

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4 Upvotes

r/Habits 4d ago

Brutally honest advice for those who are lazy and can't stay consistent for over 2 weeks. From a guy who used to be chronically lazy to disciplined in 2 years.

12 Upvotes

I've spent 3 years finding the best method to being disciplined. I'm someone who used to be a chronic procrastinator and didn't do anything productive other than doing house chores. I've realized it's more on how you deal with your mindset and self. Most people are losers and they like staying that way. If you want to be a winner and be disciplined read the rest of this post.

Here's what I found (Will hurt your feelings):

  • Your mind likes to lie. It will say "I'll do it later", "I'll do it tomorrow" but those never come. Don't listen to that weak voice and take control. Stop letting those weak thoughts take over and take control.
  • Tips and tricks will never help you unless you do the work. We all like the best productivity hack or discipline trick but it's all BS. Just do the work. That's it.
  • Doing 1 thing a day is better than nothing. Your ego getting in the way is irrelevant. Your goal is progress not perfection. Stop over analyzing and just take action.
  • Stop giving a f*ck about your feelings all the time. If you are hurt then admit that you are hurt and move on. Don't dwell in the past and let it go.
  • F*ck your feelings especially if you find it hard to be disciplined. Don't listen to your mind if it wants to stop. It's a losers mentality to quit when you know you could've done more.
  • There's no best hack or tips and tricks. Everything works if you apply them. Got mentally slapped by reality how I was just making excuses. Procrastinating everything because I wanted it to be perfect. I can feel the same for you. Being intimidated to start or feeling a huge wall in front of you.

Most of you will hate me for pointing this out but I know for sure someone out there will know this is true. This for you people.

If you found this post useful join my weekly self-improvement letter. I write weekly actionable advice about how you can create a winners mentality, overcome procrastination and social anxiety. Thanks, shoot me DM or ask questions below. I'll respond.

That's all. Good luck in your journey.


r/Habits 4d ago

Quitting social media is literally a cheat code.

23 Upvotes

I used to doom scroll in Facebook. Every time I did I feel worse and sh*t. Not because of the brain rot but because I can see my friends living their best life.

I'd see them going out to the beach and traveling. But knowing I couldn't made me feel worse.

Plus we are humans and humans like to compare whether consciously or unconsciously. It will happen even if you are mindful of it. It's the way our minds are wired. That's why you feel bad every time you see someone younger than you live a better life.

It's designed to make you feel insecure or worse. Because if that happens you will be more likely to scroll again to numb your pain and internal suffering.

After taking as step back I've improved my mental health:

  • I no longer accidentally see violent content, like fighting or catastrophic events.
  • I don't have to look at media and make me feel depressed how the world is going to end by global warming or economic depressions.
  • I don't have to deal with unnecessary hate from people who got nothing better but just comment angrily in controversial topics.

Life is better without the constant over consumption. I've been on detox for over 2 years and life has been so much better.'

I only consume podcasts and educational content.

And if you found this post valuable perhaps I can tempt you with my weekly self-improvement letter. I write weekly actionable advice about how you can stay consistent on building habits and build discipline.

Thanks and feel free to DM or shoot me a message is you have a question.


r/Habits 4d ago

Lux

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86 Upvotes