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For me something that helps a lot is doing things not for myself, but for others: can't clean up your house? Help a friend who also cannot do it, clean up their house. Doing something for others feels good in general, and it allows me to procrastinate on my own stuff, while doing something worthwhile nonetheless. And then when I return to my own problems eventually, I have these memories of myself doing the very things that my brain is telling me I cannot do, which is a great source of inspiration to l not listen to that part of my brain.
Great write-up. This technique has helped me, as well.