Over the many years of being a student, I felt like I had a pretty good handle on procrastination. Due dates would come up and I would plan when my assignments should be started and when they should be done. It was similar with exams. As exams would approach I would start studying somewhat ahead of time and be well-ish prepared for the exam. But now it's a different story. Studying for a Master's degree there isn't really a deadline (other than graduating at some point). For Master's you have 2 years to do your experiments, write up your research, prepare for your defense, and publish. Somewhere in there you'll get "progress report" type of affairs such as proposal committee meetings, your supervisor might randomly ask to see your progress, people will ask how you are doing, and well the school/ your supervisor will be eager to know when you've done enough to graduate.
So starting my Master's I have realized that I procrastinate a lot more when there isn't a true deadline approaching. So I've found way to help myself stay on track, some of which may help other people.
1. Make very specific to do lists
I realized I procrastinate with things that take a while to accomplish. I really enjoy getting things done and ticking that box on my to do list, but this becomes difficult when my to do list simply says "Finish writing Chapter 1 of Thesis". This is because it's a big job that will take a lot of time, [days], to accomplish. So I learned to make more specific to do lists. So instead of writing something general I make sure it is things that I could definitely get done in one day such as "Do statistics for survival data" or "Write 3 paragraphs for Introduction". These are definitely do-able in a couple of hours, I'll get the feeling of accomplishment, and I'll progress in my work. I really like the momentum extension in Google Chrome as it opens my "to-do list" every time I open a new tab. It also has a beautiful picture and quote to go along side it.
2. Get-off Social Media
I find that if I am bored or stuck on a writing block I'll scan Instagram or Facebook. This in no way helps me to think about my work, and I'll come out of it probably losing whatever train of thought I may have had. I usually recommend the self control app. It's free and really easy to use. Just indicate what websites you shouldn't be on and set a time limit (I usually go for 1.5 hours). The app will prevent your browser from loading the website you indicate. The only way to stop the app is by going through a whole process of uninstalling it. I've been using this app since 3rd year Undergrad (especially during exam time) and it's really helped especially during those days that I just feel super unproductive. Over time you get used to not going on these websites and the app will be unnecessary (unless you just hit one of those days when you have no motivation).
3. Just write
Rather than taking a break on Social Media - which you actually can't do anymore because of Pt#2, just continue writing. Most of the time if I have a writing block I'll just write whatever comes to my mind, no matter how awful it is (but obviously staying on topic). At least I've started a thought process and I can edit it into something better later. At times when I have hit a really bad writing block I'll tend to write point form and start sentences that can be utilized later, but at least the ideas are there.
4. Change up your environment
Sometimes I start feeling unmotivated just because I've been sitting at my desk for hours. So I'll get up and move to do my work elsewhere. I've had times where I'll just take my computer into the lab to work or I'll move to the couch that's in our lab which is only a meter or so from my desk, but at least it's something.
5. Take a break to think
Sometimes a break where you can just think is the best thing for you. I personally like to go for a walk to organize my thoughts. Sometimes I'll go to the gym, or I'll go out to grab a coffee. Usually this helps me stretch my body and helps my mind re-organize so that I can go back to being more productive.
6. If things are really bad, work on something else
If I've been working on something for so long or the process is so frustrating that I'd want to throw my computer out the window... it's time to do something else. Whether it's work on another project that's on your "to-do list" or in my case it could be wet-lab work. Just something that is still progressing your work and ticking things off of your to-do list, but is also keeping you sane.
7. Friends or Colleagues can help too
Sometimes talking about my ideas to friends or colleagues helps me get back on track after a writing block or figure something out that I may have been stuck on for a while. Sometimes you just need to hear yourself speak.
8. Re-energize
There has to be a time when you finally stop and relax doing work for a longer time. This is of course a luxury if you don't have something due the next day, but it can be done if you plan your time out correctly. Your brain really does need to re-organize all your thoughts and rest. Usually I take this time later in the evening, say 2 hours before I head to bed. I take this time to just relax and not think about work. This really helps me stay less stressed, keeps me motivated for the next day, and keeps me enjoying my work because it doesn't take over every minute of my every day.
In addition, while this isn't something I personally found works for me, but some may like, is the Pomodoro Method. You work for 30 minutes, take a 5 minutes break, and cycle through this 10 times during the day. There are several apps for this, I believe I've found a random free one on my Mac called Pomodoro Time, but there's also online version like this where you don't need to download anything.
Here's a TED talk on procrastination for all your procrastination needs:
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