1. Control something that can disturb you.

Most people always underestimate the small things that can actually disturb them later. Or even they don't realize that it is actually something that can prevent them from being able to carry out their plans and reach their goals.

You can keep those things away for a while and focus on the plan you have made before. For example, you have made a plan to work overtime so that tomorrow's work will not accumulate, but you know today your friends might invite you out. Make sure you have arranged how to reject your friend's invitation and can stay away from your friend temporarily. Remember only temporarily.

2. Stay calm.

Something nice as if to say "Let's play with me!" Or something frightening is in front of you and he wants you to run and delay all the plans that you have made.

All you need to do is take a pause, calm down. Then carefully consider what you have planned, while remembering your goals to be better than before.

3. Think about your goals.

Make sure the most important thing is your priority, don't let you get it wrong. Thinking about your long-term goals when you are tempted by a coming disorder gives your brain the desire to control and can release dopamie which will make you feel better and be more motivated to reach your goals.

Thinking, "Okay, what is my long-term goal? What will I achieve?" calling that the mind can really make a goal worthwhile to do something to get to your goal, instead of going to a party and delaying the plan you have made.

 4. Make a decision.

Rejecting pleasant distractions is difficult, holding back the urge to procrastinate is also difficult. So you have to deliberately not give up. Neuroscience shows pausing and taking the time to make decisions really helps stop you from doing bad behavior that will hamper your plan.