Cant get past paywal, but my amateur view on this is something like this: You have a car trying to get up a hill. If it gets past the peak there is a huge downard road that it can just coast on endlessly. But if you'r engine is too weak that makes no difference whatsoever

I would suppose the same thing with the brain. You need enough neurotransmitters such as dopamine to fire and exert a behavior change. And then there is a reward that causes overall improvements in the body's functionality. Without enough neurotransmitters though, you just can't do it

I find that learning self compassion and letting go of stress has helped me to an extent. Beating yourself for procrastinating only adds internal tension

Just as we should strive to forgive others, and (if they seem well intentioned and not shamelessly deceitful) to be kind and patient with them, it is equally important to do the same with ourselves

Learning to not dwell on our imperfections is equally important as having the self awareness to recognize our flaws

And in doing so that helps streamline our thoughts to give us more motivation

For some people medication like adderall can also be really helpful