Hello friend,

Most people see results after they establish and stick with a meditation routine. If you need help, Kurzgesagt has a useful video on establishing habits and routines: https://www.youtube.com/watch?v=75d_29QWELk

Here's a simple meditation technique to start, which requires no special equipment, reading/training, etc. All you need is to sit or stand in a comfortable position that does not make you feel sleepy. The technique is counting breaths and it is the first step for many different meditation traditions.

Your goal is to count your own breaths from 1-10 in your mind without losing count. This is a repetitive exercise like gym reps, but your goal is to NOT ZONE OUT. Your target is 10: breathe in and count '1' in your mind, breathe out and count '2'... breathe in again and count '3', breathe out and count '4'. If you lose track of your count, you just reset to '1' and start again.

At the beginning, you will lose track of your count a lot. Some people take a week or more to successfully complete the first set, much less multiple sets in a row. Our minds naturally wander. Sometimes you don't even realize you lost count until you think, "Wait, what breath am I on?" That is okay... that is the point! If you keep practicing this technique you will begin to train your mind to focus and not wander, which is a major step to conquering procrastination. Once you develop this simple form of mental self-control you will be able to demonstrate other forms of self-control.

Let me know if you want to chat more about it!