How do you stop procrastinating?

I have a giant all caps red sign on my whiteboard that says no multitasking. Huge. I'm a bad multitasker. And I gotta say focus is something that I beat myself up on because it's so easy to look at your phone and get distracted. And it's really easy to do small tasks that make you feel like you're doing something, but they're just busy tasks. Like for example, checking your email, like you really are avoiding that long piece of content that you have to write. And so what do you do? You check your email or you scroll through Instagram and call it research, you know? And so I think that defining, really looking at what do I want to accomplish in the quarter and then breaking that down to what are the milestones that I have to meet every single week to hit that.