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Are you the kind of person who seriously wants to get all their work done on time, be more disciplined, exercise regularly, eat healthly and wake up early? And, when you are unable to follow through, do you drown in self-guilt?

If you’ve identified yourself as a chronic procrastinator, Nils Salzgeber’s book offers help. The author, along with his brother Jonas, runs the popular self-improvement web site NJLifehacks.

The advice in their book may not eliminate your tendency to procrastinate completely, but Salzgeber assures you that you will find yourself procrastinating a lot less. And, even when you do, you will no longer feel terribly guilty about it and beat yourself over it. You will not be as stressed about pending projects and the best part, you will actually enjoy your leisure time without feeling like you should be getting some work done.

Salzgeber’s tips to handle procrastination come from his own life. His first step is admitting to it and realising when you do it. Readers are encouraged to keep a log of all the activities done, excuses made, and rationalisations dreamed up. The process helps users see patterns that form, the tasks that are often delayed, so as to better tackle the issue.

The book also has practical steps that you can incorporate into your daily schedule - lowering your standards (hurrah!) and focusing on the next step, rather than the thousand steps to come .

Salzgeber includes more than 20 sciencebased strategies to help you overcome laziness, free yourself from guilt, and get things done whether you feel like it or not. It is also aimed at teaching you how to programme your mind to act the way you like.

But the procrastinator in you must take the first step.