I feel like the reason I keep sitting down and procrastinating is mainly that I don’t know what am I supposed to be doing and deep down I think I’m like hoping someone will help me or guide me to right direction. As if I always need assurance and clarity before doing something. If I don’t get nothing in return what is the whole point of doing it. But I’m not being this adult, I’m like seeking external validation or something. But as adults your literally on your own. You make your own decisions. You think about yourself. you are the one in control
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it’s our phones and social media. we’ve all been conditioned to seek out that dopamine from a like/interaction. the best thing you can do is wean yourself off. set time limits on your apps. and find something to do without your phone. i 100% can tell when i spend too much time on my phone because my brain fog is so bad.
OP, being adult is often about making things up as you go along. We don’t have all the answers, just a whole lot more experience – which we got by doing stuff, trial and error, things working out, and sometimes not. And some reflection. I guess if you’d like some very rough formula (which I made up) for getting sh*t done, spend 10% of your time planning, 80% of your time doing, and 10% reflecting on what worked/didn’t and what you learned. I think it’s natural to want all the answers and assurances that the outcome is predictable, and it takes practice to override that desire and just get stuck in. So OP, if there’s something you want to be doing, know what the thing is you want to do, and then just start and figure things out as you go along. You can do it!
You gave this the career flair. So I’m assuming that at work you return to your desk and don’t start tasks. Without knowing your job I can’t give specific help, so this is very general advice.
If you have something you can be working on just start doing it. Once you begin it is usually easier to keep going. If you didn’t have any specific assigned tasks look around for things that need to be done but aren’t getting done. If your desk looks like mine start cleaning it. Many people notice and like to see others cleaning their desks.
At work it is important to keep busy. If you are caught eating time too often managers can decide that they have more people than they need and reduce head count. If you have free time and know someone could use assistance they will be grateful which may help you in the long run.