Procrastination is not laziness, and understanding that is the first step to beating it. Most of the time you put off studying because the task feels unpleasant in some way, it looks too big, too boring, too hard, or you are afraid of doing it badly. Your brain avoids that discomfort by reaching for something easier and more pleasant, like your phone. It is an emotion problem, not a time problem.
Because of that, the fix is to make starting feel small and safe. A big vague task like study physics triggers avoidance, but a tiny clear task like read one page of physics or solve two questions feels doable, so you actually begin. And starting is almost the whole battle, because once you are a few minutes in, the task rarely feels as bad as your mind predicted.
A few practical tools help. Use a short timer and promise yourself just ten minutes, then let momentum carry you. Remove the easy distraction by putting your phone in another room, since willpower loses to a phone within arm’s reach. Break work into small next steps written down, so you always know the exact thing to do next. And drop the need to do it perfectly, because waiting to feel ready or to do it flawlessly is one of the biggest causes of delay. Done and imperfect beats perfect and never started.
Example: Instead of writing study history on your list, write read pages 1 to 3 of the history chapter. The smaller and clearer the first step, the easier it is to start.
One practical tip: Use the two minute start. Tell yourself you will study for just two minutes. Beginning is the hardest part, and it usually pulls you into much more.