I have trouble focusing on tasks at work because I have significant fear around my competence, whether I'm smart enough, etc. So when I sit down to try to do something, I'm filled with dread, anxiety, and the urge to escape. This is particularly bad because I work at the computer, so the internet is always there to tempt me. And I can't shut off email or the web because I need them both to do my work.

I have had some success with setting a timer--to help me focus for as little as 10 minutes without diverting. However, this gets tedious after a while.

It would really help to have other suggestions for these procrastinatory impulses.