In this lesson you’ll learn to use commitment devices and reminders to achieve long term goals.Key ideas:There are three critical factors required to accomplish a long-term goal:1️⃣ Turn vague intentions into a specific and actionable plan. 2️⃣

Lesson nine: manage your time

Oct 15th, 2023 12m 54s

In this lesson you’ll learn a practical time management system designed for procrastinators.Key ideas:1️⃣ Capture: Begin or end each day by writing down your daily tasks. This will free your mind from the burden of remembering everything.2️⃣ Pr

Lesson eight: use motivational self-talk

Oct 12th, 2023 9m

In this lesson you’ll learn to replace self-criticism with motivational self-talk that can sustain change.Key ideas:1️⃣ Self-criticism makes it hard to start because it builds up even more pressure around the task. It creates the need to escape

Lesson seven: manage discomfort

Oct 11th, 2023 9m

In this lesson you'll learn the skill of managing discomfort in order to complete difficult tasks.Key ideas:1️⃣ Many people experience flashes of discomfort when approaching a task, leading to procrastination as a coping mechanism.2️⃣ Breaking

Lesson six: overcome rationalizations

Oct 10th, 2023 9m 55s

In this lesson you'll learn to recognize and challenge the unhelpful thoughts that hold you back.Key ideas:1️⃣ Rationalizations are justifications we create to avoid tasks and give ourselves permission to procrastinate.2️⃣ Rationalizations foll

Lesson five: get past the starting threshold

Oct 5th, 2023 9m 23s

In this lesson, you’ll learn how to modify tasks to get you past the starting threshold.Key ideas:1️⃣ Unclear, vague tasks induce discomfort, leading to avoidance. Make tasks less ambiguous; specify them clearly. 2️⃣ Large tasks can be overwhel

Lesson four: prepare to change

Sep 13th, 2023 6m 31s

This lesson is designed to move you into a motivational state that maximizes your chances of successfully changing your habits.Key ideas:1️⃣ The procrastination cycle consists of six steps: (1) Contemplating an important task, (2) which trigger

Lesson three: understand your reinforcement factors

Sep 13th, 2023 14m 43s

This episode explores "reinforcement factors," which are the outcomes of procrastination that keep you procrastinating.Key ideas:1️⃣ Procrastination persists over time due to 'reinforcement factors', which are the outcomes or consequences of an

Lesson two: uncover your core beliefs

Sep 13th, 2023 12m 28s

This episode uncovers the core beliefs that drive procrastination.Key Takeaways:There are six unhelpful core beliefs commonly drive procrastination:1️⃣ Fear of judgment: feeling the need to do things perfectly.2️⃣ Need for control: needing to b

Lesson one: understand your procrastination loop

Aug 14th, 2023 10m 16s

This episode lifts the hood of the psychological process that sustains procrastination.Key Takeaways:1️⃣ The science of overcoming procrastination is well understood from over 1,000 studies on interventions for procrastination.2️⃣ The basis of

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