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 procrastination is the avoidance of brief moments of discomfort that arise when thinking about certain tasks.

3️⃣ Rationalizations are the seemingly logical reasons we give for not starting tasks. In reality, they are an unconscious mechanism for dealing with moments of discomfort.

4️⃣ The process of rationalization happens quickly, making it hard to modify. Practicing 'procrastination reflections' help you slow down and observe each step of the procrastination loop.

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Host: Jordan Gabriels

Producer: Kemble Song

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 be the one making decisions.

3️⃣ Need for pleasure: the belief that fun should always come first.

4️⃣ Fear of uncertainty: needing to know what lies ahead.

5️⃣ Intolerance of low energy: believing that you can't do things when you're feeling fatigued or unmotivated.

6️⃣ Lack of self-confidence: feeling incapable or inadequate.

Becoming aware of the unhelpful core beliefs contributing to your procrastination is key to changing your behavior.

Download Doer: overcome procrastination

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👉 Download for Android

More resources - explore more content and delve deeper into the world of "Doer".

Email: doerapp.team@gmail.com

Host: Jordan Gabriels

Producer: Kemble Song

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 action that motivate us to repeat it.

2️⃣ There are positive outcomes associated with procrastination, such as discovering amusing content and avoiding discomfort, like boredom or overwhelm.

3️⃣ Negative outcomes associated with procrastination include feelings of guilt and stress from delaying tasks.

4️⃣ Both the positive and negative outcomes of procrastination make us more likely to repeat this behavior in the future.

5️⃣ Understanding your own reinforcement factors is one of the keys to overcoming procrastination. Once these factors are understood, you can begin to manipulate them.

Download Doer: overcome procrastination

👉 Download for IOS

👉 Download for Android

More resources - explore more content and delve deeper into the world of "Doer".

Email: doerapp.team@gmail.com

Host: Jordan Gabriels

Producer: Kemble Song