In this lesson you’ll learn to use commitment devices and reminders to achieve long term goals.

In this lesson you’ll learn a practical time management system designed for procrastinators.

In this lesson you’ll learn to replace self-criticism with motivational self-talk that can sustain change.

In this lesson you'll learn the skill of managing discomfort in order to complete difficult tasks.

In this lesson you'll learn to recognize and challenge the unhelpful thoughts that hold you back.

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 overwhelming and inhibit action. Break tasks into smaller components to overcome the "getting started" threshold. 3️⃣ Procrastinators often overplan as a way of avoiding the task. Define only the first few steps to prevent falling into this pitfall. 4️⃣...

This lesson is designed to move you into a motivational state that maximizes your chances of successfully changing your habits.

This episode explores "reinforcement factors," which are the outcomes of procrastination that keep you procrastinating.

This episode uncovers the core beliefs that drive procrastination.