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 Establish a habit of using these strategies by including these two questions at the top of your to-do list: (1) "Is this task specific enough - do I know the exact steps I need to take?" (2) "Is this task small enough for me to easily cross the 'starting threshold'?"

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.

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. 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