Certainly! Here's a comprehensive sequence of topics covered in the text, with sub-topic bullets below each primary topic:

1. Introduction

- Welcoming the audience to the podcast

- Discussion focus: Procrastination and Overwhelm in Remote Work

2. Procrastination and Overwhelm

- Lack of structure in remote work

- Distractions leading to procrastination

- Overwhelm due to accumulated tasks

3. Virtual Co-Working as a Solution

- Introduction to virtual co-working

- Personal experience with virtual co-working during 2020-2021

- Different formats of virtual co-working sessions

- Video on/off options

- Stating intentions

4. Benefits of Virtual Co-Working

- Provides structure through scheduling

- Time blocking example for focused work periods

- Increased Focus and Motivation

- Presence of others reducing procrastination

- Personal example: Working on a speech for 25 minutes

5. Using Virtual Co-Working to Your Advantage

- Blocking out calendar time

- Setting goals and intentions for co-working sessions

- Tracking progress based on time spent

6. Personalized Focus Times

- Example: One co-working space's 50-minute focus sessions

- Personal preference for 25-30 minute focus sessions

7. Community and Accountability

- Accountability and encouragement from co-working peers

- Examples of various activities during virtual co-working

- Chopping vegetables

- Tidying up the office

- Self-care activities

8. Final Thoughts and Recommendations

- Virtual co-working as a solution for procrastination and intentional time use

- Encouragement to try virtual co-working or organize a session with friends