If you want to stop procrastinating, master productivity, and form positive habits, today's episode is for you!

Listen in for a deep dive into the reasons for procrastination and some easy hacks to stop procrastinating and stick to positive habits.

We'll also show you what may be the biggest driver behind procrastination and the enemy of productivity.

(Answer: Perfectionism)

0:00 - Intro

1:24 - Question of the day: How do I stop procrastinating and start working out?

2:48 - Why do adults with ADHD procrastinate?

4:30 - Get an accountability partner to stop procrastinating

5:51 - Why internal or intrinsic motivation is not your friend (use extrinsic motivation!)

8:40 - How to form good habits (make it fun and easy)

13:13 - Habit formation: Tie or anchor the new habit to an old habit

15:22 - Social media companies study the science of habit formation to make us addicted to their products

17:31 - To form habits start small and avoid secret rules

23:02 - How to stop negative thoughts to overcome procrastination

27:20 - Quote of the day from James Clear, author of Atomic Habits, about consistency

32:35 - Habit vs. Discipline

33:57 - Most of conquering procrastination is just getting started

34:47 - Importance of setting deadlines

FREE Overcome ADHD Overwhelm Training: https://www.theriosystem.com/training

Our question of the day comes from one of our Instagram followers. In a recent message, he reached out saying “Hey Luke and Jill, I’ve enjoyed a lot of your content about ADHD. I was recently diagnosed at 36 years old which has been very helpful in understanding my symptoms, but I’m still struggling a lot, particularly with procrastination. There are things I want to do, like get in shape, for example, and I just can’t ever seem to do it, no matter how hard I try. With my health specifically, I’ve joined a gym (and then never went but paid for a membership for a year before I finally canceled it), I’ve paid for special weight management and workout programs and I always start excited but I get bored, discouraged and frustrated and ALWAYS end up quitting. This isn’t the only thing I struggle procrastinating on but it’s definitely the one that leaves me feeling the most defeated and honestly it seems so overwhelming. Do you have any tips to help me get in shape (and stop procrastinating in general)?"

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