Dr. Holly Batchelder provides research-backed strategies to reduce procrastination. She identifies root causes such as fear of failure, perfectionism, lack of motivation, and feeling overwhelmed. Breaking tasks into smaller steps and creating clear milestones are effective strategies. Using a structured schedule, time management techniques like the Pomodoro technique and the two-minute rule, and eliminating distractions are also helpful. Practicing self-compassion and reframing tasks can increase productivity. Setting clear and productive goals, having internal deadlines, and accountability partners are important. Finally, rewarding oneself and reflecting on strategies for continuous improvement are key to overcoming procrastination.

01:29 Strategies for Breaking Tasks into Smaller Steps

02:17 Creating a Structured Schedule and Using Time Management Techniques

03:09 Eliminating Distractions and Practicing Self-Compassion

04:00 Setting Clear Goals and Rewarding Oneself

07:07 Reflection and Adjustment for Continuous Improvement

Resources: ⁠⁠https://www.hollyphd.com/blog/rethinking-laziness-a-call-for-compassion-and-understanding

Find us on IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/twinmindsunwind/⁠⁠⁠

Dr. Holly: ⁠⁠⁠https://www.hollyphd.com/⁠⁠⁠

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Disclaimer: This podcast provides general information and discusses mental health and related subjects. The content provided in this episode is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have heard on this podcast.