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Stop Procrastinating: 3 Simple Tools to Start, Stay Consistent, and Finish (Pat Sahan)
If you’re smart, capable, and still putting things off—this episode is for you.
Author and consultant Pat Sahan breaks procrastination down like a system (not a personality flaw) and shares practical tools you can use immediately to get moving—especially when the task feels big, boring, or stressful.
Pat even admits he procrastinated on things like income taxes and invoicing clients—and he’s written 12 books. That’s the point: procrastination isn’t about intelligence. It’s about starting.
In this episode, you’ll learn:
🔥 Why procrastination hits up to 20–25% of adults and the hidden cost (money, career, health)
🔥 The 3 strategies that work:
✅ Make progress visible (build momentum with quick wins)
✅ Break tasks into “chewable chunks” (30-minute sessions + breaks)
✅ Use rewards to reinforce action
🔥 Why “starting” is the hardest part—and how routines remove friction
🔥 Temptation Bundling: pair an unpleasant task with something enjoyable
🔥 Why “eat the big frog first” often backfires for procrastinators
🔥 The power of support: accountability partners + groups (social pressure that helps)
🔥 The truth about motivation: movement creates energy—energy creates motivation
If you’re done living in last-minute panic mode, press play and steal these tools.
Learn more about your ad choices. Visit megaphone.fm/adchoices
View all episodes
By Stacey Chillemi
5
33 ratings
If you’re smart, capable, and still putting things off—this episode is for you.
Author and consultant Pat Sahan breaks procrastination down like a system (not a personality flaw) and shares practical tools you can use immediately to get moving—especially when the task feels big, boring, or stressful.
Pat even admits he procrastinated on things like income taxes and invoicing clients—and he’s written 12 books. That’s the point: procrastination isn’t about intelligence. It’s about starting.
In this episode, you’ll learn:
🔥 Why procrastination hits up to 20–25% of adults and the hidden cost (money, career, health)
🔥 The 3 strategies that work:
✅ Make progress visible (build momentum with quick wins)
✅ Break tasks into “chewable chunks” (30-minute sessions + breaks)
✅ Use rewards to reinforce action
🔥 Why “starting” is the hardest part—and how routines remove friction
🔥 Temptation Bundling: pair an unpleasant task with something enjoyable
🔥 Why “eat the big frog first” often backfires for procrastinators
🔥 The power of support: accountability partners + groups (social pressure that helps)
🔥 The truth about motivation: movement creates energy—energy creates motivation
If you’re done living in last-minute panic mode, press play and steal these tools.
Learn more about your ad choices. Visit megaphone.fm/adchoices
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