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Untangling Procrastination: Tiny Habits® to Release Emotional Roadblocks
Procrastination isn’t about laziness, lack of willpower, or poor time management. It’s emotional. In this episode, we’re joined by Andrea Spyros and Nancy DeFina of BD3 Solutions, behavior design experts trained under Stanford’s Dr. BJ Fogg, to explore how procrastination forms and how we can release the emotional roadblocks that keep us stuck.
Instead of forcing productivity or pushing through resistance, we talk about how our emotional patterns shape avoidance, why pushing through doesn’t work, and how compassion, not pressure, is what actually creates momentum. We explore how tiny, science-backed habits can help you move forward gently and how small actions can create real progress without burnout. You’ll also learn how to recognize what is happening beneath the surface so you can begin moving through avoidance in a way that feels supportive rather than overwhelming.
We also discuss why women in midlife often experience procrastination differently, especially during seasons when energy, hormones, and motivation shift.
If you’re feeling stuck, overwhelmed, or disconnected from your momentum, this conversation will help you untangle what’s beneath the patterns so you can take small steps that feel meaningful again.
Because progress doesn’t have to be big. It just has to begin.
To Contact Nancy and Andrea:
For their free guide “Untangling Procrastination™ 10 Tiny Habits®”
https://www.bd3solutions.com/freeresources
🌍http://untangleprocrastination.com/
🌍http://bd3solutions.com/
LinkedIn: https://www.linkedin.com/company/bd3solutions/
👉 Contact Us:
Join the Happy Healthy Her Community on Facebook: https://www.facebook.com/profile.php?id=61568529938183
Join the Happy Healthy Her MeetUp Group:
https://www.meetup.com/the-happy-healthy-her-meetup/
***************************
🔹 Lorraine Kihm - Wellness Coach
🌍 https://innerpathwayswellness.com/
FB: https://www.facebook.com/InnerPathwaysWellness
IG: https://www.instagram.com/innerpathwayswellness/
***************************
🔹 Cynthia Penner - Menopause Coach and Author
🌍 WomenFlourishingTogether.com
Buy Cynthia’s Book “MIND MAZE Reclaiming Your Clarity in the Midst of Chaos” https://amzn.to/4eFJro1
Buy Cynthia’s Book “HORMONE HAVOC Finding Balance Without Losing Yourself”
https://amzn.to/45pK81W
***************************
🔹 Tracey Male - Health Empowerment Coach
🌍 NaturesProtege.com
✨Join Tracey’s Membership Community: Your Nourish and Flourish Hub
https://leads.naturesprotege.com/your-nourish-and-flourish-hub-4299
📖 Grab Tracey’s Free Guide: 4 Simple Steps to Break Free From Fibromyalgia & Chronic Pain
https://leads.naturesprotege.com/opt-in-simple-4-step-guide-to-break-free-from-chronic-pain-page
FB: https://www.facebook.com/naturesprotege
IG: https://www.instagram.com/natures_protege/
YouTube: https://www.youtube.com/@naturesprotege
LinkedIn: https://www.linkedin.com/company/natures-protege/
View all episodes
By Tracey Male; Cynthia Penner; Lorraine KihmProcrastination isn’t about laziness, lack of willpower, or poor time management. It’s emotional. In this episode, we’re joined by Andrea Spyros and Nancy DeFina of BD3 Solutions, behavior design experts trained under Stanford’s Dr. BJ Fogg, to explore how procrastination forms and how we can release the emotional roadblocks that keep us stuck.
Instead of forcing productivity or pushing through resistance, we talk about how our emotional patterns shape avoidance, why pushing through doesn’t work, and how compassion, not pressure, is what actually creates momentum. We explore how tiny, science-backed habits can help you move forward gently and how small actions can create real progress without burnout. You’ll also learn how to recognize what is happening beneath the surface so you can begin moving through avoidance in a way that feels supportive rather than overwhelming.
We also discuss why women in midlife often experience procrastination differently, especially during seasons when energy, hormones, and motivation shift.
If you’re feeling stuck, overwhelmed, or disconnected from your momentum, this conversation will help you untangle what’s beneath the patterns so you can take small steps that feel meaningful again.
Because progress doesn’t have to be big. It just has to begin.
To Contact Nancy and Andrea:
For their free guide “Untangling Procrastination™ 10 Tiny Habits®”
https://www.bd3solutions.com/freeresources
🌍http://untangleprocrastination.com/
🌍http://bd3solutions.com/
LinkedIn: https://www.linkedin.com/company/bd3solutions/
👉 Contact Us:
Join the Happy Healthy Her Community on Facebook: https://www.facebook.com/profile.php?id=61568529938183
Join the Happy Healthy Her MeetUp Group:
https://www.meetup.com/the-happy-healthy-her-meetup/
***************************
🔹 Lorraine Kihm - Wellness Coach
🌍 https://innerpathwayswellness.com/
FB: https://www.facebook.com/InnerPathwaysWellness
IG: https://www.instagram.com/innerpathwayswellness/
***************************
🔹 Cynthia Penner - Menopause Coach and Author
🌍 WomenFlourishingTogether.com
Buy Cynthia’s Book “MIND MAZE Reclaiming Your Clarity in the Midst of Chaos” https://amzn.to/4eFJro1
Buy Cynthia’s Book “HORMONE HAVOC Finding Balance Without Losing Yourself”
https://amzn.to/45pK81W
***************************
🔹 Tracey Male - Health Empowerment Coach
🌍 NaturesProtege.com
✨Join Tracey’s Membership Community: Your Nourish and Flourish Hub
https://leads.naturesprotege.com/your-nourish-and-flourish-hub-4299
📖 Grab Tracey’s Free Guide: 4 Simple Steps to Break Free From Fibromyalgia & Chronic Pain
https://leads.naturesprotege.com/opt-in-simple-4-step-guide-to-break-free-from-chronic-pain-page
FB: https://www.facebook.com/naturesprotege
IG: https://www.instagram.com/natures_protege/
YouTube: https://www.youtube.com/@naturesprotege
LinkedIn: https://www.linkedin.com/company/natures-protege/