The Running 2 Keep Up Podcast

Andrew Burns
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  • Self-Improvement
  • Updated Weekly

The Audio Experience from the Running 2 Keep Up Blog. Everything you would expect- all the latest tips, tricks and best practices to help you improve your productivity, limit the impact of procrastination in your world and to help you build new and useful habits into your life.

  1. How to Build Confidence with Small Wins (Start Before You Feel Ready)

    Apr 2

    How to Build Confidence with Small Wins (Start Before You Feel Ready)

    If you’ve ever felt like you need more confidence before you can take action, this episode will challenge that completely. Because the truth is: confidence doesn’t come before action. It comes from it. In this episode, we explore how to build confidence with small wins, and why waiting to feel ready is often the very thing keeping you stuck. If you’ve ever found yourself: hesitating before starting something important overthinking instead of taking action waiting for the “right moment” that never comes then this will likely feel very familiar. You’ll learn: why confidence is not the starting point what’s actually happening when you feel “not ready” how small wins create real, lasting confidence and how to take action even when you don’t feel capable This isn’t about forcing yourself to do more. It’s about understanding how your brain responds to pressure, uncertainty, and effort, and using that to your advantage. Because once you stop waiting to feel confident, you can start building it. If this resonates and you want a structured way to apply it: 👉 The Momentum Reset Method A simple approach to help you: reduce resistance start more easily and build momentum without relying on motivation If this topic landed for you, the next step is understanding how momentum actually builds over time: 👉 How to Build Momentum (Even When You Feel Stuck) confidence, small wins, procrastination, taking action, self doubt, productivity psychology, overwhelm, momentum, behaviour change

    4 min

  2. Mar 27

    How to Build Momentum (Even When You Feel Stuck)

    If you feel stuck — like you know what you should be doing, but just can’t seem to get started — this episode is for you. Because most people think momentum comes from motivation. You get motivated… you take action… and momentum follows. But in reality, it works the other way around. And if you’re waiting to feel ready before you start, you might be waiting longer than you realise. In this episode, we break down: why momentum doesn’t come from motivationwhat’s actually happening when you feel “stuck”why pushing harder tends to make things worseand how to start building momentum again — even when you don’t feel like itThis isn’t about discipline or forcing yourself to act. It’s about making things easier to start — and easier to return to. Because that’s where real momentum comes from. Instead of asking: “How do I get myself to do this?” Try asking: “What would make this easier to start right now?” That small change can make a bigger difference than trying to push through resistance. If this resonates, and you want a structured way to apply this in your own work… I’ve put together something called The Momentum Reset Method. It’s designed to help you: reduce overwhelmmake tasks feel manageableand build momentum in a way that actually holds up over timeYou can find more about it here: 👉 https://running2keepup.co.uk

    5 min
  3. Why Every Productivity System Eventually Fails (And What to Do Instead)

    Mar 27

    Why Every Productivity System Eventually Fails (And What to Do Instead)

    At some point, almost everyone has this experience. You find a productivity system that finally seems to work. You feel organised, clear, in control. And then — a few weeks later — it quietly stops working. You fall off it, it starts to feel heavy, or it just loses its effect entirely. If that keeps happening to you, this episode explains exactly why. Most productivity systems are built around planning, tracking, and organising. And those things can be useful. But they all share one critical assumption — that you’ll show up to use them in the same state every day. Same energy, same clarity, same capacity. And that assumption is precisely why every system eventually breaks. In this episode I break down the three specific reasons productivity systems fail, why the problem is never a lack of discipline, and what to replace the plan-execute-repeat model with so that you can keep moving regardless of what state you’re in. The three reasons covered in this episode: Systems assume consistency — they’re built for a version of you that shows up the same way every daySystems create pressure — falling behind the system adds a layer of failure on top of the original taskSystems don’t adapt — your situation changes, but the system stays fixed, and you end up blaming yourselfThe shift this episode builds toward is moving from plan-execute-repeat to notice-adjust-continue. Instead of asking what system to follow, you ask what state you’re in — and adjust the task to match.If you’ve cycled through productivity systems more times than you can count, this episode is for you.The Momentum Reset Method — built around state, not rigid systems: https://running2keepup.co.uk

    6 min
  4. How to Stop Self Doubt and Take Action (Confidence Comes Later)

    Mar 25

    How to Stop Self Doubt and Take Action (Confidence Comes Later)

    If you feel like you can't take action because you don't feel confident enough, this episode is going to reframe the problem entirely. Most people wait to feel ready before they start. But the moment you wait for confidence, you've already created the condition that prevents it. Because confidence doesn't come first. It comes from evidence — from your brain seeing that you started, you handled it, and it wasn't as bad as you feared. And you can't build that evidence without moving. In this episode I break down why self-doubt isn't random, what it's actually trying to protect you from, and the three practical steps that make starting feel safe enough to do right now — without needing confidence to arrive first. The three steps covered in this episode: Lower the entry point — make the action small enough that your brain is willing to engage with itRemove the pressure — strip away what the task represents so the action becomes neutral rather than a testCreate quick feedback — shorten the gap between action and evidence so the brain starts building new data fastThere's also a second trap this episode addresses — the one that brings self-doubt straight back even after you've successfully started. Most people scale intensity too quickly after an initial win, which reintroduces the pressure that made starting feel risky in the first place. The episode explains why scaling consistency rather than intensity is what actually allows confidence to accumulate over time. The closing reframe is the one worth sitting with: confidence doesn't create action. Action creates confidence. If you've been waiting to feel ready before you start something that matters to you, this episode is for you. The Momentum Reset Method — a structured way to lower the pressure, make things startable, and build confidence through action rather than before it: https://running2keepup.co.uk

    5 min
  5. The 6 Root Causes of Procrastination (And Why Fixing One Isn’t Enough)

    Mar 24

    The 6 Root Causes of Procrastination (And Why Fixing One Isn’t Enough)

    If you've ever tried to fix procrastination — better habits, more discipline, a new system — and it worked for a while before the problem came back, this episode explains exactly why. Procrastination isn't caused by one thing. It's rarely just laziness, or distraction, or a lack of motivation. It's usually multiple forces acting at the same time. And most advice only addresses one of them — which is why fixing one piece never seems to hold. In this episode I break down the six root causes of procrastination, why they stack on top of each other, and why identifying which one is active right now changes everything about how you respond to it. The six root causes covered in this episode: Overwhelm — when the brain can't find a safe starting pointPressure — when the task becomes a risk rather than an actionUncertainty — when the brain stalls because the next step isn't definedLow energy — when what looks like procrastination is actually your system trying to recoverLack of reward — when the brain chooses easy wins over difficult progressBroken self-trust — the root cause most people miss entirelyThese don't show up one at a time. They stack. Which is why trying to fix one piece while five others are still active never holds for long. Once you understand which root cause is active, you stop asking "how do I stop procrastinating?" and start asking "what condition needs to change right now?" — and that question leads to answers you can actually use. If you've ever felt like you're fighting procrastination on repeat, this episode is for you. The Momentum Reset Method — the complete system for addressing all six root causes: https://running2keepup.co.uk

    5 min
  6. Why Your Brain Freezes When You Have Too Much to Do

    Mar 24

    Why Your Brain Freezes When You Have Too Much to Do

    If you've ever looked at your to-do list and felt your mind go completely blank — if you've sat down to work and suddenly found yourself unable to think, start, or choose — this episode explains exactly what is happening and why pushing harder makes it worse. That frozen feeling isn't laziness. It isn't a lack of intelligence or motivation. It's a capacity overload response — a stress-driven shutdown that occurs when your brain is presented with more demands than its working memory can safely process. Understanding why your brain freezes is the first step to actually getting out of it. This episode covers the full picture: what the freeze response actually is neurologically, why having too much to do collapses the brain's ability to think clearly, and why the most common advice — "just pick one thing," "stop overthinking," "push through it" — so often makes the freeze deepen rather than lift. The key topics covered in this episode include: What the freeze response actually is — a stress-driven containment mode, not a character flawWhy too much to do collapses thinking — how working memory overload breaks prioritisation and sequencingThe role of cognitive load — why unfinished decisions and vague commitments are as draining as active tasksWhy freeze looks like procrastination from the outside — and why it isn'tWhy effort-based advice backfires under overload — and what to do insteadThe unfreeze sequence — a five-step nervous-system-aware reset for when freeze hitsWhy freeze hits capable, high-caring people most — and why that's not a weaknessWhy motivation doesn't fix freeze — and what actually doesHow to prevent freeze before it buildsThe closing reframe is worth sitting with: when your brain freezes, it isn't failing. It's overwhelmed. And overwhelmed systems don't need pressure. They need relief. If you've been frustrated with yourself for freezing up, this episode is for you. The Momentum Reset Method — a structured way to reduce cognitive load and make it safe to think again: https://running2keepup.co.uk

    6 min

  7. Feb 10

    How Cognitive Load Destroys Focus

    If focusing feels harder than it should — even when you care — the problem probably isn’t distraction. It’s cognitive load. Cognitive load is the total amount your brain is carrying at any given time: unfinished tasks, unresolved decisions, emotional weight, and things you’re trying not to forget. When that load exceeds capacity, focus is the first thing to disappear. In this episode, we explore what cognitive load really is, why it quietly destroys focus before you even notice, and why trying harder only makes the problem worse. You’ll learn why motivation often stays intact while attention collapses, how open loops drain mental energy in the background, and what actually restores clarity without forcing concentration. This isn’t an episode about productivity hacks or better time management. It’s about capacity — and how reducing what your brain is carrying allows focus to return naturally. This episode is part of the Momentum Reset Method, a framework for rebuilding progress without burnout or self-pressure.

    7 min

  8. Feb 9

    The Difference Between Being Busy and Being Overloaded

    You can be busy all day and still feel completely stuck. That doesn’t mean you’re unfocused, unmotivated, or doing something wrong. It often means you’re overloaded, not just busy. In this episode, we explore the critical difference between being busy and being overloaded — and why confusing the two quietly destroys clarity, focus, and momentum. You’ll learn how cognitive load builds without you noticing, why overload makes everything feel urgent, and why doing more is often the fastest way to feel worse. This isn’t an episode about productivity hacks or time management. It’s about capacity — how much your brain is being asked to carry — and why reducing load restores clarity faster than motivation ever could. This episode is part of the Momentum Reset Method, a framework for rebuilding progress without force or burnout.

    7 min
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The Audio Experience from the Running 2 Keep Up Blog. Everything you would expect- all the latest tips, tricks and best practices to help you improve your productivity, limit the impact of procrastination in your world and to help you build new and useful habits into your life.

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