10 episodes
Doer: Overcome Procrastination Jordan Gabriels
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- Education
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4.2 • 5 Ratings
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Doer is the science-based guide to overcoming procrastination. For good!
Uncover the root cause of your procrastination. Far more than a productivity hack - unlock deep insights about your psychology.
Learn the skill of getting important things done. Rooted in psychology, these lessons help you develop strategies to overcome procrastination. You’ll gain practical knowledge you can put into action right away.
Stop fearing your to-do list. Rather than a mounting to-do list, you’ll get evidence-based guidance to get you unstuck.
Create meaningful and sustainable change. We know what doesn’t work. Motivational talks, social media blockers and new organization tools are only temporary fixes. We are in the business of long lasting change.
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Lesson one: understand your procrastination loop
This episode lifts the hood of the psychological process that sustains procrastination.
Key Takeaways:
1️⃣ The science of overcoming procrastination is well understood from over 1,000 studies on interventions for procrastination.
2️⃣ The basis of procrastination is the avoidance of brief moments of discomfort that arise when thinking about certain tasks.
3️⃣ Rationalizations are the seemingly logical reasons we give for not starting tasks. In reality, they are an unconscious mechanism for dealing with moments of discomfort.
4️⃣ The process of rationalization happens quickly, making it hard to modify. Practicing 'procrastination reflections' help you slow down and observe each step of the procrastination loop.
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Email: doerapp.team@gmail.com
Host: Jordan Gabriels
Producer: Kemble Song -
Lesson two: uncover your core beliefs
This episode uncovers the core beliefs that drive procrastination.
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Lesson three: understand your reinforcement factors
This episode explores "reinforcement factors," which are the outcomes of procrastination that keep you procrastinating.
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Lesson four: prepare to change
This lesson is designed to move you into a motivational state that maximizes your chances of successfully changing your habits.
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Lesson five: get past the starting threshold
In this lesson, you’ll learn how to modify tasks to get you past the starting threshold.
Key ideas:
1️⃣ Unclear, vague tasks induce discomfort, leading to avoidance. Make tasks less ambiguous; specify them clearly.
2️⃣ Large tasks can be overwhelming and inhibit action. Break tasks into smaller components to overcome the "getting started" threshold.
3️⃣ Procrastinators often overplan as a way of avoiding the task. Define only the first few steps to prevent falling into this pitfall.
4️⃣ Establish a habit of using these strategies by including these two questions at the top of your to-do list:
(1) "Is this task specific enough - do I know the exact steps I need to take?" (2) "Is this task small enough for me to easily cross the 'starting threshold'?" -
Lesson six: overcome rationalizations
In this lesson you'll learn to recognize and challenge the unhelpful thoughts that hold you back.
Customer Reviews
Quite a few “actionable plans” as they call them
Short, to the point , no fluff and quite a few strategies to implement. I’ve already replayed the whole 10 episodes and took notes this time