#12 | How to Get Going on Your Goals: 3 Science-Backed Steps to Overcome Procrastination Forever

In this episode of the Krystal Khali Podcast, we look into the science of overcoming procrastination. Procrastination can be a major roadblock on the path to success, but understanding its root causes and implementing effective strategies can make a world of difference. Join Krystal as she explores three scientifically-backed steps to help you beat procrastination, featuring insights from the latest research and real-life examples.

Discover how to understand your procrastination triggers, break tasks into manageable chunks, and use positive reinforcement to stay motivated. Plus, learn the importance of creating a supportive, clutter-free environment. Tune in to transform your productivity and start achieving your goals today!

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References for this episode:

Ariely, D., & Wertenbroch, K. (2015). Procrastination, deadlines, and performance: Self-control by precommitment. Psychological Science, 16(3), 205-213.

Bandura, A., & Schunk, D. H. (1981). Cultivating competence, self-efficacy, and intrinsic interest through proximal self-motivation. Journal of Personality and Social Psychology, 41(3), 586-598.

Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego depletion: Is the active self a limited resource?. Journal of Personality and Social Psychology, 74(5), 1252-1265.

Keller, J. M. (2013). Motivational Design for Learning and Performance: The ARCS Model Approach. New York: Springer.

McMains, S. A., & Kastner, S. (2011). Interactions of top-down and bottom-up mechanisms in human visual cortex. Journal of Neuroscience, 31(2), 587-597.

Scent, C., & Boes, K. (2020). Mindfulness and self-compassion as predictors of procrastination: The role of negative emotions. Motivation and Emotion, 44(2), 235-249.

Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the Priority of Short‐Term Mood Regulation: Consequences for Future Self. Social and Personality Psychology Compass, 7(2), 115-127.

Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65-94.