Procrastination isn’t just a thief of time—it’s a thief of life. In this episode, we dive deep into the Procrastination Cycle (Detect, Detest, and Dodge) and flip the script with the Doing Cycle (Accept, Adapt, and Advance). Drawing from practical strategies, cognitive techniques, and time-tested productivity tools, you’ll learn how to tackle procrastination head-on and finally get the important things done.

Whether you’re stuck on a report, a presentation, or even starting your fitness journey, this episode will guide you to move from procrastination to productivity.

The TVF Timestamps:

Episode Highlights:

[0:00] Procrastination: The thief of time and life.

[0:47] Introduction to the 3 Ds (Procrastination Cycle).

[1:41] Understanding discomfort as the foundation of procrastination.

[5:00] Detect, Detest, and Dodge: Breaking down procrastination.

[9:40] Switching gears: Introducing the Doing Cycle (3 As).

[12:14] Accepting discomfort with cognitive defusion.

[15:00] Adapting to discomfort with reframing and small steps.

[19:00] Advancing through discomfort using action-based tools.

[24:28] Practical time-based strategies

[26:00] Closing insights: Moving from knowledge to action.

Notes and References

https://anthonysanni.com/podcast/ep-023-using-the-procrastination-equation-to-find-and-fix-your-procrastination-how-to This is the episode on the procrastination equation and here is the other one: Ep-021: You Are NOT Lazy! 5 Unexpected Reasons You Procrastinate, and How to Stop

My blog on the Pomodoro Technique: https://anthonysanni.com/blog/how-a-tomato-changed-my-life

Procrastination: The Vicious Cycle of Procrastination. Centre for Clinical Interventions. Link to source.

Achor, S. (2010). The Happiness Advantage: How a Positive Brain Fuels Success in Work and Life. Crown Business.

Ferrari, J. R. (2010). Still Procrastinating? The No Regrets Guide to Getting It Done. John Wiley & Sons.

Steel, P. (2007). The Nature of Procrastination: A Meta-Analytic and Theoretical Review of Quintessential Self-Regulatory Failure. Psychological Bulletin.

Pychyl, T. A. (2013). Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change. Penguin Group.

Cirillo, F. (2018). The Pomodoro Technique: The Life-Changing Time-Management System. Crown Publishing Group.

Tracy, B. (2001). Eat That Frog! 21 Great Ways to Stop Procrastinating and Get More Done in Less Time. Berrett-Koehler Publishers.

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.