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How to Stop Procrastinating, 
According to the World’s Leading 
Expert (It’s Not What You Think)

Episode 1

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  • Are you always the one late for everything?
  • Do you find yourself procrastinating, no matter how hard you try to stay focused?
  • Does managing your time to get everything done feel impossible?

Emily sits down with THE world’s leading researcher on procrastination.

Dr. Joseph Ferrari is a distinguished Professor of Psychology at Depaul University in Chicago, where he has spent nearly three decades researching with colleagues around the world about why we procrastinate. Today, he’s sharing those surprising findings with you.

Topics discussed include:

  • How research defines procrastination (it’s not what you think)
  • Why procrastination is an epidemic
  • How procrastinators see the world
  • The difference between someone who procrastinates and a procrastinator
  • Signs you may be a chronic procrastinator
  • How the Premack Principle helps you get stuff done
  • The REAL reason you procrastinate
  • Why “social esteem” is so important to procrastinators
  • The ONE word that can change how you think about yourself
  • A powerful strategy to use when you feel stuck
  • The link between procrastination and perfectionism
  • The difference between an excuse and a legitimate reason
  • How to deal with procrastinators in your life

In this episode:

  • 4:21: How Dr. Ferrari defines procrastination, according to research.
  • 5:00: A procrastinator’s view of the world.
  • 6:28: The difference between someone who procrastinates and a procrastinator.
  • 8:28: Procrastinators always have an excuse.
  • 9:08: The signs you are a chronic procrastinator.
  • 19:50: Are procrastinators afraid of failure?
  • 21:21: What our culture should do differently so it doesn’t reinforce procrastination.
  • 23:40: How the Premack Principle helps you get stuff done.
  • 26:00: News flash: procrastinators don’t like other procrastinators.
  • 26:50: The real reason you procrastinate.
  • 27:52: Why “social esteem” is so important to procrastinators.
  • 30:00: This ONE word that will change how you think about yourself.
  • 32:56: Try this strategy if you’re feeling stuck.
  • 35:22: The link between procrastination and perfectionism.
  • 36:00: Step 1 when you feel overwhelmed.
  • 42:00: Do this when you can’t get yourself moving.
  • 42:22: The difference between an excuse and a legitimate reason.
  • 44:00: How you deal with a procrastinator in your life

Next Steps:

  • You can purchase Dr. Ferrari’s latest book, Still Procrastinating, here: https://shorturl.at/aJPR0
  • Watch the podcast episodes on YouTube: https://bit.ly/45OWCNr
  • Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt

Resources and go deeper:

  • For Closed Captions: Watch on YouTube and turn on “CC.” For instructions to turn on closed captions, click here.
  • National Library of Medicine: Systematic research on procrastination.
  • American Psychological Assoc: Procrastination or intentional delay?
  • Harvard Business: Get through a busy time at work using Premack Principle.
  • Newsweek: Why do some people procrastinate more than others?
  • De Gruyter: Self-esteem and social esteem.
  • Scientific American: The “brain-drain hypothesis” and why just having your phone next to you while you work impacts your focus.
  • Frontiers in Psychology: Chronic procrastinators vs. common delayers
  • The Globe And Mail: Good and bad procrastination; how to spot the difference.
  • Frontiers Journals: Procrastination and perfectionism.
  • BBC: Why procrastination is about managing emotions, not time.
  • The Washington Post: Why do we procrastinate and how do we stop?
  • The 5 Second Rule: Emily’s bestselling book goes deep into procrastination in Chapter 11.

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How to Stop Procrastinating, 
According to the World’s Leading 
Expert (It’s Not What You Think)

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