How to Stop Procrastinating

Five Year You

Hosts: Andrew Dewar & Catherine Collins

Ever feel like you're stuck in a loop of “I’ll do it later”? You're not alone. In this episode, we unpack why procrastination isn’t a character flaw — it’s part of being human. And more importantly, we share real strategies (and deep compassion) to help you take that first step forward.

🧠 What You'll Learn:

• Why procrastination is not laziness — it’s actually how your brain protects you
• How procrastination is often a self-worth issue in disguise
• The science behind why starting is the hardest part
• Why “future you” is your best productivity hack
• The tools, systems, and mindset shifts we use to get things done without burnout
• How scaffolding and environment design beat willpower every time

✅ Practical Tips We Share:

• The “Future Me” Hack: Leave little love notes for tomorrow’s you
• Light the First Log: Do the smallest possible action to build momentum
• Habit Stacking (from Atomic Habits)
• The 5-Minute Rule: If it takes less than 5 minutes, do it now
• Environmental Scaffolding: Use cues like headphones or a clean desk to trigger deep work
• The Magic of Timing Tasks: Most dreaded tasks take less time than you think
• App & Tech Tools for focus and productivity

📱 Tools We Mention:

• 📱 Opal App – Focus tool that blocks distractions on your phone
• https://www.opal.so
• 🎧 Brain.fm (Free YouTube Version) – Binaural beats to help you focus
• https://www.youtube.com/@BrainfmApp
• 📖 Atomic Habits by James Clear
• https://www.amazon.com/dp/0735211299?tag=5yy-20
• 📖 Hidden Potential by Adam Grant
• https://www.amazon.com/dp/0593653141?tag=5yy-20

💬 Our Favorite Mantras:

• “Future me will thank me for this.”
• “Light the first log.”
• “Progress beats perfection.”
• “If it’s less than five minutes, do it now.”
• “You're not behind — you're just beginning.”

✨ Glimmers of the Week:

Cat: Finally scheduled a dentist appointment that’s been on the list for a year.

Andrew: His daughter received two scholarships — proof that effort pays off.

🧭 Want Support With Procrastination or Clarity?

If you know what you want to do, but keep putting it off, coaching may help. We specialize in helping people get unstuck, build momentum, and create a life they love — one day at a time.

👉 Book a Clarity Call → https://fiveyearyou.com

📧 Email us → [email protected]

📸 Follow us → https://instagram.com/fiveyearyou

⚠️ Reminder:

You’re not lazy — you’re just tired, overwhelmed, or misaligned. Give yourself grace, use the right tools, and take one small step today.

#StopProcrastinating #FiveYearYou #SelfWorthJourney #ProductivityTips #AtomicHabits #MindsetShift #DeepWork #OvercomeOverwhelm #BinauralBeats #FocusTools