Mastering Procrastination

A Journey to Intentional Living

a comprehensive 4-hour audio course

Mastering Procrastination: A Journey to Intentional Living is a comprehensive 4-hour audio course. It contains 7 theoretical lessons and 7 practical guided practices designed to help you break free from the cycle of procrastination and cultivate a more purposeful, productive life.

This transformative journey goes beyond simple time-management techniques, delving deep into the psychological and emotional roots of procrastination.

Throughout this course:

  • You'll gain a profound understanding of procrastination's true nature and its impact on your life

  • Learn to identify and regulate the emotions that drive procrastination

  • Develop practical strategies to overcome task aversion and "just get started"

  • Master the art of implementation intentions to bridge the gap between goals and actions

  • Cultivate self-compassion and resilience in the face of setbacks

  • Explore the interplay between personality, environment, and procrastination tendencies

  • Create a personalized, sustainable plan for long-term change.

Each lesson combines theoretical insights with practical exercises, guided meditations, and actionable steps.

By the end of this course, you'll have a robust toolkit for emotional regulation, a deeper understanding of your motivations, and the ability to align your actions with your intentions. Whether you're struggling with work deadlines, personal projects, or life goals, this course will empower you to take control of your time and energy.

Learn how to:

  • Become better at making clear, intentional choices

  • Develop the ability to resist immediate temptations for long-term benefits

  • Increase your capacity to persist in the face of challenges or setbacks

  • Nurture your internal drive to pursue goals

  • Improve your ability to maintain commitment to your chosen actions over time

  • Understand your desires, impulses and triggers, and thought patterns better

  • Be more present and intentional in your moment-to-moment choices.

What’s included?

4 hour audio course

7 theoretical lessons

  • This introductory lesson provides an overview of the entire course on overcoming procrastination. You'll learn about the science behind procrastination, common myths and misconceptions, and the core psychological factors that drive procrastination behavior. We'll explore how procrastination impacts various areas of life and why it's so challenging to change. You'll gain a high-level understanding of the key strategies and techniques we'll cover in depth throughout the rest of the course.

  • This lesson provides a comprehensive exploration of procrastination, delving into its scientific definition and key characteristics. Students will learn to distinguish procrastination from other types of delays, understand its voluntary and irrational nature, and recognize how it relates to intended tasks and known negative consequences. The lesson traces the evolution of procrastination research, highlighting how our understanding has deepened from viewing it as a simple time management issue to a complex interplay of self-regulation, motivation, and emotion. By unpacking each element of the definition, students gain a nuanced understanding of what truly constitutes procrastination.

  • This lesson delves deep into the psychological mechanisms behind procrastination, revealing it as an emotion-focused coping strategy. Students will learn how procrastination serves as a form of short-term mood repair, often at the expense of long-term well-being. The lesson explores common triggers like fear of failure, perfectionism, and decision paralysis, and introduces the concept of "giving in to feel good." You'll gain insight into how poor affective forecasting and optimism bias contribute to the procrastination cycle. The lesson also draws parallels between procrastination and Buddhist concepts of samsara, offering a unique perspective on this common struggle.

  • This lesson explores practical strategies for overcoming procrastination. Students will learn about the proactive pathway of facing challenges head-on instead of avoiding them. Key topics include reframing emotions and goals, starting small to build momentum, developing self-honesty, and understanding that feelings often follow behavior. The lesson emphasizes taking action as the solution to procrastination, even when facing difficult emotions.

  • This lesson introduces students to the concept of implementation intentions as a powerful strategy for overcoming procrastination. Students will learn how to create specific "if-then" plans that detail when, where, and how they intend to carry out particular actions or behaviors. The lesson covers the benefits of implementation intentions, including reduced decision-making burden, automated goal-directed behaviors, and improved obstacle anticipation. Students will explore various examples of implementation intentions for different scenarios related to procrastination, including getting started on tasks, maintaining focus, and handling setbacks.

  • Lesson 6 explores the concept of viewing ourselves as a community of selves with different parts, and how strengthening our connection to our future self can help overcome procrastination. The lesson covers the importance of self-continuity, delaying gratification, and making decisions that benefit our future self. It discusses connecting with how we want to feel at the end of each day, practicing self-forgiveness, and cultivating self-compassion. The lesson also examines the drawbacks of perfectionism and the value of being committed to our deeper values and purpose.

  • This final lesson focuses on how personality traits and environmental factors influence procrastination. Students will learn about the Big Five personality traits (OCEAN) and their relationship to procrastination tendencies. The lesson emphasizes that while personality and situation play a role, the core issue of procrastination lies in our reaction to uncomfortable emotions and thoughts. Students will gain insights into tailoring procrastination interventions based on their unique personality profile and circumstances.

7 guided practices

  • This guided practice session helps students connect with their core motivations for overcoming procrastination and set meaningful intentions for the course. Through reflective journaling and a guided visualization exercise, you'll explore your reasons for wanting to change, envision your ideal future self, and clarify your personal goals. The session aims to build intrinsic motivation by tapping into your values and aspirations, creating a strong foundation for the work ahead in overcoming procrastination habits.

  • This guided practice session helps students apply their understanding of procrastination to their own lives. Through structured journaling exercises, you'll identify specific tasks you've been procrastinating on, explore the personal meaning behind these tasks, and consider the consequences of continued delay. The session aims to move from theoretical knowledge to practical self-awareness, helping you recognize your unique procrastination patterns. You'll learn to articulate your goals concretely, connect with your motivations, and visualize the impact of taking action versus procrastinating further.

  • This guided practice session deepens students' self-awareness by exploring the emotional landscape of their procrastination habits. Through a structured journaling exercise, you'll identify specific feelings and bodily sensations associated with tasks you tend to avoid. The session guides you to tune into subtle aversions, resistances, and discomforts that arise when contemplating important tasks. You'll learn to observe these emotions without judgment or analysis, creating a detailed map of your internal procrastination triggers. The practice concludes with a grounding meditation to integrate the insights gained.

  • In this guided practice session, students will explore their internal landscape related to procrastination, focusing on self-talk, thought patterns, beliefs, and justifications associated with delayed tasks. The lesson guides participants through a reflective process of identifying and examining the thoughts and beliefs that arise when contemplating procrastinated tasks. Students will learn to recognize rationalization patterns and how these contribute to procrastination behaviors. The session concludes with a mindfulness exercise to connect with one's body sensations and deeper motivations.

  • This guided practice session focuses on applying the concept of implementation intentions to students' personal procrastination challenges. Students will learn how to create specific, actionable "if-then" plans tailored to their individual tasks, emotions, and potential obstacles. The lesson guides participants through the process of crafting implementation intentions for starting tasks, maintaining focus, handling distractions, and addressing self-criticism. Students will practice mental time travel to anticipate future challenges and pre-plan their responses, strengthening their ability to follow through on intentions despite emotional resistance.

  • This guided practice session focuses on increasing self-continuity and deepening understanding of how our feelings arise from different perspectives. Through guided meditation and reflection, students will explore their connection to past and future selves, examine their values and aspirations, and develop a positive vision for personal growth. The session aims to strengthen resolve for a more committed and meaningful life by helping students connect with their motivations and inspirations.

  • This final action step provides a comprehensive review of the entire course on overcoming procrastination. Students will revisit key concepts like emotional regulation, the pro-active pathway, implementation intentions, and self-compassion. The lesson emphasizes the importance of consistent practice and offers guidance on how to maintain progress over time. Students will learn to recognize procrastination triggers, reframe tasks positively, and develop personalized strategies for staying committed to their goals. The lesson also addresses how to handle setbacks and the importance of self-forgiveness in the journey of overcoming procrastination.

Research & Perspectives Behind This Course

This course draws from multiple fields of psychological research and theoretical frameworks:

Procrastination Research:

  • Core theoretical work by Piers Steel, Timothy Pychyl, and Joseph Ferrari establishing procrastination as a form of self-regulatory failure

  • Fuschia Sirois's research on procrastination's health impacts and relationship to emotion regulation

  • Studies by Dianne Tice and Roy Baumeister demonstrating procrastination's role in mood repair and short-term emotional regulation

Cognitive & Behavioral Psychology:

  • Implementation intentions research by Peter Gollwitzer showing their effectiveness in bridging intention-action gaps

  • Temporal motivation theory integrating expectancy theory and hyperbolic discounting

  • Research on temporal discounting by George Ainslie and Howard Rachlin

  • Studies on habit formation and behavioral change by Wendy Wood

Emotion Regulation:

  • James Gross's process model of emotion regulation

  • Research on emotional intelligence and affect regulation

  • Studies on acceptance-based approaches from ACT (Acceptance and Commitment Therapy) and Mindfulness Based Cognitive Therapy (MBCT)

Self-Control & Willpower:

  • Roy Baumeister's work on ego depletion and willpower as a limited resource

Additional Influences:

  • Mindfulness-based approaches from Buddhist psychology

  • Stoic philosophy's perspectives on action and virtue

  • Self-determination theory by Ryan and Deci

  • Research on self-compassion by Kristin Neff

I appreciate your consideration

Guided by the generosity of teachers who illuminated my path with their wisdom, generosity, and compassion—often freely given or gently priced—I now share all my coaching, meditation, and teachings in the ancient tradition of dāna (Skt. दान, sacred giving).

In the Buddhist traditions, dāna is considered one of the most important spiritual practices. It represents not just material giving, but a cultivation of generosity as a virtue that liberates the heart from greed and attachment.

Your thoughtful donation, offered within your means, helps sustain this work of service, deepening practice, and continued learning.

“How can we forget those ancient myths from the beginnings of all peoples, the myths of the dragons who turn into princesses at the last minute? Maybe every dragon in our life is a princess, just waiting to see us perform a beautiful, courageous act for once. Maybe every terror is, at absolute bottom, only something helpless, wanting our help.”

— The Poet Rainer Maria Rilke

To support this teaching and future offerings, suggested dāna amounts are:

  • €250 Benefactor (enabling others' access)

  • €108 Standard Contribution

  • €50 Concession (students/limited means)

Your generosity at any level is deeply appreciated.

✺ Frequently asked questions ✺

  • This course provides comprehensive training on strategies to overcome procrastination. It combines psychological insights with practical tools to help you manage time better, increase productivity, and improve overall well-being.

  • This course is designed for anyone who struggles with delaying tasks or feels a lot of emotional aversion, whether you're a student, professional, or someone looking to improve personal productivity. If procrastination is affecting your ability to achieve goals, this course is for you.

  • This 4-hour course spans over 14 lessons, with specific lessons that include theoretical frameworks, practical assignments, and guided meditations. Each module requires approximately 20-30 minutes of engagement per lesson.

  • You will learn to:

    • Identify and understand the root causes of your procrastination

    • Apply cognitive-behavioral techniques to modify unhelpful thinking patterns

    • Develop deep understanding of emotional regulation when it comes to task aversiveness

    • Implement constructive intentions to overcome self-defeating behavioral patterns

    • Build and sustain new, productive habits

    • Become better at making clear, intentional choices

    • Develop the ability to resist immediate temptations for long-term benefits

    • Increase your capacity to persist in the face of challenges or setbacks

    • Nurture your internal drive to pursue goals

    • Improve your ability to maintain commitment to your chosen actions over time

    • Understand your desires, impulses and triggers, and thought patterns better

    • Be more present and intentional in your moment-to-moment choices

  • This course is offered in the spirit of dāna (generous giving), with suggested contributions of €250 (benefactor), €108 (standard), or €50 (concession rate). The teachings are offered freely because I believe transformative wisdom should be accessible to all, regardless of financial barriers.

  • You're welcome to begin the course right away and contribute when it feels right for you—though as a procrastination coach, I might playfully suggest that it might never feel like the right time, yet I hope that you intend to reciprocate if you find value in this course. I invite you to set an implementation intention for your support and see if this works!

    Your contribution, whenever it comes, helps sustain this work and enables others to receive these teachings. I am deeply grateful for your effort and support, and my heartfelt wish is that these teachings serve your awakening and bring benefit to all whose lives you touch.

Acknowledgments

This course stands on the shoulders of giants in psychological research and clinical practice. I am deeply indebted to the scholarly efforts of:

  • Dr. Kristin Neff, whose pioneering work on self-compassion shapes our foundational approach;

  • Drs. Piers Steel, Timothy Pychyl, and Fuschia Sirois, whose comprehensive research on procrastination provides our theoretical backbone;

  • Dr. Joseph Ferrari, whose seminal definitions helped establish procrastination as a field of study;

  • Dr. Hal Hershfield, whose research on temporal self-continuity informs our transformative practices;

  • Drs. Dianne Tice and Roy Baumeister, who illuminated the "giving in to feel good" phenomenon;

  • Daniel Goleman, whose emotional intelligence framework enriches our understanding of reactive patterns;

  • Dr. Peter Gollwitzer and colleagues, whose work on implementation intentions provides practical tools for change;

  • Drs. Daniel Gilbert and Timothy Wilson, whose insights into mental time travel inform our approach to behavior change.

Without their rigorous research and profound insights, this course would not exist in its current form. Their collective wisdom has been instrumental in crafting an evidence-based approach to overcoming procrastination and living a whole, integrated, and meaningful life.