The reasons you procrastinate -- and how to finally stop

What you'll learn

• 1 (00:23) **The Evolutionary Core of Procrastination** - Host Mariel Segara introduces guest Eatamar Shatz, a social science lecturer and author of *Solving Procrastination*, who explains why our brains push us toward immediate pleasure and away from pain.
• 2 (01:39) **The Mary Poppins Principle: Making Tasks More Pleasant** - Shatz introduces the core strategy of reducing a task's aversiveness to make action more appealing.
• 3 (03:58) **Quick Fixes: Gamification and Sprinting** - A rapid-fire list of simple, actionable techniques to jumpstart action.
• 4 (06:21) **The Perfectionism Trap** - The conversation shifts to how the desire to do a perfect job can be a major driver of procrastination.
• 5 (07:23) **Good Enough in Practice** - Host Mariel Segara applies the "good enough" principle to her own goal of learning Spanish.
• 6 (08:27) **When the Task Feels Meaningless** - The hosts tackle the challenge of procrastinating on tasks that feel abstract or unimportant, like gathering receipts for an accountant.
• 7 (10:31) **Future Self Empathy** - Shatz introduces the concept of connecting with your future self to overcome procrastination.

+ Full timestamped outline available in the app