How to Stop Procrastinating [SOLVED PODCAST]

In this second episode of Solved, Drew and I go deep into the psychology, history, and science of procrastination. From Plato and Aristotle to Freud and modern research, we break down why we delay the things that matter most—and how to actually stop.

This isn't a “just set a timer” productivity talk. We’re diving deep into shame, identity, perfectionism, culture, and why procrastination is ultimately a *skill issue*, not a moral failure. We cover things like:

How humans have thought about putting things off for over 2000 years
The real reason you avoid the most important tasks in your life
Why “I work better under pressure” is (usually) BS
Why self-compassion is actually more motivating than guilt
Tons of practical, research-backed strategies you can start using today

And much, much, much more.

We also put together a free companion guide for this episode with all the takeaways, references, and tools to help you get your sh*t together once and for all. Download it here : https://solvedpodcast.com/procrastina...

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Chapters:

00:00 Introduction
01:05 Episode Roadmap
08:20 What exactly is procrastination?
15:50 Plato's Thoughts on Procrastination
24:07 The Buddhist & Confucian Views on Procrastination
26:19 Aristotle's Take on Procrastination
33:50 Christianity and Procrastination
46:53 Self-Compassion and Procrastination
58:45 The Reformation and Procrastination
1:04:25 Freud's Influence on Psychology
1:06:40 Pleasure Principle and Reality Principle
1:08:13 Id, Ego, and Superego
1:10:26 Defense Mechanisms
1:17:20 Adopting Habits as Identity
1:23:05 The Influence of Childhood and Parenting on Procrastination
1:33:42 Behaviorism
1:41:21 Environmental Design
1:46:10 Thriving Under Pressure: A Critique
1:52:10 Expectation, Pressure, and Procrastination
1:54:06 Critique of Behaviorism
1:59:20 Time Management
2:07:33 Knowledge vs Emotion in Procrastination
2:16:43 Mark and Drew's Personal Productivity Systems
2:20:37 Deep Work and Task Management
2:23:12 Productivity System for ADHD
2:29:26 Productive Procrastination
2:34:22 Importance of Task Completion
2:36:51 Existentialism and Purpose
2:44:21 Purpose and Motivation
2:53:40 Temporal Motivation Theory
2:57:39 Limitations of Temporal Motivation Theory
2:59:22 The Role of Technology in Procrastination
3:07:10 The Dynamic Nature of Temporal Motivation Theory
3:10:59 Critique of Temporal Motivation Theory
3:16:41 Emotional Regulation Theory of Procrastination
3:20:27 Understanding Emotional Regulation
3:23:04 Managing Emotions and Environment
3:28:09 Introduction to the RAIN Method
3:31:07 The Six Types of Procrastinators
3:40:21 The 80-20 of Procrastination
3:46:21 Strategic Use of Friction
3:56:11 Gamifying Tasks to Make Them More Interesting
3:58:49 The Impact of Environment on Productivity
4:01:07 The Role of Purpose in Overcoming Procrastination
4:06:06 The Concept of "Minimum Viable Action"
4:11:26 Addressing Underlying Emotions to Overcome Procrastination
4:16:06 Leveraging Human Nature and Rewards
4:20:06 The Social Aspect of Overcoming Procrastination
4:21:19 Productive Procrastination: A Double-Edged Sword
4:22:32 The Hidden Costs of Overcoming Procrastination
4:39:12 Conclusion