Ep. 13 - Procrastination: Why It Makes Sense—and What Can Change (Part1) copertina

Ep. 13 - Procrastination: Why It Makes Sense—and What Can Change (Part1)

Ep. 13 - Procrastination: Why It Makes Sense—and What Can Change (Part1)

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 How much energy are we spending trying to avoid spending energy?Procrastination doesn't just cost us the things we don't get done. It can consume enormous amounts of time, attention, and emotional energy as we worry, negotiate with ourselves, and struggle to take action.But what if we're not simply avoiding the task? What if we're trying to avoid how we think doing it will make us feel?Through the Self-Coaching Model, we can begin to recognize how our thoughts about a task create feelings of dread, frustration, or overwhelm—and how putting it off can offer temporary relief from those emotions.Seeing procrastination as a thinking and emotional regulation problem versus a time management problem can help us not only understand why we've been responding this way, but guide us to approach our behavior differently—and begin changing it.In this episode of The Practice Ground, confidence coach Ken Li and mindset and habits coach Kari Watterson explore procrastination through three complementary frameworks: the motivational triad, Brooke Castillo's Self-Coaching Model, and James Clear's four-part habit loop.Ken introduces the motivational triad—our tendencies to seek pleasure, avoid pain, and conserve energy—and explores why pursuing what matters to us sometimes means deliberately moving beyond those tendencies.Kari examines the survival value of conserving energy and raises a different question: What if the work in front of us is precisely where we want to invest our energy, rather than preserve it?Understanding these tendencies can bring tremendous relief. Instead of interpreting procrastination as evidence that something is wrong with us, we can begin to recognize why we've been responding the way we have.And with that understanding comes an opportunity to begin considering how we want to respond differently.Ken explores how the Self-Coaching Model helps us recognize the thoughts and feelings influencing our behavior—and experiment with more empowering thought–feeling combinations that support the actions we want to take.Kari explores how the habit loop helps us understand avoidance as a learned, reinforced response—and how we can deliberately design and practice different responses that orient us toward doing the thing rather than remaining caught in cycles of self-evaluation.Together, these approaches invite us to move from self-judgment toward understanding, relief, choice, and the practice of behaviors that support the lives we want to live.Ken and Kari invite us to imagine what life might feel like if we could increasingly count on ourselves to engage with and follow through on the things we've been putting off.Ken imagines greater flow and enjoyment in the doing. Kari imagines movement, energy, and freedom -- for whatever else they want to experience in life.What you'll hear inside the episode:Why procrastination can consume so much energy even when we're not taking actionWhy avoiding a task may really be an attempt to avoid an uncomfortable emotionWhat the motivational triad reveals about avoidance—and why we may want to act beyond our immediate tendenciesHow understanding our behavior can bring relief, reduce self-judgment, and open up new choicesHow the Self-Coaching Model helps us explore more empowering thoughts and feelings that support the actions we want to takeHow the four-part habit loop explains why avoidance can become rewarding—and how to begin designing and practicing different responses*****Coming next week: Procrastination, Part 2Once we understand our procrastination patterns, then what?In Episode 14, Ken and Kari explore practical strategies for getting started, reducing friction, and making follow-through increasingly accessible and repeatable.Mentioned in this episodeSteven Pressfield: The War of Art — Understanding resistanceBrooke Castillo: The Self-Coaching Model and the motivational triad — Understanding thoughts, feelings, and behaviorJames Clear: Atomic Habits — Cue, craving, response, rewardGreg McKeown: Essentialism — Including the question, What's important now?Charles Duhigg: The Power of Habit — Cue, routine, rewardDavid Allen: Getting Things Done — Clarifying and organizing workSee the Self Coaching Model in actionVideo | Kari Watterson & Ken Li | The Self Coaching Model: How it Works----Ken Li is a confidence coach. Connect with Ken on LinkedIn (linkedin.com/in/kenchangkuoli/), where he regularly shares mindset tools, resources, and strategies to help professionals who second-guess themselves feel as confident inside as they look.Kari Watterson is a mindset and habits coach. Connect with Kari on Instagram (@theadhdhabittrainer), where she shares her ongoing series, The Habit Training Diaries, or visit KariWatterson.com.
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