Break Free From Procrastination With These Mind Tricks

Ellie: Welcome to the Talksmiths Podcast! I’m Ellie.

Jay: And I’m Jay. Thanks for joining us today.

Ellie: Today, we’re talking about a challenge many of us face—procrastination.

Jay: Right. Whether it’s school, work, or personal goals, procrastination shows up everywhere.

Ellie: Let’s explore why we procrastinate, how it affects us, and what we can do about it.

Jay: Ellie, how does procrastination feel for you?

Ellie: At first, it feels like relief—“I’ll do it later.” But then it turns into guilt and pressure.

Jay: Same here. Avoiding feels good for a moment, but the weight builds up over time.

Ellie: And sometimes I can’t even enjoy the “break” because I’m thinking about what I’m avoiding.

Jay: Exactly. It’s like trying to relax with a heavy backpack on.

Ellie: Why do you think we procrastinate, even when we know it’ll hurt us later?

Jay: For me, it’s fear—fear of failure, fear of doing it wrong, fear of not being enough.

Ellie: That makes sense. I’ve heard procrastination is a form of self-protection.

Jay: Yeah, like “If I don’t start, I can’t fail.”

Ellie: But not starting can still feel like failing.

Jay: Do you think perfectionism causes procrastination?

Ellie: Definitely. I’ve delayed projects because I was scared they wouldn’t be perfect.

Jay: Me too. I tell myself, “I need more time to make it better.” But that time doesn’t always help.

Ellie: It’s tricky. Perfectionism looks like high standards, but sometimes it’s just fear in disguise.

Jay: And the higher the standard, the harder it is to start.

Ellie: Do you think emotions play a big role in procrastination?

Jay: Definitely. I procrastinate more when I feel anxious or overwhelmed.

Ellie: Same here. It’s like my brain wants to escape discomfort.

Jay: Sometimes the task isn’t even hard—it just feels emotionally heavy.

Ellie: Right. Like replying to a tough email or starting a hard conversation.

Jay: Exactly. It’s not about skill—it’s about emotional energy.

Ellie: I’ve learned that naming the emotion helps.

Jay: How so?

Ellie: Like saying, “I’m avoiding this because I’m scared.” Naming it makes it smaller.

Jay: I love that. It makes it feel manageable.

Ellie: Jay, have you ever asked yourself, “What am I really avoiding?”

Jay: Yes. Sometimes it’s not the task itself—it’s fear or self-doubt behind it.

Ellie: Exactly. Once I name the reason, it feels less overwhelming.

Jay: Sometimes the first step feels impossible.

Ellie: That’s why I ask myself, “What’s the smallest next step I can take?”

Jay: I love that. It makes big things feel smaller.

Ellie: And once I start moving, it gets easier to keep going.

Jay: Progress, not perfection.

Ellie: Yes, that’s such a powerful mindset.

Jay: We forget that small steps forward are still forward.

Ellie: Jay, what’s something that’s helped you beat procrastination?

Jay: Honestly? Just starting, even if it’s messy or imperfect.

Ellie: That takes courage.

Jay: I remind myself, “You can fix it later, but you can’t fix nothing.”

Ellie: I love that.

Jay: It frees me from waiting for the perfect time or perfect idea.

Ellie: Because that perfect moment rarely comes.

Jay: Exactly. If I wait for it, I’ll wait forever.

Ellie: Starting, even small, is a sign of hope.

Jay: I love that way of thinking.

Ellie: Do you feel more confident after small wins?

Jay: Definitely. Even checking one thing off my list lifts my mood.

Ellie: I sometimes add tiny tasks to my list, just so I can cross them off.

Jay: That’s smart. It builds momentum.

Ellie: And momentum makes it easier to tackle bigger things later.

Jay: I’ve noticed that too. Action creates more action.

Ellie: It’s like proving to yourself, “I can do things.”

Jay: And every little step counts.

Ellie: We often underestimate the power of small beginnings.

Jay: Totally. Big achievements are just small steps added up over time.

Ellie: Do you get inspired watching others take action?

Jay: Yes. Seeing someone else start makes me think, “Maybe I can too.”

Ellie: I feel the same. Sometimes we need examples to remind us it’s possible.

Jay: And it doesn’t have to be perfect action—just showing up matters.

Ellie: I’ve learned to celebrate small acts of courage, even in others.

Jay: That’s beautiful. It shifts our focus from outcomes to effort.

Ellie: And effort deserves recognition, no matter the result.

Jay: I wish more people believed that.

Ellie: Me too. It would make the world gentler.

Jay: And maybe we’d all procrastinate less.

Ellie: Jay, how do you stay flexible when plans don’t go as expected?

Jay: I remind myself that it’s okay to adjust. Plans are tools, not rules.

Ellie: I love that. It takes pressure off.

Jay: Flexibility keeps me from giving up completely when things change.

Ellie: And progress doesn’t have to be a straight line.

Jay: Exactly. Sometimes we take detours and still get there.

Ellie: Or we find an even better path along the way.

Jay: That’s the beauty of staying open.

Ellie: It reminds me that mistakes aren’t failures—they’re part of learning.

Jay: Yes. Every experience counts.

Ellie: Jay, have you found any personal strategies that work for you?

Jay: Yes. I’ve learned I work better in short, focused bursts.

Ellie: Like using a timer?

Jay: Exactly. I’ll set a timer for 25 minutes, work hard, then take a short break.

Ellie: That sounds like the Pomodoro technique.

Jay: Yep! It keeps me from feeling overwhelmed by big tasks.

Ellie: I’ve tried that too. It helps me stay present without thinking too far ahead.

Jay: I also block distractions—like turning off notifications while I work.

Ellie: That’s so important. One notification can break your flow.

Jay: Exactly. Protecting focus feels like protecting time.

Ellie: Do you notice certain times of day when you work better?

Jay: I’m a morning person. My brain’s clearest before noon.

Ellie: I’m the opposite! I’m more creative at night.

Jay: That’s why knowing your rhythm matters.

Ellie: Right. Forcing myself to work in the wrong window only leads to frustration.

Jay: I’ve learned to schedule hard tasks when I’m sharpest.

Ellie: And leave easier or routine stuff for lower-energy times.

Jay: Exactly. Working with your energy, not against it.

Ellie: It’s a form of kindness to yourself.

Jay: And it makes work sustainable.

Ellie: Jay, how do you set boundaries to avoid burnout?

Jay: I’ve learned to say no to things that don’t align with my priorities.

Ellie: That takes courage.

Jay: It does. But every yes to others is a no to something else.

Ellie: I love that perspective.

Jay: And I give myself permission to rest—without guilt.

Ellie: That’s so important. Rest isn’t earned; it’s necessary.

Jay: Exactly. Rest fuels action.

Ellie: And resting well helps reduce procrastination later.

Jay: That’s so true.

Ellie: Have you ever been really hard on yourself for procrastinating?

Jay: Definitely. I’d beat myself up for not starting sooner.

Ellie: I’ve been there too. It creates a cycle of shame.

Jay: I’ve learned to tell myself, “I’m still worthy, even if I delayed.”

Ellie: That’s so healing.

Jay: Because beating ourselves up doesn’t make us move faster.

Ellie: It only makes the weight heavier.

Jay: Forgiving ourselves opens the door to trying again.

Ellie: And that’s what really matters—showing up again.

Jay: Yes. We don’t have to be perfect to keep going.

Ellie: Jay, do you think having accountability helps reduce procrastination?

Jay: Absolutely. When someone checks in with me, I feel more responsible to follow through.

Ellie: Me too. Even just telling a friend my goal makes it feel more real.

Jay: It’s like bringing it out of your head into the world.

Ellie: And knowing someone’s rooting for you makes it easier to keep going.

Jay: I love that feeling.

Ellie: We’re not meant to carry everything alone.

Jay: No, we’re not. Support makes the journey lighter.

Ellie: And more joyful too.

Jay: Totally.

Ellie: Jay, what has helped you start tasks you’ve been avoiding?

Jay: I’ve stopped waiting for motivation. I focus on showing up instead.

Ellie: That’s powerful.

Jay: I tell myself, “You don’t have to feel ready to begin.”

Ellie: I love that. Action creates momentum—even without motivation.

Jay: Exactly. And once I’m moving, motivation often shows up later.

Ellie: That’s so true. Waiting for motivation can leave us stuck.

Jay: It’s like starting the car even if you’re not sure where you’re going.

Ellie: I love that image. Movement opens up possibilities.

Jay: Yes. And possibilities help us find direction.

Ellie: Jay, have you ever felt disappointed by your work even after you finished?

Jay: Definitely. I’ve finished things and thought, “This could’ve been better.”

Ellie: Me too. It’s hard to let go of that feeling sometimes.

Jay: But I’ve learned that finished is better than perfect.

Ellie: I love that phrase.

Jay: And every project teaches me something, even if it’s not perfect.

Ellie: Yes. Every step forward counts.

Jay: And perfection is often just fear hiding in fancy clothes.

Ellie: Wow, that’s so true.

Jay: I remind myself, “Done is progress.”

Ellie: Before we wrap up, let’s go over some useful phrases we used today.

Jay: Great idea! The first one is “put something off.” It means delaying something.

Ellie: For example, “I keep putting off writing that report.”

Jay: The second one is “get the ball rolling.” It means to start something.

Ellie: Like, “I just need to get the ball rolling on this project.”

Jay: The third phrase is “bite the bullet.” It means to face something difficult and just do it.

Ellie: For example, “I finally bit the bullet and cleaned my messy room.”

Jay: The fourth one is “beat around the bush.” It means avoiding the main topic.

Ellie: Like, “Stop beating around the bush and tell me what you really think.”

Jay: And the fifth one is “get it over with.” It means finishing something you don’t want to do.

Ellie: For example, “I hate going to the dentist, but I just need to get it over with.”

Jay: I love these phrases because they’re useful in real conversations.

Ellie: And they really show how we talk about procrastination in natural English.

Jay: I hope our listeners try using them this week.

Ellie: Yes! Maybe next time you feel stuck, you can tell yourself, “Just get the ball rolling.”

Jay: Remember, you don’t have to do it all at once. Small steps matter.

Ellie: And every time you show up, you’re proving to yourself that you’re capable.

Jay: It’s okay to have days when you move slowly. Progress isn’t a race.

Ellie: And even if you procrastinated yesterday, today is a new chance.

Jay: You’re not behind. You’re right where you need to be.

Ellie: We hope today’s conversation felt like a gentle encouragement.

Jay: And a reminder that you’re not alone in this journey.

Ellie: Thank you for spending this time with us.

Jay: We’re so grateful you’re here.

Ellie: We believe in you—and we’re cheering you on.

Jay: One step at a time, one day at a time.

Ellie: And before we go, let’s quickly review the five phrases again.

Jay: Sure! “Put something off,” “get the ball rolling,” “bite the bullet,” “beat around the bush,” and “get it over with.”

Ellie: Try them out in your conversations this week!

Jay: And see how they make your English sound more natural.

Jay: Thanks again for listening today.

Ellie: We’ll be back next time with another meaningful conversation.

Jay: Until then, take care of yourself.

Ellie: Stay kind to yourself, and keep going.

Jay: And as always, thanks for being part of Talksmiths.

Ellie: We’re really glad you’re here.

Jay: Take it one day at a time.

Ellie: And we’ll see you next time.

Jay: Bye for now.

Ellie: Bye!