Philip Pape 0:00

Is procrastination holding you back from achieving everything that you want ? If it is , it's probably due to one of four unmet needs . We're going to break those down on today's quick wits and how you can overcome them . Welcome to the Wits and Weights podcast . I'm your host , philip Pape , and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger , optimizing your nutrition and upgrading your body composition . People uncover science backed strategies for movement , metabolism , muscle and mindset with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in .

Philip Pape 0:42

Today we're diving into the psychology of procrastination . You know what I'm talking about . You have these tasks sitting there waiting to get done and you just delay . You delay , delay even the important ones . And you're not alone . We all do it , I do it . It's just a time management issue , though it's an emotional one , and I want to conquer this together with you today over the next few minutes .

Philip Pape 1:05

The first one is the big , complex task . It's just so massive that you feel overwhelmed . The trick here is to break it down , set a timer for 30 minutes or even just five minutes , and start with one small piece , because oftentimes with procrastination . The hardest part is just starting . You know how , when you start on that task , all of a sudden the stress just drops , even though you've only gotten a few minutes of it done . That's what I'm talking about . The second one is fear of not being good enough to do the task . This is where you're worried that your work is not going to measure up , and I suggest talking to someone you trust . This is where a mentor , a friend , a brother , a sister , a confidant can provide the encouragement and perspective that you need to kickstart your motivation . The third is paralysis by analysis . There's so many choices , too many options , that it just paralyzes you . Here , the goal is to narrow down your focus , narrow it down to three interesting starting points and then just pick one . You can use a mind map to clarify your focus and see your goal more clearly , but really it's just to narrow your focus down to a smaller set of choices and then pick one .

Philip Pape 2:21

The fourth unmet need is the need for perfection . Those of us who are the perfectionists out there , the obsessive types , and you're just looking for that perfect starting point . Everything has to be just right before you get it done , before you even start . What you can do here is just take time and list what needs to be done , put it into a logical order and then get started . It actually is as simple as that , because you're paralyzing yourself with the need for perfection and all you need is a starting point .

Philip Pape 2:50

All right , procrastination might seem complex . It has to do with all these unmet needs related to taking action perfection , paralysis by analysis , relationships , whatever . If you can identify which of these is holding you back , you can tailor your approach , overcome procrastination and shift into overdrive . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their Wits or Weights , please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .