iProcrastinate Podcast
Why we procrastinate and what we can do about it.
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Academic Procrastination: A Graduate Student's Story
12/19/2018
Academic Procrastination: A Graduate Student's Story
A grad student reflects on his thesis procrastination and how he overcame it.
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ADHD , Executive Functions & Procrastination: An interesting new study
06/20/2018
ADHD , Executive Functions & Procrastination: An interesting new study
An interview with Scott Taylor who completed his undergraduate honours thesis at . Scott studied the relations between ADHD, Executive Function and procrastination. His research is the most recent and the most rigorous study in the area. Scott explains his research and the findings, but perhaps more importantly he reflects on personal experiences that may help listeners think through the challenges of ADHD and the potential for change. In this episode, I referenced the work of Russell Barkley and his book, "" To learn more about procrastination and our research, see The closing song is by singer, songwriter Matt Weidinger - check him out at
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Ending the Procrastination Habit
11/08/2017
Ending the Procrastination Habit
An interview with a first-year college student who went from procrastinator in high school to a productive, A+ student in college. Listen to how this happened.
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Perfectionistic Concerns, Perfectionistic Strivings: There's an important difference
03/31/2017
Perfectionistic Concerns, Perfectionistic Strivings: There's an important difference
An interview with (University of Sheffield) about her recently published meta-analysis relating perfectionism to procrastination. Fuschia sets the record straight by summarizing the research literature which shows how perfectionism relates to procrastination. Reference Sirois, F.M., Molnar, D.S., & Hirsch, J.K. (2017). A meta-analytic and conceptual update on the associations between procrastination and multidimensional perfectionism. European Journal of Personality DOI: 10.1002/per.2098 If you're interested in this topic, you may want to listen to two previous podcasts with (York University) on perfectionism and procrastination ( & ). To learn more about procrastination and our research, see The closing song is by singer, songwriter Matt Weidinger - check him out at
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Waiting for the Right Place and Right Time
02/01/2017
Waiting for the Right Place and Right Time
An interview with Shane Littrell of the University of Tennessee at Chattanooga about his procrastination research. Shane helps us understand the complex interplay of person and situation that influence our procrastination. To learn more, see The closing song is by singer, songwriter Matt Weidinger - check him out at
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"Facebocrastination?" - Procrastination and Facebook
08/17/2016
"Facebocrastination?" - Procrastination and Facebook
An interview with Adrian Meier (Department of Communications, Johannes Gutenberg University, Mainz, Germany) about the predictors of using Facebook for procrastination and its effects on students' well-being. Here's a blog post on this topic, and below that is the reference to the published study. Research reference: Meier, A., Reinecke, L., & C.E. Meltzer (2016). “Facebocrastination”? Predictors of using Facebook for procrastination and its effects on students’ well-being. Computers in Human Behavior, 64, 65-76. Want to learn more about procrastination? The closing song is by singer, songwriter Matt Weidinger - check him out at
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Active Procrastination: Clarifying the Concept
07/15/2016
Active Procrastination: Clarifying the Concept
A chat with Shamarukh Chowdhury about her research on active procrastination. Together, we clarify the concept of procrastination and do a little "myth busting" around the concept of active procrastination; a concept that we call an oxymoron that may be better understood as two types of delay - it's not "procrastination" at all. Here's an earlier blog post on this topic, and below that are references to the original studies. Relevant research references: Chu, A. H. C., & Choi, J. N. (2005). Rethinking procrastination: positive effects of “active” procrastination behaviour on attitudes and performance. The Journal of Social Psychology, 145(3), 245-264. Choi, J. N., & Moran, S. V. (2009). Why not procrastinate? Development and validation of a new active procrastination scale. Journal of Social Psychology, 149 (2), 195-211. Want to learn more about procrastination? The closing song is by singer, songwriter Matt Weidinger - check him out at
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Acceptance & Commitment Therapy
03/02/2016
Acceptance & Commitment Therapy
An interview with the psychologist about Acceptance & Commitment Therapy. Frédérick references the following website for more information: .
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I don't feel like it! I don't want to!
01/08/2016
I don't feel like it! I don't want to!
Some reflections on what to do when you don't feel like doing what you know you should be doing.
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Not All Delay is Procrastination
09/10/2015
Not All Delay is Procrastination
An interview with Mohsen Haghbin about his doctoral research that defined six types of delay, only two of which are procrastination. This is an important new series of studies that help us conceptualize delay in our lives.
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Procrastination and Media Use as Escapism
08/19/2015
Procrastination and Media Use as Escapism
An interview with Sarah Kohler (University of Muenster, Germany) on media use, escapism and procrastination. Sarah presents the results of one of her studies and explains how media provides escape in our lives. She argues that some of this escape, but not all, may be considered procrastination. Given the ubiquity of media in our lives, this is an important topic to consider.
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Imagine your future self
06/17/2015
Imagine your future self
An interview with Eve-Marie Blouin-Hudon (Carleton University) about her research on how imagining future self through guided meditation can decrease procrastination.
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Procrastinators can still get to heaven
05/21/2015
Procrastinators can still get to heaven
An interview with Dr. Clarry Lay (Emeritus, York University) author of Procrastinators (and Others) Can Still Get to Heaven: A Guide to Directed Everyday Living. We discuss the importance of goals, identifying prescribed behaviors to meet these goals and the centrality of our obligation to the scheduling of these behaviors in order to fulfill our potential.
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Cleaning to Procrastinate
05/06/2015
Cleaning to Procrastinate
Do you ever clean the house, a desk, your garage, whatever instead of doing a more important task? You're not alone. One of our latest research projects helps us understand why we make this choice.
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Progress Not Perfection
11/13/2014
Progress Not Perfection
Progress Not Perfection (PNP) is the name of a podcast hosted by Alen Standish. where Alen talks with others about perfectionism, procrastination, shame, anxiety and self-judgement as they try to overcome challenges such as eating disorders, reaching ideal health, meeting lifelong goals, creating works of art or becoming entrepreneurs. In this episode of iProcrastinate, I'm sharing an interview that I did with Alen. If you're new to either podcast, it's a great place to start.
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Future Self
09/24/2014
Future Self
Procrastinating today means more work later. Ah, but that's future self's problem, right? Oops, future self is still me, and that's one reason why we consider procrastination a self-defeating strategy. In this episode, I interview Eve-Marie Blouin-Hudon about her research relating present self to future self, the notion of self-continuity and how imaging future self might help us procrastinate less.
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Commit to Win
08/16/2014
Commit to Win
is the title of new book, where she explains how to harness the four elements of commitment to reach our goals. In this podcast, Heidi summarizes key points from her research.
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Bedtime Procrastination
07/09/2014
Bedtime Procrastination
An interview with , philosopher, researcher and lecturer Universiteit Utrecht in the Netherlands. Joel explains the research that has come out of the Utrecht research group - - on bedtime procrastination. He introduces us to notions of volitional systems, extended will, and how we can nudge ourselves towards our goals. You will find lots in this interview while learning how we can take advantage of our better selves to work past our more difficult moments of procrastination. You'll learn about the role of self knowledge in self regulation, and most importantly what might work for you.
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Mindfulness, Meditation Resources and Procrastination
05/27/2014
Mindfulness, Meditation Resources and Procrastination
Meditation and procrastination? Ah, maybe tomorrow you say. When you do get a minute, check out this conversation with Tony Stubblebine from . Tony and his team have added new free resources on how to meditate at . We talk about why they have done this, and then we launch into a wide-ranging conversation about the relation between meditation and procrastination. Along the way, you'll learn lots of things to help you start or stay with a meditation practice. It makes a difference.
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A Year of Productivity
01/29/2014
A Year of Productivity
Can you imagine experimenting for a year on how to be most productive? Well, Christopher Bailey is doing just that with his project. Chris contacted me to talk about procrastination. He agreed to make the interview into a podcast, so I got to turn the table on him and interview him about his project as well. So, this podcast is a mixture of my thoughts on procrastination in answer to Chris as well as my questions to Chris about productivity. It's a long interview and a good one, I think.
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The Power of Habit: An Interview with Charles Duhigg
01/22/2014
The Power of Habit: An Interview with Charles Duhigg
A short interview with the New York Times journalist and author, , about habits and procrastination. As in his book, Charles distills a wealth of information about habits based on the latest research in this brief discussion. Charles also has some important things to say about how to find alternatives to the procrastination habit. If you want to know more about habits, read .
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The A+ Club: Helping kids to set and meet their own learning goals
01/15/2014
The A+ Club: Helping kids to set and meet their own learning goals
An interview with from He designed and runs the A+ club where tutors encourage students to reflect on their responsibilities, needs and goals, and then the tutors help them stay on track and get it done. The focus of our discussion was how to help students with the procrastination that is still possible when they set goals. Our conversation was wide ranging but focused on strategies for more effective academic goal pursuit. I know students and their parents will find points of engagement.
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To-Do Lists: The Power and Peril of a Plan
12/19/2013
To-Do Lists: The Power and Peril of a Plan
Advantages, disadvantages and "best practices" for to-do lists. I use one constantly. It's not a cure-all for procrastination or for making goal pursuit more successful, but this simple tool is worth talking about. It's worth trying if you haven't really embraced the power of a plan.
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Fine-tuning an Implementation Intention
11/10/2013
Fine-tuning an Implementation Intention
Learn why making implementation intentions within specific events is more effective. Incredible, but true, I've finally returned to the microphone. In this episode, I explain how I beat my own potential procrastination today and got this podcast recorded and posted. I also present an answer to a listener's question about goal commitment. Spur me on to do more soon by emailing your feedback to [email protected].
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A Procrastination Workshop
06/24/2013
A Procrastination Workshop
Here's an interview with Jeffrey Robinson from Student Learning Serrvices at the , New Zealand. Jeffrey provides thoughtful reflections on how he helps students develop their own sense of agency and reduce procrastination. We discuss so much that will interest anyone who struggles with procrastination; it's certainly not limited to a campus setting or the workshops that Jeffrey offers.
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Need a Lift? Don't we all?
06/21/2013
Need a Lift? Don't we all?
"Build better habits. Change your life" - This is the motto on the homepage for . Lift is a new tool (online and as an app) that helps you to develop new habits and to achieve your goals. In this podcast, I interview the CEO and co-founder of Lift, .
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Q&A Procrastination & Happiness
06/12/2013
Q&A Procrastination & Happiness
Dr. Pychyl is interviewed by podcaster and blogger, Evan Brand of . Evan reaches out to health experts, entrepeneurs and doctors about health and wellness. Today, we discuss procrastination, goal pursuit and their relation to happiness.
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A Graduate Student beats her Procrastination Challenge
05/10/2013
A Graduate Student beats her Procrastination Challenge
Anxiety, inertia, boredom . . . a graduate student provides insight into her challenges and her successful strategies for staying focused and getting her work done. This is an engaging interview with a graduate student who explains how she manages her own liabilities while harnessing her motivation to succeed. My comments highlight how research and theory support this very good approach to self-regulation.
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Self-Compassion, Stress and Procrastination
02/25/2013
Self-Compassion, Stress and Procrastination
An interview with about how self-compassion plays a role in the relation between procrastination and stress. Self-compassion involves taking a kind, compassionate and accepting stance towards oneself in instances of suffering due to forces beyond one's control as well as when suffering is due to personal failings.
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20 Tips to Reduce Procrastination
01/17/2013
20 Tips to Reduce Procrastination
Let's start the new year right with 20 tips to help us reduce procrastination. In this interview with , we walk through a list together discussing these 20 key strategies. Angela comments on each in relation to some of her work as a counselor, and I discuss many in relation to research. It was a delightful interview that crossed the world (a Wednesday afternoon for me and Thursday morning for Angela!). I think that this will be a podcast that you might listen to more than once if you're struggling with procrastination, particularly academic procrastination. These strategies can make a difference.
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