Beating Procrastination

Why do we put things off, even when we want to get them done? In this episode of the Resilient Kid Podcast, Ashley Costello unpacks procrastination—what drives it, what’s really happening in the brain, and how to move from avoidance to action. You’ll learn why procrastination isn’t laziness but emotional resistance, and get practical tools to help kids, teens, and adults push past it with purpose and progress.

You’ll Hear

• Why procrastination is emotional, not a sign of laziness
• The three emotional roots of procrastination: fear, overwhelm, and disconnection
• How the brain’s amygdala triggers avoidance
• Tools to break the cycle: chunking, the five-minute rule, the Pomodoro technique, and body doubling
• How to connect tasks to your deeper “why” for lasting motivation
• Real-life stories from students and adults overcoming procrastination
• A reflection exercise to help you and your kids take the next step

Timestamps

00:00 – Why Procrastination Isn’t Laziness
01:00 – What Happens in the Brain When We Resist Tasks
02:00 – Emotional Roots: Fear, Overwhelm, and Lack of Connection
05:00 – Turning Resistance Into Action
06:00 – Tool 1: Chunking Big Tasks into Small Steps
07:00 – Tool 2: The Five-Minute Rule
08:00 – Tool 3: The Pomodoro Technique
10:00 – Tool 4: Body Doubling for Accountability
12:00 – Why “Finding Your Why” Matters
15:00 – Examples: Students, Professionals, and Parents Reconnecting with Purpose
19:00 – Lucy’s Story: From Paralysis to Progress
23:00 – Reflection Exercise: Write Your Why Statement
24:00 – Pairing Strategy with Purpose
25:00 – What’s Next: Motivation at Different Life Stages

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Find out more & Links:

• An Educator's Guide to Raising Resilient Learners (Waitlist): https://theresilienthub.co.uk/educators-guide-waitlist

• The Resilient School training and consultancy: https://theresilientschool.co.uk/trs-services

• A Parents' Guide to Raising a Resilient Kid: https://amzn.eu/d/0196zmiI

• Newsletter sign-up: https://theresilienthub.co.uk/newsletter-signup

• Main website: https://theresilienthub.co.uk/

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• Facebook: https://www.facebook.com/resilientkiduk

• Instagram: https://www.instagram.com/theresilientkid

• LinkedIn: https://www.linkedin.com/in/resilientkid

• Email: ashley@theresilientkid.co.uk

The Resilient Kid Podcast is produced by Chantelle Venter at maddatu.com on behalf of The Resilient People, trading as The Resilient Kid, The Resilient Teen and The Resilient School.