In this episode I sit down with Cambridge University researcher and lecturer Itamar Shatz to explore why we procrastinate, what’s really happening beneath the surface, and how we can stop relying on willpower to get things done.
Together, we unpack why procrastination isn’t simply laziness, how fear, uncertainty and perfectionism can keep us stuck, and why distractions like social media are often a symptom rather than the real problem. Itamar also shares practical strategies from his book Solving Procrastination for making action easier and creating systems that work with our behaviour rather than against it.
What we cover:
Why we procrastinate, even when we know exactly what we should be doing
How perfectionism, fear and uncertainty can make procrastination worse
Why social media may not be the real reason you're avoiding important tasks
How breaking big goals into tiny, manageable steps can make it easier to take action
Why systems, reducing friction and the “reality rule” can be more effective than relying on willpower
Whether you're putting off a career change, struggling to start an important project, avoiding your tax return or simply finding yourself scrolling instead of taking action, this conversation offers a practical, research-based approach to understanding procrastination, and finally doing something about it.
James Laughlin is a High Performance Leadership Coach, Former 7-Time World Champion, Host of the Habits of High Performers Podcast and an Executive Coach to high performers and leaders. James is based in Christchurch, New Zealand.
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