21 Days to Crush Procrastination

Welcome to 21 Days to Crush Procrastination

Welcome to this challenge! Here's how this journey will unfold...

Day 0: Implementation Intention

We're starting off with a simple but powerful, evidence-based exercise. This exercise helps you prep for the 21 days to come.

Day 1: The Thing

Procrastination is doing something else instead of "doing the thing". You know, the thing you were supposed to be doing. Today, we define "the thing".

Day 2: A Taste of Freedom

Today is an experiment that brings a new perspective on one of the most common sources for distraction and procrastination.

Day 3: Deeper Awareness

This challenge is about gaining a deeper awareness of our own procrastination behavior and its roots.

Day 4: Forgiveness

Today, we're implementing the surpising findings from a study on the effect of self-forgiveness on procrastination.

Day 5: Break it Down

Whenever a task feels overwhelming and you feel resistance to getting started, do this.

Day 6: Urge Surfing

The better you are at surfing the urge, the more freedom of choice you have in your life...

Day 7: The 10 Minute Rule

Today, we're going to implement a simple but powerful rule...

Day 8: Music

Today's challenge looks deceptively simple, but don't underestimate it!

Day 9: Fear vs. Regret

This is an exercise to uncover some irrational parts of our minds, that lead to procrastination.

Day 10: Break it Down, Part 2

We've looked at starting rituals, now let's discover another way in which "breaking it down" can help beat procrastination.

Day 11: A Deep Conversation

One of the greatest ways to spend deeply focused, fully engaged time...

Day 12: Catch it in the Moment

This challenge will raise your awareness and bring you from unconscious reaction to deliberate action.

Day 13: A Walk in Nature

A simple challenge that may be more profound than it first seems.

Day 14: The Ultimate Anti-FOMO Experience

If you often feel like you just don't have enough time, today's challenge will give you an entirely new perspective.

Day 15: Track Everything

Today, we're doing a time tracking and single tasking experiment that I discovered by accident years ago - with surprising results!

Day 16: 5 Days of Freedom

It's time to give your mind a well deserved vacation...

Day 17: A Mindful Meal

Today's challenge is a delicious awareness exercise...

Day 18: The Time Hop

Today, we're doing some more "anti-temporal-discounting" practice.

Day 19: The 2 Minute Rule

The 2 minute rule is as simple as it is short. Today, you'll be practicing it.

Day 20: The Toolset

Over these last 3 weeks, you've acquired a whole set of new tools. Today, you put them to use.

Day 21: Reflection

To close off this challenge, this final exercise helps you solidify what you learnt and form and reflect on your experience in the most constructive way possible.

Self Forgiveness: Why it Works & How to Do It

The Day 4 challenge is about forgiving oneself. As it turns out, this is something many people struggle with.

Procrastination, Life Quality & The Attention Economy

Until you understand the basic mechanisms of the attention economy, a lot of your own behavior will remain a mystery to you...

Hard vs. Soft Approaches to Overcoming Procrastination

On the pros and cons of living with a drill sargeant in your head...

How to Keep Crushing it After the Challenge is Over

You've done the 21 days and now you want to keep being a non-procrastinator: here's more on how to best do that.