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

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

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".

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

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

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

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.