My guest today, Tim Pychyl, is a retired psychology professor whose research focused on understanding why we can become our own worst enemy through procrastination. Tim wrote the brief and accessible Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change. An award-winning teacher, Tim has shared his passion for learning through his iProcrastinate podcast and blog on Psychology Today. Key Points: • Keystone habits have significant downstream effects and can lead to positive changes. • Implementation intentions are crucial for effectively achieving goals. • Focusing on the next action simplifies the process and helps to get started. • Self-compassion and self-forgiveness are essential for high performers to avoid burnout and achieve personal growth. • Procrastination is a constant temptation that doesn't go away, but it can be successfully managed. • Prioritizing the most important people and tasks in life helps to reduce procrastination.   Best Quotes: 05:07 - 05:10 • "It's my tool to ensure that I live the life I wanna live." 11:51 - 11:55 • "They have a yes problem. They say yes to too many things." 12:00 - 12:07 • "So many times you find yourself overwhelmed and you actually feel like you're procrastinating on something that you just don't have time to do right now." 18:28 - 18:33 • "If you can make a little bit of progress, like prime the pump, that's gonna fuel your wellbeing." 57:59 - 58:07 • "If you just take a couple of the things that we've talked about today and bring them into your life, it can make all the difference if you want it to." 58:51 - 59:00 • "Yeah. And thanks for putting up with the construction work outside. The dog is barking. It's just been a, a zoo in the circus, but it's been great to be together with you." 59:33 - 59:38 • "Remember that you could do whatever you put your mind to and that you are the energy that you put out into the world."   To learn more about The High Performance LIFE, visit: Scottdanner.com To learn more about Tim Pychyl, visit: procrastination.ca