6 Podcasting Awards in 4 years! Top ranked Swimming Podcast by Chartable/Apple! Inspiration & Insight for Masters Swimmers.
Oct. 7, 2019

Defeating Procrastination with Kelly and Maria, Episode #32, 10-7-19

Defeating Procrastination with Kelly and Maria, Episode #32, 10-7-19

Procrastination is a challenge we’ve all faced at one point or another. Who hasn’t struggled with delaying, avoiding, and procrastinating on issues that are important? Why do we procrastinate?  How can we stop procrastinating? How can we kick this bad habit for good? Kelly Palace and Maria Parker answer these questions, and dig into the science of procrastination, to give listeners tools to help defeat procrastination. 

Kelly and Maria discuss several tools for defeating procrastination which you’ll be able to use today! Below is just one of the ideas to help you defeat procrastination:

A Look at Temptation Bundling

Temptation Bundling is a concept that Katy Milkman at The University of  Pennsylvania developed. Simply put, the strategy suggests that you bundle a behavior that is good for you in the long-run with a behavior that feels good in the short-run.

Here are a few common examples of temptation bundling:

  • Only listen to audiobooks or podcasts you love while exercising.
  • Only get a pedicure while processing overdue work emails.
  • Only watch your favorite show while ironing or doing household chores.
  • Only eat at your favorite restaurant when conducting your monthly meeting with a difficult colleague.

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.

Episode Topics and Mentions


Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

Present Self versus Future Self

Breast cancer


Temptation bundling

Katy Milkman at The University of  Pennsylvania




Seinfeld Strategy


Commitment contract


Action Items From the Hosts 

Kelly - Think about my future self when it comes to things like vitamins, eating right or exercising. What can I do in the present to make the future better?

Maria - Take the time to be intentional about what I am doing. Get a wall calendar and mark a red “X” for the days I complete a new eating habit or string together an action that will help me reach my goal.

Quote of the Week

“You may delay, but time will

Support the show

Please leave us a review on Apple, so others can find us!

https://www.ChampionsMojo.com/ for all things Champion’s Mojo.

Finally, we’d love to hear from you at hello@championsmojo.com