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Do you ever say, ah, I will do 
it later? 

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Well, that's called 
procrastination. 

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Hey everyone, I'm Oliver and 
welcome back to the Easy English

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Podcast, The Best Place to learn
English through new vocabulary, 

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phrases and practicing your 
listening skills. 

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As always, I'm going to talk in 
slow and clear English about a 

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very interesting topic today. 
Today we are going to talk about

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a very common human habit that 
affects so many of us, and that 

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is procrastination. 
Procrastination. 

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This is the act of delaying or 
putting off a task or a duty, 

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even when it's important to do 
it. 

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So for example, like I will do 
this work task later, or I will 

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do the washing up later or some 
kind of household chore that you

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don't want to do. 
Have you ever thought about 

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putting off homework, cleaning 
your room, or maybe sending an 

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important e-mail until the last 
minute? 

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You think I will, I'll do it 
tomorrow or I've still got time,

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right? 
These are the types of thoughts 

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that we have. 
If you've experienced this, you 

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have definitely experienced 
procrastination. 

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It can make us feel stressed and
even guilty. 

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But don't worry, we're going to 
talk today about it and why we 

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do it and more importantly, some
ways to stop because I think 

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that we all suffer a little bit 
from procrastination. 

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Sometimes even I do with this 
podcast. 

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Sometimes I say, ah, I will 
record later. 

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I feel a bit tired today. 
I'll record tomorrow. 

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But of course, it's not always 
the best strategy. 

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So as always, we are going to 
dive in and look at our key 

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vocabulary for the episode. 
If you're new here, this is the 

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part where I read you 5 key 
pieces of vocabulary and I give 

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you the definitions and these 
are related to the topic. 

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So then I want you to actively 
listen for these during the 

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episode. 
So during this main episode of 

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the podcast. 
OK, so let's have a look at this

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vocabulary. 
So the first word is 1, which we

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all have heard already in this 
episode, and that is 

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procrastinate, procrastinate, 
procrastinate. 

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And this is, as I said, to delay
doing something, especially 

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something important that you 
should do. 

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I often procrastinate when it 
comes to cleaning my apartment, 

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for example. 
That's a good phrase. 

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And the next is task. 
Task. 

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This is a word I will use quite 
a bit in this podcast. 

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A task is a piece of work or 
maybe an assignment or something

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that you've been given to do. 
My main task today is to finish 

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this report. 
That could be an example 

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sentence that you might hear in 
your job. 

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And I have a task for you. 
So if you're new or you've been 

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listening for a while and you're
not following or subscribed to 

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the podcast, make sure that you 
do so. 

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That's the task for today. 
The next word is overwhelm. 

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Overwhelm. 
And this means to feel like 

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there is too much to do or too 
many problems for you to handle.

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So for example, when I have too 
many tasks, I sometimes feel a 

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little bit overwhelmed. 
Our four word today is 

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distraction, Distraction, 
distraction, distraction. 

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Something that takes your 
attention away from what you're 

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doing for. 
For me, my phone can be a big 

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distraction when I'm trying to 
study, so it can take my 

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attention away from when I'm 
studying. 

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Some language, words, some 
vocabulary, and finally, 

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motivation, motivation, 
motivation. 

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And this is the desire or a 
reason to do something or want 

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to do something. 
And sometimes it can be hard to 

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find the motivation to learn 
English. 

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I totally understand why many 
people can get that feeling from

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time to time. 
OK, those are our five pieces of

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key vocabulary for today's 
episode. 

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And I want you to listen out for
those words in the episode. 

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So before we get into our main 
topic, I want to tell you that 

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today we are talking about 
procrastination. 

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But on the Patreon I have 
another episode that is focused 

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on the opposite and that is 
something called the Flow State.

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Now this is a more complicated 
topic, so I decided to put a 

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more advanced episode on Patreon
available for Patreon 

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supporters. 
So if you would like more bonus 

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advanced episodes every week, as
well as the full transcripts and

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vocabulary lists for episodes, 
then check out the Patreon. 

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The link is in the description 
below. 

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OK, So what exactly is 
procrastination? 

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It's not necessarily just being 
lazy, it's a psychological 

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habit. 
So a bad habit where you 

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consciously, you almost choose 
to delay doing a task. 

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So I don't think it's being 
lazy. 

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I think it's bad habit and bad 
routine. 

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And you do this even though you 
know that there can be negative 

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consequences for delaying a 
task. 

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So negative impacts or effects 
and that can even be simply 

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mental. 
So feeling bad that you haven't 

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done something yet, it's not a 
nice feeling. 

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We love to have that feeling of 
completing something, of 

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accomplishing our tasks and it 
can be so simple, simply 

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something for school or work or 
even personal things like going 

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to the gym or, I don't know, 
booking your car in to get a 

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repair. 
And some common examples of 

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procrastination that maybe you 
might have experienced could be 

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one of the following. 
So perhaps you've started a 

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project the night before it's 
due, so you've waited and waited

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until the night before, maybe 
with homework or a task for 

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work, and you do it late at 
night at the last minute. 

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Perhaps as well you decide to 
clean your house or do something

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else instead of the task that 
you don't want to do. 

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This is quite common, a very 
common method of 

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procrastination. 
Maybe you watch ATV show or use 

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TikTok, Instagram, YouTube 
instead of what you're meant to 

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be doing. 
These are very common ways to 

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procrastinate. 
And finally, checking social 

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media every 5 minutes instead of
focusing on a task. 

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And at the beginning, when we 
decide to not do a task for a 

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while, we can feel a feeling of 
relief. 

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We might feel good, maybe a 
little bit more relaxed for a 

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very short time, but then this 
feeling quickly disappears and 

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it can become stress and maybe 
feelings of regret or guilt 

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later on. 
So why do we procrastinate? 

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What are the reasons for 
procrastination? 

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And there are many. 
There are many different 

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reasons, and it's often more 
about our feelings than about 

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laziness. 
Maybe our feelings about the 

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task or about what we have to 
do. 

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So the first, which is very 
common, particularly with large 

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projects or work for school, 
this can be, you know, the 

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feeling of the task being too 
big. 

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So you feel overwhelmed. 
It's overwhelming. 

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It feels too large or too 
difficult and we don't know 

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where to start. 
How do I start this? 

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Where do I begin? 
It's so much. 

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And instead of taking a tiny 
little piece or just picking 

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apart, we delay it, we push it 
back, right? 

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And the next is a fear of 
failure. 

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So the fear of actually doing 
something badly, right? 

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So not being able to do it well,
which you can see that this is a

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silly way to think about it 
because by not doing the task, 

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we will automatically feel we 
will not do it well and we will 

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give ourselves less time, right?
But this fear can stop us from 

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even beginning. 
We then have a lack of 

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motivation. 
Of course, if you have a boring 

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task and we don't have much 
motivation to do it, like 

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household chores, for example, 
cleaning your your room or your 

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house, it's not fun, it's not 
exciting and therefore we don't 

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want to do it. 
We don't feel motivated to do 

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it. 
We might also have distractions.

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So I mentioned that in today's 
world, there are so many 

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distractions on our phones and 
all around us, advertisements, 

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everything. 
There's so many distractions. 

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And finally, when we feel tired 
or low energy, it can be very 

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easy to procrastinate. 
We want to rest in sorry, pardon

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me, we want to rest instead. 
So with each case of 

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procrastination, understanding 
why you do it is the first step.

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You know, why do I not want to 
begin this right now? 

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And we can call this the 
procrastination loop. 

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So a cycle, right? 
So step one is the task that you

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have to do. 
So what is it you have to do? 

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Step 2 is the delay right with 
procrastination. 

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So you feel some anxiety or or 
something that tells you that 

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you don't want to do the task, 
and then Step 3 is the reward. 

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You decide to do something else 
instead, maybe to relax or 

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distract yourself with a 
distraction, and you feel 

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temporary relief or pleasure. 
This feels better, for example, 

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right? 
And then we reach Step 4, which 

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is the stress or the guilt. 
So you realize that you're 

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behind, and maybe you feel 
stressed or guilty about 

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delaying the task. 
And it makes it hard to even 

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enjoy the distractions, to enjoy
relaxing or delaying. 

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And Step 5 might come at the 
end. 

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So when you rush or deliver, 
maybe per quality for the task, 

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because you're doing it quickly,
you're not giving it the time 

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and attention that you should 
have. 

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Or maybe you just don't do it at
all. 

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And then into step 6, the cycle 
continues. 

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You remember how bad you felt, 
and the next time you might 

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procrastinate again because you 
have even more negative emotions

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associated or connected to that 
task. 

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So it's quite a dangerous cycle 
and a very easy one to fall 

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into. 
But breaking these steps, this 

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cycle is the key. 
It is the solution. 

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And now we're going to look at a
few ways that you can do just 

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that. 
A couple of tips to stop 

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procrastinating. 
But first, I just want to remind

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you that my new book is now 
available. 

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The link is in the description 
below. 

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It's called Phrasal Verbs are 
Easy and it teaches you English 

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00:14:00,120 --> 00:14:04,720
phrasal verbs, some of the most 
useful that I've picked and 

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00:14:04,720 --> 00:14:09,240
selected in the book. 
So you're going to learn 50 of 

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them and each one is reinforced 
and taught using a short story 

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and some exercise questions. 
So if you want to help improve 

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your phrasal verb knowledge and 
learn them using context to help

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00:14:27,200 --> 00:14:32,120
you remember them, you can check
out that book in the description

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00:14:32,120 --> 00:14:33,440
below. 
It's an ebook. 

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00:14:33,800 --> 00:14:38,360
And of course, it helps support 
this podcast as well. 

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00:14:38,360 --> 00:14:43,440
Okay, back to our episode. 
So the first thing that I want 

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you to do if you try to break 
this cycle of procrastination is

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of course, to think about why 
you're procrastinating. 

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It's good to recognize it. 
You know, am I scared of not 

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completing this task? 
Do I feel unmotivated? 

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You know, what is the reason? 
If then, for example, it's a big

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task then and you're scared of, 
you know, how do I start this 

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00:15:12,720 --> 00:15:14,760
task? 
Maybe that's why I'm 

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00:15:14,760 --> 00:15:18,760
procrastinating. 
You can try and break the task 

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into smaller pieces and start 
one of those first. 

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00:15:23,400 --> 00:15:28,280
The second tip is something 
called the five minute rule and 

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00:15:28,280 --> 00:15:31,360
you can almost trick yourself by
using this. 

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00:15:31,920 --> 00:15:36,120
You can tell yourself, I will 
just do this task for 5 minutes 

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and you start something, 
anything. 

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And often once you start the 
task for 5 minutes, you'll 

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00:15:44,880 --> 00:15:48,960
discover that it's not so bad 
and you'll want to continue 

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doing it. 
You'll finish it and do much 

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00:15:53,480 --> 00:15:57,240
more than 5 minutes that you 
expected at the beginning. 

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00:15:57,560 --> 00:16:00,160
It's a really great trick and 
strategy. 

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00:16:00,160 --> 00:16:05,240
The next is to use rewards. 
So don't give yourself those 

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distractions and pleasures until
you finish your tasks. 

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00:16:09,800 --> 00:16:13,520
It sounds simple, but you want 
to hold them for after. 

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00:16:13,880 --> 00:16:19,600
So after I do this practice or 
after I do this work task, I 

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00:16:19,600 --> 00:16:23,880
will get myself a coffee or I 
will eat this chocolate bar or 

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00:16:23,880 --> 00:16:27,120
relax. 
And then when you get the reward

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00:16:27,120 --> 00:16:32,760
at the end, it reinforces that 
good behavior, that good 

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practice and work ethic. 
And finally, another why 

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00:16:36,640 --> 00:16:39,920
question. 
You want to remind yourself why 

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this task is important. 
Why are you doing it? 

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You know, is it for your job and
it's it's important? 

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00:16:47,360 --> 00:16:50,520
Is it going to help you improve 
your English? 

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00:16:50,960 --> 00:16:54,400
Is it just to keep your house 
tidy and clean? 

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It's important to remember why 
we're doing something. 

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And if you do these little steps
or implement some of these 

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00:17:01,120 --> 00:17:05,920
strategies, it will help stop 
your procrastination or limit 

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00:17:05,920 --> 00:17:08,880
it. 
Of course, at times we're going 

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to all procrastinate a little 
bit. 

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00:17:11,000 --> 00:17:16,640
Yeah, it happens. 
But with trying our best to 

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minimize it, we can really 
reduce it, start to be more 

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productive and enjoy the work 
that we're doing. 

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Most of the battle, most of the 
problems, the struggle is in our

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mind. 
It's not real. 

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And once we begin to work, we 
find that it's actually fine. 

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So now on to my favorite part of
the podcast, and that is our 

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listener spotlight. 
So I recently asked a while ago 

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what's 1 common daily habit that
you've successfully changed or 

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started and I had some very 
interesting replies. 

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The first I had a reply or a 
comment and it was from Amelia I

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believe from Italy and she said 
my main challenge was waking up 

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early. 
I used to hit snooze many times,

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but I started putting my alarm 
clock on the other side of the 

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room, so now I have to get out 
of bed to turn it off. 

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So by changing this habit, it's 
allowed her to get up earlier 

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every morning. 
That's an amazing answer, 

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Amelia. 
So very, very, very good. 

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And that's a great strategy for 
waking up earlier. 

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And very well written comments 
so good job. 

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I have another commenter. 
They haven't put their name but 

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they are from Japan and they 
have said I wanted to read more.

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My distraction day-to-day was 
always my phone. 

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So I started leaving my phone in
another room for 30 minutes 

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before bed and I decide to read 
a book instead. 

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It has helped me to focus. 
That's a great strategy. 

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I also think I I like to hide my
phone or put it away in the 

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evening time before bed. 
It's very important because it 

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will allow you to unwind, to 
relax before sleep. 

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So great comments. 
Thank you, Amelia, and thank you

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our commenter and listener from 
Japan. 

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So my next question that you can
answer in the comments on this 

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podcast episode, on the video, 
or you can e-mail me through the

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the link or Instagram, whatever 
you want is do you 

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procrastinate? 
If so, what is an example of 

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something that you have 
procrastinated with before? 

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Simple question. 
You can comment your answer 

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below and I will select a couple
of answers in a future episode. 

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So today we have talked all 
about procrastination and why we

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delay tasks. 
The negative cycle that it 

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creates this loop. 
And some powerful strategies to 

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overcome it. 
You can apply this to your 

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English learning, to your work 
or whatever you want in your 

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life. 
So look out for those key 

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00:20:34,440 --> 00:20:38,800
vocabulary pieces day-to-day 
night after this episode. 

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So procrastinate, task, 
overwhelm, distraction and of 

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00:20:44,680 --> 00:20:49,680
course, motivation. 
Some great pieces of vocabulary.

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If you enjoyed this episode, 
make sure you're following or 

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00:20:53,840 --> 00:20:58,160
subscribed and that you've rated
the podcast 5 stars. 

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00:20:58,240 --> 00:21:01,080
It really helps. 
You can support the podcast on 

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00:21:01,080 --> 00:21:05,920
Patreon for bonus content and or
you can check out my book as 

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00:21:05,920 --> 00:21:10,200
well in the description below. 
Thank you so much for listening 

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00:21:10,320 --> 00:21:14,520
and I will see you in the next 
episode of the Easy English 

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Podcast. 
Goodbye.