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Why do we procrastinate - even when we know exactly what needs to be done? And what is actually happening inside the brain when we struggle to start?
In this conversation, James breaks down the neuroscience behind procrastination, motivation, dopamine, progress, and productivity - and explains how understanding the brain can change the way we work and manage people.
From making tasks smaller to creating visible progress, you'll learn practical ways to work with your brain instead of constantly fighting against it.
About James:James has a background in brain and behavioral science, with around 22 years of experience in the field. He began his career conducting basic science research in laboratories before moving into applied work, translating scientific research into practical tools and strategies that can make a difference in people's lives.
Timestamps:
00:00 - Introduction
01:35 - What Really Happens When We Procrastinate?
04:10 - Hedonic Adaptation
06:54 - Why Your Brain Hates Starting but Loves Continuing
08:38 - The 5-Minute Strategy to Beat Procrastination
10:08 - Starting With No Resistance
11:58 - Breaking Tasks Into Smaller Pieces
12:38 - The Power of Single-Tasking
15:46 - The Neuroscience of Dopamine
17:18 - How Motivation Works in the Brain
18:13 - The Role of Progress in Motivation
18:46 - Making Invisible Progress Visible
19:20 - The “All Through” List
20:05 - Why To-Do Lists Can Kill Motivation
21:38 - The Problem With Anti-Progress
22:34 - Building a Culture of Visible Progress
23:24 - KPI vs. KBI
24:25 - Creating Visual Representations of Progress
25:47 - Why Visual Progress Motivates Us
27:37 - Recap: Starting Small and Creating Progress
27:57 - Managing With the Brain in Mind
29:00 - Brain-Based Solutions to People Problems
