Antidotes to Procrastination: Science Backed Mindset Shift And Plan For Success - by Juna Bobby MD, EdM

COURSE

Antidotes to Procrastination: Science Backed Mindset Shift And Plan For Success

With Juna Bobby MD, EdM

After doing all the exercises in this course, you will have a deeper understanding of why you procrastinate, how to manage the emotions that come along with procrastination, create personalized antidotes, and develop a system for taking more focused action on what matters most to you. Our brains take in so much information, and holding onto everything is impossible. We forget more than we remember. That's how the brain works. For true transformation, we need to integrate knowledge by learning, then doing, then repeating the action as a practice. This course is designed to incorporate the neuroscience of learning and habit formation. Through repetitive self-inquiry and writing prompts, as well as guided relaxation and visualization, you will create a state of mind that is action-oriented with clarity on what matters the most to you. Course Objectives: 1. Experience interactive research-backed writing prompts and mental exercises to create antidotes for your unique procrastination style. 2. Learn how to apply emotional management tools to reduce drama and distractions. 3. Develop a routine and system to stay on track and take action on what's most important to you. 4. Lessons with the word "Practice" in the title are designed for you to use daily, weekly, and monthly so that you can take consistent action.

ClarityPerformanceFocusConfidenceHealth & HappinessNeuroscienceScienceMBCTMindfulness

Meet your Teacher

Juna Bobby MD, EdM
Cambridge, MA, USA

Dr. Juna is a physician specializing in Mind-Body & Lifestyle Medicine. She is a faculty member at the Juilliard School Pre-College Division in NYC, where she teaches the Science of Resilience for Peak Performance elective. Juna is a certified teacher in Stress Management and Resiliency for adults and youth. She is a guest Faculty member for the annual continuing education conference at The Benson Henry Institute for Mind-Body Medicine at Harvard Medical School. Dr. Juna is board certified in Diagnostic Radiology and Lifestyle Medicine, 200hr RYT Dharma Yoga DY LOAY, studied Shaolin Kung Fu to Level 2, is a student of Buddhist Psychology, and is certified in Ericksonian hypnosis. Her passion is combining cutting-edge science with ancient disciplines to create lessons and digital courses that offer a transformative and empowering journey while appealing to students of all ages. To share this vital knowledge with as many people as possible, Juna hosts the MindBodySpace Podcast, is the Resilience Coach for the Valissima Institute, Leads a Teen Lifestyle Medicine Initiative, has launched Wellness Programs at NYU Grossman School of Medicine and Columbia Law School, and has held workshops at many schools, organizations, and corporations.

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12 Days

2.4k students

4.8 stars

9 min / day

Clarity

English

Lesson 1

Knowledge Is Power To Transform Procrastination Into Action

Knowledge preps our brains for change by pointing out that something is not serving us. From there, building awareness of our own thoughts and actions is the next step toward transformation. In this lesson, we will review some of the consequences of chronic procrastination. We will end by taking an easy action step together.

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Lesson 2

Get Curious To Change Your Mind And Your Behavior

Curiosity is a superpower that fuels our brain with what’s often called “the feel good” neurotransmitter, dopamine which also facilitates learning, memory consolidation and is key in motivating us toward action. In this lesson, we're going to get super curious about procrastination and how our brain perceives time.

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Lesson 3

Practice Connecting To Your Future Self

Being able to emotionally connect to our imagined future self decreases the risk of being distracted from the goals that matter the most to us. In this lesson, we will practice strengthening our future self-continuity through a guided visualization. Like anything else, repetition and practice will help us to build a stronger connection with our future selves.

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Lesson 4

Practice Self-Awareness To Commit To Change

In this lesson, you will deepen your self-knowledge by exploring the root causes and different styles of procrastination. Listening exercises will help you to become more aware of your own unique style of procrastination.

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Lesson 5

Validate Your Emotions And Create Little Successes To Build Confidence

Experts point out that no amount of even the best planning or time management tools will work unless we can manage our emotions. In this lesson we will work on emotional management and explore little successes to build our confidence.

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Lesson 6

Practice Mind Management with Self Talk Scripts

In this lesson, you will be guided through creating validating self talk scripts that prevent you from falling into cognitive traps so that you can focus on action.

Lesson 7

Practice 25.TEN.onething For Clarity In Goals And Action Steps

In this lesson, you will be guided through an active writing exercise which I call 25.TEN.onething to help you clarify your most important goals and create manageable, small action steps. This exercise will increase confidence and belief in an action oriented version of ourselves.

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Lesson 8

Self-Talk for When We Struggle to Get Started

In this lesson, we will tackle a very common stumbling block: just getting started. We will explore self-talk scripts and the two distinct phases of motivation in our brains.

Lesson 9

Practice Just Starting

In this lesson, we will take steps to overcome the powerful emotional hurdles that keep us from just getting started. How? By lowering the mental friction and prepping your space to make it easy to just start.

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Lesson 10

How to Practice with the Tools in this Course

All the lessons and practices in this course have descriptive titles so that you can listen and work through the prompts whenever you need them. This course is designed to help you build the habits necessary to transform procrastination into action.

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Lesson 11

Meditation Practice Only: 4-7-8 Breath and Self Inquiry

This lesson contains only the guided meditation so you can get right to practicing. In order for us to stop habitual action patterns, we need to pause and elicit our relaxation response so that we can consciously choose our actions. This breath practice with prompts will train your brain to slow down and choose wisely in the very moment in which we make the decision to either procrastinate or move forward on our most important goals.

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Lesson 12

Meditation Practice Only: Guided Visualization to Connect to Your Future Self

This lesson contains only the guided meditation so you can get right to practicing. The better you are at feeling psychologically connected to your future self a.k.a. future self-continuity, the easier it may be for you to resist distractions and get to your important work. Practice this guided visualization often to strengthen the muscle to emotionally connect to your future self.

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Ask your teacher

This course includes 15 community questions and 11 audio replies from Juna Bobby MD, EdM. The community classroom and teacher audio replies are only available via the app.

15

4.8 (34)

Recent Reviews

David

February 14, 2025

This course has definitely given me food for thought. I'm now less likely to procrastinate and I'm getting more tasks complete. I plan to repeat this course to help solidify the teachings.

Pam

June 17, 2024

Everyone has different procrastination styles, and everyone will find different tools to help them. For me it's Lesson 9 about lowering the self-imposed hurdles to getting started and making it actively pleasant to start.

Sharon

June 16, 2024

Valuable ideas to help overcome procrastination. I plan on incorporating them in my day Lu micro habits. My future self thanks you 😊

Michael

March 10, 2024

Excellent.

Byron

December 30, 2023

Fabulous, detailed, covered so much, will be coming back to this frequently.

Julia

November 2, 2023

A really well designed and helpful course which tackles both emotional and practical aspects of procrastination. I will be using the tools and strategies as a starting point and feel excited about the journey ahead. Many thanks 🙏❤️

Sarah

September 27, 2023

Nice

Iain

September 27, 2023

Excellent.

Alan

September 21, 2023

This course is one of the most valuable tools I have.

Angelica

September 19, 2023

Thank you!!

Lucy

September 10, 2023

Practical and effective strategies to follow and return to when one is dealing with procrastination. Thank you.

Bien

May 9, 2023

Very helpful!

José

May 6, 2023

Excellent..! I learnt new ways to focus and perform my main tasks faster

Greg

May 3, 2023

Thank you

Paul

April 27, 2023

Great course! Meditations were so helpful and inspiring!

Arpita

April 25, 2023

Liked it

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