EP 6 - How to Break Free from Procrastination & Take Control of Your Actions

Tired of endless delays? In this episode, learn proven strategies to break free from procrastination and seize control of your actions. We pinpoint the mental barriers that keep you stuck and offer actionable steps to transform your habits, boost productivity, and achieve your goals. Whether you're looking to kickstart a project or overhaul your routine, discover how to shift your mindset and start making real progress.

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Transcript

🎙️ Episode Title: How to Break Free from Procrastination and Take Control of Your Actions
📘 Podcast: Get Your Fierce On with Tiana DeRay

🎧 Welcome Back
Hi and welcome back to another episode of Get Your Fierce On, where we talk mindset strategies and actionable tips to help you exceed in life and business.
I’m Tiana, and I love helping people who want to live a purposeful, high-performance life.

Today’s topic: How to break free from procrastination and take control of your actions.

😬 Why We Procrastinate
Let’s be honest — how many times have you set a goal, felt fired up, and then… nothing happened?
You procrastinated. Got distracted. And that “tomorrow” you promised yourself turned into next week… next month… or never.

But here’s the truth:
Procrastination isn’t laziness.
It’s not lack of motivation.
It’s a mismanagement of emotion, time, and mental energy.

Let’s fix that.

🧠 Procrastination = Emotional Avoidance
Your brain isn’t avoiding the task.
It’s avoiding how the task makes you feel.

Common emotional triggers behind procrastination:

• Fear of failure — if you don’t start, you can’t fail.
• Overwhelm — looking at the whole mountain instead of the next step.
• Instant gratification — scrolling feels better than starting a project.

Step one? Identify which one is keeping you stuck.
Awareness breaks the cycle.

🔧 3-Part Strategy to Break Procrastination

1. Shrink the Resistance
Your brain makes tasks feel bigger than they are. A 30-minute task becomes a 3-hour nightmare in your head.
Trick it.
→ “Write a report” becomes “Write one sentence.”
→ “Go to the gym” becomes “Put on my shoes.”

2. Use the 5-Minute Rule
Commit to just 5 minutes.
If you still want to stop after 5, fine.
But most of the time? You won’t.
Momentum will kick in.

3. Create Immediate Consequences
We procrastinate because there’s no urgent reason to act. So make one:

• Tell a mentor or friend and schedule a check-in.
• Use deadlines tied to social pressure or rewards.
• Delay privileges: no Netflix or scrolling until it’s done.
• Track progress publicly to build visibility and accountability.

Make inaction more uncomfortable than action.

🔥 Your Challenge
Choose one of those 3 strategies and apply it today.
Because small action beats big intention every time.

🧬 The Neuroscience of Taking Action

Your brain isn’t wired for delayed rewards — it’s wired for survival and instant feedback.

That’s why you need:

• Dopamine wins — every small win builds the motivation loop.
• Habit stacking — link new actions to existing habits (ex: start your first task right after morning coffee).
• Reduced decision fatigue — don’t waste energy deciding. Plan once, execute automatically.

Ask yourself:
Where can you apply this right now to eliminate hesitation?

🔁 How to Stay Consistent Long-Term

Breaking procrastination once is great — but consistency is where the real shift happens.

Here’s how:

• Weekly reflection — pick a day to review what slowed you down and what worked.
• Keep visual cues — sticky notes, whiteboards, digital trackers. Keep your goals in sight.
• Surround yourself with action-takers — environment dictates performance.
• Celebrate small wins — daily wins fuel long-term momentum.

🧠 Final Truth
Procrastination is not a character flaw.
It’s a pattern.
And when you change the pattern — you change your life.

📌 Recap

• Procrastination = emotional resistance
• Start small to bypass fear and overwhelm
• 5-minute rule builds momentum
• Create real accountability and visible consequences
• Train your brain with dopamine, stacking, and simplicity
• Stay consistent with reflection, cues, and celebration

📲 Take Action Now
Pick one of these strategies and implement it today. No overthinking. No delay. Just action.

If this episode helped you, DM me on Instagram @tianaderey — let me know what you’re committing to.
And if you enjoy this show, hit that follow so you never miss an episode.

You’ve got this. I’ll see you in the next one. 💥