399: Stop Procrastinating By Training Your Brain with Dr. Christine Li

As a running coach and physical therapist, I’ve always been fascinated by the mechanics of motivation and the invisible barriers that hold us back from reaching our full potential. Recently, I had the privilege of exploring these themes on a podcast with Dr. Christine Li, a renowned psychologist and procrastination coach. Our conversation was packed with insights, particularly relevant to those navigating midlife transitions. Here are some of the key takeaways.

Unpacking Procrastination

Procrastination is a universal experience, but its roots often run deeper than we realize. Dr. Li initially believed that fear was the primary driver of procrastination. However, through years of experience, she uncovered a more profound cause: self-doubt. It’s not merely the fear of failure but the absence of self-trust that silently fuels procrastination.

As a coach, I see this firsthand in my clients—particularly runners who understand the benefits of their sport but hesitate to commit because they doubt their own abilities. Dr. Li emphasized that procrastination doesn’t just affect chronic procrastinators. Even high achievers encounter it when self-doubt creeps in, subtly hindering progress.

The Motivation Myth

One of the most enlightening parts of our conversation was about the misconception of motivation. Many people believe they need a burst of inspiration to get started. Dr. Li challenges this notion, pointing out that motivation isn’t something you wait for; it’s something you create through action.

She suggests asking yourself three powerful questions:

1. What do I want to achieve?
2. What’s blocking me?
3. How can I address these obstacles?

By repeatedly reflecting on these questions, you can transform passive wishing into proactive doing. Motivation is the byproduct of taking action, not the prerequisite.

Overcoming Self-Doubt with Self-Kindness

One of the most impactful ideas Dr. Li shared was the importance of self-kindness. Often, we believe that harsh self-criticism drives success, but in reality, kindness fosters genuine growth. When we constantly criticize ourselves, we choose negativity over the possibility of support and encouragement.

In my coaching practice, I emphasize the power of building self-trust through integrity. Following through on commitments—no matter how small—creates a positive feedback loop, strengthening self-confidence over time. Whether it’s showing up for a planned run or simply being consistent, these small acts reinforce self-belief.

Navigating Midlife Transformations

Our conversation naturally touched on the unique challenges women face during midlife. This period often brings a shift in energy and priorities, especially for those who’ve spent years climbing career ladders and fulfilling societal expectations. Many encounter the “arrival fallacy”—the realization that reaching life’s milestones doesn’t automatically bring fulfillment.

In midlife, energy becomes a precious resource. Protecting and replenishing it is crucial for maintaining a high quality of life. This involves shifting from external validation to internal nurturing, embracing self-compassion, and recognizing that it’s okay to realign goals and priorities.

Decluttering: A Path to Mental Clarity

One of the simplest yet most powerful strategies Dr. Li shared is the practice of decluttering. Our physical environment profoundly impacts our mental state. Clutter not only affects focus but also contributes to stress and anxiety.

Starting small—whether it’s organizing a drawer or clearing a workspace—can create a sense of momentum and relief. This isn’t just about physical spaces; it’s about decluttering our mental landscapes, freeing up energy for what truly matters.

This conversation reaffirmed that transformation doesn’t require monumental leaps. Often, it begins with one small, intentional step. Whether you’re struggling with procrastination or navigating the complexities of midlife, the approach you take makes all the difference.

Embrace self-kindness, take action to cultivate motivation, and make space—both physically and mentally—for growth. Just as in running, progress is achieved through perseverance, preparation, and an unwavering belief in your potential.

A heartfelt thank you to Dr. Christine Li for sharing her wisdom and to all who are on this journey of transformation. Remember, each step forward counts. Let’s continue to navigate this journey together, with grace, courage, and a commitment to thriving at every stage of life.

If you want to join Dr. Li's 5 day Decluttering Challenge, click here!