The Running 2 Keep Up Podcast

If you’ve ever felt like you need more confidence before you can take action, this episode will challenge that completely. Because the truth is: confidence doesn’t come before action. It comes from it. In this episode, we explore how to build confidence with small wins , and why waiting to feel ready is often the very thing keeping you stuck. If you’ve ever found yourself: hesitating before starti...

If you feel stuck — like you know what you should be doing, but just can’t seem to get started — this episode is for you. Because most people think momentum comes from motivation. You get motivated… you take action… and momentum follows. But in reality, it works the other way around. And if you’re waiting to feel ready before you start, you might be waiting longer than you realise. In this episode...

At some point, almost everyone has this experience. You find a productivity system that finally seems to work. You feel organised, clear, in control. And then — a few weeks later — it quietly stops working. You fall off it, it starts to feel heavy, or it just loses its effect entirely. If that keeps happening to you, this episode explains exactly why. Most productivity systems are built around pla...

If you feel like you can't take action because you don't feel confident enough, this episode is going to reframe the problem entirely. Most people wait to feel ready before they start. But the moment you wait for confidence, you've already created the condition that prevents it. Because confidence doesn't come first. It comes from evidence — from your brain seeing that you started,...

If you've ever tried to fix procrastination — better habits, more discipline, a new system — and it worked for a while before the problem came back, this episode explains exactly why. Procrastination isn't caused by one thing. It's rarely just laziness, or distraction, or a lack of motivation. It's usually multiple forces acting at the same time. And most advice only addresses one...

If you've ever looked at your to-do list and felt your mind go completely blank — if you've sat down to work and suddenly found yourself unable to think, start, or choose — this episode explains exactly what is happening and why pushing harder makes it worse. That frozen feeling isn't laziness. It isn't a lack of intelligence or motivation. It's a capacity overload response — a...

If focusing feels harder than it should — even when you care — the problem probably isn’t distraction. It’s cognitive load. Cognitive load is the total amount your brain is carrying at any given time: unfinished tasks, unresolved decisions, emotional weight, and things you’re trying not to forget. When that load exceeds capacity, focus is the first thing to disappear. In this episode, we explore w...

You can be busy all day and still feel completely stuck. That doesn’t mean you’re unfocused, unmotivated, or doing something wrong. It often means you’re overloaded , not just busy. In this episode, we explore the critical difference between being busy and being overloaded — and why confusing the two quietly destroys clarity, focus, and momentum. You’ll learn how cognitive load builds without you...

If everything in your day feels urgent — but nothing important ever seems to move forward — this episode will explain why. That constant pressure to react, respond, and keep up isn’t a motivation problem. It’s what happens when cognitive load overwhelms your ability to prioritise. In this episode, we explore why urgency takes over when your brain is overloaded, how decision fatigue and open loops...

Overwhelm isn’t a sign that you’re failing. It’s not a lack of discipline, organisation, or capability. Overwhelm is a signal — one that shows up when your system is carrying more than it can safely hold. In this episode, we explore what overwhelm actually is, why trying to push through it often makes everything worse, and how listening to it restores clarity instead of costing it. You’ll learn wh...

If procrastination keeps showing up in your life, there’s a word you’ve probably been using to explain it: Lazy. And that one word might be doing more damage than anything else. In this episode, I unpack the hidden emotional cost of calling yourself lazy — why that label quietly trains resistance, escalates pressure, and makes starting feel even harder next time. You’ll hear why procrastination is...

Procrastination and avoidance aren’t the same thing. But most advice treats them as if they are. And that confusion is one of the main reasons trying harder keeps making things worse. In this episode, I unpack the real difference between procrastination and avoidance — and why treating procrastination like avoidance quietly trains resistance instead of resolving it. You’ll hear why you don’t procr...

You can care deeply. You can want something badly. You can be motivated. And still… procrastinate on it. That contradiction alone should tell you something important. Because procrastination isn’t happening because you don’t want it badly enough. It’s happening for a completely different reason. In this episode, I unpack why motivation doesn’t actually solve procrastination, what’s really happenin...

Guilt doesn’t make you productive. It makes you stuck. Most people think guilt is what finally gets them moving — that if they feel bad enough, they’ll finally do the thing. But guilt isn’t a motivator. It’s the thing quietly training your brain to avoid work. In this episode, I unpack why shaming yourself into action backfires, what guilt is actually doing to your nervous system, and how the guil...

If procrastination were about not caring, you’d procrastinate most on things that don’t matter. But you don’t. You procrastinate most on the things that matter most. The meaningful project. The important email. The work tied to your future or your identity. That pattern alone should tell you something important. In this episode, I explore why importance actually increases procrastination — and wha...

Everyone tells you to “just start.” Open the document. Write one sentence. Do five minutes. It sounds sensible. It feels practical. And occasionally, it even works. So when it doesn’t — when you keep procrastinating anyway — the conclusion tends to be personal. I must be lazy. Undisciplined. Broken in some subtle way. But there’s a quieter, more uncomfortable possibility: What if the advice is wro...

If you’ve been calling yourself lazy because you keep procrastinating, pause. Procrastination isn’t indifference. It isn’t a lack of discipline. And it isn’t a character flaw. In this episode, I explore why procrastination is often a protective response, not laziness — and what’s actually happening in your nervous system when starting feels unsafe. We’ll look at why avoidance often shows up around...

The things you procrastinate on most usually aren’t the things you don’t care about. They’re the things that matter. In this episode, I break down why procrastination often shows up because you care — not because you’re lazy or unmotivated — and what’s actually happening in your brain when starting feels impossible. You’ll learn why guilt and pressure make procrastination worse, why “just start” a...

If you’ve been telling yourself you’re lazy, unmotivated, or “bad at productivity,” this episode is for you. In this conversation, I unpack why procrastination isn’t a character flaw — it’s a stress response . When overwhelm builds, your brain shifts into protection mode, making focus, clarity, and action feel impossible… no matter how hard you try. You’ll learn what’s really happening in your ner...

Ever wondered how to build new habits into your world? Or how to re-engineer a bad habit? Andrew Burns walks you through a MicroSummary of Charles Duhigg's seminal book "The Power of Habit" and shows you how to apply the core ideas to your everyday life and work.   Join the Implementation Edge Free Three program at https://readitforme.running2keepup.com Access the full transcript and MP3 vers...

When we have so much on our plates, it can be difficult for us to get to our most important tasks. We get lost in the weeds. It can be almost impossible for us to see what our most important tasks are. Which are the tasks that are going to give us the biggest impact? The biggest bang for our buck? How do you avoid the resistance of getting to your most valuable tasks?    Access the full...

There are 3 phases to overcoming the procrastination spiral that our perfectionism can walk us into. Access the full transcript and download the MP3 version for free at https://blog.running2keepup.com/post/ Get your weekly free access to 3 personal development book summaries at https://readitforme.running2keepup.com First, we have to commit to imperfect action. We need to launch our project before...

Do you have a stack of Personal Development books next to your bed? Maybe you have them queued up on your Kindle or in Audible? You're facing challenges in your work and life, and you suspect there might be solutions buried in those books, but you can never seem to get to them? Sign up to get access to your free book summaries https://readitforme.running2keepup.com Access the full transcript and M...

It is a calculation I have been doing pretty much every night since I was a teenager. It is a calculation that has tyrannised my life since then. It has left me exhausted and feeling like I have less time in my life for the things that give me joy. And I have decided to enough is enough.   Get access to the full transcript and download the MP3 at https://Running2KeepUp. GrooveBlog.com Access...

Do you want to say goodbye to procrastination? Do you want to be the most productive and efficient version of you that you can be? Do you want to eliminate friction from your life and work? Of course you do. Who's going to say no to any of those things?    Get access to the full transcript and download the MP3 at https://www.running2keepup.net/blog/decoded-avoiding-procrastination-for-pr...