In The More You Do The Better You Feel, David Parker shares his own journey from long-term procrastinator to someone who takes action—showing that overcoming procrastination isn’t about more motivation but about doing. Parker explores the roots of the “habitual procrastination” cycle—how fear, avoidance, perfectionism, and self-judgment trap people into inaction. He argues that to break free, you must shift from thinking and waiting to doing, even in small steps, and rebuild self-esteem and happiness through manageable wins.
🔑 Key Concepts
⚡ Understanding Procrastination and Its Effects
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Procrastination is more than laziness—it’s a habitual pattern tied to fear, discomfort, and avoidance.
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The “Human Ostrich” metaphor: many procrastinators bury their heads in distractions or excuses to avoid dealing with overwhelming tasks.
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Procrastination often leads to anxiety, low self-worth, depression, and feeling disconnected from others.
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Perfectionism and unrealistic expectations block starting action. People often delay tasks because they fear failure or don't believe they can do them “perfectly.”
🧠 Moving Into Action: Foundational Shifts
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Willingness to change is the starting point: accepting that change is hard, and choosing to try new behavior even when you don’t feel ready.
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“Doing” is more important than “feeling ready.” Action precedes readiness.
Doing small tasks one at a time builds momentum and restores self-esteem. Even small wins matter.
💪 Strategies & Techniques to Overcome Procrastination
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The J.O.T. Method (“Just One Task”): focusing on one small, concrete task at a time to avoid overwhelm.
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Golden Rules for habitual procrastination: principles to shift mindset and routine (e.g. clarity, avoiding vague instructions, keeping promises to oneself).
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Training focus: learning to block distractions, avoid the “floating” modes of avoidance (TV, internet, mindless tasks), and anchoring behavior in intent.
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Dealing with setbacks: learning how to recover when you falter—managing guilt, restarting with small steps, not letting perfectionism derail progress.
🌱 Strengthening Self-Esteem, Relationships & Sustainability
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Self-esteem increases when you fulfill promises to yourself, no matter how small. Each act of “doing” builds integrity.
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Recognizing how procrastination affects relationships with significant others—feeling shame, hiding tasks, causing tension—and the need to address those dynamics.
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Advanced techniques for sustaining forward motion: once basic habits are built, move to deeper changes (habit stacking, refining methods, maintaining consistency).
✨ Final Thought
The More You Do The Better You Feel reminds us that action is the bridge between stuckness and satisfaction. When you move—even in tiny ways—you break the cycle of anxiety, avoidance, and regret. Little by little, doing more builds confidence, connection, and happiness.
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