The Procrastination Solution Podcast
The Procrastination Solution with Nilo Burke is all about helping high-achieving women overcome procrastination for good. Nilo will teach you life coaching tools that, once applied to any area of your life, will transform your outlook on how to set and achieve goals, big or small. You’ll be amazed how quickly you can see results once you learn and apply these life coaching tools!Are you ready to begin your transformation journey? Let’s get started! Learn more at www.NiloBurkeCoaching.com , and follow along on social media @NiloBurkeCoaching.
Ep40: The Season of Enough
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Welcome to the Season of Enough. This November let's focus on how slowing down can actually speed us up. Let's learn to take action from "enoughness". Let's appreciate our worth and live in abundance. Listen to this shortie episode and get excited about November with me! It's going to be an amazing month! Are you ready? Press Play Now! :-)
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Ep39: When Fear Feels like Fatigue
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This mindset episode is going to make you think twice about fatigue! You'll learn how fear disguises itself at fatigue sometimes and what you can do about it. Don't delay-Press Play Now!
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Free Guide: When & Why You Procrastinate (And what to do about it)Free Calendaring System: The Smart Start Sunday MethodWork...Ep38: MM-Slow and Steady Preparation
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In this Momentum Monday episode, let's talk about how Slow and Steady really does win the race. Let's talk about the importance of using our high-energy moments to prepare for the moments when our energy dips or life gives us surprises that take up our time and energy. I hope you enjoy and learn from this shortie episode! Don't wait-Press Play Now!
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Ep37: The Psychology of Fear and Procrastination
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Hey friends! Ready to talk about the psychology of fear and what three brilliant researchers have to say about it? Then you don't want to miss this episode. It's heartfelt, encouraging and filled with practical tips you can apply to your life this very day! Let me know what you think about it by connecting with me on Instagram @NiloBurkeCoaching But for now, just Press Play and Enjoy the episode!
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Ep36: Name the Fear to Tame the Fear.
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Hey friends! Let's talk about fear. Let's talk about taming it and taking away its power and control over us. Let's talk about befriending fear and using it as our guiding light. Let's get curious about fear. It's not about fighting it, it's about working with it (that's called courage!) and achieving our goals despite it. But FIRST, let's name the fear to tame the fear! Are you ready?
Press Play Now! :-)
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...Ep35: Choose Courage Over Comfort
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Hey friends! It’s a brand new month, and we’re kicking off October with a powerful theme: Face the Fear. In this episode, I’m inviting you to join me in choosing courage over comfort. We’ll talk about how procrastination is often fear disguised as safety, and why stepping into action, even when it feels uncomfortable, is how we grow, build confidence, and move forward.
If September was all about structure and focus, October is about heart and brav...
Ep34: MM-Monthly Reset: Tie Up Loose Ends
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In this Momentum Monday episode, let's talk about how to close our our month and start a new one. This might seem like a simple (and you might think you should skips this episode), but that would be a mistake! :-)
You want to give this episode a listen and come back to it at the end of each month to apply the same lessons the new month all over again.
Are you ready to tie up th...
Ep33: How Not to Quit
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Hi friends! You and I both need this episode because no matter how much we think we know about mind management, there will come a time when we are tempted to quit. This episode is one you must save and listen to again and again if quitting every comes to mind for you, and I promise I will do the same! Now Press Play and don't stop listening until you've reached the end! Enjoy!
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Ep32: MM-Strategic Multitasking
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In this Momentum Monday episode, let's learn all about how strategic multitasking can help you creative momentum in your day, your week and get you to start working on your goals! The best thing to do is to start small and keep going and keep taking action no matter how small. Take a listen to this short episode and choose one piece of advice that you can apply to your To-Do list this very week. Get ready to Press Play Now...
Ep31: Decision Fatigue
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Hi friends! If you are tired of making decisions all the time (I am talking 24x7), then this episode is for you. You want to learn all about how to reduce decision fatigue in your life so that you can stop being so exhausted and actually have the energy and focus as well as the motivation to work on your goals. Wanna learn more? Press Play Now! :-)
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Ep30: MM-How to Stop Scattered Thinking
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In this Momentum Monday episode, let's talk about how to keep our thinking from being scattered all over the place. Let's reel it in and let's figure out ways to make the best of the time that we do have in the week to get meaning work done. It's a short but powerful episode to get you going on this Monday! Let's get started! Press Play Now! :-)
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Ep29: Impulses Getting the Best of You?
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Friends, did you know that being impulsive is one way that we procrastinate? If you are anything like me, you still struggle with impulsivity and needs solid tips and tricks to kick it to the curb. This episode is for you (and me) because we are constantly improving no matter how much mindset work we've done. I hope you love this episode! Press Play Now! :-)
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Ep28: MM-Fall Focus: Creating Systems That Support You
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Happy September 1! In this Momentum Monday I am so excited to share with you the importance of systems to your daily life. I am sharing examples of systems you ought to set for the month of September to set yourself for success as you focus on the coming of a new month and a new season. This is the perfect time to hit reset on your schedule, ways of thinking and completing your to-do list so you can get rid of...
Ep27: MM-7 Ways to Reclaim Your Time
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In this Momentum Monday Episode, I am sharing with you 7 powerful ways to overcome procrastination, reclaim your time and build momentum in your week and month. These are real actionable tips that aren't just about motivation, they're about creating systems and making progress one task at a time.
Press Play Now! :-)
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Free Guide: Wh...Ep26: MM-Pick One Non-Negotiable Habit
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In this Momentum Monday Episode, I am sharing with you how important it is to choose one non-negotiable habit to anchor your day and your week in order to making a lasting change overtime. This strategy helps you take control of your time and energy when you turn it into a habit. Press Play Now to learn more!
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Ep25: Invisible Time Leaks
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If you ask yourself where your time goes on a regular basis, this episode is for you. Invisible Time Leaks appear harmless, but they drain our time, focus, energy, and motivation. Don't let this be you! Press play now to learn more!
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The Smart Start Sunday Method to Planning Your Week
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Free Guide: When & Why You Procrastinate (And what to do about it)Free...Ep24: MM-The 3x5 Notecard Method
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This Momentum Monday episode is super simple, but I just KNOW it will for you this week and take at least 15 important items off of your list! This is a short episode you can listen to and apply immediately! The 3x5 Notecard Method is going to save the day for sure!
Ready to Press Play? Do it now! :-)
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Ep23: Managing Your Mind Not Time
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In this short episode, learn how to manage your mind instead of your time. It's not about time management, it's about managing how we think, what we are feeling, and what actions we take from those thoughts and feelings in relation to time.
Time is not the enemy here. You don't need more time. You just need to think a certain way to make the most of your time. Press Play now. :-)
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<...Bonus 2: Seasonal Procrastination Series
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Hey friends! I am so excited to introduce you to the Seasonal Procrastination Series taking place this August through December of 2025. Each month has a theme and is sure to help you focus one week at a time to kick procrastination to the curb. Be sure to join my Newsletter email list to get extra tips and tricks as well as the PDF booklets that go along with each month's focus.
Press play now! :-)
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Ep22: MM-Pre-Schedule A 20-Minute Recharge
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This Momentum Monday episode goes DEEP! I didn't realize all the things I wanted to talk about until I pressed RECORD. :-) So please enjoy all the wisdom and tips and all the references to Dora the Explorer and The Big Bang Theory. I promise the entire episode is not about them, just a few little references to add a fun element to the episode.
I also reference to The Smart Start Sunday lesson I teach my clients. That l...
Ep21: 10 Thoughts To Stop Thinking
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Hey friends! In this mindset episode, I am sharing 10 common thoughts that sabotage women's productivity and keep them stuck in cycles of procrastination. These thoughts may sound familiar, but they’re secretly stealing your momentum. In this episode, you'll learn why these thoughts are dangerous, how to replace them, and why shifting your mindset can free you to take action on your most meaningful goals no matter your background or walk of life. I am so excited for you to give th...
Ep20: MM-What Can You Do In 10 Minutes?
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In this Momentum Monday episode, I am sharing with you the power of starting small and how just 10 focused minutes can break you free from procrastination. You'll learn how 10 minutes tasks can move you forward and increase your productivity and learn about The Zeigarnik Effect and how your brain benefits from this working in 10-minute bursts. I'd love to hear what you are learning in this week's episode. Please share with me your progress on Instagram @NiloBurkeCoaching !
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Ep19: You Are The Asset In Your Life.
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Friends, this may be the MOST important episode I will ever record. If you listen to nothing else, listen to this episode on how you are the asset in your life! You will learn how this single realization redefined how I view my worth, my work, and my role in my own life. This episode explores what it really means to value yourself, why so many women don’t, and how reclaiming your identity as the asset leads to deep healing, foc...
Ep18: MM-Stop Overthinking-Pick Something and Go!
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Stop overthinking today! This episode helps you unpack one of the sneakiest causes of procrastination: indecision. We often think we’re just “waiting for clarity,” but what’s really happening is we’re stuck in a loop of overthinking, analysis paralysis, and fear of getting it wrong. I am breaking down for you why indecision costs us time, energy, and momentum—and offers simple, science-backed strategies to help you get unstuck and start moving forward.
Press play now! :-)
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Ep17: 5 Tips to Stop Dreading Your To-Do List
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In this powerful Thursday Mindset Reset episode, we are diving into the deeper reasons why so many high-achieving women dread their to-do lists and how to finally shift from dread to action. These aren't surface-level hacks. We're talking real, mindset-shifting strategies that will transform how you relate to your tasks, your time, and your inner critic.
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...Ep16: MM-Plan Your Week Using The Smart Start Sunday Method
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In this episode we’re diving into a game-changing calendaring system that will set the tone for your entire week.
Smart Start Sunday is your one-hour planning strategy where you brain-dump all your to-dos, assign them to your calendar, and throw away the list. Why? Because once it’s in your calendar, you’re free. Free from mental clutter, decision fatigue, and the nagging overwhelm that creeps in every Monday morning.
Stick around after the episode...
Ep15: The Start-Stop Energy Draining Loop
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In today’s episode we’re diving deep into the Start-Stop Energy Draining Loop. If you constantly feel like you’re starting and stopping without ever really gaining traction, this one’s for you. I’ll break down what this loop is, why it happens from a neuroscience perspective, how it drains your mental energy, and exactly what to do to break free.
From micro-momentum strategies to dopamine distractions and executive function overload, we’re covering it all. Plus, you’ll learn coaching...
Ep14: MM-Put Your Phone Away For 1 Hour.
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In today’s Momentum Monday episode, we’re talking about one small but powerful move that can transform your entire day: putting your phone away for one hour. That’s it. Just one hour without notifications, distractions, or scroll spirals. This gives you focus like nothing else! It's like espresso for your brain!
Press play now! :-)
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Uncover the root caus...Ep13: What's holding you back?
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Do you ever wonder what’s really holding you back? In today’s episode, I am breaking down the most common mindset traps that keep you stuck in the cycle of procrastination. Next I walk you through how to move forward with purpose, clarity, and a solid plan for success.
Stick around after the main content for a special Q&A segment where I answer five key questions that might have come up for you during the episode. This segment is desi...
Ep12: MM-Clear Out 10 Digital Clutter Items by 10AM
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In this episode, I’ll show you how clearing out just 10 digital clutter items before 10 A.M. can instantly boost your focus, lighten your mental load, and create forward momentum that lasts all day. Think: deleted emails, archived messages, filed folders, replied DMs: quick, satisfying, doable.
Whether you’re dealing with a crowded inbox, endless notifications, or desktop chaos, this 10-minute practice can make a huge impact for your mental energy on this Momentum Monday. You got this, friends! Have a wond...
Ep11: How to Work with your Brain-Not Against it!
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Today’s episode is all about how to work with your brain to achieve your goals. I am giving you specific tips on how to do this effectively this week to hack your brain's wiring and make the change you wish to make from the inside out.
I just know you'll love it!
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Uncover...Ep10: MM-Monday Morning Mini-Routine
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Start your week strong with a routine you’ll actually keep. In this episode of Momentum Monday, I am sharing a simple strategy to build a powerful Monday morning mini-routine that creates consistency without complexity. You’ll learn how to choose 2–3 small anchor habits that set the tone for a productive week. Let’s ditch the chaos and start leading our week with intention.
Press Play Now. :-)
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Ep9: "I don't feel like it." Thoughts & Solutions
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Today’s episode is for the woman who has big dreams but also big resistance. The woman who wants to follow through, who wants to show up, who wants to get things done, but she finds herself saying: “I don’t feel like it.”
This episode is all about helping you understand why you feel this way, what to do in the moment, and how I help women just like you through coaching so that you can stop getting stuck and repeating...
Ep8: MM-The Life Zone Method
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This week on Momentum Monday, I am sharing a simple strategy to help you get clear and focused without overloading your to-do list.
The Life Zone Method helps you organize your week by breaking your life into key areas and choosing just two-three meaningful tasks in each.
It’s structure without the stress. It is perfect for women who want to make progress without burning out.
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...Ep7: Are you friends with the Process?
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Focused on the results and forgetting the Process? This episode is for you! Find out why becoming friends with the Process of goal achievement is the REAL key to success! I promise you won't look at your goals the same way again!
Filled with personal insight and tips to get you started today, this episode is a must for you on this Thursday!
I can't wait to hear what you think! Share with me your thoughts and your transformation on social @N...
Ep6: MM-Set a Timer & Begin!
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Feeling stuck or overwhelmed by that one task you've been avoiding?
In today’s first-ever Momentum Monday, I am sharing a simple but powerful strategy that can help you get unstuck and reclaim your energy: the 10-Minute Momentum Method.
You’ll learn how to overcome resistance, quiet the pressure to “do it all,” and finally make progress — all in just 10 minutes. Whether it’s writing that email, starting that project, or organizing that overwhelming space, this episode will help you take the...
Ep5: The Role of Community in Productivity
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In today’s episode, we are discussing the role that community plays in our own productivity. I promise this 17-minute episode will change the way you see the world of productivity, and you'll walk away with a few nuggets of wisdom to apply to your life today!
Check out the Free Resource link above to help you overcome procrastination and reflect on the root causes of procrastination for you.
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Do...
Ep4: When & Why You Procrastinate (And what to do about it)
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In today’s episode, we’re diving deep into the moments procrastination sneaks into your life and—more importantly—why. Whether you’re staring at your to-do list, doom-scrolling through Instagram, or putting off that one thing that matters most, I’m breaking down the real emotional and mental triggers behind procrastination.
We’ll walk through some of the most common “when” moments: right before big decisions, during times of transition, or in the middle of your busy week when burnout starts to set in. And we’ll e...
Bonus 1: A Mindfulness Session
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From Breaking Point to Breakthrough: 10-Minute Guided Audio
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This Bonus 1: A Mindfulness Session goes perfectly with the Free Resource I shared with you in Episode 3 of the podcast (Linked here).
This short, calming audio session is designed to guide you through a quick, grounding exercise that will help you shift from feeling overwhelmed and stuck to taking the next small step forward. It’s not about fixing everything at once; it’s about giving yourself the space to breathe, reconnect, and gently...
Ep3: The Breaking Point-When you know you need help
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🎙 Episode 3: The Breaking Point — When You Know You Need Help
Welcome back, friends!
If you've ever whispered to yourself "I can’t do this alone" or felt that gut-wrenching overwhelm that keeps you frozen, this episode will meet you right where you are.
💭 In This Episode, You’ll Learn:
Why procrastination is not laziness — and what it’s really signaling underneath the surface.The emotional, mental, and spiritual pain points that lead women to hit their limi...
