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.
Ep59: The Hidden Pattern Keeping You Stuck
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Hey friends! We are doing an "Effort Calibration" in the month of April. A mini-series to help you: 1. Become aware of where your efforts are going, 2. Figure out where you are stuck, 3. Simplify the process for your, 4. Re-Create the plan/roadmap (effort map), and 5. Execute your new roadmap (or effort map).
Today's episode brings attention to hidden patterns that might be keeping you stuck.
We’ll walk through the common patterns that quietly hold you bac...
Ep58: Getting Results From Your Efforts
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Hey friends! We are doing an "Effort Calibration" in the month of April. A mini-series to help you: 1. Become aware of where your efforts are going, 2. Figure out where you are stuck, 3. Simplify the process for your, 4. Re-Create the plan/roadmap (effort map), and 5. Execute your new roadmap (or effort map).
Today's episode is a little overview and a focus on the awareness piece:
Now, consider this (if you haven't already): You’re putting in the...
Ep57: Hit The Reset Button
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Hey friends! This episode is a powerful reminder that taking a mental health day is not a luxury, it’s a necessity.
1) I am sharing with you my personal experience of stepping away, reconnecting with myself, and releasing built-up stress through simple, grounding activities.
2) We also explore how chronic stress impacts women and contributes to procrastination, backed by research.
3) You’ll learn why rest and emotional regulation are essential for productivity and follow-through.
If you’v...
Ep56: Are You in the Season of Overwhelm?
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Hey friends! Are You in the Season of Overwhelm? Me too! The good news is that you and I can both go and grow through this Season. The OTHER good news is that this season is temporary. The other OTHER good news is that this Season will teach you SO much about life that the NEXT Season of overwhelm won't feel as hard as this one. See? Nothing but good news here!!! Listen to today's podcast by Pressing Play Now! :-)<...
Ep55: The Imbalance Check (Part 2) How Energy Leaks Fuel Procrastination
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Hey friends! The Imbalance Check Part 2 is up, and I hope you get a tone out of this episode as well. Bring your journal and a pencil to take notes and write down questions that are sure to help you as you check your life for imbalances and energy leaks that are fueling procrastination. Don't wait, Press Play Now! :-)
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Ep54: The Imbalance Check (Part 1) How Energy Leaks Fuel Procrastination
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Hey friends! Let's do an Imbalance Check on this episode today. This is part 1 of 2 and I am excited to share with you different ways you can plug the invisible energy leaks that are fueling procrastination in your life. Let's Go!!!! Press Play Now! :-)
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Free Guide: When & Why You Procrastinate (And what to do about...Ep53: Start Today. Start Right Now.
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Hey friends! Happy 2026! I am so excited to share this incredible episode with you with the goal of inspiring you to take action and Start Today! Start Right Now on your goals-Big or small! Just Do It!
Press Play Now! & HAPPY NEW YEAR!!!!
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Free Guide: When & Why You Procrastinate (And what to do about...Ep52: Your Mindset & Productivity Questions Answered
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Hey friends! This is the last episode of 2025 and I am so excited to answer 7 of the most important Mindset and Productivity Questions of 2025! I am so excited for you to take away a ton of wisdom and practical strategies from this episode! Don't worry. No Fluff here! Ever!!!! :-)
Press Play Now! & HAPPY NEW YEAR!!!!
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F...Ep51: ONE Focus for the New Year
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Hey friends! Don't put a bunch of things on your New Year's Goals list, focus on ONE thing! Skeptical? Fine! Listen to the episode first and then decide! :-) Don't wait! 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 Sunda...Ep50: A New Relationship with Follow-Through
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Hey friends! If you struggle with following through on your goals, THIS episode is for YOU! You don't need new goals, you need a new relationship with Follow-Through--One that will help you create a safe emotional space within and allow you to take all the necessary steps to make goal achievement possible for you. Don't wait any longer! Press Play Now! :-)
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Ep49: 3 Reflection Questions to Ask Before 2026
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Hey friends! We are approaching 2026 and looking back on 2025 and reflecting on the amazing year we've had. In today's episode I am sharing with you 3 questions to ask yourself as you reflect on 2025 and looking forward to 2026. I hope you enjoy this "shortie" episode. Please share with me what was your favorite take away. I'd love to know! Don't wait any longer, Press Play Now! :-)
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Ep48: 3 Things Before the Year Ends
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Hey friends! Come along as I share with you three things I am doing before 2025 ends and 2026 begins. I am exciting for all three and I invite you to join me on this journey. Let's end December strong and ring in the New Year with clarity and a solid plan for success! Hmmm I've heard that before somewhere..... :-)
Press Play Now!
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Ep47: How to Stop the December Panic
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Hey friends! Don't Panic! I know December is here, and I know you've got a ton to do, but I've got your back with 3 simple tips that will help you stay calm and centered and out of the December Panic zone.
You've got this! Just Press Play, and Listen Now! :-)
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Free Guide: When...Ep46: Celebrating Enough
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Hey friends! We have come to the end of November, and it's time to look back and Celebrate our Season of Enough! What a wonderful month November has been. What a Blessing to us all! I am filled with gratitude for all the blessings that came my way and I hope you feel the same was about your month as well.
Let's wrap up November with a BIG (mini) lesson that is sure to make December a successful month f...
Ep45: The 20% Week
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Hey friends! Welcome to Thanksgiving Week. If you celebrate this holiday, no doubt you NEED this episode. My goal is to help you do what's essential and not fall into the trap of perfection this week. Avoid doing it ALL or not at all! Do just the 20% and I sharing with you HOW to do that. Press Play Now! :-)
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Ep44: MM-Not Every Problem Deserves You
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In this Momentum Monday episode, let's talk which problems deserve your time, attention, and energy and which problems simply drain you! If you've been feeling depleted lately, it might be because you are paying attention to the wrong things. If you aren't sure how to go about "auditing your attention", then press play and get ready to take some notes! Are you ready? Press Play Now! :-)
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Ep43: Bed rotting & Burnout
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Hey friends! No doubt you've heard the term "bed rotting" by now thanks to social media, but have you thought about why it happens and why women fall prey to this behavior? This episode is going to shed some light on this subject. I am sharing with you 5 steps to get out of the trap of bed rotting and to get back into your Season of Enough! Are you ready? Press Play Now! :-)
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Ep42: MM-Enough-In-Action
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In this Momentum Monday episode, let's talk about how to put "Enough" in action. If you don't know what I mean, I invite you to listen to the previous two podcasts and learn about the theme of November, but I am certain you will get a ton out of this episode even without having listened to the previous two. So, don't delay. Press Play Now! :-) (P.S. Don't forget to connect with me on Instagram and let me know how...
Ep41: When Enough Feels Hard
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Hey friends! Does "Enough" ever feel hard to you? I know it does for me. This episode is here to share with you a gentle want to evaluate when enough feels hard for you and how to approach life when it does. I really want you to carve out time for this one. So please don't wait. Press Play Now! :-)
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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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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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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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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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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! :-)
Do...
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...
