Use deliberate practice to change habits and dissolve procrastination

Let’s start with the idea of Muscle Memory.

I can walk and talk at the same time. I was born with neither ability.

Through intentional repetition, any behavior or habit can become *instinctual* for you.


Using this technique, even fear can be dispelled.

The psychologist Albert Bandura conducted laboratory studies that demonstrated that someone fearful of snakes can, through gradual and repeated exposure, become fine with snakes, handling them with no problem… without any hypnosis, completely conscious.

  • Perhaps you’ve wanted to make regular videos like I do, but you’re steeped in self-criticism and perfectionism. Practice starting the recording, replacing those emotions with something you would enjoy, perhaps a feeling of connection to your ideal audience, perhaps a sense of adventure in the journey of your growth?
  • Perhaps you’ve been meaning to contact some potential clients but you’re anxious and fearful about rejection, even though you know if you do contact them, some of them are likely to hire, or refer you. Practice starting the contacting process and replace any negative emotion with something you’d enjoy… perhaps imagining how grateful they (or someone they know) would be to hear that your service exists?
  • Perhaps you avoid looking at your finances, even though you know you should be more responsible. Imagine what it would be like to open your bank or credit card statement with a mindful breath, and gently looking at each line item, and reflecting for a moment on the benefits that the expenditure brings to your life. Now don’t just imagine the scene, go and practice it for 3–5x, and you will have begun to repair your relationship to your finances.

You can truly change your relationship to any task that you wish you could do more consistently… and do it with joy.

 by the author.



Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
George Kao

George Kao


Authentic Business Coach & Author of 4 Books including "Authentic Content Marketing" and "Joyful Productivity"