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That's audible.com slash Wondery UK. Hello, and welcome to The Upgrade, the podcast from the team at Lifehacker, where we help you improve your life one week at a time.

I'm Melissa Kirsch, editor-in-chief of Lifehacker.

And I'm Alice Bradley, Lifehackers Deputy Editor.

And today we're talking about how to get over procrastination.

That's right. After today, we will never put off anything ever again.

Because we're talking to a behavior scientist who studies human behavior and the

psychology of influence.

Our guest is BJ Fogg, founder of the Behavior Design Lab at Stanford University,

and author of the new book Tiny Habits, The Small Changes That Change Everything.

BJ chatted with us about how we can fight procrastination and stop postponing all the things large and small we've been putting off

forever. Am I afraid of failing? Is it going to be uncomfortable? Is it going to make me look stupid

to other people? And if you can identify those things and get rid of them or reduce them,

...