March is Stop Buffering Month (So we can Stop Procrastinating!)

Hey friends! Did you hear? March is Stop Buffering Month over at @NiloBurkeCoaching!

Breaking the Buffering Cycle: Week 2 of the Stop Buffering Challenge

Welcome to Week 2 of the Stop Buffering Challenge! If Week 1 was all about awareness, this week is all about action. You’ve spent the past few days identifying your biggest buffering habits—whether it’s scrolling, snacking, binge-watching, or over-researching instead of doing. Now, it’s time to start breaking those patterns and replacing them with intentional action.

This week, we’ll focus on interrupting buffering behaviors, creating friction between you and your distractions, and developing small habits that lead to real momentum. Let’s dive into what’s coming up!

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Why Breaking the Buffering Cycle Matters

Buffering feels good in the moment because it provides instant relief from discomfort. But trust me in the long run, it keeps you stuck, delays your progress, and drains your confidence. When you break the cycle, you regain control over your time, energy, and focus—allowing you to finally follow through on the things that matter most.

By the end of this week, you’ll know how to catch yourself before buffering, redirect your urges, and build habits that make productivity feel easier.

Here’s what we’ll be covering in Week 2:

1. The 10-Minute Rule: How to Start Without Overwhelm

One of the biggest reasons we buffer is that starting feels too hard. The 10-Minute Rule is a simple trick to bypass that resistance. Instead of thinking, I have to finish this whole project, tell yourself, I only have to work on it for 10 minutes.

1. Set a timer for 10 minutes.
2. Work on your task with full focus.
3. When the timer goes off, decide if you want to continue.

Most of the time, you’ll keep going—but even if you don’t, you’ll have made progress instead of buffering.

2. How to Replace Buffering with a Small Productive Habit

Breaking habits isn’t just about stopping something—it’s about replacing it with a better alternative. This week, you’ll learn how to swap your biggest buffering behaviors with small, productive habits.

1. Instead of scrolling social media → Read one page of a book.
2. Instead of grabbing a snack → Drink a glass of water and stretch.
3. Instead of watching Netflix to avoid work → Complete one small task first.

Each time you swap a buffering habit for an intentional action, you train your brain to seek real progress over temporary relief.

3. The 3-Step Process to Pause Before Buffering

Buffering is often automatic—but it doesn’t have to be. This week, you’ll learn a 3-step process to pause before buffering and take back control.

Step 1: Catch yourself in the moment. When you feel the urge to buffer, say to yourself, I’m about to buffer right now.

Step 2: Ask, “What am I avoiding?” Naming the emotion or task you’re trying to escape makes it easier to face.

Step 3: Choose an intentional action. Instead of buffering, take one tiny step forward toward what actually matters.

Every time you practice this, you strengthen your ability to pause, reflect, and take action instead of avoiding.

4. Creating Friction Between You and Your Buffering Habit

One of the easiest ways to stop buffering is to make it harder to do. This week, you’ll learn how to create friction between you and your go-to distractions.

1. Put your phone in another room when working.
2. Log out of social media after each session.
3. Set a 5-minute timer before watching TV to check if you really want to.
4. Move snack foods to a hard-to-reach place.

When buffering isn’t as easy, you’ll naturally do it less—and that makes it easier to replace with something more productive.

5. Using Movement to Disrupt Buffering Patterns

Sometimes, the best way to snap out of a buffering cycle is to move your body. This week, you’ll learn how to use movement as a tool to break free from distraction loops.

-> Feeling stuck? Stand up and stretch for 30 seconds.
-> Can’t focus? Walk outside for 5 minutes.
-> Mindlessly scrolling? Do 10 jumping jacks.

Physical movement resets your brain, making it easier to refocus and take action instead of buffering.

6. Mindfulness: Recognizing Buffering Urges Before They Take Over

The final skill you’ll work on this week is mindfulness—learning how to recognize the urge to buffer before it hijacks your time.

1. When you feel the urge to buffer, take a deep breath and sit with the feeling for 60 seconds.
2. Ask yourself: What am I really feeling right now? What do I need? The more you create space between urge and action, the more control you gain over your habits.

Your Challenge for This Week

This week is all about experimenting with new ways to break your buffering cycle. Each day, I’ll be sharing one simple strategy to help you take action.

Your first step? Pick one buffering habit you want to focus on reducing this week.
What’s one buffering habit you’re ready to break? Let’s do this together!

Final Thoughts: You Can Break Free from Buffering

If buffering has been running your life for years, know this: You’re not stuck this way. Your brain is capable of change, and every small step you take this week is proof that you’re moving in the right direction.

By the end of this week, you’ll have real tools to pause, redirect, and take intentional action instead of buffering. And the best part? These changes don’t just help you this month—they set the foundation for a buffer-free, more productive life.

Stay tuned for daily posts and strategies this week, and let’s make Week 2 a game-changer!

This March: Break Free from Buffering

This month, we’re diving deep into how to stop buffering and finally overcome procrastination. Every day, I’ll share tangible tips, strategies, and mindset shifts to help you reclaim your time and energy.

Your Action Step for Today: Start noticing when you buffer. Pay attention to the moments you reach for distractions—what are you avoiding? Awareness is the first step to breaking the cycle.

Here’s the truth: you don’t have to do this alone. If you’ve been stuck in a cycle of buffering and procrastination, struggling with follow-through, or feeling overwhelmed by everything you should be doing, I can help.

I am excited to open 6 coaching spots in March for women who are ready to stop buffering, take action, stop procrastinating, and finally create momentum toward their goals.

📅 Book a free consultation call today.

Book a Consultation Call.

Let’s make March the month you stop waiting and start doing. Your future self will thank you! 💛

#MarchReset #OvercomeProcrastination #FreshStart #SuccessMindset #WomenWhoTakeAction

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I’d love to invite you to work with me if this blog post resonated with you. Please Book a Consultation Call and/or join my monthly group membership program called Overcome Procrastination for Good.

Book a Consultation Call.

Join Overcome Procrastination for Good Membership Program.

Want to know what life coaching is all about? I am so excited to share with you my Overcome Procrastination for Good program designed to help you understand the underlying causes of procrastination and equip you with proven strategies to take control of your time, boost your productivity, and achieve your goals. The Program is now LIVE! Join the Membership Program here, and start overcome procrastination for good!

Be well and take good care of yourselves,

~Nilo

Hey friends! Do you want to learn about life coaching? You are in the right place for it! I am a Certified Life Coach helping women get more done in their lives by increasing productivity, focus and confidence in their ability to do what they say and say what they do! You an I go on an adventure to Get it Done! and come out stronger on the other side. If you are ready to learn more about my services, send me a message below and schedule a time to chat all about it!

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