1 00:00:00,700 --> 00:00:03,200 Welcome to the nourishing. Amy podcast. 2 00:00:03,300 --> 00:00:06,200 I'm Amy Rankin. I am an emotional intelligence 3 00:00:06,200 --> 00:00:10,000 and life coach as Speaker, a Creator, and a wellness. 4 00:00:10,000 --> 00:00:13,500 Chaser, I have created this podcast for you to learn how 5 00:00:13,500 --> 00:00:17,300 'but mindset changes and get really actionable. 6 00:00:17,300 --> 00:00:22,200 Takeaways to find out who you are, what lights you up, how you 7 00:00:22,200 --> 00:00:26,100 can love yourself again and how to live your best life. 8 00:00:27,000 --> 00:00:29,900 Give yourself the space to welcome in more self-care and 9 00:00:30,200 --> 00:00:34,700 Parents reduce feelings like overwhelm and stress and let 10 00:00:34,700 --> 00:00:38,200 find your sparkle again. Are you ready? 11 00:00:38,900 --> 00:00:52,200 Let's do it. Hello and welcome to episode 108 12 00:00:52,200 --> 00:00:56,200 of the nourishing. Amy podcast, as promised today's 13 00:00:56,200 --> 00:00:59,900 episode is going to be all about self-sabotage and 14 00:00:59,900 --> 00:01:02,700 procrastination. I'm going to be teaching you 15 00:01:02,700 --> 00:01:07,500 about the two different areas of the brain that get engaged when 16 00:01:07,500 --> 00:01:12,300 we lean into procrastinating patterns. 17 00:01:12,300 --> 00:01:16,600 I guess you would say and I hope that this helps you to 18 00:01:17,100 --> 00:01:20,400 understand more About what's actually going on in your brain. 19 00:01:20,400 --> 00:01:24,300 When you do start to notice that you're buying into excuses, or 20 00:01:24,300 --> 00:01:26,300 the procrastination is coming up for you. 21 00:01:26,500 --> 00:01:30,500 But even cooler is what I've noticed with a few of my clients 22 00:01:30,500 --> 00:01:34,500 since I ran this Workshop over with bu happiness college, is 23 00:01:34,500 --> 00:01:37,500 that they've actively been able to notice this, and they can 24 00:01:37,500 --> 00:01:41,600 actually like kind of watch it playing out in their brain and 25 00:01:41,600 --> 00:01:44,100 they're like, well this is exactly what Amy was talking 26 00:01:44,100 --> 00:01:46,200 about in that Workshop the other day. 27 00:01:46,200 --> 00:01:50,800 So like, I just mentioned, This is a workshop that I ran for bu 28 00:01:50,800 --> 00:01:54,200 happiness college and with our beautiful clients over there. 29 00:01:54,200 --> 00:01:57,300 So for those of you that don't know, which I'm sure most of you 30 00:01:57,300 --> 00:02:01,600 do, I am currently working with bu happiness college with my 31 00:02:01,600 --> 00:02:05,700 one-on-one clients and also for our group Workshop session. 32 00:02:05,700 --> 00:02:10,800 So I run a workshop on a specific topic every month as 33 00:02:10,800 --> 00:02:13,000 well. So once a month, I choose a 34 00:02:13,000 --> 00:02:16,400 topic that I'm either really interested in or that I noticed 35 00:02:16,400 --> 00:02:19,400 that my clients would really like to be King on and I get 36 00:02:19,400 --> 00:02:23,000 their suggestions and questions and things like that and put 37 00:02:23,000 --> 00:02:25,500 them all together. So there's another one that I 38 00:02:25,500 --> 00:02:30,400 ran last month which I'm also going to run you guys through to 39 00:02:30,400 --> 00:02:36,200 because I just think the content in it and yeah, just everything. 40 00:02:36,200 --> 00:02:39,400 It was such a good Workshop. It was on self-worth and 41 00:02:39,600 --> 00:02:41,600 negative self-talk and things like that. 42 00:02:41,600 --> 00:02:44,200 So definitely going to be doing that for you guys in the next 43 00:02:44,200 --> 00:02:49,500 few episodes as well. But this is a Pretty highly 44 00:02:49,500 --> 00:02:52,100 requested topic. And to be honest, 45 00:02:52,200 --> 00:02:54,800 procrastination, is something that happens to all of us. 46 00:02:54,800 --> 00:02:56,600 Like, I notice it coming up for me. 47 00:02:56,800 --> 00:03:00,100 I know that when I talk to a lot of my clients and we have our 48 00:03:00,100 --> 00:03:03,500 sessions procrastination and buying into our own excuses is 49 00:03:03,500 --> 00:03:07,300 definitely something that we feel gets in our own way of 50 00:03:07,300 --> 00:03:10,400 really taking action on the things that we really want to be 51 00:03:10,400 --> 00:03:14,800 doing and gets in the way, then, of course, of helping us to lean 52 00:03:14,800 --> 00:03:16,600 towards how we want to be feeling as well. 53 00:03:17,200 --> 00:03:21,700 So before I jump, Into all of that, I am going to give you my 54 00:03:21,700 --> 00:03:24,400 recommendations now. I have two this week because one 55 00:03:24,400 --> 00:03:27,700 is a bit of a, light-hearted silly recommendation. 56 00:03:28,000 --> 00:03:32,000 The other one is an actual proper recommendation. 57 00:03:32,000 --> 00:03:35,200 So this silly one and the light-hearted one is, if you 58 00:03:35,200 --> 00:03:39,300 haven't had a chance to check it out, Byron Bay's on Netflix, if 59 00:03:39,300 --> 00:03:45,200 you're looking for a TV show, to literally just switch your brain 60 00:03:45,200 --> 00:03:48,000 off and not take seriously at all. 61 00:03:48,400 --> 00:03:51,900 This is your show, it's a reality show. 62 00:03:51,900 --> 00:03:54,500 And when I say reality, I'm really putting that in like 63 00:03:54,500 --> 00:03:58,500 quotations because to be fair, like the whole thing is so 64 00:03:58,500 --> 00:04:01,500 scripted but it's just so light-hearted. 65 00:04:01,500 --> 00:04:03,700 It's something that I have had on in the background. 66 00:04:03,700 --> 00:04:06,900 If I've just been like, cooking dinner or if I've had a really 67 00:04:07,700 --> 00:04:10,600 emotionally overwhelming day with Ali and he's gone down for 68 00:04:10,600 --> 00:04:13,400 bed, I might just pop an episode on just to kind of wind down and 69 00:04:13,400 --> 00:04:16,700 help to switch my brain off before I jump into like you 70 00:04:16,700 --> 00:04:20,000 know, cooking dinner cleaning the Soul of the things that 71 00:04:20,000 --> 00:04:24,200 happen. So it's yeah, look, there's so 72 00:04:24,200 --> 00:04:26,500 many. Like, if you Google Byron Bay's, 73 00:04:26,800 --> 00:04:29,700 it will come up. You like you can find out what 74 00:04:29,700 --> 00:04:33,700 it's about there but it's a show that follows around this group 75 00:04:33,700 --> 00:04:38,900 of influences that live in Byron or that have moved to Byron Bay 76 00:04:38,900 --> 00:04:42,600 for a, you know, certain reason, whatever it is in their career 77 00:04:42,900 --> 00:04:47,200 and kind of follows them around. So it's very silly, it's very 78 00:04:47,200 --> 00:04:50,400 scripted. But Shameless podcast actually 79 00:04:50,400 --> 00:04:53,500 did a really interesting feature on it. 80 00:04:53,800 --> 00:04:57,300 I think maybe two weeks ago now, maybe it was last week on the 81 00:04:57,300 --> 00:05:00,200 Thursday episode, but they were saying that it was really 82 00:05:00,200 --> 00:05:06,600 interesting. I don't know that we and when I 83 00:05:06,600 --> 00:05:10,600 say we I mean like, I guess women in my demographic but also 84 00:05:10,600 --> 00:05:15,300 Australians in general, I don't know that we are the target 85 00:05:15,300 --> 00:05:18,400 market for it. So there were giving a Really 86 00:05:18,400 --> 00:05:22,100 interesting statistics over on Shameless and they were saying 87 00:05:22,100 --> 00:05:26,300 that there was also a reality show called yummy mummies that I 88 00:05:26,300 --> 00:05:29,800 think was originally released. They were saying back in 2017 89 00:05:30,800 --> 00:05:33,800 and it didn't do very well in Australia and it didn't get 90 00:05:33,800 --> 00:05:36,400 picked up for a second season or anything like that. 91 00:05:36,400 --> 00:05:39,800 We were really weren't too interested in it here. 92 00:05:40,100 --> 00:05:45,700 But once it hit Netflix and was featuring in America, it went 93 00:05:45,700 --> 00:05:48,900 absolutely crazy and it was like, Like two years later. 94 00:05:48,900 --> 00:05:51,300 So I think it was then 2019 or something. 95 00:05:51,300 --> 00:05:55,600 They were saying that it was released over in America and all 96 00:05:55,600 --> 00:05:59,100 of the stars or whatever you would call them. 97 00:05:59,100 --> 00:06:00,500 I guess they're not really contestants. 98 00:06:00,500 --> 00:06:03,400 Yeah, we'll say stars all of the stars of the show of yummy 99 00:06:03,400 --> 00:06:07,300 mummies their social media and Instagrams and things just went 100 00:06:07,300 --> 00:06:10,200 crazy like overnight because it was such a hit. 101 00:06:10,200 --> 00:06:13,100 So they were kind of talking over on Shameless and saying 102 00:06:13,100 --> 00:06:19,000 that maybe it's a similar kind of concept here, where a as 103 00:06:19,000 --> 00:06:22,800 Australians where maybe not necessarily the proper target 104 00:06:22,800 --> 00:06:26,100 market that they were really aiming for, and that maybe it is 105 00:06:26,100 --> 00:06:29,000 another show that could potentially be quite popular 106 00:06:29,000 --> 00:06:32,100 overseas, which I kind of tend to agree with, I guess, because 107 00:06:32,300 --> 00:06:36,700 if you take away the in my personal opinion, terrible 108 00:06:36,700 --> 00:06:41,900 acting and the scripting, the very obvious scripting and you 109 00:06:41,907 --> 00:06:45,300 just take the show for what it is and you take on board like 110 00:06:45,300 --> 00:06:52,300 the landscape and the I guess just like that particular part 111 00:06:52,300 --> 00:06:54,700 of the world and the beautiful beaches that they show and 112 00:06:55,000 --> 00:06:58,000 things like that, I guess it would be quite interesting. 113 00:06:58,000 --> 00:07:02,000 It's just that maybe because we live here. 114 00:07:02,000 --> 00:07:05,500 We're used to beautiful beaches and, you know, all of that kind 115 00:07:05,500 --> 00:07:08,300 of stuff. Anyway, not going to talk about 116 00:07:08,300 --> 00:07:11,500 Byron Bay's anymore. So, that's my silly 117 00:07:11,500 --> 00:07:13,200 recommendation. But my actual proper 118 00:07:13,200 --> 00:07:16,700 recommendation for you guys. This week is also if you jump 119 00:07:16,700 --> 00:07:20,900 over onto my blog, So it's literally just a Amy Rankin.com 120 00:07:21,200 --> 00:07:28,400 and I have put up a post with all of the recipes at the moment 121 00:07:28,500 --> 00:07:31,500 that Ali is really, really loving. 122 00:07:31,500 --> 00:07:34,600 So I have gotten quite a few questions through. 123 00:07:34,600 --> 00:07:37,400 Like when I put up a question box over on my Instagram story 124 00:07:37,800 --> 00:07:40,700 and people will comment and say can you please share more of 125 00:07:40,700 --> 00:07:43,600 what Ali eats? So that I can get some ideas. 126 00:07:43,700 --> 00:07:46,700 Which, of course I have definitely been trying to do but 127 00:07:46,700 --> 00:07:50,200 I thought why not put The recipes all in one spot for you 128 00:07:50,200 --> 00:07:52,300 guys. And I've put the recipe link. 129 00:07:52,300 --> 00:07:55,700 So there's like maybe two or three that I've just popped to 130 00:07:55,707 --> 00:07:58,700 the recipe in for you because it's something that I've maybe 131 00:07:58,700 --> 00:08:02,300 just like Madoff the car for, that's very easy, but if it's 132 00:08:02,300 --> 00:08:05,600 actually a specific recipe from a website that's like one of my 133 00:08:05,600 --> 00:08:07,700 go twos and I'm always using that recipe. 134 00:08:07,700 --> 00:08:10,900 I literally just put the link in there for you and there's some 135 00:08:10,900 --> 00:08:16,300 really great options in there. I'd find at the moment, Ali is 136 00:08:16,300 --> 00:08:22,200 definitely snacking. More rather than actually like 137 00:08:22,200 --> 00:08:25,500 having full proper meals. So breakfast is probably his 138 00:08:25,500 --> 00:08:30,700 only full proper really big meal of the day at the moment and he 139 00:08:30,700 --> 00:08:34,400 will have like, he literally it's more than me at the moment, 140 00:08:34,500 --> 00:08:38,700 but apart from that then during the day, so he has his afternoon 141 00:08:38,700 --> 00:08:42,600 nap at about 12:30 p.m. 1 p.m. So he'll have his breakfast in 142 00:08:42,600 --> 00:08:44,900 the morning. When he wakes up, I try and get 143 00:08:44,900 --> 00:08:47,500 him to eat some lunch but it's more of a snack. 144 00:08:48,300 --> 00:08:52,700 Of whatever I've made. And then also, for dinner. 145 00:08:52,900 --> 00:08:55,800 He used to really enjoy sitting down and having a big dinner as 146 00:08:55,800 --> 00:08:59,000 well, something like spaghetti, but he hasn't really been super 147 00:08:59,000 --> 00:09:01,700 into that the last few weeks. So I've had to be a little bit 148 00:09:01,700 --> 00:09:07,400 creative and definitely had to work on reducing my expectations 149 00:09:07,400 --> 00:09:13,100 for the amount of foods that he is eating and just really 150 00:09:13,100 --> 00:09:16,100 working with what we can, which has been a very big learning 151 00:09:16,100 --> 00:09:18,600 curve for me. Something that I Talk a lot 152 00:09:18,600 --> 00:09:23,500 about is feeling frustrated and whether that frustration is with 153 00:09:23,500 --> 00:09:27,300 someone or something in your life, be it at work, be it a 154 00:09:27,300 --> 00:09:30,500 partner, be it, friends family members children, or that kind 155 00:09:30,500 --> 00:09:33,200 of stuff. Generally, we feel frustrated or 156 00:09:33,200 --> 00:09:36,200 disappointed, if we have set an expectation that's not being 157 00:09:36,200 --> 00:09:38,900 met. So I really had to call myself 158 00:09:38,900 --> 00:09:42,400 out and be super super aware of expectations that I've been 159 00:09:42,400 --> 00:09:46,200 setting over Ali and his eating, you guys would probably have 160 00:09:46,200 --> 00:09:48,000 seen as well if you follow me over on Instagram. 161 00:09:48,100 --> 00:09:51,600 Graham and again this is also why this podcast episode is like 162 00:09:51,600 --> 00:09:56,400 three weeks late in dropping, we just had such a bad run over the 163 00:09:56,400 --> 00:09:59,100 last three to four weeks, all he got. 164 00:09:59,100 --> 00:10:03,800 He picked up a cold and had a bit of the flu that he then 165 00:10:03,800 --> 00:10:05,700 passed around to the rest of the household. 166 00:10:05,700 --> 00:10:08,200 Of course about three or four weeks ago. 167 00:10:08,200 --> 00:10:13,000 And then two weeks ago, we went to a play center and he picked 168 00:10:13,000 --> 00:10:17,600 up gastro unfortunately, which look like, you know, it's it's 169 00:10:17,600 --> 00:10:19,700 going around. It's absolutely insane when I 170 00:10:19,700 --> 00:10:21,800 shared that we had gastro going through our house. 171 00:10:21,800 --> 00:10:26,200 I had so many people responding. I actually ended up having to 172 00:10:26,200 --> 00:10:30,300 take Ali to the doctors because he was still having symptoms 173 00:10:30,300 --> 00:10:32,400 after about a week. And I was getting a bit worried 174 00:10:32,400 --> 00:10:36,400 about him so and the doctor actually said as well, there's 175 00:10:36,400 --> 00:10:41,200 been a huge outbreak of gastro around our general area on the 176 00:10:41,200 --> 00:10:45,300 Central Coast as well. So yeah, it's just look like the 177 00:10:45,300 --> 00:10:48,000 last four weeks and then top that with just like, you know, 178 00:10:48,100 --> 00:10:50,400 Being pregnant trying to fit all my work in. 179 00:10:50,400 --> 00:10:54,500 Keep the house clean and tidy, it's just been a lot, you guys. 180 00:10:54,500 --> 00:10:59,000 And I honestly just haven't felt that I could really show up in 181 00:10:59,000 --> 00:11:01,900 the podcasting space and give you guys the energy that I think 182 00:11:01,900 --> 00:11:04,800 you really deserve in podcast episodes as well. 183 00:11:04,800 --> 00:11:08,700 So, here I am from for about four weeks late with this 184 00:11:08,700 --> 00:11:10,400 podcast episode. But we're here. 185 00:11:10,800 --> 00:11:13,800 And like I said, in Monday's episode, I did a little Monday 186 00:11:13,800 --> 00:11:15,800 motivation for you guys on overwhelm. 187 00:11:17,400 --> 00:11:20,900 I actually Have like probably six different podcast topics 188 00:11:20,900 --> 00:11:24,400 ready to go, that I want to record on and I also put a 189 00:11:24,400 --> 00:11:27,500 little question box up on my Instagram last week and I also 190 00:11:27,500 --> 00:11:31,900 asked over in the glow up Facebook page that we have 191 00:11:31,900 --> 00:11:34,600 Facebook group. I also asked a little question 192 00:11:34,600 --> 00:11:38,200 in there about what podcast topics you guys would like me to 193 00:11:38,200 --> 00:11:41,500 be talking about and I got some really great options there as 194 00:11:41,500 --> 00:11:44,200 well. So we've got so many amazing and 195 00:11:44,200 --> 00:11:47,500 very interesting, cool topics coming up over the next you 196 00:11:47,500 --> 00:11:49,000 know, six. To eight weeks. 197 00:11:49,000 --> 00:11:52,400 Thanks a largely to you guys as well for your ideas and your 198 00:11:52,400 --> 00:11:55,000 suggestions and your questions which I always love. 199 00:11:55,200 --> 00:11:57,700 So please feel free. If you ever are feeling like I 200 00:11:57,700 --> 00:11:59,000 really want to know more about these for. 201 00:11:59,000 --> 00:12:01,300 I'm wondering about this, I'm noticing this coming up in my 202 00:12:01,300 --> 00:12:05,200 life definitely come and just send me an inbox, let me know. 203 00:12:05,200 --> 00:12:09,000 And I can definitely be recording some episodes for you. 204 00:12:09,400 --> 00:12:12,100 But yeah. So that blog post on all his 205 00:12:12,100 --> 00:12:15,400 favorite foods and snacks are he's currently 15 months old. 206 00:12:15,400 --> 00:12:18,800 But to be honest like some of these meals that Included in 207 00:12:18,800 --> 00:12:21,500 their, their actual meals that like iron and I have made for 208 00:12:21,500 --> 00:12:24,900 ourselves and then tried it with Ali and he's ended up really 209 00:12:24,900 --> 00:12:27,200 enjoying it. So it's broken up into 210 00:12:27,200 --> 00:12:31,600 breakfast, so things like French toast, loaded oats loaded, 211 00:12:31,600 --> 00:12:34,300 wheat, big stuff like that and then also snacks and meals. 212 00:12:34,300 --> 00:12:37,800 So, smoothies the zucchini and corn fritters, if you've seen 213 00:12:37,800 --> 00:12:40,800 them over on my Instagram, the last few weeks you may have seen 214 00:12:40,800 --> 00:12:44,100 them this morning and Ali throwing them on the floor. 215 00:12:44,600 --> 00:12:47,900 But they were hit last week so the recipe for them is there. 216 00:12:48,100 --> 00:12:51,200 Yeah, there's some chicken potato, and broccoli fingers, 217 00:12:51,500 --> 00:12:56,500 there is tuna spinach and rice. Cheesy patties, there is spinach 218 00:12:56,500 --> 00:13:01,700 corn, and passed, a muffin zucchini slice, a banana and 219 00:13:01,700 --> 00:13:04,800 spinach pancakes, or pikelets. If you like to make them for a 220 00:13:04,808 --> 00:13:08,500 snack, the banana date, and Cheon muffins that I make all 221 00:13:08,500 --> 00:13:10,900 the time. Like, I would say, I make them 222 00:13:10,900 --> 00:13:14,500 at least once a fortnight, they're so delicious. 223 00:13:15,400 --> 00:13:18,900 But yeah, they're one of our absolute faves and That recipes 224 00:13:18,900 --> 00:13:22,100 there. I also popped up a recipe for 225 00:13:23,300 --> 00:13:26,500 the thermomix. Chicken, spinach bacon and 226 00:13:26,500 --> 00:13:28,600 pumpkin risotto that I made last week. 227 00:13:28,600 --> 00:13:31,400 I got quite a few questions on that as well over on Instagram. 228 00:13:31,600 --> 00:13:35,200 So that recipe is there. And also, there is a super, 229 00:13:35,200 --> 00:13:39,900 super easy meatball pasta bake as well, which has also been a 230 00:13:39,908 --> 00:13:42,500 massive hit. So all of those recipes are over 231 00:13:42,500 --> 00:13:46,200 there for you, literally just go to any rank and.com, okay? 232 00:13:46,200 --> 00:13:50,300 Now let's actually start talking About procrastination. 233 00:13:50,400 --> 00:13:54,400 So the quote. So those of you that our clients 234 00:13:54,400 --> 00:13:57,700 with bu happiness college would know that we always start our 235 00:13:57,700 --> 00:14:00,800 workshops with a quote that we have found. 236 00:14:00,800 --> 00:14:04,700 That is relevant to the topic. And I am so obsessed with this 237 00:14:04,700 --> 00:14:08,200 quote and I think it really paints a fantastic picture of 238 00:14:08,200 --> 00:14:11,400 what self-sabotage and procrastination actually is. 239 00:14:11,700 --> 00:14:15,900 So self-sabotage is knowing exactly what you need to do to 240 00:14:15,900 --> 00:14:19,800 improve but not doing it. It's procrastinating doing the 241 00:14:19,800 --> 00:14:22,700 very things that, you know, will make you happier. 242 00:14:23,200 --> 00:14:27,300 It's waiting until things are 100% perfect, until you do them. 243 00:14:27,900 --> 00:14:31,000 It's remaining in the comfort zone because of fear of failure 244 00:14:31,000 --> 00:14:35,200 or the uneasiness of change. Are you a prisoner of your own 245 00:14:35,200 --> 00:14:37,900 thoughts? It's time to take responsibility 246 00:14:38,100 --> 00:14:40,200 acknowledge. You have, put yourself in this 247 00:14:40,200 --> 00:14:44,200 mindset but also that you have the power to Free Yourself. 248 00:14:45,900 --> 00:14:47,800 I just found that quote, so powerful. 249 00:14:47,800 --> 00:14:51,100 I love it so much, and I thought, when I think about self 250 00:14:51,100 --> 00:14:54,300 sabotage, a procrastination, personally for myself, it really 251 00:14:54,300 --> 00:14:57,200 resonated. Now, if you guys aren't 252 00:14:57,200 --> 00:14:59,500 familiar, like I said, we run these workshops. 253 00:14:59,500 --> 00:15:03,700 So I do a workshop once a month and then there's also Declan and 254 00:15:03,700 --> 00:15:07,600 just and Elizabeth who also run workshops. 255 00:15:07,600 --> 00:15:10,600 So essentially we have a workshop every single week and 256 00:15:10,600 --> 00:15:13,300 so our workshops are Runners group workshops. 257 00:15:13,500 --> 00:15:16,300 So any of our members can Online live. 258 00:15:16,300 --> 00:15:19,500 If they're available live that night and they can jump on and 259 00:15:19,500 --> 00:15:21,900 they can run through the workbook that we've created and 260 00:15:21,900 --> 00:15:26,900 the content with us together as coaches or they're all saved and 261 00:15:26,900 --> 00:15:30,400 available is replays in your member resource Library as a 262 00:15:30,400 --> 00:15:32,900 client with us over at bu happiness College to. 263 00:15:32,900 --> 00:15:36,200 So if learning about this stuff, is your jam and if you're like, 264 00:15:36,200 --> 00:15:39,200 I would love to be able to have access to a new mindset topic 265 00:15:39,200 --> 00:15:42,000 every single week and have a workbook to run through and 266 00:15:42,300 --> 00:15:44,900 different tools and methods and things like that. 267 00:15:44,900 --> 00:15:47,900 That We're teaching you guys so that you can be learning more 268 00:15:47,900 --> 00:15:50,600 about yourself. Definitely send me a message and 269 00:15:50,600 --> 00:15:56,300 let me know because I can help you to understand what the what? 270 00:15:56,300 --> 00:15:59,000 Sorry I'm getting my words mixed up what our program, entails all 271 00:15:59,000 --> 00:16:01,300 that kind of stuff and whether you feel like it would be the 272 00:16:01,300 --> 00:16:04,400 right fit for you. So let's actually have a look at 273 00:16:04,400 --> 00:16:06,200 the difference between self-sabotage and 274 00:16:06,200 --> 00:16:08,000 procrastination here to start off with. 275 00:16:08,000 --> 00:16:11,100 So I always start off with creating awareness in my 276 00:16:11,100 --> 00:16:13,100 workshops about like, what is this? 277 00:16:13,100 --> 00:16:16,800 So that we can start to create Awareness for yourself because 278 00:16:16,800 --> 00:16:20,800 as you always know as I always say, sorry and you would know 279 00:16:20,800 --> 00:16:24,200 that we can't change something if we're not aware of it. 280 00:16:24,300 --> 00:16:28,800 So, self-sabotage is, when you undermine your own goals and 281 00:16:28,800 --> 00:16:31,200 values. It's acknowledging that there is 282 00:16:31,200 --> 00:16:33,900 something that you genuinely want, and believe is good for 283 00:16:33,900 --> 00:16:38,100 you, but then you do things that directly conflict with that 284 00:16:38,100 --> 00:16:40,300 goal. So self-sabotage can be 285 00:16:40,300 --> 00:16:42,800 conscious, but it can also be unconscious as well. 286 00:16:42,800 --> 00:16:46,900 So conscious examples of self. Sabotage would be things like 287 00:16:47,000 --> 00:16:49,300 knowing that you need to cook dinner but scrolling on your 288 00:16:49,300 --> 00:16:51,700 phone instead or knowing that you really want to clean the 289 00:16:51,708 --> 00:16:54,500 house but watching an episode of maps and sitting on the lounge, 290 00:16:54,600 --> 00:16:57,500 stuff like that. That's all very conscious forms 291 00:16:57,500 --> 00:17:01,600 of self-sabotage, unconscious forms of self-sabotage, can be 292 00:17:01,600 --> 00:17:04,599 things like, withdrawing from a relationship when problems are 293 00:17:04,599 --> 00:17:08,200 arising because of fear of previous relationship patterns. 294 00:17:08,500 --> 00:17:13,000 So they're definitely more, I guess like trauma-based. 295 00:17:13,000 --> 00:17:16,300 If we would like to use the word trauma, Unconscious self 296 00:17:16,300 --> 00:17:21,000 sabotage that it's a pattern of behavior or thinking that you 297 00:17:21,000 --> 00:17:24,400 may not even notice comes up for you or is happening for you, 298 00:17:24,800 --> 00:17:29,300 essentially, because you are trying to protect yourself from 299 00:17:29,300 --> 00:17:31,200 something that has happened before. 300 00:17:31,500 --> 00:17:34,100 So this is where when we start to notice a lot of these 301 00:17:34,100 --> 00:17:37,400 unconscious Behavior happening where it can be really useful to 302 00:17:37,400 --> 00:17:40,600 work with a coach because we can help you to call this out to 303 00:17:40,600 --> 00:17:43,800 recognize this but also to move through it and work through that 304 00:17:43,800 --> 00:17:47,100 past trauma or These patterns and behaviors that you have 305 00:17:47,100 --> 00:17:51,300 created to keep yourself safe, and create that safeness, is 306 00:17:51,300 --> 00:17:54,400 that even a word safety for yourself. 307 00:17:55,000 --> 00:17:57,000 Now, let's have a look at the difference between them and 308 00:17:57,000 --> 00:18:00,200 procrastination. So procrastination is the action 309 00:18:00,200 --> 00:18:04,200 of unnecessarily and voluntarily delaying, or postponing 310 00:18:04,200 --> 00:18:07,200 something, despite knowing that there will be negative 311 00:18:07,200 --> 00:18:11,300 consequences for doing so. So if we have a look at some 312 00:18:11,300 --> 00:18:14,200 examples of where you might notice self-sabotage, your 313 00:18:14,200 --> 00:18:16,200 procrastination, Coming up for you. 314 00:18:16,700 --> 00:18:19,900 There's so so many different examples and I really do want 315 00:18:19,900 --> 00:18:22,800 you to think about what resonates with you here. 316 00:18:22,800 --> 00:18:24,900 Or as I'm going through these examples. 317 00:18:24,900 --> 00:18:26,600 What about you like in your life? 318 00:18:26,600 --> 00:18:28,400 Specifically, where do you notice it? 319 00:18:28,500 --> 00:18:32,300 So, we could notice it with things like studying, it could 320 00:18:32,300 --> 00:18:36,000 be things like taking action on achieving your goal that you've 321 00:18:36,000 --> 00:18:38,700 set for yourself. You could be procrastinating on 322 00:18:38,700 --> 00:18:41,200 leaving a relationship and staying comfortable in that 323 00:18:41,200 --> 00:18:43,000 comfortability of that relationship. 324 00:18:43,000 --> 00:18:45,500 Even though, you know, deep down it's probably Not the 325 00:18:45,500 --> 00:18:47,900 relationship that you would like to be in that. 326 00:18:47,900 --> 00:18:50,400 You can Envision yourself in for the rest of your life. 327 00:18:50,600 --> 00:18:52,700 It could be something like moving house. 328 00:18:52,900 --> 00:18:55,100 Maybe leaving a job that you don't like. 329 00:18:55,300 --> 00:18:58,200 Potentially we could look at wanting to change habits, like 330 00:18:58,200 --> 00:19:01,900 drinking less eating healthier having less screen time. 331 00:19:02,100 --> 00:19:04,600 This is where a lot of that, self-sabotage Behavior can come 332 00:19:04,600 --> 00:19:07,100 in where it's like, I know that I want to change these things, 333 00:19:07,100 --> 00:19:09,700 but it feels hard, right? Or it's my comfort zone. 334 00:19:10,100 --> 00:19:13,100 We could also look at procrastination on those daily 335 00:19:13,100 --> 00:19:19,300 mundane tasks or Things as well as those daily rituals or habits 336 00:19:19,300 --> 00:19:21,400 and things like that that you have for yourself. 337 00:19:21,400 --> 00:19:22,900 So it could be your morning routine. 338 00:19:22,900 --> 00:19:26,000 It could be a certain aspect of your morning or evening routine 339 00:19:26,400 --> 00:19:29,500 that you notice is not really vibing for you. 340 00:19:30,000 --> 00:19:34,300 That is then also resulting in procrastination or self-sabotage 341 00:19:34,300 --> 00:19:38,200 as well. So with all that being said, I 342 00:19:38,200 --> 00:19:41,800 do just invite you to just take a second and think where do I 343 00:19:41,800 --> 00:19:44,300 notice like if I was to think about, where have I been 344 00:19:44,300 --> 00:19:45,700 procrastinating? Lately. 345 00:19:45,900 --> 00:19:48,400 What areas of life? Do I notice coming up for me 346 00:19:48,400 --> 00:19:52,000 that's resonating here. What do you notice? 347 00:19:52,300 --> 00:19:55,500 Where is that self sabotage or that procrastination coming up 348 00:19:55,500 --> 00:19:57,800 for you, what things are you putting off either 349 00:19:57,800 --> 00:20:02,200 subconsciously or maybe unconsciously, sorry consciously 350 00:20:02,200 --> 00:20:05,600 or unconsciously subconscious and unconscious of the same 351 00:20:05,600 --> 00:20:09,300 word, Amy? Okay. 352 00:20:09,300 --> 00:20:11,100 So now that you've been able to create a little bit of 353 00:20:11,100 --> 00:20:14,700 awareness, I want to teach you about the different areas of the 354 00:20:14,700 --> 00:20:17,900 brain that affect self-sabotage and procrastination. 355 00:20:18,100 --> 00:20:21,100 Like I said for me when I learned this, this was my Really 356 00:20:21,100 --> 00:20:22,900 big. Aha moment where I was like, 357 00:20:22,900 --> 00:20:27,800 whoa, I really wish I knew this like 15 years ago because it 358 00:20:27,800 --> 00:20:33,300 would have really helped a lot. So we have our limbic system and 359 00:20:33,300 --> 00:20:36,500 we also have our prefrontal cortex. 360 00:20:36,500 --> 00:20:39,400 So these are the two main areas that are affected when we're 361 00:20:39,400 --> 00:20:42,800 really looking at self-sabotage and procrastination. 362 00:20:42,900 --> 00:20:45,200 These are the two areas of the brain that are really firing. 363 00:20:45,500 --> 00:20:51,400 So with our limbic system, this is our reptilian Brain. 364 00:20:51,400 --> 00:20:56,000 This is our emotional fight or flight, survival responses. 365 00:20:56,200 --> 00:21:00,500 It's our limbic system is our Behavior like getting food 366 00:21:00,700 --> 00:21:04,300 looking for danger reproduction caring for yourself. 367 00:21:04,300 --> 00:21:06,900 Keeping yourself safe may be caring for children, looking out 368 00:21:06,900 --> 00:21:08,600 for your friends, that kind of stuff. 369 00:21:08,700 --> 00:21:12,400 This is our limbic system. It's it's a lot of the behaviors 370 00:21:12,400 --> 00:21:15,400 that we're doing super regularly on autopilot without even 371 00:21:15,400 --> 00:21:18,300 realizing that we're doing it even things like breathing, you 372 00:21:18,300 --> 00:21:21,200 know when you're hungry you go and make So food. 373 00:21:21,200 --> 00:21:24,000 This is our limbic system. Keeping you safe and doing the 374 00:21:24,000 --> 00:21:26,100 things that you need to do to keep yourself Alive. 375 00:21:27,200 --> 00:21:30,600 Now, what we also have is the prefrontal cortex. 376 00:21:30,600 --> 00:21:35,300 Now, this is your logical thinking it is, you're planning. 377 00:21:35,800 --> 00:21:39,600 It is your understanding of consequences and emotions. 378 00:21:40,200 --> 00:21:44,200 It's your ability to be calming yourself down your prefrontal. 379 00:21:44,200 --> 00:21:46,500 Cortex is your critical thinking. 380 00:21:46,500 --> 00:21:50,000 It's your debating. Its considering things without 381 00:21:50,000 --> 00:21:52,200 getting sued. Super emotional. 382 00:21:52,200 --> 00:21:55,500 So this is our prefrontal cortex. 383 00:21:55,500 --> 00:21:58,400 So it's our logical. Thinking things like I need to 384 00:21:58,400 --> 00:22:00,500 do this, I should be getting this done. 385 00:22:00,700 --> 00:22:03,500 It's the reasoning that comes in of like, yep, I'm going to do 386 00:22:03,500 --> 00:22:05,100 this today. These are all the things on my 387 00:22:05,100 --> 00:22:07,100 to-do list. I need to get this, this, this, 388 00:22:07,100 --> 00:22:09,600 and this done, that's our logical thinking, it's our 389 00:22:09,600 --> 00:22:13,500 prefrontal cortex when we think about that emotional side or the 390 00:22:13,500 --> 00:22:17,400 limbic system, it's the things that then come in, like our, but 391 00:22:17,400 --> 00:22:20,500 I don't feel like doing that. I don't really want to do that. 392 00:22:20,600 --> 00:22:24,300 You can see the difference in the thinking patterns that we 393 00:22:24,300 --> 00:22:28,000 can start to notice there. Now, I'm going to give you a 394 00:22:28,000 --> 00:22:31,700 really, really simple. Real life example that I can. 395 00:22:31,700 --> 00:22:34,100 Pretty much guarantee has happened to you before because 396 00:22:34,100 --> 00:22:37,200 every single person that was online live for this Workshop 397 00:22:37,200 --> 00:22:38,900 was laughing and resonating with this. 398 00:22:38,900 --> 00:22:43,400 But also, when you can see how this can happen in such a simple 399 00:22:43,400 --> 00:22:47,300 task, you will hopefully also be able to start to notice it 400 00:22:47,300 --> 00:22:49,300 coming up in other areas for you as well. 401 00:22:49,300 --> 00:22:53,100 So, my example, Sample that I have for you is getting out of 402 00:22:53,100 --> 00:22:56,300 the shower. So, let's just say, for example, 403 00:22:56,300 --> 00:22:59,200 it's been a long day, or maybe it's the middle of winter and 404 00:22:59,200 --> 00:23:01,200 you're really looking forward to a nice warm shower. 405 00:23:01,700 --> 00:23:05,100 Now, your logical brain, you've been in the shower for say, five 406 00:23:05,100 --> 00:23:08,000 or ten minutes, go logical brain is thinking. 407 00:23:08,100 --> 00:23:09,600 All right, let's get out of the shower. 408 00:23:09,600 --> 00:23:13,200 I've got other things to do. So you're also going through 409 00:23:13,200 --> 00:23:15,700 your list of, like, I want to get out of the shower, if it's 410 00:23:15,700 --> 00:23:17,400 the evening, it's like I want to read my book. 411 00:23:17,400 --> 00:23:19,600 I'm going to go and make myself my cup of tea. 412 00:23:19,800 --> 00:23:21,200 I want to do my skin. Care. 413 00:23:21,400 --> 00:23:23,400 It's your logical brain. Like I've got stuff to do. 414 00:23:23,400 --> 00:23:27,400 Come on, let's go now. If you wait too long, your 415 00:23:27,400 --> 00:23:33,700 emotional or limbic system and side of your brain kicks in and 416 00:23:33,700 --> 00:23:36,600 starts to think maybe things like hang on a second. 417 00:23:36,600 --> 00:23:39,600 This is really nice. I want to stay here in the 418 00:23:39,600 --> 00:23:43,500 shower, it's warm, its relaxing. Like, I like it in here. 419 00:23:43,500 --> 00:23:48,700 I don't really want to get out. I know that prefrontal cortex 420 00:23:48,700 --> 00:23:50,400 and logical thinking you're telling me. 421 00:23:50,600 --> 00:23:53,700 That I've got these other things to do and I know it makes sense 422 00:23:53,700 --> 00:23:57,600 for me to get out, but I don't want to. 423 00:23:58,800 --> 00:24:01,400 So this is the big difference here. 424 00:24:01,700 --> 00:24:04,900 So some other examples that you might notice this coming up in 425 00:24:04,900 --> 00:24:07,500 the simple that kind of day-to-day things is getting out 426 00:24:07,500 --> 00:24:09,800 of bed. Maybe putting your shoes on and 427 00:24:09,800 --> 00:24:11,600 going to the gym or going for a run. 428 00:24:12,400 --> 00:24:15,800 You could be looking at things like cleaning the house studying 429 00:24:15,800 --> 00:24:20,100 doing an assessment planning for a meeting that you have at work 430 00:24:20,100 --> 00:24:22,000 or a presentation. That you have coming up those 431 00:24:22,000 --> 00:24:25,400 types of things. So we noticed that our logical 432 00:24:25,400 --> 00:24:28,800 brain is like, okay, cool. Time to sit down and do my study 433 00:24:28,800 --> 00:24:33,800 or time to sit down and get this Presentation done, full. 434 00:24:33,900 --> 00:24:38,000 Oh my gosh, my words today, you guys definitely not helpful to 435 00:24:38,000 --> 00:24:40,800 forget words when you're trying to record a podcast episode. 436 00:24:42,700 --> 00:24:46,200 So we notice these things coming up, where the logical brain is 437 00:24:46,200 --> 00:24:48,800 like, okay. Other stuff to do things on my 438 00:24:48,800 --> 00:24:53,100 to-do list, it makes sense for me to stop doing this thing now 439 00:24:53,100 --> 00:24:57,300 or to like kick my butt into gear and get out of bed or put 440 00:24:57,300 --> 00:24:59,200 my shoes on. I'll put the YouTube video on to 441 00:24:59,200 --> 00:25:02,200 do my workout or I'm hungry. Let's make lunch. 442 00:25:03,100 --> 00:25:07,500 Those types of things. We notice, then that the 443 00:25:07,500 --> 00:25:10,500 emotional side or that limbic system kicks in, and that's when 444 00:25:10,500 --> 00:25:13,100 our excuses can start to come up. 445 00:25:13,200 --> 00:25:16,800 So, I want you to again, take a second and just think about 446 00:25:16,800 --> 00:25:18,900 where do I notice this coming up for me? 447 00:25:18,900 --> 00:25:22,000 Like, where do I notice the procrastination kicking in? 448 00:25:22,100 --> 00:25:25,200 Maybe it's getting out of the shower, maybe it's getting out 449 00:25:25,200 --> 00:25:27,300 of bed and not scrolling on your phone in the morning. 450 00:25:27,500 --> 00:25:30,800 Maybe it is, tied in your house, cleaning house cooking dinners 451 00:25:30,800 --> 00:25:33,900 of an evening doing your meal planning and Prepping on the 452 00:25:33,900 --> 00:25:36,500 weekends, whatever it is for you. 453 00:25:37,400 --> 00:25:39,600 Where is your procrastination coming up? 454 00:25:39,600 --> 00:25:43,300 Where are you buying into your own excuses? 455 00:25:43,800 --> 00:25:46,800 So again, the excuses in this example is things like but it's 456 00:25:46,800 --> 00:25:49,200 nice in here, like I want to stay in the shower. 457 00:25:49,200 --> 00:25:53,400 It's nice and warm. I feel relaxed Where are your 458 00:25:53,400 --> 00:25:55,800 excuses coming up and what do they look like? 459 00:25:55,800 --> 00:25:58,100 When you notice there's a certain area that you're 460 00:25:58,100 --> 00:26:00,700 procrastinating in, maybe if you're scrolling on your phone, 461 00:26:00,700 --> 00:26:03,300 it's like all. But like I'm just, I'm just 462 00:26:03,300 --> 00:26:05,000 going to be on my phone for 5 minutes. 463 00:26:05,200 --> 00:26:08,500 I'm just taking a time to switch my brain off and relax, or I'm 464 00:26:08,500 --> 00:26:09,700 just getting a little bit of work done. 465 00:26:09,700 --> 00:26:13,400 I'm just responding to emails those types of things guys, 466 00:26:13,400 --> 00:26:17,000 they're still excuses. So there's a lot of different 467 00:26:17,000 --> 00:26:20,300 reasons why self-sabotage and procrastination can happen. 468 00:26:20,500 --> 00:26:23,200 I'm going to run you through a few of What they might be so 469 00:26:23,200 --> 00:26:25,600 that you can again start to create another level of 470 00:26:25,600 --> 00:26:28,400 awareness for you instead of just being like, okay cool. 471 00:26:28,400 --> 00:26:32,600 This is something that I do. So there's a few different ones 472 00:26:32,600 --> 00:26:36,000 like I said, there's actually so many I've just kind of narrowed 473 00:26:36,000 --> 00:26:40,000 it down to what I would personally say is the top six 474 00:26:41,100 --> 00:26:42,600 and I will run you through what they are. 475 00:26:42,600 --> 00:26:45,600 So one of the reasons that I have is that you have too many 476 00:26:45,600 --> 00:26:48,600 options sometimes. When you give yourself too many 477 00:26:48,600 --> 00:26:52,100 options, it can feel really overwhelming and when you feel 478 00:26:52,200 --> 00:26:56,200 overwhelmed sometimes that can also lead to shutting down and 479 00:26:56,200 --> 00:26:59,100 just not making a decision at all or going for one of your 480 00:26:59,100 --> 00:27:02,500 destruction techniques, like scrolling on your phone like 481 00:27:02,500 --> 00:27:05,700 listening to a podcast like basically doing anything apart 482 00:27:05,700 --> 00:27:08,200 from the things that are making you feel overwhelmed. 483 00:27:08,900 --> 00:27:13,800 So we want to look at how can I reduce some of my options and 484 00:27:13,800 --> 00:27:15,900 I'm going to talk to you about that in about 5 minutes. 485 00:27:16,500 --> 00:27:19,500 Another reason that self to self-sabotage, sorry and 486 00:27:19,500 --> 00:27:22,100 procrastination can happen is perfectionism. 487 00:27:22,500 --> 00:27:25,400 So this is a thinking pattern that you can get stuck in or 488 00:27:25,400 --> 00:27:27,600 cognitive distortion. If you're familiar with my 489 00:27:27,600 --> 00:27:33,500 mindset series that I did a few months ago, perfectionism and 490 00:27:33,500 --> 00:27:37,800 setting really high standards on yourself and having that high 491 00:27:37,800 --> 00:27:43,900 achiever driver can be a really good thing, but it can also be 492 00:27:43,900 --> 00:27:47,000 quite limiting as well. So, if you notice that you've 493 00:27:47,000 --> 00:27:49,700 got a high achiever driver, if you notice that you can be a bit 494 00:27:49,700 --> 00:27:52,700 of a perfectionist, if you're really good at beating, Self up, 495 00:27:52,700 --> 00:27:55,700 if you're really good at pointing out what you've done 496 00:27:55,700 --> 00:27:58,700 wrong, instead of focusing on what you're doing really well, 497 00:27:58,700 --> 00:28:00,600 or what you feel like you've done, right? 498 00:28:01,000 --> 00:28:03,300 There's a good chance that you lean towards having a bit of a 499 00:28:03,300 --> 00:28:06,900 perfectionism driver here. So we want to work with our 500 00:28:06,900 --> 00:28:11,600 strengths and also notice the limitations, so our strengths of 501 00:28:11,600 --> 00:28:14,100 our perfectionism or high achiever driver can be that. 502 00:28:14,100 --> 00:28:17,500 Yeah, maybe you are able to get a lot of things done, or maybe 503 00:28:17,500 --> 00:28:22,100 you really like to put out a high quality of work now, 504 00:28:22,200 --> 00:28:24,500 They're not bad things. But when we look at the 505 00:28:24,500 --> 00:28:27,000 limitations of that perfectionism or high achiever 506 00:28:27,000 --> 00:28:30,900 driver, what we can also see is that it can be linked to 507 00:28:30,900 --> 00:28:35,000 negative, self-talk it can be linked to procrastination, it 508 00:28:35,000 --> 00:28:38,100 can be linked to self-sabotage, really buying into your own 509 00:28:38,100 --> 00:28:42,000 excuses, putting your own road-book blocks into place. 510 00:28:42,000 --> 00:28:45,100 I would say with that perfectionism driver that can 511 00:28:45,100 --> 00:28:49,900 come up there because you're continuously believing and 512 00:28:49,900 --> 00:28:52,500 leaning into that. Feeling that will this is Good 513 00:28:52,500 --> 00:28:54,200 enough, it's not what I expected. 514 00:28:54,200 --> 00:28:57,700 It's not what I was hoping for. So again, it can look like 515 00:28:57,700 --> 00:29:02,300 having really high expectations on yourself and so just getting 516 00:29:02,300 --> 00:29:04,500 clear on what are the expectations that I've set for 517 00:29:04,508 --> 00:29:08,900 this certain thing that I'm doing and how am I not meeting 518 00:29:08,900 --> 00:29:12,000 them? And one of the things, the quote 519 00:29:12,000 --> 00:29:15,800 has escaped me but I'll come back to it, it's maybe something 520 00:29:15,800 --> 00:29:20,800 like done is better than look, I'll come back to it if I can 521 00:29:20,800 --> 00:29:22,800 remember. I feel like my baby Rains really 522 00:29:22,800 --> 00:29:26,900 kicked in today, okay? So my next reason that I have 523 00:29:26,900 --> 00:29:29,900 for you is Black or White thinking or that can also be 524 00:29:29,900 --> 00:29:34,500 called All or Nothing thinking. So with procrastination and 525 00:29:34,500 --> 00:29:41,200 self-sabotage, let's say for example you have said that okay 526 00:29:41,300 --> 00:29:44,600 for three mornings this week three or four mornings this week 527 00:29:44,600 --> 00:29:47,200 I am going to do my work out first thing in the morning as 528 00:29:47,200 --> 00:29:50,300 soon as I get up and so that's your goal that you've set for 529 00:29:50,300 --> 00:29:53,900 yourself and your action steps. Something happens, Monday 530 00:29:53,900 --> 00:29:55,900 morning you get up and you're like yep, I'm up. 531 00:29:55,900 --> 00:29:57,500 I'm out of bed. I've done my work out. 532 00:29:57,600 --> 00:29:59,900 Amazing. Love that for you choose day 533 00:29:59,900 --> 00:30:02,200 comes around. Something, throws you off, maybe 534 00:30:02,200 --> 00:30:03,800 you had a really bad night sleep. 535 00:30:03,900 --> 00:30:05,500 Maybe you slip through your alarm. 536 00:30:05,500 --> 00:30:07,100 Maybe you press snooze three times. 537 00:30:07,100 --> 00:30:10,000 And then you feel like you're rushing around, trying to get 538 00:30:10,000 --> 00:30:13,000 ready for work or get the kids ready to get out the door, those 539 00:30:13,000 --> 00:30:16,900 types of things black or white thinking or all-or-nothing. 540 00:30:16,900 --> 00:30:21,200 Thinking can kick in here and have you feeling like oh well 541 00:30:21,200 --> 00:30:23,700 I've ruined it for They then there's no point. 542 00:30:23,700 --> 00:30:26,500 Like, I've got no other time now, I was supposed to be doing 543 00:30:26,500 --> 00:30:29,000 my workout in the morning, so that's it. 544 00:30:29,100 --> 00:30:33,600 The reality is, yes, it might be ideal for you to be doing your 545 00:30:33,600 --> 00:30:36,400 workout in the morning. That doesn't mean that there is 546 00:30:36,400 --> 00:30:39,900 no time and that you cannot prioritize that, if that is a 547 00:30:39,900 --> 00:30:44,000 goal that you have also realizing that. 548 00:30:44,000 --> 00:30:46,700 Okay, well, ideally you would have liked to do it on Monday, 549 00:30:46,700 --> 00:30:50,800 Tuesday, Wednesday, but your goal was actually to be working 550 00:30:50,800 --> 00:30:54,800 out or moving your body. Times a week four times for this 551 00:30:54,800 --> 00:30:57,300 week, there's seven days in this week. 552 00:30:57,500 --> 00:30:59,600 So, just because you've missed one of the days that you 553 00:30:59,600 --> 00:31:01,700 originally had allocated in your mind. 554 00:31:01,900 --> 00:31:04,800 Doesn't mean that you've ruined the whole week, you still got 555 00:31:04,800 --> 00:31:08,100 the rest of the week to be organizing that and to be moving 556 00:31:08,100 --> 00:31:10,900 through your self sabotage on your procrastination. 557 00:31:11,800 --> 00:31:14,300 So really getting clear on, where do you notice that 558 00:31:14,300 --> 00:31:17,600 all-or-nothing? Thinking this is one that I've 559 00:31:17,600 --> 00:31:20,600 got a lot of feedback from I was talking about black or white 560 00:31:20,600 --> 00:31:23,700 thinking over on my Instagram stories a few weeks ago and I 561 00:31:23,708 --> 00:31:26,400 had quite a few messages coming back from people saying, oh my 562 00:31:26,400 --> 00:31:29,700 gosh, like I definitely noticed that coming up for me as well. 563 00:31:31,100 --> 00:31:34,000 It could even be something like our normally I do my meal 564 00:31:34,000 --> 00:31:37,000 planning on Sundays and I haven't done that and now it's 565 00:31:37,000 --> 00:31:40,300 Tuesday and you know, we're nearly halfway through the week. 566 00:31:40,300 --> 00:31:43,200 What's the point? Well, the point is that you 567 00:31:43,200 --> 00:31:46,000 still have Tuesday night, you still have all day Wednesday, 568 00:31:46,000 --> 00:31:48,400 Thursday, Friday, Saturday, Sunday, left in the week. 569 00:31:48,800 --> 00:31:52,100 Are you really not going to be doing any meal planning or a? 570 00:31:52,200 --> 00:31:58,800 The grocery shop for the rest of those five days and just hoping 571 00:31:58,800 --> 00:32:00,400 to be able to throw things together. 572 00:32:00,500 --> 00:32:04,800 Because what happens when you do just hope to throw things 573 00:32:04,800 --> 00:32:07,500 together, you're in that fight or flight mode. 574 00:32:07,500 --> 00:32:11,100 You're not feeling organized, you're not feeling like you've 575 00:32:11,100 --> 00:32:14,100 got yourself sorted, it's another thing that you are then 576 00:32:14,200 --> 00:32:17,500 thinking about as well. And this goes for so many other 577 00:32:17,500 --> 00:32:20,300 things not just meal planning and meal prepping and grocery 578 00:32:20,300 --> 00:32:23,300 shopping. But so many Any other things. 579 00:32:23,300 --> 00:32:26,700 So when we get stuck in that all-or-nothing thinking pattern, 580 00:32:26,800 --> 00:32:29,600 I want you to just call it out. See it for what it is and just 581 00:32:29,600 --> 00:32:31,400 question. Well, is this really true? 582 00:32:31,400 --> 00:32:35,800 Like am I buying into? Excuse me, buying into my All or 583 00:32:35,800 --> 00:32:39,900 Nothing or my black or white thinking pattern here and what 584 00:32:39,900 --> 00:32:43,000 can I do to be moving through? That is this 100% true for me. 585 00:32:43,900 --> 00:32:46,600 Now, one of the other reasons that self-sabotage and 586 00:32:46,600 --> 00:32:49,900 procrastination can happen is maybe you might be scared to 587 00:32:49,900 --> 00:32:52,100 lose what you have. So this is a big one. 588 00:32:52,200 --> 00:32:56,000 When we look at procrastination around creating change. 589 00:32:56,100 --> 00:33:00,400 So like I mentioned very earlier in the episode, we could be 590 00:33:00,400 --> 00:33:04,100 looking at things like leaving a relationship, getting a new job, 591 00:33:04,100 --> 00:33:08,700 moving house, things like that, it's the big decisions in life. 592 00:33:08,700 --> 00:33:12,200 It's the change in life and that can feel scary. 593 00:33:12,200 --> 00:33:15,200 It can feel hard. We like to be in our comfort 594 00:33:15,200 --> 00:33:18,900 zone because it feels safe and we like safety, safety. 595 00:33:18,900 --> 00:33:21,600 Essentially, in our brain, safety Keeps Us Alive. 596 00:33:22,300 --> 00:33:26,100 And so there's a reason why change can make so many of us 597 00:33:26,100 --> 00:33:29,700 feel quite uncomfortable, but it's also recognizing that I 598 00:33:29,700 --> 00:33:32,200 mean, changes happening all around you every single day. 599 00:33:32,200 --> 00:33:35,100 You're not the same person. You are last week, you're not 600 00:33:35,100 --> 00:33:36,700 the same person. You are two weeks. 601 00:33:36,700 --> 00:33:40,400 You were two weeks ago a month ago, six months ago, four years 602 00:33:40,400 --> 00:33:44,700 ago, you are ever evolving as much as you don't like to admit 603 00:33:44,700 --> 00:33:46,500 it. And as much as you would like to 604 00:33:46,500 --> 00:33:51,300 think that you don't like change, you can be scared to 605 00:33:51,300 --> 00:33:53,300 lose what you have. Can be scared of change. 606 00:33:53,300 --> 00:33:56,700 It can make you feel nervous and that's okay, that's very normal, 607 00:33:57,500 --> 00:34:01,600 but it doesn't have to lead to procrastination and putting off 608 00:34:01,600 --> 00:34:05,000 things. Now, the last one that I have 609 00:34:05,000 --> 00:34:07,900 for you, as one of the reasons is being worried about what 610 00:34:07,900 --> 00:34:10,199 other people think, and what other people feel. 611 00:34:11,699 --> 00:34:15,800 So I guess that actually kind of touches on my next episode that 612 00:34:15,800 --> 00:34:18,199 I'm going to be doing for you guys, which is how to stop 613 00:34:18,199 --> 00:34:19,600 worrying about what other people think. 614 00:34:19,600 --> 00:34:23,699 Literally, that whole Workshop, that Iran is on this specific 615 00:34:23,699 --> 00:34:26,699 topic. But when we are worried about 616 00:34:26,699 --> 00:34:29,199 what other people think and what other people feel, essentially 617 00:34:29,199 --> 00:34:31,600 what we start to do and what starts to become a bit of a 618 00:34:31,607 --> 00:34:35,800 habit or a pattern is you start to put what you think and feel 619 00:34:36,000 --> 00:34:39,800 second, this can be a bit of a gradual change, it can be 620 00:34:39,800 --> 00:34:42,600 something that's like oh I'm just doing it every now and then 621 00:34:42,800 --> 00:34:45,699 but if it starts to become more of a pattern and more of a habit 622 00:34:45,699 --> 00:34:49,500 for your brain, all of a sudden, you're so worried and concerned 623 00:34:49,500 --> 00:34:52,600 about what everybody else is thinking and feeling And what 624 00:34:52,600 --> 00:34:56,000 their days are looking like and how you can be the helper and be 625 00:34:56,000 --> 00:34:59,200 that person that's there for them and helping them, and 626 00:34:59,300 --> 00:35:01,600 worrying about what they're thinking and feeling and taking 627 00:35:01,600 --> 00:35:04,700 that into account that you forget to connect with yourself 628 00:35:05,100 --> 00:35:07,900 and check in with yourself to see how you're actually thinking 629 00:35:07,900 --> 00:35:11,500 and feeling and what you want to do about that. 630 00:35:12,200 --> 00:35:14,200 So, I've got some different tools. 631 00:35:14,200 --> 00:35:17,200 I'm not going to run you through all of them because I mean this 632 00:35:17,200 --> 00:35:20,300 is a sneak peek into what one of the workshops would be like and 633 00:35:20,300 --> 00:35:23,800 what the content is like and I can't give Away the whole entire 634 00:35:24,100 --> 00:35:27,000 workshop, for you. Because otherwise, why would you 635 00:35:27,000 --> 00:35:29,800 come and join up with bu happiness college, right? 636 00:35:30,800 --> 00:35:33,700 But there is some tools that I am going to talk you through to 637 00:35:33,700 --> 00:35:37,000 help you because I don't want to also leave you in the Lurch as 638 00:35:37,000 --> 00:35:39,400 well. The first tool is, literally 639 00:35:39,400 --> 00:35:41,900 being aware of the different areas, of the brain, and getting 640 00:35:41,900 --> 00:35:44,200 more comfortable with recognizing that coming up for 641 00:35:44,200 --> 00:35:47,500 you. So recognizing that. 642 00:35:47,500 --> 00:35:50,000 Okay. I've got say these three things. 643 00:35:50,000 --> 00:35:52,000 I my non-negotiable things on my to-do. 644 00:35:52,100 --> 00:35:54,400 List today. And these are the things that I 645 00:35:54,400 --> 00:35:58,000 am getting done. No excuses, my non-negotiables 646 00:35:58,000 --> 00:36:01,300 this is happening. And then I want you to start to 647 00:36:01,308 --> 00:36:05,200 notice, okay, where are the excuses coming up for you during 648 00:36:05,200 --> 00:36:07,500 that day? Then as well, like we said with 649 00:36:07,500 --> 00:36:10,600 the shower or but this is nice. It's nice and warm and relaxed. 650 00:36:10,600 --> 00:36:14,000 Like, I don't want to be moving things, I don't feel like doing 651 00:36:14,000 --> 00:36:15,700 that. I don't want to do that thing. 652 00:36:16,400 --> 00:36:18,900 Just be aware of it and call it out for what it is. 653 00:36:18,900 --> 00:36:22,000 Recognized it. Okay this is my limbic. 654 00:36:22,100 --> 00:36:25,400 I'm kicking in right now. This is my emotional reasoning, 655 00:36:25,700 --> 00:36:28,300 it's giving me an excuse that. Excuse feels good. 656 00:36:28,700 --> 00:36:32,800 I don't have to choose to buy into this excuse though. 657 00:36:33,400 --> 00:36:37,400 I can just view it for what it is and this has been an absolute 658 00:36:37,400 --> 00:36:39,300 game changer. For some of my clients over the 659 00:36:39,300 --> 00:36:42,300 last two weeks that I've been working on this with is simply 660 00:36:42,300 --> 00:36:45,300 having that awareness. They just feel like, oh my gosh, 661 00:36:45,300 --> 00:36:47,900 like I understand myself so much more. 662 00:36:47,900 --> 00:36:53,100 I can literally see and feel this happening in my brain. and 663 00:36:53,100 --> 00:36:57,100 they've had multiple examples of this actually coming up for them 664 00:36:57,100 --> 00:37:00,700 where they're like, whoa, This is what I mean was talking about 665 00:37:00,700 --> 00:37:02,800 in the workshop. I'm like my brain is literally 666 00:37:02,800 --> 00:37:05,300 doing that right now. I can hear my excuse that I'm 667 00:37:05,308 --> 00:37:09,900 giving myself and all I have to say to that excuses, know I can 668 00:37:09,900 --> 00:37:12,700 be better than you, you're just a thought at the end of the day, 669 00:37:12,700 --> 00:37:14,400 that's all excuses are his thoughts. 670 00:37:15,300 --> 00:37:17,700 Now, another one is also the five-second rule. 671 00:37:17,700 --> 00:37:20,700 So if you haven't heard of the five-second rule, I really 672 00:37:20,700 --> 00:37:25,200 encourage you to go and either read Mel Robbins book on the 673 00:37:25,200 --> 00:37:28,000 five-second rule, because she talks a lot about the two 674 00:37:28,000 --> 00:37:32,800 different parts of the brain. And she is absolutely amazing. 675 00:37:32,900 --> 00:37:36,800 Amazing amazing. Amazing, definitely a leader in 676 00:37:36,800 --> 00:37:40,900 her field and she definitely explains the two different parts 677 00:37:40,900 --> 00:37:42,900 of the brain. Way better than what I can at 678 00:37:42,900 --> 00:37:46,100 the moment. But the five second rule is 679 00:37:46,100 --> 00:37:48,500 basically. So what she says is you've got 680 00:37:48,500 --> 00:37:51,500 five seconds before that emotional side, and that 681 00:37:51,500 --> 00:37:54,400 emotional reasoning. All those excuses start to come 682 00:37:54,400 --> 00:37:56,300 in and that you start to buy into them. 683 00:37:56,400 --> 00:38:00,100 So the whole point of the five second rule is That if you give 684 00:38:00,100 --> 00:38:04,700 yourself less than 5 seconds and you are actively taking action 685 00:38:04,700 --> 00:38:09,300 already and moving through and doing the thing then you've got 686 00:38:09,300 --> 00:38:13,000 no opportunity for your excuses to even come up for you. 687 00:38:13,300 --> 00:38:17,000 So she has if you literally Google Mel, Robbins, five, 688 00:38:17,000 --> 00:38:20,000 second rule, there is so many different videos that will come 689 00:38:20,000 --> 00:38:22,400 up. She's got an amazing, Ted talk 690 00:38:22,400 --> 00:38:24,700 as well. So I really do encourage you to 691 00:38:24,700 --> 00:38:27,300 go and look into that, but basically how I use the 692 00:38:27,300 --> 00:38:29,000 five-second rule in my normal day-to-day. 693 00:38:29,200 --> 00:38:31,600 Day life will be with the things. 694 00:38:31,600 --> 00:38:35,400 Like for example, getting out of bed, if you guys are over in the 695 00:38:35,400 --> 00:38:37,400 glow up, Facebook group, you would know that. 696 00:38:37,400 --> 00:38:39,700 One of the things I've really been trying to focus on that, I 697 00:38:39,707 --> 00:38:42,100 really resonated with our action steps over. 698 00:38:42,100 --> 00:38:46,100 Our 30-day reset that we did last month was having phone 699 00:38:46,100 --> 00:38:47,300 free. Time in the mornings. 700 00:38:47,300 --> 00:38:50,500 I noticed that the scrolling was really starting to come into 701 00:38:50,500 --> 00:38:55,200 play for me in the mornings. And so with the five-second 702 00:38:55,200 --> 00:38:56,800 rule, now what I bring in is, okay? 703 00:38:56,800 --> 00:39:00,200 My alarms going off at 6, a.m. I alarms going Going off and I 704 00:39:00,200 --> 00:39:03,900 count down from five. So five four, three, two, one. 705 00:39:03,900 --> 00:39:05,900 Once it gets to one, that's it, I'm up. 706 00:39:05,900 --> 00:39:07,700 I'm out of bed. No excuses. 707 00:39:08,200 --> 00:39:11,800 I am up and my day has started and I started to take action 708 00:39:11,800 --> 00:39:13,700 and, you know, she's exactly right. 709 00:39:13,900 --> 00:39:17,300 There is no room for those excuses to come up in that 5 710 00:39:17,300 --> 00:39:20,300 seconds, then I'm not even really thinking about it. 711 00:39:20,300 --> 00:39:23,700 It's like I'm automatically just up and out of bed by using that 712 00:39:23,700 --> 00:39:26,100 tool. So, if you want to be better 713 00:39:26,100 --> 00:39:29,000 than your excuses, don't even give them an opportunity to 714 00:39:29,000 --> 00:39:30,500 come. I mean, and utilize the five 715 00:39:30,500 --> 00:39:33,000 second rule. Now I've also spoken about the 716 00:39:33,000 --> 00:39:36,400 five second rule as a tool to be able to reduce things like 717 00:39:36,400 --> 00:39:41,700 overwhelm and things like procrastinating because Say for 718 00:39:41,700 --> 00:39:46,200 example, you have said I'm going to work out today and let's say 719 00:39:46,200 --> 00:39:48,800 you have bought into one of your excuses and you get up and 720 00:39:48,800 --> 00:39:51,100 you're like, oh shit. I've got this email that I need 721 00:39:51,100 --> 00:39:55,400 to send or I need to uh, I forgot to do my meal prep, or I 722 00:39:55,408 --> 00:39:58,900 haven't cooked my breakfast or the house is a mess and that's 723 00:39:58,900 --> 00:40:01,200 more of a priority for me this morning at the moment. 724 00:40:01,200 --> 00:40:04,100 Okay, that's cool. Now, the reason that we can 725 00:40:04,100 --> 00:40:06,700 bring in all the way that we can bring in the five-second rule, 726 00:40:06,700 --> 00:40:10,700 here is okay, I'm going to make a decision. 727 00:40:11,000 --> 00:40:16,700 Now, is this movement today still a priority for me? 728 00:40:16,900 --> 00:40:19,300 Is it something that I want to do today? 729 00:40:19,300 --> 00:40:21,600 And if the answer is still Yes. Okay, great. 730 00:40:21,600 --> 00:40:23,600 Well, when am I fitting that in? And when is that going to 731 00:40:23,600 --> 00:40:25,100 happen? If the answer is? 732 00:40:25,100 --> 00:40:27,600 No, and that's okay. It's allowed to be no. 733 00:40:27,800 --> 00:40:30,600 But what it means is when the answer is no and it's like I 734 00:40:30,600 --> 00:40:34,400 actually realize I've probably put too many things on my plate. 735 00:40:34,400 --> 00:40:39,300 Today, I'm feeling overwhelmed moving my body as maybe not my 736 00:40:39,300 --> 00:40:43,000 biggest priority today. That's fine by using the 737 00:40:43,000 --> 00:40:46,000 five-second rule, you give yourself five seconds countdown 738 00:40:46,000 --> 00:40:48,500 from five to one. When you get to one, you make 739 00:40:48,500 --> 00:40:49,800 that decision? Is this thing? 740 00:40:49,800 --> 00:40:53,100 A priority for me today or not? If the answer is, yes, you get 741 00:40:53,100 --> 00:40:54,800 up. You do it or you allocate the 742 00:40:54,800 --> 00:40:57,100 time and no questions asked at that time. 743 00:40:57,100 --> 00:41:00,300 Is when it happens. Or if the answer is, no, it's 744 00:41:00,300 --> 00:41:03,400 not a priority for me today. Okay, well, that's getting past 745 00:41:03,400 --> 00:41:06,500 again until tomorrow. I am not giving this thing 746 00:41:06,500 --> 00:41:07,900 anymore. Brain space. 747 00:41:08,100 --> 00:41:09,900 I'm not thinking about this anymore. 748 00:41:10,200 --> 00:41:12,900 I have too many Other things to be thinking about and focusing 749 00:41:12,900 --> 00:41:14,200 on. And that is what I'm going to 750 00:41:14,207 --> 00:41:16,400 do. Now there's another one, I 751 00:41:16,400 --> 00:41:18,800 mentioned that having too many options can lead to 752 00:41:18,800 --> 00:41:22,600 procrastination. So one of the tools that you can 753 00:41:22,600 --> 00:41:25,100 bring in is give yourself only two choices. 754 00:41:25,500 --> 00:41:29,300 This reduces overwhelm it reduces decision fatigue. 755 00:41:29,300 --> 00:41:32,200 So I know one of the examples that I really commonly used for 756 00:41:32,200 --> 00:41:34,300 decision. Fatigue is say, you've had a 757 00:41:34,300 --> 00:41:37,200 massive day and you get to the end of the day and you're like, 758 00:41:37,200 --> 00:41:39,600 I'd really love a glass of wine. I'm going to go down to the body 759 00:41:39,600 --> 00:41:41,200 shop. I'm going to buy a nice bottle 760 00:41:41,200 --> 00:41:45,000 of wine and just have a glass of wine with you now relax, watch 761 00:41:45,000 --> 00:41:49,000 some TV and just chill out. If decision fatigue kicks in and 762 00:41:49,000 --> 00:41:50,800 your brain has made too many decisions. 763 00:41:50,800 --> 00:41:53,500 For that day, you get to the bottle shop and you're looking 764 00:41:53,500 --> 00:41:56,200 at the 200 bottles of wine in front of you. 765 00:41:56,200 --> 00:42:01,800 And you're just, like, I don't even know, I just don't even 766 00:42:01,800 --> 00:42:03,400 know. I can't even, I can't choose. 767 00:42:03,400 --> 00:42:07,900 I can't even make a decision. That is decision fatigue, giving 768 00:42:07,900 --> 00:42:12,200 yourself only two choices. Reduces Opportunity for decision 769 00:42:12,200 --> 00:42:17,400 fatigue, it reduces overwhelm in your brain and it helps you to 770 00:42:17,400 --> 00:42:21,300 come to a decision quicker. So the question could be. 771 00:42:21,400 --> 00:42:23,800 Okay, if we go back to the working out example, am I 772 00:42:23,800 --> 00:42:25,500 working out in the morning or the afternoon? 773 00:42:27,500 --> 00:42:30,100 Am I having a sandwich or a wrap for lunch? 774 00:42:31,000 --> 00:42:32,600 Am I getting out of the shower now? 775 00:42:32,600 --> 00:42:36,100 Or in two minutes? Am I watching one episode of 776 00:42:36,100 --> 00:42:38,300 this TV show or a my vacuuming the floor? 777 00:42:39,200 --> 00:42:43,100 Like, whatever it is, giving yourself to options means your 778 00:42:43,100 --> 00:42:46,300 brain has to choose between one or the other. 779 00:42:47,300 --> 00:42:50,100 So, this is something that can really greatly help you to 780 00:42:50,100 --> 00:42:53,700 reduce procrastination and self-sabotage. 781 00:42:53,700 --> 00:42:57,900 Now, the other one, That I really, really loved. 782 00:42:58,000 --> 00:43:00,800 Now there's a few, like I said, and I'm not going to share all 783 00:43:00,800 --> 00:43:02,800 of them with you because if you want to know all of them, then 784 00:43:02,800 --> 00:43:05,900 you can come over and join over at bu happiness college and 785 00:43:05,900 --> 00:43:10,400 watch the whole Workshop. But the other one that I have 786 00:43:10,400 --> 00:43:13,100 for you is to embrace impermanence, and this one can 787 00:43:13,100 --> 00:43:17,900 feel hard, but it's accepting that there is always going to be 788 00:43:17,900 --> 00:43:22,500 things that are changing. There is always going to be 789 00:43:22,500 --> 00:43:25,100 other people's opinions and perspectives that you can't 790 00:43:25,100 --> 00:43:28,300 control. Things are not always going to 791 00:43:28,300 --> 00:43:33,000 go according to plan and so when we can start to embrace that and 792 00:43:33,000 --> 00:43:38,200 accept that, as reality, it means that we're not holding 793 00:43:38,200 --> 00:43:42,300 onto things as much. We're not feeling so 794 00:43:42,300 --> 00:43:44,900 disappointed or frustrated when things don't go. 795 00:43:44,900 --> 00:43:49,500 As we were hoping, we are able to be more flexible with our 796 00:43:49,500 --> 00:43:53,500 days, with our feelings, with our emotions, because we can 797 00:43:53,500 --> 00:43:59,800 embrace the impermanence And we can lean into the fact that this 798 00:43:59,800 --> 00:44:02,800 is literally a fact of life. Yes. 799 00:44:02,800 --> 00:44:04,900 I would have liked it to go this way or yes. 800 00:44:04,900 --> 00:44:08,500 I would have liked to be this this or this, but that hasn't 801 00:44:08,500 --> 00:44:10,100 happened. That's not how it's worked out 802 00:44:10,100 --> 00:44:11,900 for me today. And that's all right. 803 00:44:12,200 --> 00:44:15,800 I'm going to run with it and I'm going to be doing my best. 804 00:44:16,700 --> 00:44:20,600 To reduce those expectations that I'm setting on myself or on 805 00:44:20,600 --> 00:44:26,000 other people or other things. So you guys, that is it for me 806 00:44:26,000 --> 00:44:29,700 on procrastination and on self-sabotage today. 807 00:44:29,700 --> 00:44:32,400 Now, obviously, this is such a huge topic. 808 00:44:32,400 --> 00:44:35,100 There is so many other things that we could be diving into 809 00:44:35,100 --> 00:44:37,500 with this as well. So, if you do have any 810 00:44:37,500 --> 00:44:41,800 questions, if you do feel, like, I'm noticing procrastination in 811 00:44:41,800 --> 00:44:45,500 this certain area, how does this relate or what could I do to be 812 00:44:45,500 --> 00:44:48,300 moving through this? No, shoot me through a question 813 00:44:48,300 --> 00:44:51,300 or a message and I'll answer it in the next few podcast episodes 814 00:44:51,300 --> 00:44:53,100 for you as well. Bye guys. 815 00:44:53,100 --> 00:44:57,000 Have a beautiful day. If you liked this episode, I 816 00:44:57,000 --> 00:45:00,300 would love for you to screenshot and tag me on Instagram. 817 00:45:00,500 --> 00:45:04,400 You guys have no idea how much that absolutely makes my day. 818 00:45:04,400 --> 00:45:06,800 I get such a big smile on my face. 819 00:45:07,000 --> 00:45:09,700 Thank you so much for hanging out with me today and I hope 820 00:45:09,700 --> 00:45:12,200 that you have got them something from this episode. 821 00:45:12,500 --> 00:45:15,300 If you want to hang out more you can search the nourishing, Amy 822 00:45:15,300 --> 00:45:18,800 podcast community in Facebook and come and join our group. 823 00:45:18,900 --> 00:45:22,700 We're talking all things life, love overwhelm and everything in 824 00:45:22,700 --> 00:45:25,100 between, you can share your funny memes. 825 00:45:25,300 --> 00:45:29,600 Stories and all of the life stuff, if you would like to get 826 00:45:29,600 --> 00:45:32,400 in contact with me, please don't hesitate to reach out and shoot 827 00:45:32,400 --> 00:45:35,300 me a message on Instagram. You can find me at a me 828 00:45:35,300 --> 00:45:38,900 underscore Rankin. Last but not least, it really 829 00:45:38,900 --> 00:45:41,900 helps to support my podcast. When you subscribe and leave a 830 00:45:41,900 --> 00:45:44,800 review on whatever app it is, that you listen to this podcast 831 00:45:44,800 --> 00:45:48,500 on, I am just a little independent podcaster and every 832 00:45:48,500 --> 00:45:52,400 subscriber and review helps my podcast to be seen and heard by 833 00:45:52,400 --> 00:45:55,100 more people and to help more people get there. 834 00:45:55,200 --> 00:45:57,600 Sparkle back. Thank you again so much for 835 00:45:57,600 --> 00:45:59,600 being with me and have a fantastic day.