3 Practical Tips to Combat Procrastination | Ep. 120

We're gonna talk about procrastination.

I'm excited about this. I, I used to be the world's biggest procrastinator, like, of all time.

What? That, that surprises me because you're so getter going, like, doing all the things.

I know I have. That's— that is one thing that I used to— well, and I think that perfectionism goes hand in hand with procrastination. So that's what we're gonna talk about. But yeah, no, I was just talking about this with my sister-in-law, actually, how we both had similar tendencies, like through like school and everything. Like, you know, some people like get ahead in their schoolwork. And we were like, yeah, no, we would just put it off and like pull all-nighters and do all of the, the worst possible things that you could do.

You needed adrenaline to get you going.

We needed the pressure. It was like, it was always like, well, I know that I will get it done because there's, there's no way that I would ever let myself not do it. But that pressure needed to be there, and we don't want this anymore.

I have the song playing in my head. It's da da da da da da da.

Under pressure.

David Bowie?

I don't even know. Is it David Bowie?

I think it's David Bowie.

I love it.

I say we just like roll with this because you just said so much good stuff already, and so you guys are getting to hear Hadley and my just like background conversations. We're just. I vote we include it. What do you think?

I think that's a great idea.

So today, as you've probably guessed, we are going to be talking about procrastination. We've been intending to do this episode for a long time, but we put it off. Insert wah wah wah sound.

Oh my gosh, that's

great. So thank you for being here. I'm your co-host, Dr. Nicole, and I'm joined by your other co-host,

Hadlee of Happy Healthy with Hadlee.

And Hadlee's gonna be running the show today with procrastination. So girl, tell us about procrastination. You were just linking it with perfectionism, and I'm like really interested in you expanding on that.

So there's, yeah, there's, there's a few different things that procrastination is caused by. And I think that One that commonly gets talked about is like, oh, I don't have enough confidence that I'll be able to do the thing, or I'm putting it off because I have a lot of fear around it, or, you know, I'm putting off this thing because it's going to be really hard. But I think that that is not all-encompassing. I think that that leaves out a large, large proportion of The population. I— that was— that always, like, didn't really resonate with me very much. I was like, I don't know, I feel like I— I feel like it's not that I don't have the confidence to get these things done. It's not that I don't think that I can get these things done. Like I was just saying, like, I knew that I was gonna get it done. I always knew I was gonna get it done. But I needed that pressure in order to actually make it happen. So the thing that I think is really missing from the conversation is that it's a perfectionism thing. It's a thing where we look at whatever task it is, whether it is, you know, for me, a lot of it was like schoolwork. Mm-hmm. like writing papers. But I also procrastinated all sorts of health habits. So I would procrastinate my workout, I would procrastinate meditating, I would procrastinate doing, you know, cooking, right? I would procrastinate cooking, and then I would get so hungry that I would be eating, you know, a ton of food while I was cooking, and then I wasn't even hungry for my meal. Right? So procrastination happens in All sorts of areas, whether it's work, school, or just like self-care. And I think that the biggest piece is that we, a lot of times we think that it has to be this whole big thing. This is what I talk about with my clients all the time, like, stop making it into this whole big thing in our minds. So. You know, there's the, there's the classic example of like, oh, I've been putting this thing off for weeks and weeks and weeks and weeks, and surprise, surprise, it took 10 minutes. You know, whether it's like calling the doctor or like to set up an appointment or whatever it is. So a lot of times there's a, there's an element of uncertainty when we're putting off, when we're procrastinating. A lot of times there's an element of Okay. I'm not exactly sure how it's gonna go. So therefore, it could take 10 minutes. It could take 3 hours. I don't know. So I don't know if I should start right now. So that's also a piece of procrastination. And then I think also a lot of times we— a lot of times we actually are confident in ourselves, but we're so confident in ourselves. This is what happened to me. You know, my, my, I grew up with my parents were like telling me, you know, you can do whatever you put your mind to, all of these things, that I had no tolerance for mediocrity.

Hmm, interesting.

So I had no tolerance for being a beginner at something. And so that's why I would put things off, because I was like, I need to get it right. Or at least I need to work on this thing up until the deadline, and then there's nothing else I can do, and that's when I'll turn it in, right? With, for an example, for school or for work, like a work deadline or whatever. And so instead of it being like, I'm gonna do this ahead of time, I'm gonna, you know, get it all done, it was like, I either need it to be perfect or I need to just work up until the deadline so that it's done. And it— It goes in.

You can't keep doing more because you've now hit your deadline.

Exactly. And so that— I think that, like, little missing piece is— once I realized that, I was like, oh, oh my gosh. So yeah, it's, it's really about breaking it down So that we are comfortable. Not even comfortable. You can, you can lean into the discomfort, but like just becoming okay with not being— not it not being a perfect thing. This is the same thing happens. So, you know, if you go back to like the health examples, like the health, healthy lifestyle examples, I would write out Like my entire morning routine. I, I was like, I'm gonna do this, then I'm gonna do this, then I'm gonna do this, then I'm gonna do this, then I'm gonna do this. I think we've talked about that, that piece before. And then because I needed it to be perfect, if there was ever a morning that I wasn't able to get to do every single thing in there, then I just wouldn't do anything at all. And so that all or nothing is tied in so intricately with procrastination. And that's, that's a big hurdle to having the kind of health, having the kind of energy levels, having the kind of just lifestyle that we want to have. As far as, yeah, as far as our health, as far as wellness, personal development, all of that kind of stuff. So that lays— that just sort of sets the stage. Yeah.

And to recap is you're asserting that for many people, procrastination may be rooted in perhaps an all-or-nothing kind of thought paradigm where if it's not going to be perfect, I'm not going to do it at all, or I'm going to keep working, working, working, working up until the deadline so that even if I haven't attained perfection, I know that I can't keep working. So that sense of finiteness or deadline can be really helpful for that process of pursuing perfection.

Right? So yeah, so that like sort of saved me from perfection at times of like, you know, like going over and over and over and over things. But it caused so much stress because working up to a deadline is not fun. Lots of like all-nighters, lots of Just putting my self-care on the back burner, myself on the back burner, and just, you know, pushing to the end. So yeah, so I think a lot of times, you know, people— for people talk about procrastination hacks that you can do to make sure that you're not procrastinating. And setting deadlines is one of those hacks, is like, set a deadline because then, like, you have that pressure to do it. Okay, so for me, that caused a lot of nervous system dysregulation when I would try to— when I would set deadlines for myself and I would have that pressure. So that didn't really work well for me. It really was cultivating a mindset, a beginner's mindset, what truly is a growth mindset, which is I'm not going to get this perfectly. I'm Good is better than perfect. You've probably heard that before. And it's totally cool if it's not perfect. I'm going to iterate on it. It's an iterative process. So if this workout, if I'm like, okay, I don't have time for an hour-long high-intensity workout, or I'm exhausted and I don't want to do a high-intensity workout, instead of just— not doing anything at all, how can we break it down to make it easier? So I really, really like the, the concept of elastic habits. There's a book called Elastic Habits. I haven't actually read the book, but I've watched a lot of videos about what elastic habits are. It's It's similar to some other, like, concepts in behavior change as well. So even if you haven't heard of the term elastic habits, you've maybe heard of, like, the concept. But it's basically like, okay, so we have this, like, goal for what the habit that we want to be creating is, whether it's a health habit or, like, maybe it's a writing habit. Like, I want to be writing this much for a book that I'm, that I'm writing, or for articles, or Or whatever it is. Maybe you have a habit that you want to cultivate at work where you start your day by doing the hard thing before you get into emails or whatever it might be that you hear about these productivity hacks. But what is the elastic habit? So you have the ideal pie in the sky. There's this ultimate one that if you can get that done, that's going to be amazing. And then you have the middle one, medium one, that, that's probably going to be the one that you shoot for most days. And then you have the, the smaller habit that, like, as long as you get that done, it counts. So a lot of times people that have these procrastination tendencies, the perfectionism, the all or nothing, tend to be like, well, if I don't do this quote unquote right, or if I don't do it the way that I'm quote unquote supposed to, then it doesn't count. And so if it doesn't count, then I'm not going to do it at all, right? Like, I've heard of people Being like, oh, I'm not gonna hit my 10,000 steps today. So I'm not even— I'm like at 4,000 steps. I'm just not even gonna, you know, go for more because I know I'm not gonna get there, right?

Yeah.

Yeah.

So it's like the opposite of go big or go home.

Exactly. Oh my gosh. Go big or go home is such a— it's such an all or nothing thing. And I think it does such a disservice, especially for like high-achieving women. I think for some men it can be helpful, like where it's like push, push, push. But like women, we have cycles. We have— we don't have the same amount of energy every single day. We like, we fluctuate throughout the month. And so having these elastic habits is especially helpful for women. And so like, as an example, just give an example like Let's say exercise is such an easy one, so I can give that as an example, and then I'll think of another one too. But so let's say you want to be doing an hour-long workout at the gym, and that is your pie-in-the-sky goal. That's like, if I can do that, that means I've like absolutely crushed it. And then you've got your medium goal, which is maybe it's a 40-minute at-home exercise or whatever. Or maybe it's even— maybe it's just like a 25 or 20-minute workout at home, which is great. And then your elastic habit could literally be, I am going to do 20 jumping jacks, and it counts. That counts. So That creates— it creates a momentum. And we want that for creating habits, right? And so if we're thinking about like actually creating changes in our everyday lives, we want to create a habit that happens over time. So I always say to my clients, like, the goal is not the one-time workout. The goal is to become the kind of person who exercises every day. And so if you're— if you allow that, those 20 jumping jacks to count, then you're becoming— you're still on that path to becoming the kind of person who exercises every day. And then you can fluctuate based on like your capacity and your availability and, and all of that kind of thing. So let's give an example of maybe it's not a health thing, but maybe it is something at work. Maybe it's like a big project at work. Okay. So having a set time is really, can be really helpful, but again, it can be elastic. So maybe if it doesn't happen at the quote unquote right time, it can still happen later in the day. And then the amount of time that you work on it as well can fluctuate too. So maybe having like a, a time block for yourself that can fluctuate throughout your day, and maybe the pie in the sky goal is that you work on it for 3 hours. Maybe the, the mid-range goal is that you work on it for 1 hour. And then maybe the smaller goal is that you work on it for 20 minutes. And that counts. And so you're making progress toward your goal. You're becoming the kind of person who does that deep work every day. Does that make sense?

I was just thinking about how in patient care, We are often taught to tell a client, like, okay, in motivational interviewing, we say, like, okay, well, how many days a week do you want to work out? And they'll say, oh, I want to work out 5 days a week. And then we're like, okay, I'm going to give you the goal of working out 3 days a week, and those other 2 days are bonus days. Yes. And so if you reach that 5 days, then it was through your bonus days. And so it kind of— it It sounds like what you're describing is that it's adding a little bit of elasticity to that goal process.

Yes. Oh, I love it. Motivational interviewing. That brings me back to grad school. Yes. Yeah, that was what I was studying was how do we get people to change their behaviors? And to want to is what motivational interviewing is all about, is how do we get people to actually want to change their behaviors? Then we can do all of the strategies and everything. But yeah, so, so really bringing in the idea that it doesn't have to be this whole big thing and then noticing like it's kind of, it kind of becomes a game of like, where am I making this into a whole big thing? So I've worked on this with some of my clients who struggle with, well, they say that they are struggling with time management, but, you know, I don't really believe in time management. It's more about energy. Yeah,

energy management. Yes.

But they do.

I've been thinking of—

Yes, right. And I think, I mean, it's so related. And I think that time management, people think that they need better time management, but they either need, or they probably need both, but they need better energy management. So managing our energy, if you are are like, what are they talking about? Go back. We have an energy management podcast episode which has gotten like some great feedback. We've gotten some great feedback from that one, so go listen to it. But then the other thing is that they have this skewed relationship with time. So, and I still, I still sometimes get this where I'm like, oh, I have that thing later today. And there are like hours and hours and hours before that thing, but I'm like, okay, I need to make sure that I'm not doing, doing anything before that because, you know, because it's gonna take up too much of my time or whatever, or maybe it's gonna take up too much of my energy. And if we can be conscious about that, of like, actually that thing that's coming up later, it does take up some of my energy. And so maybe, maybe before that, I bring in things that bolster my energy so that I can handle that energy thing. That can be really helpful. But sometimes it's not really a thing that's gonna take up that much energy. It's just like a thing on our calendar. And then we like, we quote unquote waste time. I don't really believe in wasting time, but like waste time up until that point. And then we're like, now I can, you know, now I'm gonna expend my energy or whatever it is. Even though like we've just been kind of piddling around and And it's not like we've actually been rejuvenating our energy during that time either. And that is another, like, sort of insidious form of procrastination as well, when we see something on our calendar, and then we go through the day just like anticipating that thing, if that makes sense.

I'm so experiencing that right now, actually. I'm going

to—

going to an Orangetheory class tonight. And I always anxiously anticipate those classes. I'm like, oh, I'm so tired. What if I just skip and go to conveyor belt sushi instead? And so my experience of time is like, oh my gosh, it's coming, it's coming sooner, but I can't really do a lot because I'm going to need more time than I have. But I don't really. And so it's like that process of anxiously anticipating something good or bad, it's just a deadline.

Totally.

Backfires. So it's interesting how sometimes we see deadlines help us get that adrenaline and that momentum to do it. We procrastinate and then do it. And then for other people like myself with Hadlee's exercise class is that the anticipation makes me just want to put it off because I'm avoiding having to put in the effort, which is, as you were just talking about, is like energy currency is like putting in the effort to do it. And so I put it off.

Totally. And so the deadline there could be helpful where— or not even deadline, but like decision, like making the decision so that it's not something that you then think about throughout the day where it's like, I— that's why a lot of times people will pay for their workout class ahead of time, right? Because they're like, if I pay for it ahead of time, I'm going to go. Or like some Studios will charge you if you have like a membership or whatever, and then you like sign up for class. They'll charge you if you don't show up. So that can be really helpful for, for some people and, and for some people in some circumstances too, right? Like, you know, someone who might struggle with like the whole deadline thing could— that could— they could benefit from that with the, with the deadline. I don't sign up ahead of time. For workout classes because of that anxiety of like, well, actually, it's, it's a lot of it is because I have given myself permission to, if I really feel exhausted or if I really feel like I, I would rather do something else, I'll give myself permission to do that. But I have kind of created a habit that I work out basically the same time every day. So it's like, I'll do something. And so I've created that habit. So I don't need the, the, like, accountability of having it scheduled. But for some people, that can be super, super helpful.

Yeah, I need the accountability of having it scheduled.

Yeah.

And I have to get charged for canceling. And I need a friend to go with me. Because Otherwise, I might just not go. I put structures in place so that I don't put off being fit and doing my self-care and doing my exercise in particular. But I need to have those, those safeguards in place or I'm going to put it off.

Totally. And that is like a concept in behavior change called architecting your environment so that you don't have to be in charge of making all of these decisions throughout your week, throughout your day. It's like these decisions are already made for me. I've architected my environment so it makes it so that like either it's going to be really painful to not do it, or it's like it feels a lot better to do it. So humans, we tend to go in either direction. We tend to pursue pleasure, avoid pain. And so if we— If we can make the behavior or the task or whatever it is, If we can make that— if we can do both with it, that's going to be the best thing. So like, if we can make it so that if we do it, it's actually rewarding, and the closer to in-the-moment rewarding, the better. So if we can make it so that it's rewarding, like, actually while we're doing it, or like right after while we're doing it, that's much better for motivation and, you know, making us actually do it. And then the other side of it is like making it painful to not do it, which is like— Like, oh, I have to pay the money to not do it, and I'm missing out on my friend who's like coming to work out with me. Like, that would be painful, right? And it makes it more enjoyable that you've got a friend coming with you to work out with you. And so we can bring in both of those things, and those are great behavior change strategies.

So I'm going to use this next opportunity to get some behavioral therapy from you for my partner's procrastination.

Ooh, okay. Yes.

In particular, this doesn't bother him at all, but it bothers me. Are you ready? He's the one who edits these episodes. He's gonna just like be like, snip, edit it out. I'm just kidding.

That's, you know, that's typically how it goes. It doesn't bother them. I mean, it bothers me. Why are they doing it that way?

So here's the— here's what happens. You could tell me about this element of procrastination is every time we fly, We are like getting to the gate and he used to like get to the gate with me like the very last minute. And then I'm like, and you know how I feel about flying anyway. I don't need any of that adrenaline.

Yeah, you do not need any of that.

None of that adrenaline. So now the procrastination has taken shape in a new way where we'll get to the gate and then he'll want to set down all of his stuff next to me at the gate and then just like wander around the airport and like get a coffee, go to the bathroom. Look at the menus. And then meanwhile, we fly Southwest oftentimes, and they're like lining up, and I'm like, I gotta get my spot in line so I can get this seat that I want. But I can't because all of his stuff is still there, but he's not. Or we'll get in line and then suddenly he's like, oh, I gotta go to the bathroom. I'm like, you've had 3 hours to go to the bathroom. Why did you put it off till now? And so I think that's probably more like ADHD.

Yeah, sounds less like— yeah.

Thinking of— he's just like, his brain holds on to so much information at one time. And so it may— he's like doing all these different things. And so he'll procrastinate something that may be like less rewarding. But I'm curious about— so if you— if we have anybody Who's, who's like me and they have a partner who has ADHD who procrastinates, or maybe you as a listener, you resonate with my partner and you're the one with ADHD and you're driving your partner crazy for peeing while entering the plane kind of a thing.

Yeah.

What are your suggestions?

So I have heard from people who, who have ADHD that the, the strategy of Having deadlines, that's the most effective for them, because otherwise it's— they, you know, they don't have that, that intrinsic, like, I'm gonna do it kind of as much. And so a lot of my friends who have ADHD, they have found that that is so much more effective for them, is like having the deadline. So like, for your partner, Having it be like, okay, you can wander as long as you want until this time. You have to be back by this time. You can go to the bathroom, you can do the things. This is the time. That can be really helpful. Um, yeah, that seems to be the most helpful. Deadlines.

So the deadline isn't when the, the gate on the plane closes. The deadline is— No. 5 or 10 minutes before we start to line up.

Yes, exactly. Yes. So you can maybe say like, let's agree this is the, this is the time. You could even give it, you could even do it a little bit earlier than what the time is too and say like, this is the latest deadline. Yeah. So, and then, you know, they might be a little bit later, but that's okay. I always do that with my friends who are late for things like It's fine that you're late for things. I'm just gonna tell you a little bit earlier. Like, instead of like me being resentful and annoyed that this person is always late and it's so rude, I'm just like, I'm just gonna tell them 15 minutes earlier. Or some people, I'm gonna tell them like an hour, you know? Just, I just know how they work. And

that's fine. Until they do— until they figure it out. Strategies. Well, they gotta, they learn the strategies that you teach and they listen to this episode and they're like, okay. I identify that perhaps I'm procrastinating. And so actually, what are some take-homes? So let's say that these people are listening to this conversation and you're like, okay, these are X number of things that you could do starting today to help combat procrastination. So Hadley doesn't tell me to get there an hour earlier.

Okay, so it's interesting because as I'm thinking about this, it really depends on your dosha. So for pittas, you tend to be more of that perfectionist, all or nothing. And so like me, you might resonate with the having deadlines is I'm going to work up until the deadline and it's going to be a really stressful experience. And so maybe instead of that, you start to bring in elastic habits so that you start working ahead of time, all of that kind of thing, instead of putting that pressure on yourself right before the deadline. The other thing that pittas can do if you experience that perfectionism, and if you feel like you are not comfortable with mediocrity, like I realized I wasn't, like, doing things and being bad at them is a really great practice for pittas. And allowing yourself to be bad at stuff, that is huge. Not to an extent that you are feeling drained all the time because you're draining your energy doing a bunch of stuff that You just don't need to be doing. But allowing yourself to be a beginner at something, maybe you don't call it being bad at it, maybe you just call it being a beginner and give yourself a little bit more grace. I just, I just, I just like to infuse humor into all of it because it's— humor is the quickest antidote for pittas because pittas tend to take ourselves too seriously. Right. So then if you have a lot of vata in your constitution, which Paul has a lot of vata in his constitution, and so having that deadline ahead of time can be really, really helpful for people with a lot of vata in their constitution so that they actually will get that thing done. And having step-by-step deadlines. So instead of making it a whole big thing, because that can be like, oh my gosh, I'm just gonna put it off. This can be helpful for Pittas too. It can be helpful for everyone. But having it be like, okay, I know that there's this first step, and I'm going to get that done by this date and this time or whatever. And then I know that there's this second step. And I'm going to get that done by this time, this date. And then I know there's another step and I'm going to get that done by this time, this date. I find that a lot of times Vatas— so for those of you who don't know the doshas, we've got a bunch of podcast episodes so you can go check those out. But Vatas have a lot of air in their constitution. And so having as much structure as possible is really, really, really helpful for someone with a lot of Vata in their constitution. Kaphas, the best thing for people with a lot of kapha in their constitution is accountability from other people. So not just like, I'm going to do this thing and I'm going to have these deadlines, but I'm going to have someone who is there to do this thing with me. So it's interesting that for you, You said that you need to have it so that there's a deadline, there's a time that you don't have to actually make the decision. You've already committed to it. And you said you have to have a friend come with you because you are Vata-Kapha. So that is so interesting.

So perfect.

Yeah. And so if you have that Kapha, Kaphas tend to be more They tend to like put themselves on the back burner and be more about like, how can I help another person? How can I support another person? So bonus points if you are doing the thing to support someone else. You know, like maybe you have like a partner who's like, they wanna be working out more, so you start working out with them. Like that's a, that's like a great kapha thing motivator. But then for all of them, we don't want to rely on that, that motivation piece. We do want to rely on making it an actual habit as much as we can. So like, so even if it's not like a daily habit, like a daily health habit like I do with my clients, even if it's something like, I want to make it a habit that I show up on time to things, even if it's not like a standing date and time, the same exact time every single day. It's like, I just want to make it a habit to be like, when I go places, I am on time. That we want to make these things like part of our identity as well. So we want— so I always talk about identity evolution. Because again, the goal is not the one-time thing. The goal is to become the kind of person who does that thing consistently. You know, it's to become a runner if you want to run. I don't run. Or to become a— to become an on-time person, you know, to become someone who Gets their, gets their tasks done without stressing about it, right? So all of these things are identity evolution, and we can— the— my favorite thing to do with my clients— well, we do a lot of like somatic work too to create this, but like just finishing the sentence stem, I am becoming the kind of person who And writing that out can be really, really helpful. And the reason we say, I'm becoming the kind of person who, rather than saying, I am this, is because that creates an incongruence if we're not already that thing. And then affirmations don't work if that's the case. So if you don't actually believe that you're the kind of person who is always on time because you're never on time, that affirmation's not gonna work. But if you say, I'm becoming the kind of person who is always on time, or always meditates, or eats, you know, homemade meals, whatever it is. Then you can kind of get behind it. And then at some point, you actually do become that. Because I used to tell myself over and over and over again, I'm becoming the kind of person who Yeah. Who, like, what did I say? Well, I was still identifying with, like, I was healing my procrastination, I was healing my perfectionism, I was, I was like, you know, becoming the kind of person who doesn't procrastinate anymore. And then at some point I was like, oh, now I'm just telling myself that because I'm still identifying with being a procrastinator or a perfectionist. And now it's time to actually shed it completely. And I remember that. that moment. I was living in Seattle at that time specifically where I was like, I'm just not a perfectionist anymore. So yeah, I know I just threw a lot at you, but the 3 strategies for the different doshas, and you can implement all of them too if you want to, but for kapha, it's accountability. For pitta, it is elastic habits, allowing it to be, allowing it to count. Even if it's something that's more or less. And then for Vata, it is the step-by-step can be really helpful. Yeah.

That is amazing. I love that. And I think that the step-by-step is so important for, as you were saying, is like the process of becoming is always allowing ourselves to keep on trying and maybe we won't get it right every single time, but As you say, is like a beginner's mindset or a learner's mindset. And I am becoming a person who

totally

will insert whatever.

And a lot of times when we can break something down into the step by step, it becomes so much less daunting too, because there's no more, or there's much less uncertainty. And so when we don't have that piece of uncertainty of like, I'm not exactly sure how I'm going to go about this, when we know exactly how we're going to go about this, the thing, it becomes so much easier. So like, with my clients, I will literally ask that, like, they'll be like, I'm like, okay, so what's your action step going forward? And they're like, oh, I'm gonna work out 5 days a week or whatever. And I'm like, okay, you're gonna work out 5 days a week. Okay, what are the actual details? How, where are you going to do it beforehand? What do you need to do Give me the step-by-step. Like, you need to put your workout clothes on, you need to put your tennis shoes on, you need to fill up your water bottle, you need to get in the car and drive to the gym, or you need to go outside, or you need to set up your yoga mat. What is every single step of the journey, journey to getting to that behavior? And that unlocks It's like, oh, now I know how much time it's actually going to take. Because a lot of times vatas are time optimists, and that's what makes them late. So they're like, I've got plenty of time, and then they're late. So if they can break it down into those step-by-steps, it's like, oh, there are a bunch of these different things that I actually need to do. Whereas people who have more kapha in their constitution, they might be like, Oh my God, it's gonna take me so much time to do all this stuff when really it's only gonna take like a couple seconds or like a couple minutes to do something because of that time, like, dysmorphia, I guess.

I was just gonna use that word. It's like time dysmorphia.

Yes. You heard it here first, folks. Time dysmorphia. It's a thing.

I love that. That's so good. And I so resonate with that too. That's like a perfect description of how time can speed up or slow down depending on what we're doing or what we're going to be doing.

Totally. Exactly. Yeah. And it's why when we've done a thing before, it gets a lot faster when we have done it before because we know the steps, we know exactly what we're going to do next. It becomes like that muscle memory. And so it doesn't take as long. And that's why, you know, I'm a huge fan of habits and like really creating structure in our lives. Because the more we create structure, the less we have that decision fatigue and the less we procrastinate. It's literally like, oh, I wake up in the morning, I do this meditation and workout, or I, you know, do this sequence of steps in the morning. I don't think about it. Sometimes people ask me what my morning routine is and I forget huge chunks of my morning routine because I'm— it's so automated at this point that I'm not deciding to do it. to do the next thing. And that creates so much more mental clarity and the ability to problem solve and make higher level decisions than those, you know, am I going to do this today? Am I going to do that today? That kind of thing.

I love that. This was super helpful. And Hadlee, you see people one on one. And so people are like, well, this is awesome, but I feel like I need someone To hold me accountable or to help me create these, these accountability strategies like you're— you do take clients, right?

So I only do— I have a group program. I only do one-on-ones within that group because it's— I've tried to do one-on-ones in the past and it, it does people a disservice if they aren't also in the group doing the step-by-step of the habits and stuff that I, that I take them through. So, but I do have my doors are open to Happy Healthy Habits, which is my signature coaching program. And we can put a link to talk to me for 30 minutes one-on-one to see if it's a good fit for you and your needs. And if you tend to procrastinate, then let's definitely get on the phone. Like, yeah, like schedule it right now while you're listening so that you don't procrastinate it. And

so what are the steps? How do they find it? So they open Open up their browser.

Yes, all the steps. Okay, so go into the link below in the show notes, click on the link, go to my scheduler, and it'll give you a little calendar with all of the dates that I'm available. It'll even give you some dates, some of the times that you're available as well, and it'll do all of that for you. And click on a time, and I will I think it'll have you— it'll have you fill out a form before we meet together so that I can get a sense of what you're wanting, and then we can go deeper into what you are wanting to do. You'll get like a reminder email and everything. It's like, it's super easy. So, so don't procrastinate it. It will take you, I would say, probably 2 minutes or less to sign up for a call.

Done. Easy. I could even handle that.

Yeah, right.

Awesome. Hadlee, thank you so much for sharing your wisdom today. My favorite part was incorporation of procrastination with the doshas. And so that's my big take home. So thank you for that, too.

Totally. And that's a big piece of what we do in my program, too, is like all of this wellness stuff online and everything is very one size fits all. And that's just not the case for Yeah. Any of us. Like, we need tailored solutions. And so I utilize the doshas and some other modalities as well to really help you tailor it to you and your needs while also being able to see that other people are really similar to you in the way that they are communicating and the way that they go about doing things too. And you can kind of connect with the people who have the same doshas and all of that good stuff too. So it's really cool. The community is awesome.

Oh, that's amazing. So good. Well, everyone, definitely don't procrastinate and sign up today. It was really great to spend time with you. I'll see you soon.

Yes. Thanks, everyone. Talk soon.