Develop healthy habits to break procrastination

Do you say you will do it later then don't? 

then this episdoe is fo ryou on how to help you break those habits and reframe your brain to create better more productive time and more! 

Transcript

First 30 minutes... trying this out to see if you prefer transcripts... 

(0:01) Hello everyone and welcome to Advantage Point, train your brain to master your game.(0:07) Now my book was delayed slightly and I am actually getting come out of a full moon, (0:16) thought that was more cool, March the 14th. I changed publishers, I just there's some changes(0:23) and obviously good delays but I want to do like you know and it will be available on my website (0:29) Traci, T-R-A-C-I Knight, K-N-I-G-H-T dot com when that is available.It will be available across (0:39) multiple platforms not just Amazon so that's one of the reasons why I changed tactics if you will. (0:50) We've been talking a lot about you know how you can train your brain to master your game (0:57) and where this comes from is basically my story. I you know I've talked to you about (1:02) you know how I was an athlete, an NBA, not major basketball association right, (1:09) wasn't a professional basketball player but I got up my my master's in business and (1:17) what I noticed is being an athlete my whole life the correlation between the two (1:22) and this book is also touches on a lot on how I have come through challenges and tribulations of (1:32) two diagnoses of not being able to walk again and you know with a couple of brain injuries and (1:40) my behavior changed and with one traumatic brain injury and it's it's like how do you go from (1:48) this to that you know and instead of telling my story in a book like a biography I wanted to (1:55) reach out and just have not only my story but I if you have your story to share you're welcome to (2:05) contact me and you can contact me actually right now (2:12) at trace.knight at gmail.com and (2:23) we can discuss like what your story is and of course (2:41) um(2:45) that talked it was scam amanda and I and this other girl in australia who's some con on his(2:54) instagram and I was just baffled by how these young girls and their (3:01) I one girl was in her 20s I guess they were both in their 20s anyways how they could fake cancer (3:09) and one girl got away with it I think it was in like nine years uh the other girl just just like (3:17) but both of them to this day is like blatantly uh one girl wouldn't even say how old she was (3:24) she could not it's like could not tell the truth it was insane I could not believe it (3:32) and so I got done watching those I mean yeah I may have binged a little bit uh I had I took (3:40) the day off yesterday and I was like you know what I'm just gonna chill went for a walk I was (3:47) gonna record some podcasts but you know I do talk in my book about being staying aligned (3:55) and doing what feels good and yesterday I just I couldn't even I'm also editing the final parts of (4:03) my book so I like I'm reading I'm reading the four chapters and I was looking and making sure(4:09) I like everything and and it's funny it I I couldn't even dive into that so literally what (4:16) I called the boob tube you know when you just sit on the the couch and I guess it comes from (4:22) maybe being you know an 80s kid of what of what um you look like on the couch I don't know it was a (4:32) term coined then that I learned I didn't do my taxes I just didn't do anything I just couldn't (4:39) get myself I was so tired I just had to listen to my body you know so I just was like(4:46) watched a couple of these YouTube I watched a couple of these um streaming shows unbelievable (4:55) and talk about just yeah they were you know they were very aligned with what they wanted (5:03) but they went about it the wrong way they went about it the wrong way they manifested (5:16) in a way where they said okay this is what I want (5:23) and all they could see was I want to be famous I want to be wealthy and I will do anything to get (5:30) it therefore they lie they cheated and so as we see in the news today how folks are (5:39) scraping their way to the top not telling the truth just getting to where they need to go (5:49) and not faking it before they make it they're just flat lying about it as they get up to the top (5:57) and they don't stay there very long right we see like these I mean one girl was like I think it (6:06) I'm not gonna spoil it for you if you haven't seen it but who hasn't seen it at this point (6:15) maybe maybe folks that maybe don't watch stuff like that but I was I was baffled and intrigued (6:21) at the same time and my mouth was on the floor couldn't believe it could not believe it so (6:29) thank goodness for investigative reporters that take it upon themselves to start the ball rolling (6:35) and then show what damage that people can do by lying wire fraud create a website (6:49) take money from people and you don't even have cancer wow so I know I'm coming in late in the (6:56) story was at this point a long time ago even though it was last year you know two years ago (7:05) point being is that we need to do the work and this podcast is about you doing the work (7:14) and getting where you need to be truthfully you need to do the work you need to do a self-reflection (7:22) you need to acknowledge where you are which is crucial in your life who are you these girls didn't (7:30) even know they got lost in who they are who are you identify your personal strengths and weaknesses(7:38) understand your reaction and responses to situations recognizing through patterns that(7:45) influence your actions accept responsibility for your choices become aware of how your energy and (7:53) mindset affect outcomes hello right how your energy and mindset their mindsets literally (8:04) was I want I want to get where I want to go have personal gain and I don't care who I affect (8:14) that is wow you know self-awareness is the foundation of personal growth and success (8:23) is the ability to recognize and understand your emotions thoughts behaviors and how they affect (8:30) your life and relationships becoming consciously aware of who you are allows you to make informed (8:38) decisions break negative cycles and maximize your strengths(8:46) it is important to reflect on yourself acknowledge where you are so in this chapter that I talk about (8:54) is awareness and acknowledgement they're two different things but they go together(8:59) an acknowledgement is where you are currently (9:04) and are you creating the same issues repeatedly due to ingrained behaviors (9:11) do you need to deal with these things (9:16) awareness is internal your thoughts emotions in it and your (9:19) your behavior so your thoughts becoming your behavior right and acknowledging where you are (9:26) currently because you need to deal with the traumas past traumas of what could be hindering (9:34) your progress self-awareness provides the answers to these questions okay now when you're looking at (9:50) the acknowledgement part okay so awareness allows you to recognize like the mental steps (9:58) of where you are acknowledgement is the action steps that empowers you to make those change(10:03) without acknowledging it without acknowledging your role in your circumstances growth is limited (10:12) acceptance does not mean resignation but rather the courage to face reality (10:16) and work toward improvement so examples of acknowledgement in action would be recognizing(10:23) patterns if you notice that you struggle with procrastination which if you when you read my book (10:31) when we talk about uh when we talk about defining and visualization I talk about procrastination (10:42) and those so if you struggle with procrastination acknowledging this truth helps you create (10:48) strategies to overcome it owning reactions now if you react emotionally to criticism (10:57) acknowledging this pattern allows you to develop healthier responses (11:05) accepting strengths and weaknesses if you acknowledge your natural leadership skills (11:15) you can harness them to create opportunities for success (11:21) I want to touch on some folks I mean I tell you I struggle with procrastination (11:32) is it's not good to have it but a lot of people don't realize they're doing it (11:41) so with procrastination well we want to look at (12:01) is what is procrastination in my chapter visualization so how I have a worksheet (12:15) and how you kind of help you end procrastination if you will and it will help you (12:26) get to uh how to overcome it identifying your triggers so acknowledgement patch (12:34) chapter is in this sense it's like reflecting on what stops you right what tasks do you tend to (12:43) avoid yesterday I avoided cleaning my kitchen I avoided anything that didn't involve my couch (12:51) but I also needed to that would be not procrastination the procrastination is (12:57) yeah probably I could have cleaned my kitchen but I did need notice that I need to which I don't (13:03) normally do is take a minute to myself to gain my energy and my strength back I have a very (13:11) busy week this week by taking a complete day off I am not procrastinating I am nurturing (13:21) self-care I'm listening to what I need to do I created some meals I've cooked for my family (13:29) I um you know I reached out and on Sundays I typically reach out see how friends and family (13:36) are doing and then I just kind of take my time to myself and do personal things and if I don't (13:45) feel like doing because I do it all week I don't want to get burnt out so this is the difference (13:50) right then I need to kind of put the book and stuff to the side because today I needed to do (13:56) the podcast and I needed to get into my creative space so a lot of my podcasts do not have a script (14:04) I go off on what I feel I need to talk about (14:09) and sometimes you guys are listening to and you're like is she even uh she's going all over (14:15) the place I am collecting my thoughts right putting them together I with you know having a (14:23) brain injury um it's interesting I I take certain talk about nurturing procrastination you know I (14:32) take a you know certain um supplements and always you know consult your um RD medical holistic (14:43) person acupuncture just make sure you check into these because in my podcast food is fuel I talk (14:52) about even things that are beta blockers and foods that mushrooms that you shouldn't consume because (14:59) you're taking certain medications and what we need to what I take for my brain health is I (15:10) actually watch the inflammatory parts you know kind of like with alcohol and sugars right (15:17) and instead I take in vitamin d vitamin k (15:23) and vitamin e protein and with that I also take in um it's called gotukoala g-o-t-u-k-o-l-a (15:38) um ginkgo biloba with um b-a-c-a-p-a I believe it is and I take a mushroom complex now I don't (15:50) have any sensitivities to any of those mushrooms because I checked and made sure that um I would (15:57) not um a couple of mushrooms lion's mane and shiitake are two of them because like in my (16:03) culinary class I actually use beta beta bella mushrooms to make sure that I am not uh preventing (16:14) or messing with any one's medication so with shiitake I will pull back on those especially (16:20) if I have a an older adult in in the in the class I am actually recording this (16:32) on podcast at like 4 30 in the morning on a Monday talk about not procrastinating get up (16:39) it's fun and you know in that I think I take about five minutes (16:49) and I go what am I what do I need to do so I brain dump the night before I get everything (16:57) off of my mind so yesterday yes did I procrastinate yeah you could say that but actually I wasn't (17:03) making sure I wasn't getting burnt out okay I'm not doing it today this is not a week long of (17:10) you know ordering pizzas eating bonbons and you know doing nothing yesterday I nurtured myself by (17:19) drinking a lot of water I drank water and cucumber uh I had a protein shake I did make empanadas I made (17:29) uh nachos you know I thought you know fun stuff right and I just nurtured my body I had I ate (17:37) some turmeric with black pepper that helps with inflammation I was feeling a little sore I know (17:44) that I have something coming up this week that is a physical um a very highly physical thing I got (17:52) to do later on this week so I made sure that I'm not overdoing it today so but kind of like running (18:00) you know trading for a marathon you run that long run a like race run on the day that you're (18:08) going to run the race typically on Sunday there's a race especially a marathon and it's less traffic (18:16) they do it for several reasons and um so you want to run that long run and possibly you know kind of (18:28) like spurts of that race that you're getting a couple of those miles in of actual race pace (18:35) so you're training your brain to master your game right not only are you mentally thinking (18:43) about what you need to do you actually are taking the action of doing what you need to do (18:51) in training for a marathon you mentally get ready close your eyes you think about so when you go to (18:59) bed at night you think and close your eyes and you're like okay I see myself running I see myself (19:04) with the clothes on I see my this is what the day looks like it's bright and sunny it's crisp (19:09) and cool at five o'clock in the morning it's you know marathons are like six o'clock in the morning (19:15) some are eight some are nice but it starts getting warm especially in the summertime so they start (19:21) earlier in the winter they might start later because obviously it's not even light outside but (19:27) you will arrive in the dark so even see yourself arrive in the dark be the first ones to use that (19:33) port-a-john and just see yourself doing it and um you know when you're training (19:41) watch yourself waking up drinking that glass of water putting your brand new beautiful shoes on (19:47) and the brand new socks on that you just bought your your shorts your shirt your your you know (19:54) wear a sports bra put that on uh your hair is pulled back if it's long um and and you see (20:02) yourself going out of the out of the door you're visualizing connecting to that mental (20:08) action inside that thought into actually doing the action okay acknowledgement in (20:18) action without procrastination I'm not staying in the bed I'm not thinking about what I don't (20:23) want to do but I need to get up and I need to run that because I need to train and get ready (20:31) for my marathon you cannot run a marathon without training it's just impossible you cannot excel in (20:39) life without doing the work it's just not possible you have to do the work you've got (20:46) to see yourself doing it you have to see yourself making it happen (20:51) I'm sweating (20:54) did not know I had that alarm five o'clock in the morning (20:57) right I think you also probably heard my cat doing its thing but um my daughter's cat (21:09) my daughter's here and you probably heard the kitty cat earlier (21:14) you know so take a five-minute rule exercise choose a task that you've been putting off (21:20) what if what have you been putting off well probably the dishes something you don't like (21:26) then you know do something that you do like to do like if you want to listen to a podcast or watch (21:32) watch one of the podcasts that are now a streaming thing like I did put the (21:38) the movie or you know you got your phone so put it up watch it um listen to music do something (21:46) that you like doing while doing something you don't like doing now yesterday my family just (21:55) needed me in all different avenues so by the time it was time I was just exhausted um so did I sit(22:04) down at times yes and so again technically didn't procrastinate I was just tired of being pulled in (22:12) multiple directions but that's okay it's my family I am just needed to take a time to myself (22:19) and I even turned off my phone too and I went to sleep last night I mean I never do that I just (22:28) turned it off and I was done I keep it on so that family can reach me but I was like no I think I'm (22:38) okay I think I'll be okay so I'm going to turn it off what thoughts of our excuses (22:46) arise when trying to avoid them what do you what do you put in your mind what does your brain go (22:51) you know what you don't need to do this you you're you're fine you worked out yesterday (22:58) you don't need to do it today you don't need to get healthy today today's a cheat day (23:03) really now I talk to people all the time about moderation and moderation is another (23:08) I think is a procrastination word in regards to oh well I can have junk food in moderation (23:16) what is the definition of moderation what do you see yourself in moderation if you're trying to (23:23) learn a new habit and you use the word moderation and you haven't gotten a week past of eating junk (23:30) food and past like your old behavior that is not moderation that is just going back to your old (23:36) behavior you have to go a very long time before you moderation is once every blue moon okay (23:52) not moderation once a week that's just given into your weakness and I know and I have (24:06) stopped doing some unhealthy things and when I do it now I'm exhausted I can feel it I can feel (24:14) my body rejecting what I put in and it just reminds me don't do it again (24:24) when you are when you stop a habit and then it's a long time before you do it again your body (24:32) you can actually feel that rejection that your body's like I don't feel good doing this (24:36) I don't feel like we should be doing this right now I don't feel good about make like (24:41) going through the drive-thru I don't feel good about skipping a workout now you do have to (24:48) listen to your body because you do not want to be in the position where you over trade you need to (24:56) do need to follow a schedule your schedule is created based on where you start from (25:03) and that start from is that mile test are you going from couch to 5k like so when you're (25:12) training for a marathon you want to break it up and do little trade like little races (25:18) a 5k 10k 15k half marathon before running full because again it's also a mental thing so it's (25:26) helping you learn and helping you prevent these procrastination type times and also (25:33) keeping your mental game sharp so when you do go into the vision you're also when you're (25:41) visualizing you're fixing problems that you learn from doing that 5k race or you know what (25:48) you did in that training time do you need to bring your shoulders back do you need to (25:52) lean over not around your shoulders more I mean these are things that you need to be thinking (25:57) about you don't just put on a pair of headphones run out the door form is everything form when (26:04) you work out is like I mean the most important thing it's like in cooking I tell people the (26:11) sauce or the pizza matters the base of how you begin whisking those eggs to create that lava (26:18) cake is essential to make it rise changing the protein enzymes is the base of what that dish is (26:24) going to be you have to change you know you have to change things you're doing if you don't whisk (26:31) that egg and make it a pale people are like oh am I done yet and they like barely whisked it (26:37) they're like 20 seconds in I'm like keep going yeah you got like two and a half more minutes to (26:44) go like it's not pale yellow it's definitely still a dark yellow and I still see the egg whites (26:55) so keep whisking you know so in this case keep keep going keep moving keep just you have to keep(27:05) moving what are you doing and if you need help like cooking in the kitchen (27:14) have an accountability partner a person select someone that you check into I like to do just (27:23) like when I'm trying to do a time management piece and I have a deadline at the end of the (27:31) work week say like Friday or a personal or professional it doesn't matter if you have (27:37) something at the end of the week then do a check-in with yourself with someone else (27:43) accountability partners that's who it is that they agree for you to check in with them and you check (27:50) in with them and you're like okay this is the deadline this is where I'm at Wednesday middle (27:55) of the week if the deadline is Thursday check in Tuesday so on and so forth just create a day that (28:04) is best for them you want to be respectful of their schedule as well and something that is (28:15) kind of you know respectful to your time too like don't overdo it don't go okay my deadline is (28:23) like or create a deadline that's too soon and if you do that you'll notice but don't beat yourself (28:28) over it just just adjust you know and go okay well that deadline was too soon like (28:36) I've done that with a few things where I'm aggressive with the deadline and I forget about (28:44) all the other things sometimes I'm like if I was a single person this is what I think about sometimes (28:49) if I was a single person would like lived on the other side of the world my family lives in the (28:56) south but if I lived in the west and I didn't have a family was not married was not dating (29:01) lived as a hermit I could get everything done in a week right but I have stuff I have family I have (29:11) a daughter I have I'm not married but I'm not even in a relationship but it is something that you go (29:19) okay um so my work is really what I'm married to actually not a lot of people like that but (29:26) don't really care uh because I have goals and dreams and aspirations and I too have triggers (29:34) um I mean excuse me pain points where I go I don't want to be this anymore I want to finally achieve (29:43) my goal I am not allowing anything to get in my way to achieve it if I begin dating cool I will (29:51) accept it I will go okay now I have someone else in my life and I need to adjust and let them know