TIME TO READ: 5 minutes
Expanding on last week’s topic of suffocating procrastination by eliminating the time between thinking and doing, I want to discuss specific tactics I use on a daily basis to shut down the little voice we all have that distracts us from the tasks we want or need to get done.
Three years ago, when I started PRYMAL, I no longer allowed myself to be an amateur who ran his big fat mouth with lots of ideas, and instead became a professional who got shit done.
Over time it’s been easier to execute daily, but today I decided to unpack the concepts I use on myself when I feel the seductive lure of laziness, rationalizations, and excuses.
[1] Show up.
As simple as it gets. Don’t expect the trophy if you didn’t play the game.
That’s why finding a “Y” is so crucial in all that we do—whether it be fitness, business, relationships, or life. Asking yourself “Why do I want this?” is the fuel to your fire and unfortunately so many don’t take the time to think about it. Instead, many blindly follow outside influences instead of listening to your heart.
If you can’t find the drive for your goals, then maybe your goals aren’t yourgoals.
True purpose gives you the kick when the motivation and rah rah excitement inevitably wear off, which is why 60% of resolutioners give up their gym membership by February.
[2] Work.
All our big goals in life—the body, the business, the book—they take work. Lots of it. And once you’ve shown up, noting else matters besides sweat. Pen to pad. Hand around barbell. Fingers to keyboard.
Our brain is constantly scanning for dangers and distractions, as it’s part of our survival mechanism. We erode our willpower and focus, the more we succumb to them (which is why focus is so important).
Airplane mode on, email off.
Like all my advice, start small and continually build. If you’re just starting out maybe you’re only able to focus for seven minutes without feeling like you’re going to jump out of your chair. That’s okay. Just like no one walks into a gym expecting to deadlift 500 pounds, you build up, minute by minute, pound by pound, over time. You’d be surprised how much you can accomplish with a couple hours of focused work.
I consider it a successful day if I can do three hours of deep work. The stuff that is out of my routine and makes my brain stretch and hurt a little.
[3] Long term.
Unless you’re going to die tomorrow, you should always think in the long-term. Life is a long marathon and we get ourselves into trouble by looking for the shortcuts and sprints.
I got news for you. Everything takes longer than you think. My best success with clients have come after one to two years of consistent training, not some dumb 21-day challenge nonsense.
[4] Patience.
You eat the elephant one bite at a time. You build a castle brick by brick. The quicker you look at every single day as a small stepping stone the more you will start to understand how long great things–our biggest ambitions—actually take.
Too many are looking to be the architect of a prefabricated building instead of being a brick mason who comes home with dirty hands for 20 years.
[5] Habits.
Discipline gives you freedom. So many think the opposite, and see discipline as too structured and restrictive when, in reality, habits establish routine, which enables us to do things without debating it with ourselves. Every Tuesday I write this blog. Every Wednesday I FB live. And so on.
Streamline things. Have a schedule and routine to eliminate decision fatigue. That’s why hiring a trainer is so effective, because then a client has a set appointment every Tuesday at 9 am, and doesn’t have to think about it. They just show up (see Step 1).
The less you think, the freer you will feel.
[6] Ease.
Make the task at hand as easy as possible. It may sound counterintuitive, but do less than you are capable of doing. Do a five minute workout. Floss one tooth.
In my experience, procrastination arises because our standards are too high, the mountain is too large, and we don’t want to take that first step because it seems insurmountable.
We feel fuzzy inside setting ambitious goals–ten pounds this month, a million bucks in two years, a best selling book by my next birthday. But try lowering the hurdle. It’s far better for our psyche to feel successful, and floss a couple teeth, than it is to fail at the goal of flossing twice daily.  
Go small and often. Instead of big and never.
[7] Accountability.  
Have someone hold your feet to the fire.
I’d estimate 80% of my clients hire me because with a set time and day, they are far more likely to show up. It’s been proven we work harder when we have something to lose, like 200 bucks for a cancelled session.
The incredible client transformations I post on social media are always my private one on one coaching clients. While the hundreds of people who signed up for PRYMAL, but opted out of the support and coaching, end up with the ebook buried on their hard drive, ignoring my emails and personal calls, likely out of guilt and shame.
Why? No accountability.
The ones that invest the couple hundred bucks a month have skin in the game and their results show tenfold.  
Figure out a way to create a loss if you don’t tackle your task and achieve what you set out for.
Comment, letting me know if you've finally done something you always said you were going to do. And if you're still waiting to do it, let me know if any of the steps above work for you.

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