Resistance and Why We Procrastinate
Roadman, today I want to talk to you about killing procrastination. Let's cue that intro! The big question is this. How do we use cycling as a tool to improve our health, our happiness, and our long-chef. That is the question and this podcast will give you the answers. My name is Anthony Walsh, and welcome to the Roadman Podcast. Roadman, good morning. Well it's morning for me anyway. Welcome back to another roadman cycling podcast. Today I want to talk to you about killing procrastination. There's actually some pretty cool shit in this one. Before I dive in and unload these, perils of wisdom, what's the old biblical saying? Never cast your perils before swine. Well, I need my swine. The Patreon is what keeps this podcast going folks. to New Years is a new push on the Patreon. We're all now all sorts of Patreon member benefits, including the secret podcast. It's the price of a beer once a month. If you're listening to this and I know you are because the download figures are hitting record highs, month on month, please think of supporting us through Patreon and boy me that price of beer once a month. It's over on patreon.com forward slash Anthony underscore Welch is where you do it, the link is in the bio. So why do you get stuck and procrastinate? That's what I want to talk about today. And it's a little something called resistance. And everybody in the world struggles with resistance. The good news is you're not the only one. We can all identify what resistance is. Think about that negative opposing little voice that tells you to crack open just eat in order to take away and chill out for the evening instead of doing a core session you know you need to do. It's the same voice that tells you you've worked hard all day, skip your session, you need a rest. Guys, girls, this voice is not serving you, it's not serving your fitness goals. But the good news is that that voice, resistance, it can be defeated. There's industries out there like medicine, financial markets, plenty of corporate jobs, where the stakes are so high that they had to figure out how to overcome resistance. You can't lack motivation or have an off day or show up second hand on Wall Street. The stakes are just too high, the work needs to get done. resistance and always being motivated is a billion dollar industry. Procrastination and resistance to keep us stuck and stagnant. They steal our time and steal our energy. Research estimates that the average person loses 55 days annually to procrastination. That is insane. What's that like a month and a half? What the hell? This is also as well as being a complete waste of time. It has a huge emotional toll because the idea of constantly delaying projects and the guilt associated with skipping them to connet manana or do it tomorrow mentality. They don't come for free. There's a real emotional energy in that. So how do we put an end to resistance and procrastination? And I know loads of athletes struggle with this. We have clients who struggle with it on and off as well.
Fear Triggers and the Procrastination Log
But one of the key ways is breaking down the triggers which cause procrastination. That's the key to defeating it. So break it down and think about it. fear and fear can manifest itself from where many different hats. One is a fear of disappointment or failure, fear of taking a risk or standing out. This fear of the outcome can paralyze us from the very beginning, but you're afraid you won't hit your water today, you're afraid you won't hit your weekly target. Fear can be totally paralyzing at times. A great way to defeat this procrastination, especially the procrastination that comes about as a result of fear is to start start a procrastination log, anyone who listens regularly knows, I'm a massive fan of diary and there's just something brilliant that happens when a pen touches paper, that magic tactile feeling and I think it's different to a shot that went easier today and he's got one of these new pads there, like an only pad that's called Remarkable, they're cool and I love the tech but there's just something beautiful without touching a page. Start a procrastination log and check in with yourself as you're procrastinating and try and unravel your own talk process. So why am I struggling to get stars? What will happen if I fail? What emotions am I experiencing right now? And Dave Goggins has a brilliant strategy around this. Dave Goggins, they're crazy, Navy, SEAL, they can't hurt me. He was going to carry the bolts. Dave Goggins, brilliant motivation, stuff. One of his strategies around this procrastination is, and I'm going to use his language on this, next time you find yourself struggling to get out, pull out your phone and record all the reasons you're procrastinating now and listen back to them later. And as he says, I've got news for you when you listen back. You're a straight up bitch. Like these reasons are not real reasons. You're being a pussy. That's his terminology. And I, you know, I'd second that I would agree. But, you know, maybe rather than just scream the abuse at you, I think it's constructive to start up procrastination log and start pulling apart and unraveling that process around why you're struggling, what will happen if you fail, what emotions are you experiencing? Have a look seeking your spot patterns. Do you always delay your expense report at the end of the month because you're worried about doing it wrong? Now you can begin to address this. Do you always delay your boy sessions in the evening after having a long hard day? Let's have a look at it and seeking me address it. Maybe it's a fueling issue. Maybe it's a sleep issue. Maybe we can time some new trophic release around then like having a structured coffee for going coffee earlier in the day and having a later in the I'm not saying like nine o'clock at night, but we could have a two o'clock coffee which gives us that alertness into the evening There's many different strategies around the boat first before we can start Developing strategies to cope with it. We need to understand what the problem is and the only way you can do that It's to start that procrastination diary.
Morning Journal Routine and Sign-off
I don't really recommend having a separate diary for it if you know What maybe if you're listening to this and you were a serial procrastinator, you can have a totally separate procrastination journal But for me, I just do it as part of my normal journal So every morning, first thing I do on my normal journal is I stay, what's my main outcome for the day? What's the big thing on a focus on today? And this comes from a brilliant book from a Gary Keller called The One Thing. So what am I focusing on today? My big thing? Next, I use my gratitude. So what are three things I'm grateful for today? And this because it starts off my day in such a positive footing, then you can't be grateful and angry. You know, it's like being stressed out asleep, you can't be those two things. At the same time, it's impossible. So, I have my big aim, then I have my three things I'm grateful for, and then just on that same page later in the day, I'll jot down random stuff and procrastination journal is one of those things. If I find myself just really dragging my feet on a task, and especially if it's repetitive, if it's the same task that I'm dragging my feet on, making a sales call, you know, talking to a potential sponsor for a show, stuff like that, I will go, why am I delaying this so much? Well, man, I hope that is helpful in untangling your procrastination, re procrastination, any tendencies is that reward? Who knows? I like to come up with words on this podcast. Well, man, thanks for tuning in. It's been a brilliant week. It's great to get back. We actually did a bumper week because we started it daily. So we have six podcasts this week. We're going to take a break for the weekend and we'll be back to you again on Monday morning. Thanks for tuning in. Enjoy your group, right? It's this weekend. Much love and I'll chat here Monday. Hey, road man. Anthony again just before you head off real quick I just want to mention the roadman blueprint it's the ultimate coaching package it's four months long it's four months of one-on-one coaching sessions which are own professional roadman cycling coach it's four months of strength and conditioning plans so you never need to worry about is this strength conditioning plan aligned with my cycling goals it's four months nutrition plans to fuel all that it's four Once a boil hacks which you know I love so much and I'm getting to pick the brain of all these experts and it's four months of motivation to make sure you never miss a session and every single session you hit it with commitment and with purpose. The whole package is 997 euro. I have a limited number of places on the roadman blueprint. If you're interested in getting started pop me an email and add me in at roadmancycling.com. This is the ultimate coaching package for those looking to take their cycling and performance to the next level.