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5-MINUTE FRIDAY: The 60-Second Switch · Hurdle with Emily Abbate

• 0:22
  Speaker 1: Hey everyone, Emily a body here. You are listening to
• 0:25
  Speaker 1: five Minute Friday from Hurdle. Good morning, Hello, good afternoon,
• 0:29
  Speaker 1: good evening. Whenever you are listening to this, I'm happy
• 0:32
  Speaker 1: that you're here. Truly, this has been I was thinking
• 0:36
  Speaker 1: back on this journey. We're almost seven years of hurdling
• 0:41
  Speaker 1: here and there are some of you that have been
• 0:43
  Speaker 1: listening to the show since day one at the very
• 0:48
  Speaker 1: top of twenty eighteen. So whether you are an og
• 0:52
  Speaker 1: hurdler or a new hurdler, I couldn't be doing this
• 0:57
  Speaker 1: if it wasn't for you, and you need to know
• 1:00
  Speaker 1: that you are appreciated. This week on five Minute Friday,
• 1:05
  Speaker 1: I want to talk a little bit about procrastination. It
• 1:08
  Speaker 1: is something that we are all guilty of. For me,
• 1:12
  Speaker 1: I'm procrastinating across the board lately. I procrastinate in the
• 1:16
  Speaker 1: mornings when it comes to going through my morning routine.
• 1:19
  Speaker 1: I procrastinate big scary things when it comes to sitting
• 1:24
  Speaker 1: down at my desk. And yes, I too procrastinate going
• 1:28
  Speaker 1: out to work out. Yet I know this to be
• 1:33
  Speaker 1: true when I scratch procrastination, when I get my ducks
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  Speaker 1: in a row and get the thing done that I
• 1:40
  Speaker 1: am more often than not putting off. I am always
• 1:45
  Speaker 1: thankful that I did, And so I want to share
• 1:50
  Speaker 1: a tool that I've been using lately called the sixty
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  Speaker 1: second switch. Say it's an early morning and I have
• 2:00
  Speaker 1: have caved in too reaching for my phone. Now, I
• 2:03
  Speaker 1: don't sleep next to my phone. I sleep where my
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  Speaker 1: phone is far enough away that I have to get
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  Speaker 1: up to reach it. It sits on a charging pad
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  Speaker 1: across the room in my bedroom. Yet I am in
• 2:15
  Speaker 1: this phase of waking up early, and that means before
• 2:19
  Speaker 1: my alarm, and in my head that means, oh, I
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  Speaker 1: have this gifted thirty minutes, and you know exactly what
• 2:26
  Speaker 1: I should be doing with that gifted thirty minutes, mindlessly scrolling.
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  Speaker 1: Now we know this is a bad idea for many reasons. Right,
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  Speaker 1: if you pick up your phone first thing in the morning,
• 2:35
  Speaker 1: you're instantly overwhelmed, sensory overload, to say the least, you're.
• 2:40
  Speaker 2: Looking at what other people are doing.
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  Speaker 1: Maybe that comparison trap spiral starts to happen, and that
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  Speaker 1: is no way to peacefully start your day. Even if
• 2:50
  Speaker 1: you don't reach and immediately go to social media, if
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  Speaker 1: you check your inbox, if you look at text messages
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  Speaker 1: that maybe you missed after you crossed for the night.
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  Speaker 1: All of these things can certainly be a jarring way
• 3:02
  Speaker 1: to start things off. And so recently, as I have
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  Speaker 1: admittedly been doing the thing that I'm not the most
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  Speaker 1: proud of, which is reaching for my phone, I will
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  Speaker 1: do the sixty second switch. So in practice, this looks
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  Speaker 1: like if I am sitting at my desk and realize
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  Speaker 1: that I'm not doing what I intend to do, or
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  Speaker 1: if I'm on my phone and it's early in the morning,
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  Speaker 1: or if I am watching my zillionth episode of The
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  Speaker 1: Bear and know that there's something else on my radar
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  Speaker 1: that I genuinely want to be doing. Instead, I do
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  Speaker 1: the sixty second switch. I look at the clock, whether
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  Speaker 1: it's on my phone or on the wall or wherever,
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  Speaker 1: and I say, all right, you have sixty seconds, and
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  Speaker 1: I give myself that one minute to take a few
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  Speaker 1: deep breaths kind of wean off whatever it is that
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  Speaker 1: my mind is procrastinating with, and then I get up
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  Speaker 1: and that's it.
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  Speaker 2: It's nothing too crazy.
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  Speaker 1: But by saying to myself, Okay, it's time for the switch,
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  Speaker 1: I recognize what's about to happen. I go into mental
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  Speaker 1: preparation mode and then I move on. It's not rocket
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  Speaker 1: science here, but it is the thing that is me
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  Speaker 1: consciously recognizing Okay, this isn't serving me. Now I have
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  Speaker 1: the opportunity to do something else instead. Procrastination gets all
• 4:29
  Speaker 1: of us and you are not alone in the frustration
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  Speaker 1: that goes hand in hand with that. But know that
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  Speaker 1: you can make that sixty second switch at any given moment.
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  Speaker 1: And so I'm curious my prompt for this week, how
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  Speaker 1: has procrastination been playing a part in your day to day?
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  Speaker 1: And is the sixty second switch something that you can implicate?
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  Speaker 1: Where are you procrastinating most often? Maybe think about or
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  Speaker 1: identify the cause of that, and then ask yourself, can
• 5:01
  Speaker 1: I implement the sixty second switch? And now we've got
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  Speaker 1: to listen our question. This one comes from Jen in
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  Speaker 1: Los Angeles. She says, due to the amount of travel
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  Speaker 1: I have in my job, I do a lot of
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  Speaker 1: running on hotel treadmills. If I'm working for a time
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  Speaker 1: goal for a half marathon, should I use a pace
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  Speaker 1: guide utilizing my previous race in parentheses, I'm looking to
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  Speaker 1: shave three minutes off of my half or the pace
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  Speaker 1: guide for my goal time intuitively, it makes sense for
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  Speaker 1: me to use the pace guide for my goaltime, but
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  Speaker 1: it definitely does drain me a bit more, especially on
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  Speaker 1: the tempo speed run days. Thank you for all you
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  Speaker 1: do for women in sport, Jen, Well, Jen, your intuition
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  Speaker 1: is right now, three minutes is a considerable amount of time,
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  Speaker 1: which might sound silly to some, but it definitely takes
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  Speaker 1: effort to get there. That means that we need to
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  Speaker 1: be picking up the pace a little bit. So while
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  Speaker 1: these faster paces may feel more difficult, your goal here
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  Speaker 1: is to run fast to get fast. Inversely, I say
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  Speaker 1: this with the caveat that you need to remember to
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  Speaker 1: run your regular slow days slow and that just because
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  Speaker 1: you're going for a faster time in the half marathon
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  Speaker 1: does not mean that overall all of your runs need
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  Speaker 1: to be faster. Ensure that you are giving your body
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  Speaker 1: the time that it needs to recover between efforts, and
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  Speaker 1: trust me, the rest will click with time. With time,
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  Speaker 1: those faster efforts that right now are really starting to
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  Speaker 1: drain you.
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  Speaker 2: A bit, they'll become a little bit easier.
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  Speaker 1: But to go after your goal, you've got to get
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  Speaker 1: uncomfortable and you've got to try to do the hard
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  Speaker 1: things and trust me, where there's a why, there's a way,
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  Speaker 1: and it sounds to me like you've got a strong
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  Speaker 1: why toward your big goal. I want to remind you
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  Speaker 1: that there are two places where hurdlers can connect. So
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  Speaker 1: if you have something like this that you want to
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  Speaker 1: chat with other like minded women about, head on over
• 7:00
  Speaker 1: to the Super Secret Hurdler's Facebook group. The link to
• 7:03
  Speaker 1: that is in the show notes or in the comments
• 7:06
  Speaker 1: of the Weekly Hurdle, which comes out every single Friday.
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  Speaker 1: It's a great place to engage with other awesome people.
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  Speaker 1: So the Super Secret Hurdler's Facebook Group say that finds
• 7:16
  Speaker 1: Fast or the comments of the Weekly Hurdle both places
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  Speaker 1: for you to connect in community.
• 7:21
  Speaker 2: Make sure you're.
• 7:21
  Speaker 1: Following along with Hurdle over on social It's at Hurdle Podcast,
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  Speaker 1: I am over at Emily a Body Another hurdle conquered.
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  Speaker 2: Catch you guys next time.