“What is the thing you don’t want to do that you know you’ll be better for if you do?”

In this Strong & Awake episode, Dane and Mitch strip away the myths of time scarcity and willpower to expose procrastination as a misguided fight-or-flight response. They reveal how a simple “3, 2, 1” countdown or one small action—one push‑up, one breath, one piece of macaroni—can shatter inertia. Learn to calibrate your body and mind, ban the “I don’t have time” story, and build a daily practice around strength, awareness, and doing it all for love’s sake. If you’re ready to trade comfort for momentum and live purposefully awake, this conversation will point the way.

• 00:00 Introduction
• 01:28 Community Story (Avery S.): Macaroni Momentum
• 05:17 Embodied Procrastination Explained
• 12:09 The 3‑2‑1 Countdown
• 18:34 Negotiating Your Priorities
• 25:29 Building a Daily Practice
• 31:29 Community Invitation

• Amygdala vs. Frontal Cortex – the tension between survival-driven fight-or-flight responses and higher-order executive function
• CrossFit warm-up – analog for immediate action through a clear “go” signal to bypass procrastination
• Mel Robbins’ 5 Second Rule – using a countdown to break inertia and force action
• Seth Godin’s writer’s block debunking – reframing writing as uninterrupted thinking to overcome excuses
• Ryan Holiday’s The Obstacle Is the Way – embracing obstacles as the path forward
• James Clear’s habit rule from Atomic Habits – recommending minimal actions like “just put your shoes on” to build consistency

1. 3, 2, 1 Countdown – when you feel resistance, count down and take one tiny action to ignite momentum
2. One-Minute Rule – commit to working on your most resisting task for just one minute to break paralysis
3. Daily Trio Practice – each day, choose one action for strength, one to awaken, and one for love’s sake to build a sustainable habit

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The information shared on this podcast and any related materials from Men & Women Of Discomfort (MWOD) or Flying S Incorporated are for general informational purposes only. You should not use this information as a basis for making decisions without consulting your own medical and legal professionals. We aim to provide accurate and...