Chris Williamson said something that made procrastination make sense to me. Most of the time it comes down to one of two things: 1. You don't know what to do. 2. You don't know how to do it. One is a badly designed next step. The other is not knowing how to take it. "Work on the business" isn't a next step. "Write 3 hooks for Thursday's video" is. He recommended Getting Things Done by David Allen for this. It's next on my reading list. Next time you're putting something off, ask which one it is. What, or how. Then fix that, not your motivation.

When the list feels too big, I shrink the window. Not this week. Not this month. Just today. 1. What can I get done today? 2. Break it into smaller chunks. If it still feels like a lot, break it down again. 3. Set a timer and get to work. 4. Check what you actually produced, then repeat. I can feel tired, sleepy, not in the best mood, and still get work done. The week takes care of itself when the days do. Happy Monday. What's the one thing you're getting done today?

Sunday reflection. This one hit hard for me. What emotions have I avoided in the last few months? And what happens when I actually face them? For me it was the feeling that I hadn't earned a break. That I wasn't worthy of being happy yet because I hadn't hit the goals I set a couple of years ago. So I just kept pushing and never looked at it. Your emotions are legit. Feel them, instead of burying them under more work or more scrolling. Even when it's uncomfortable. Especially then. Take some time today and sit with it.

When I started running, 10k felt like torture. 21k felt like coming near death. 42k was not happening in this lifetime. A few years later I ran 50k on the side of the road with some lemonade and bananas. Then a 50-mile ultra. Then a 100-mile race. Same life. What changed was the tools I had. Now I'm in a new chapter, building a business and this community, and I'm right back at the start. Where 10k feels impossible again. I thought I could become a newer, better version of me in a few weeks, maybe a few months. I've realised I need to think in years. The curve is exponential. The time frame is just longer than we want it to be. Comment your biggest win, the one you once felt you couldn't achieve. Remember, no win is too small.

How often do you sit with your deepest thoughts? I struggle with this one. One of the ways I avoided it was scrolling, feeding some kind of information to my brain all the time so I never had to be alone with what was going on in there. It's really painful at times. We all have ups and downs, and sometimes shit is just hard. But instead of drowning yourself in distractions, take a moment to actually experience it. That's how you build yourself: by facing whatever is in front of you. This weekend, give yourself 15 minutes. No phone. Pen and paper. Let whatever comes up come up.