C (9:25)

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A (9:54)

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This is why your identity starts to shift. Because you're changing yourself into somebody who follows through no matter what. And if you mess up on one night, you will, please believe me. You will mess up one night and you'll be laying in bed and you go, oh shit, I forgot to do my 60 minutes of moving. And you have that moment where you have to make a decision on who you want to be. Do you want to be the person that follows through no matter what, or the person who makes excuses? That's your decision. And one quote that I love, that I heard recently is that you're born looking like your parents, but you die looking like your decisions. So you have to make the decision in that moment when you're sitting in bed and you're all nice and cozy and then you're like, oh my God, I've got to do 9,000 more steps. I forgot about it. Do you go to bed and just say, oh, I'll make an excuse for it, or do you say, I got to get up. That's what I told myself I would do. It is more important for me to follow through than to get an extra hour of sleep. Because when you force yourself to follow through, when you do mess up, it makes you better on the days after that. Why? Because you actually start planning correctly to finish that task because you don't want to stay up late again. So then you get even better. And the days after on taking action, there's this concept that's called decision fatigue. And this is one of the things that makes it really important in this situation. The more decisions that you make, the worse your decisions actually get. That's why, like, by the end of the day, you might eat worse, you might scroll more on Instagram, you might avoid the hard things. But when you have one daily non negotiable, there's nothing else to decide. Like, it's already decided. Do you get that? Like, let me say it again, there's nothing else to decide. It's already decided. It has to be done today. Another reason why this neurologically makes sense and really helps your brain is there's a thing that, like, your brain hates unfinished tasks. When something is unfinished, your brain just has this tension. It's actually something that's called the Zeigernik effect. Unfinished tasks stay active in your mind. An unfinished task create this tension, and your brain does not like that tension. When you finish a task, it like releases the tension just a little bit. And, you know, here's a twist of it all though. Like, if everything is unfinished in your life, your brain gets super overwhelmed. It shuts down. And that's like mostly modern life for people. If you think about it. They have, you know, 50 tabs open on their computer, but also in their own brain, they have 10 things that are half started. And your brain goes, you know what? Like, I can't win. There's just so much stuff to do. Like, why even try? But when you have one non negotiable one, your brain knows exactly where to close the loop to release the tension. And that is the most important loop that you close every single day. So when you start to look at this and you start to look at how it works neurologically, it's not just some stupid task that you're doing every single day. It's actually an identity that's now being created around it. Like, this is who I am and this is what's really important. Your identity and what you think of yourself matters more than anything else. Like, there's something that's called the self perception theory. I've talked about it many times in the podcast. But in the self perception theory, like, you don't become confident. First you take action. You see yourself taking action. You see yourself doing what you said you were going to do. You see yourself staying up late to get this done. You see yourself doing this stuff. You take action and then your brain says, oh, this is who I am. I'm the type of person that shows up. I'm the type of that person that does what they say they're going to do. Or it says, oh, this is who I am. I'm the type of person who makes excuses. I'm the type of person that doesn't follow through. I'm the type of person that I can't trust. And if you actually are taking action, your brain is seeing you take action and saying, oh, this is who I am. This is who I am. That's how confidence is built. You cannot read a book on confidence and become confident. You cannot go to a confidence conference and become confident. Confidence is built in you doing what you said you were going to do. Confidence is another, another word for confidence is, or phrase for confidence is self trust. You know, if you don't do what you say you're going to do, you're not building self trust, you're not building confidence. But when you do what you say you're going to do, you're building trust within yourself. You're building confidence. Every day you complete your non negotiable, you're casting a vote for I'm somebody who follows through. Right? And this is one of the things that I see with people that do this, that kind of mess this up. They think that like they have to do it perfect or they have to do it efficiently or whatever it might be. No, no, no, I don't. It could be the messiest thing that you've ever done. As long as it's completed is the thing that matters. It's a simple rule. You don't get to escape it, just get it done. It doesn't have to be perfect, it doesn't have to be efficient. And you can delay all that you want to. You can procrastinate all day long, you can scroll, you can distract yourself, you can clean your entire damn house if you want to. You could do everything except for the thing. But the catch is you still have to do it. That's the most important part of the whole thing. It has to be done no matter what. Will you want to make excuses? Yes. You will make every damn excuse you possibly can. You will. But that excuse making part of yourself, the part of yourself that wants to make excuses is the part of you that you're trying to kill off, don't you see that? Like the one that makes excuses, the one that says, I'll do it tomorrow. It is time to destroy that part of yourself that is a part of yourself that's holding you back from everything that you want. And the place where it really starts to get interesting when you do this is there's a concept in psychology, it's called learned inevitability. And it becomes inevitable. Like once your brain learns patterns, it learns that something is optional, it will resist it if they know it's. If your brain knows it's optional. But if it learns that something is inevitable, it stops resisting it. It's this weird kind of, you never expect, like, okay, I'm going to force myself to have to do it, but because it's inevitable, my brain actually won't resist. Because it's like, I just got to get it done. Like, think about it. If you had to run a mile today and that was just. Or you could not go to sleep, no exceptions, you might delay it, you might complain about it, but eventually you would just do it, right? Because avoidance becomes pointless. Like, you want your brain to learn that avoidance is pointless. At this point, right now, if you're procrastinating, your brain knows that avoiding something gives it some sort of benefit of not having to do it, of getting to rest, of scrolling and numbing our brains out. Something. You want your brain to learn that avoidance is pointless. Just get it done. That's the part of you that you're trying to train. It's not even, it's not even about discipline. It's just inevitability. It's going to be done no matter what. And so you're trying to really, like kill off this procrastination side of you, the excuse making side of you. Like when you look at procrastination, people think that procrastination is laziness. Procrastination is very rarely laziness. It's usually emotional avoidance. You're trying to avoid discomfort, you're trying to avoid judgment, you're trying to avoid a fear, you're trying to avoid the feeling of not being good enough. But when a task is inevitable and there's no other options, avoidance loses its power. You're not going to procrastinate anymore. It has to be done. So eventually your brain just gets smart and it says, like, why am I stressing all day? I could just Finish this in 30 minutes. Why don't I just execute on it and that builds you into the person that just sees discomfort and says, all right, I'm just going to do it right, Instead of your current habit of procrastination and avoidance. And here's a really, really important part. When you think about it, when you only have one non negotiable, everything else becomes optional. And weirdly, the odd part about it is that you will get more done because you reduce overwhelm, you create momentum, and you eliminate this internal conflict. And when you start executing on the most important thing, you will start executing on other things outside of that important thing. Because you're not just doing that one thing, you're building yourself into the type of person who does all of these things. And so it's like, yeah, you do your non negotiable and then you get better at executing on everything else outside of that. Why? Because it's who you are now. You are now somebody who takes action. And there's research on something that's called goal shielding. And goal shielding is basically like protecting one goal. And it says when you focus on like one primary goal and only that goal, your brain suppresses distractions automatically so that you can just do that one goal. But when you have 10 goals, everything competes for your attention and nothing really wins. And so, you know, I'm going to give you a real quick tip before I wrap all of this up. You're going to want to add more. If you're like the average person I talk to, you're like, well, I could just. If I'm going to do one thing, I might as well do three. Or I'll just do five. I'll do five different things. I'll habit stack. Please don't do that. It's one thing, only one thing. That's it for a hundred days. Because if you add too many things, that's actually a form of self sabotage. You will self sabotage at some point in time, not get it done. The power is in this sentence. I will not go to bed until this one thing is done. And after a few weeks, something inside of you starts to change. You stop asking yourself like, do I feel like it? And you just basically become the type of person that says I'm the type of person that follows through. And that will change everything in your life. Your confidence, your discipline, your consistency, your success. And so my challenge for you is this. Starting tomorrow, choose one non negotiable. It could either be the same non negotiable every single day, or you choose it first thing in the morning. It's either option one or option two. But once it's chosen, there are no other options. You don't get to negotiate, you don't get to skip it. You don't get to try. You just do it. And so to wrap up, you can distract yourself all day long if you want to, but all you're doing is delaying the thing that must happen anyways. And I'll leave you with this. The gap between where you are right now and where you want to be is not intelligence. It's not iq, it's not talent, it's not strategy. It's whether or not you trust yourself to execute. So build that one non negotiable at a time. So that's what I got for you for today's episode. If you love this episode, please share it on your Instagram stories. Tag me at robdial Junior R O B D I A L J R and with that, I'm going to leave you the same way I leave you every single episode. Make it your mission to make somebody else's day better. I appreciate you and I hope that you have an amazing day.

C (21:33)

Hi, I'm Gabby Windy with Long Winded. And I'm not gonna lie, I'm desperate. I'm desperate for your attention in any way possible. So listen to my podcast, won't ya? It has great insights, exceptional humor, and plenty of pop culture to fill your dark souls. And some even say it's a great way to fall asleep due to my soothing voice. And I don't take that personally. Fall asleep. A listen is a listen even when you're sleeping. And a view is a view even with your eyes closed, if you dare. And it doesn't take much gumption. Enjoy. Listen to Long Winded wherever you get your podcasts. Look, if you've got prescriptions, the Walmart app is your place to manage them, transfer your scripts, refill them, and have them delivered straight to you. Migraines, managed Allergies alleviated dermatology Derma delivered. Ding dong. Is that your pizza? Nope. Walmart Pharmacy delivery with a refill. Switch to Walmart and manage your prescriptions in the app. The Walmart you thought you knew is now. New delivery not available for all prescriptions. Exclusions apply.

B (22:44)

There's a part of me that everyone sees. I'm Howie Mandel, the comedian. Apparently I know what funny is. Funny bought me a house. But I also know what isn't funny. Ocd. I've lived with OCD my entire life, and people throw the term around like it's no big deal. But OCD is severe, often debilitating. It's a mental health condition that involves unrelented, unwanted thoughts that can make you question your character, your beliefs, even your safety. General therapy can help with some things, but for ocd, it can actually make things worse. That's why I want to tell you about NoCD. No CD is is the world's largest treatment provider for OCD and is covered by insurance for over 155 million Americans. Their licensed therapists specialize in ERP, the most effective treatment for OCD. If you think you might be struggling with OCD, go to nocd.com to book a free 15 minute call. They are here to help.