“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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Mentioned in this episode:

Sponsor: Never Settle

Never Settle is the creative tech and marketing agency that has been MWOD's creative partner— helping with branding, designing our website, and various growth marketing projects. When we started MWOD, we knew we had something that could help a lot of people, but communicating and enrolling people online to build their life around voluntary discomfort is a tough sell. We needed a partner who could understand what we were really doing and help translate that into an online presence that moved people. Never Settle is that partner. They took our vision and made it clear. No small feat for an organization promoting the one thing nobody wants to do. They’re genius.

Never Settle Promo