Summary 

Ever find yourself constantly “putting out fires,” despite having the best-laid plans? You’re not alone. In this episode, I’m sharing a simple (but powerful) mindset shift that helped me break the cycle of procrastination, and it all started with a plane ticket to Paris.

This chatty, behind-the-scenes-style episode dives into the real reason smart, high-achieving women feel behind, overwhelmed, and stuck in pressure-fueled perfectionism. And more importantly, how you can change that today. If you’ve ever said “I just need more time” or found yourself avoiding your to-do list with snacks, scrolling, or procrasti-working… this one’s for you.

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What You’ll Learn from this Episode:

• Why perfectionism feels productive—but actually fuels procrastination
• How pressure hijacks your brain (and what to do when that happens)
• A fun, unexpected trick to triple your productivity using “plane tickets”
• The real reason you’re not giving yourself rest—and how to fix it
• One simple question that can change how you show up to your day

Listen to the Full Episode:

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Featured on the Show:

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• Want to work with me? Learn about The Burn Stress, Lose Weight Group by clicking here.  
• Catch up on the Four Stress Types episodes: The Advocate, The Escapist, The Procrastinator, and The People Pleaser.

Download the full transcript here.

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  Hey friends welcome back to the Burn Stress, Lose Weight podcast. I am back with another chit chatty style podcast episode. I have really, really been loving this. If you're watching this on video, you can see I'm in a different corner of my home because I have just been really wanting that creative bug and sometimes being in my office, like while I really love my office and I love my space, sometimes just leaving my very typical workspace allows me to create the best content. So I wanna tell you what inspired today's podcast episode, which is all around how to stop procrastinating and literally create massive wins. I'm like losing my words because I'm so excited about this topic. I wanna tell you what inspired it. So me and a very good friend of mine, Devon Gimble, she's a physician turned entrepreneur. She has a podcast called Point Me to First Class is amazing. She teaches women who have actual credit card spend just living your life, how to leverage your spend into using points like actual credit card points. So anyways, me and her became good friends a few years ago because we are both physicians who became entrepreneurs and she's just a lovely human. So we talk almost every single day and one of the biggest pain points that we were both sharing with each other, one of the things that we talk about a lot is how sometimes as busy professional women, we just want to not feel like we are perpetually putting out fires. Have you ever felt like that? Like you have a great plan on paper, it sounds amazing, but then when it comes to actually executing on the plan or getting the work done that you said you were going to get done, somehow you find yourself falling behind. And then because you find yourself falling behind, you start feeling overwhelmed. And the more overwhelmed you feel, the more that you fall behind is like this kind of really deep rabbit hole, twisty and dark, it just goes on and on, that perpetuates a cycle of overwhelm and then procrastination, and then you try to get back on, and then you get overwhelmed and then you procrastinate again. I have probably been telling her forever, like at least over a year, that I really want to create some more structure around some of the responsibilities that I have in my work life, and I want to do that because I have seen the impact of having structure when it comes to weight loss and hitting your body goals. I wanna basically take my magic action structure framework that I teach my clients that I've talked about on this podcast. Why you need magic action structure to create so much ease in hitting your body goals and bring that into my professional life, bring that into my work life because what I would really love is when I am done with work, when I'm done with my responsibilities that pertain to my work life, I want to be really present in my real life. I want to be really present when I pick my kids up from camp and when I am talking to my husband. When I'm on the phone with a friend, I want to actually be present and what I found was happening for me at least, and maybe this is happening for some of you, is I would pick my kids up from camp and I might have technically on paper, blocked off my schedule to be done with work, but my mind was not done thinking about work. So I might be playing a game with my kids or on a date night or talking with a friend, but my mind was partly not there, and it was because I would feel like I was behind. And so whenever you feel like you're behind, it's because you have the thought I am behind or I need to get more done, or I wish I had more time, and that feeling of overwhelm, our brain wants to troubleshoot for that, which is very normal. Your brain is simply trying to solve for this problem, which is how do we stop being behind? And when we are kind of in that state, we start to get into this like putting out fires mode. And this is what I have been feeling like for probably the past year. It has ebbed and flowed. So I've had some months where I feel like I have not experienced this, but then I have lots of months where I just feel like I am putting out fires. It's like that putting out fires feeling. I wanna talk about first why we do this and why do smart overachieving women kind of maintain perpetually It's putting out fires, way of living is because it works in some way. So I talked about this on the podcast, this was almost a year ago. I have a four episode series that talks about the different stress cycles. If you do not listen to that series, I think it's episode 129, 130, 131, around there where I talk about the fight, flight, freeze, and fawn stress types, which is very normal. These are all normal stress types. Everybody's going to experience them. Why? Because you're just a human with a human brain who experiences stress. And stress is, again, not a problem. But I dive into this a little bit during the freeze episode. During the freeze episode, and also it'll come up in flight. Freeze is basically a stress type that keeps the smartest overachieving professional woman in indecision, and we will be an indecision in, it'll be in microscopic ways, okay? This is not even like a big decisions or big life decisions that's going to really influence the direction of your career or something for you personally. These can be small, little micro decisions where you are feeling frozen. That not just, of course, wastes a lot of time, but it creates this mounting overwhelm. So I wanna share with you why I'm even talking about this past podcast episode and how it pertains to procrastination. What I have found for me in the last year is I would, because I am a perfectionist and because I really love doing high quality work and good quality work, I would have very normal thoughts like I just want to do a really good job. So that would be the sentence in my mind, I want to do a really good job. Or if you're like a real overachiever, like the a plus. Gold star student, student. It might be like, I want to make the perfect decision. That's a really insidious thought. It sounds like a really good thought to have. I want to make the perfect choice. I want to pick the perfect plan. I want to make this podcast episode be perfect. I want my notes to be perfect. I want to pick the. Perfect thing, right? I'm putting a lot of emphasis on. Perfect. And again, I want to really first normalize that as an overachieving professional, that way of thinking has gotten you really far. It's gotten you the a plus has gotten you the gold stars. I remember even as a physician and as an OB-GYN, the idea of doing imperfect work is literally just not a part of the job description. It is not what you want to do as a physician. You're taking care of someone's health. Their life is in your hands, especially if you're in the or, you don't wanna do imperfect surgery. Right? So this idea of wanting to do things perfectly, our brain basically just learns when we kind of hold that thought again and again. It does create a lot of results, but what it was also doing for me is it was creating a lot of pressure. So perfectionism is not what you think. Perfectionism is not someone that just does things perfectly all the time or someone that gets the a plus and goals a result of the time. Perfectionism is actually a mindset. It's a way of thinking that really hinges your ability to succeed, your ability to do well, your ability to be safe, your ability to achieve goals on showing up and looking and kind of being perceived as being perfect. So what this would look like for me in the last year is I'm gonna just use this podcast as an example, because that's actually part of the reason that I'm doing these chit chatty style videos, is I'm trying to actually retrain my brain that I don't need to be perfect. And in fact, maybe this is even better. I would actually love to hear from you. Let me know how you're liking these chit-chatty style podcast episodes. What I noticed was happening for me, especially with this podcast, but again, this filtered into so many different areas of my life, is I would have the thought, it sounds really like a nice thought to have. I just want to do a really good job. I wanted to be perfect. And that thought, when I wasn't aware of the fact that it was just a thought, it was just a story that I was telling myself because it's very convincing. It's very convenient and it's very compelling to stay perpetually in this overworking cycle. I would feel a lot of pressure. So the thought is I want to do the most perfect job. I want this episode to be perfect. I want my notes to be perfect. I want to have my setup to be perfect. I want to be perfectly aligned, and I want to be fully planned out for this episode. And those thoughts about the work would lead me to feel a lot of pressure. Now, pressure and tiny doses we've talked about this before, is great. In tiny doses and little moments here and there, it's amazing. It kind of pushes you over the edge when you're struggling with something. But when you have a work that you are doing all the time, it can start to create a lot of havoc, can actually sustain a feeling of pressure all the time, your brain gets really tired. It gets really fatigued by holding pressure all the time. It's a lot of pressure to believe you have to be perfect all the time, that you have to be the perfect mom, the perfect wife, the perfect coach, the perfect physician, the perfect anything all the time, but we don't realize that we've kind of put this crazy high expectation on ourselves because it's just a really invisible thought that we didn't even realize was creating havoc. So let me kind of keep going and I wanted to actually, we're gonna come back to why I'm even telling you this entire thing. Why did I even start with my friend Devon? We're gonna come back to a plane ticket to Paris, and how this plane ticket to Paris helped me solve this problem. We're gonna get to that in a second. So we feel a lot of pressure because we have to pick perfectly, we have to do it perfectly, and that pressure, at some point, our brain is going to require relief from that pressure. It's not just because you're weak or lazy or undisciplined, it's because your brain gets really tired with the fatigue of perfectionism, with the fatigue of needing to do it just right. Overthinking and making a plan and thinking about the plan, and thinking about the decision again and again and again and again. It might seem productive. It's just fatiguing. And so what would happen for me is in little moments I would procrastinate and my form of procrastination might be to pick up my phone, to just scroll Instagram for quote unquote a few minutes, which turned into like one or two hours. It would be to meander into the pantry, to grab a little snack for a little, pick me up. So when I would feel pressure or some flavor of stress. In my mind, and at some point my brain just needs a break from that level of pressure, that level of stress, that level of fatigue, it would procrastinate, especially if you're an overachiever this might even look like procrasti-working, so you don't even just procrastinate with your phone on Instagram or Facebook, but maybe you start opening up your email inbox to clean out your email inbox, or while you're in the middle of working on your project or your task or the thing you're supposed to get done, you go to clean out your closet. And you go to do laundry or you call the doctor to book your doctor's appointment. 'cause those are productive tasks. So either way, whether it is procrastinating with snacking, or scrolling or procrastinating with a productive task, your brain steals a break from the work you're supposed to get done because it just needs a break. Here's what would happen every time that I would procrastinate on the work that I needed to get done. The work wouldn't get done. This sounds so simple as I'm saying it, but the work wouldn't get done every time the work wouldn't get done. It's basically kicking the problem to the future so it wouldn't get done. And now I had mounting work to do, so now I had to finish this podcast episode. And what about like next week's podcast episode when we kind of keep procrastinating on the work we have to do, we end up building this mountain. It feels like this mountain of work, which creates even more overwhelm. This is like why we get into this like spin cycle and why especially overachievers will get to burnout if you're coming into your professional career or even weight loss with this mindset. So I was talking to my friend Devon as we do and she was sharing with me how as she does, she found some amazing, I don't even understand the full story. You're gonna have to go, I'm sure she's gonna share the story on her podcast. How she booked some amazing points of redemption, last minute ticket to she's going around the world and part of it was a plane ticket to Paris and she was sharing with me, 'cause we both struggle with perfectionism. We both struggle with like wanting to do high quality work for our audience. And she was saying, you know what, I have this plane ticket to Paris and it's leaving on Friday and I need to get my work done. And she was sharing with me how she just was doubling down and getting her work done. And I wanna just share with you like, why does this plane ticket to Paris thing matter? I was thinking about if I had a plane ticket that was leaving for Paris at 3:00 PM today, it's non-negotiable. It's happening 3:00 PM plane ticket to Paris non-refundable ticket. How would I show up in my workday if I had a non-refundable plane ticket to Paris at 3:00 PM? All of a sudden, here's what happened during my day. If I had that perspective, I became at least three times, probably more productive in the work that I have to get done. I'm gonna use this podcast as an example. It normally takes me multiple hours to record a podcast, for the most part, unless I'm doing a walk and talk on my cell phone. And the reason that it takes multiple hours is because I have thoughts, like I want to do a really good job. I want it to be perfect. I have my notes. It takes me some time to develop the idea that I want to talk about, to develop the story that I want to tell, to have my step by step process that I want to teach. It takes me. Hours to develop the notes. And then I have to, of course, like get ready. I have to make sure that I have my hair washed, that it's not one of my gym days that I haven't showered yet. So then I have to think about, oh, what's the perfect time? And then it has to be the right lighting. And then I need to have my microphone like, and you guys hear how many obstacles get in my way to record one podcast episode. So if I'm not paying attention, I can spend multiple hours in the planning phase, multiple hours in the preparation phase, all to record a short podcast episode for it to seemingly feel perfect to me. I came into the podcast episode, entire obstacle with this idea if I had a plane ticket that was leaving for Paris at 3:00 PM today, and I was gone to Paris for three weeks, how might I record this podcast episode in 30 minutes or less. My friends, lemme tell you what happened. I have recorded multiple podcast episodes in less than two hours, and I realized that having the very firm, non-negotiable deadline of my quote unquote plane ticket to Paris analogy, like really telling myself, Priyanka, this is when we are going to be done, we're not allowed to kick this to later, is what has been driving me, not from a place of pressure, but from this feeling let's get this done because we have a plane ticket to Paris to go to. I wanna share why I'm talking about this and I wanna stretch this out. So one of the things we talked about in last week's episode, which by the way, I recorded 20 minutes ago, or right before this podcast episode, I changed my outfit, was talking about decisive decisions around guilt-free rest. I wanna share why is this plane ticket to Paris kind of a perfect analogy. You don't actually need a plane ticket to Paris to make this happen, but there needs to be some version of a plane ticket to Paris that will drive you to be 10 x more productive during your day. When I tell myself that after my workday, you get to pick what time that is. Maybe it's at 5:00 PM maybe it's at 6:00 PM Maybe it's at. 2:00 PM Maybe you have a summer schedule. You decide, pick a time on the clock that you have decided that is my personal plane ticket to Paris. That is going to be the time that I am going to pick my kids up and really just be present with them and totally play with them. That is going to be the time that I pick up my romantic book and my cup of tea and snuggle in bed and just read my book without a moment's thought on my to-do list or my work. When you have your version of your plane ticket to Paris. It's coming. It's like on your schedule, like it's a non-negotiable. Your rest and your fun and your joy and your play, and again, it doesn't have to be the plane ticket, but your version of that, when it becomes non-negotiable, it's not something that you can just push off something that you can just delay. You have to come into your rest with that mindset that it is a non-negotiable. You'll become 10 x more productive during your workday. I coach multiple physicians on how to be more productive with their charting so they're not bringing their charts home. Lemme tell you, why are we bringing our charts home? Why are we bringing work home after the workday? Why do we bring work home when we said we weren't going to, it's because during the time that you are supposed to be charting, you will be procrastinating. You might have thoughts like, I need to do a really good job. So rather than just getting in the information that you need, just. Knocking it out, knocking the chart out. With being thorough, you will maybe feel like you need to write prose or full paragraphs because you need to be fully descriptive. It's perfectionism that slows us down in the workplace. And then because we have that feeling of pressure of wanting to do a plus on the project, a plus on the charts, a plus on the podcast episode, that pressure will drive us to need a break. So now you're partway into your charts and you're like, Ooh, I should just. Quickly go to the front desk and you know, write that prescription. Or let me just do a little lap around the office and see what's happening. Let me just take a moment to the break room and grab a snack. Let me pick up my phone and scroll. Instagram, you will find so many tiny little insidious ways to procrastinate on getting the. Project done, getting the chart done, getting the presentation done, getting the podcast episode done. So it's actually that exact concept. I actually had a client, because we make these games to actually set a timer. I'm like, if you had to get your charts done in under five minutes, every single chart done under five minutes, would you be able to do it? If you had to do high quality work for five minutes, focus for five minutes, no procrastinating for five minutes because the timer is about to go off, would you be able to get it done? Not only did she get it done, she got all of her charts done for every single patient, and she left work on time. She didn't know what to do with herself that evening because she didn't have the mountain of charts to do left open-ended all day. So I'm sharing this plane ticket to Paris as an analogy and as an idea because I want.

  
  

  All of us to decide if we want to actually have that A plus life. We have to know when are we done with our work? Like what's enough? What is going to be enough? What is going to be the time that you've decided this is enough? And the second piece of it is actually deciding what is going to be your version of a plane ticket to Paris? What is going to be your non-negotiable? And I think that the one of the biggest barriers for the clients that I work with. I'm guessing this is going to be you. This sounds familiar. Then it's because I know you really well, is you might think that you need to earn your rest. You need to earn your break. You need to work particularly hard to earn your plane ticket to Paris. The trouble with believing that you need to earn your rest is that. Especially as an overachieving professional, your work is never done, so you might get to the end of your to-do list and because it's ever growing, you feel like I could do more. I didn't really work as hard as I could have. I could have done more. And because of that, you'll be like, you know what? Let's push this plane ticket off to later. Let's take that break later. We were gonna read our book. Let's just push it off. Let's just knock this one more thing off of our list, and it will seem so small, it will seem so tiny. But when you do that, your brain loses trust. It loses trust that you will in fact give yourself the rest and the break that you said you would. And this is the real reason that you will snack and scroll despite your best efforts, because your brain will steal the break that she needed because you're not giving it to yourself in advance. So this podcast episode is an invitation to put a plane ticket onto your schedule, and I mean this both figuratively and literally, right? So figuratively, what are the actual anchors that you can build in on a day-to-day basis? It doesn't have to be such a huge thing. It doesn't have to be such a big deal. Get creative, use ChatGPT to help you if you need. Really get creative. Let it be super simple. What are the non-negotiable anchors that you can have that you know are going to be guaranteed rest? One of my most favorite things that has been such a game changer for me. These are non-negotiables. I talked about this even in last week's podcast episode. Having your actual decisions become non-negotiables. This is not just your nutrition decisions or your work decisions. This is your rest. Play and movement decisions. So I'm gonna give you another example. I realized ever since I turned 40, my goal was not to be skinny. My goal was to be strong, and it was a huge shift, it required me to really rethink some of my nutrition strategy. I had to really make some very key changes to how I was eating. I was not eating enough protein. I was not eating enough actually, to have the results that I wanted in terms of my strength. So I had to change a lot of things when I turned 40. And one of the things that I had to incorporate was strength training. And as a busy professional mom with. Two kids and a husband who travels for work sometimes, and an unpredictable schedule. For me, I realized that the first thing that used to go whenever life got quote unquote busy or something got kind of thrown into my life, unpredictably would be my routine, my schedule for working out. It'd be the first thing I'd be like, you know what? I could just do it later. You know what? It's not such a big deal. You know what? One day doesn't even matter. I would make my strength training negotiable. I let myself negotiate on it. I let myself. Not do it. And I shared this on the podcast recently. I think this was my, one of my New Year's episodes, how I had massive epic fails because of this exact thing. So one of the things that I started to change with fitness was making strength training non-negotiable. So I had to spend a little bit of effort in deciding. Where and when In my calendar, where and when in my schedule, in my routine am I going to build in my strength training sessions, they're going to be non-negotiable, which means I have to get my partner on board. My family unit has to understand that this is the routine. I had to delegate responsibilities. I had to say no to certain things. There were some inconveniences that I had to allow to happen. I had to do it B minus, and I had to do it messy, but they were non-negotiables. Because that part of my routine became non-negotiable. The rest of my day, the rest of my calendar had to work with the fact that that was going to happen. So I want all of us to think about where are your non-negotiables? Where are your plane tickets to Paris that are feeding your body, that are feeding your delight centers that you don't have to steal, rest and play. They're on your calendar like plane tickets. You cannot get around them. You cannot refund them. And the more that you do them, I talked about this last week on the podcast when you. Honor your non-negotiables. When you say you're going to be done at three, you are actually done at three, and I'm going to tell you, this is going to be really uncomfortable. I'm just letting you know right now. Nothing's going wrong. You're going to feel incredible discomfort at putting away your work because you could do more. You could do a little bit more like, what's another 10 minutes? What's another 30 minutes? What's another one more chart to knock out? What's just a little bit more, I could just fold some laundry. I'm telling you my friends, the more that we do that, the more that we insidiously chip away at the decisions that we have made, the more that you lose self trust, and this is why you will start to steal it in tiny ways with procrastination. So my invitation to you moving forward is to think about where do you want to plug in and buy plane tickets to Paris? On a daily basis, what would it look like to have an end of work time that you decide you get to pick what fits your life, what fits you? What fits your work? When do you want to be done? And then now, once you decide at this time, I want to be done with my work, I want you to start asking yourself a high quality, this is a high currency question, if I wanted to be completely done with my work, with my charts, with my projects, with my tasks of today, if I wanted to be done with it at this time and walk away to my plane ticket, to my trip to Paris, I wonder how I would show up today to guarantee that that's like reverse engineering your success for the day. How would I plan for my day, how would I show up to the tasks that I have? How much time would I actually spend in preparing my charts? How much time would I spend in the planning phase? How much time would I spend in making this decision? How much time would I spend in ruminating? Should I do this or should I do that? You will cut down all of that, like all of the wasted time that you might be spending in the planning phase and in the preparation phase will get knocked off and cut down to the minimum adequate unit that you need to do high quality work and you just get to executing. I love this concept. I was telling Devin today that her plane ticket to Paris thing is turning into a podcast concept is gonna be something that I talked about with my clients. Because really imagine that your fun and your rest and your time off became. Non-negotiable. How would you show up? It's this exact podcast episode. I'm thinking about the entire day today very differently because I know that I have a plane ticket to Paris this afternoon. I have a plane ticket to Paris. I have to pick my kids up and I want to be present with them, and I want to enjoy them, and I want to enjoy my summer. I think especially during summer vacations, during the month of July and August, it seems maybe that you might have less to do because it's summer. I don't know about all of you. I have more happening over the summer because I am navigating my children's camp schedules, which is less than school, their hours, that camp is less than school. So I have less time to get done more things. And because we cannot invent or squeeze in more hours of the day, and because we don't have time machines and we cannot duplicate ourselves. This is going to be the framework that lets us get more done in less time. And not only that, I want to also make the argument that the work is going to get done better because you're not second guessing it. You're not overthinking it. I mean, this is just a theory. I want you all to tell me what you think invitation moving forward, make your plane tickets to Paris. What is going to be your non-negotiable anchors? Remind yourself so that moment's going to come. I talked about this in our urges episode back a couple of episodes ago. I teach this in my urges workshop for my clients. There is going to come the very normal moment. When you're in the midst of doing your chart. You're in the midst of doing your project. You're in the midst of recording your podcast episode that your brain is going to have a desire to procrastinate. It's just an urge. You are gonna have a thought like, ooh. Just a little bit. Ooh, just this one time. This is where you have to catch your story. Catch the thought in real time. It's just a sentence. Your brain just wants a break, and you have to have an answer. You actually have to be able to say, don't worry, I know you just want a break. Our plane ticket leaves at three o'clock. We're gonna get a break at three o'clock. Let's focus now. And that's where you have to keep your foot on the gas. So you're gonna feel the urge and the discomfort to stay focused, but the more you practice this. Stronger. This muscle's going to get, the more productive you're going to feel, the more you're going to get done. I mean, honestly, I think that just this one concept can be such a massive game changer and absolutely save you hundreds of hours of time.

  
  

  I hope you all enjoyed today's podcast episode on procrastination, how to stop procrastinating, how to build in non-negotiable anchors, my friends, into your real life. This is how you can really, I think, achieve your wildest dreams, because I don't think that any of us really grew up, like when you were five or six, you weren't like, you know what? I wanna have the best to-do list and the longest to-do list and the most check marks. Yet somehow we have become married to our to-do list. If you want to stop with that and you want to start really feeling like you're living your life and you're not living to work this. In my opinion, a really important way to get there. I hope you enjoyed today's podcast episode. This was, again, a no notes, maybe B minus, but feels like a plus in my heart episode that I really hope you take and you make it your own and you run with it. And I will see you guys all next week. Oh, and of course I have to, of course, leave you with if you want to work with me, if you want to take what we are doing on this podcast and build it into your real life, I help my clients take what you are learning passively on this podcast, what feels good, and take it into real life active execution and implementation. There are a few ways that we can work together. One is of course, the Unstoppable Group. This is my six month group coaching program where we really address how to burn stress and lose weight with science informed strategies so that you feel better on the inside out and you have strategies that can last the test of your real life. And this is a six month group coaching program. The next way that we can work together is at my retreat. I'm hosting a live event. It is my very first retreat. I'm so excited about it. I haven't been talking about it much on the podcast because the retreat did sell out, but we were able to get a few more rooms and so I wanted to share them with all of you, my amazing listeners who want to take a real pause in your very busy life and you know that live in-person coaching is going to be one of those magic ingredients that will help you do it. I have been to so many retreats and conferences and summits over the past few years, and there is something truly transformational, something that collapses the timeline on what you can really transform for yourself when you are in person, like just something next level. We're having our retreat in Cabo from October 2nd to October 5th. You can get all the details over at burnstressloseweight.com/retreat, and if there are still those tickets left, you'll see a button that says, claim my spot, hit the button, answer a couple of questions, and I will reach out to you with next steps. It's an all-inclusive experience, so from the moment you get there, everything's taken care for you. All of your food is included. We're going to have the mornings full of coaching and workshopping, and then the afternoons are going to be really. Open and spacious for you to restore, relax, connect, have conversation, really integrate what you're learning. And one of my favorite parts about the retreat is you don't just feel good at the retreat and then come home to your real life. We are going to be having an integration roadmap where we get to coach after the retreat is over, which is all included as a part of your retreat ticket. So it's going to be seriously an amazing experience. If you want to join me, head over to burnstressloseweight.com/retreat. It is a CME accredited experience. If you're a medical professional, you can get CME, and I hope you enjoy today's podcast episode on procrastination, developing anchors, having non-negotiables. My friends, put a plane ticket onto your schedule. Join me in Cabo and really think about if you make yourself and your fun non-negotiable, how would you show up to your work? Have an amazing week, my friends. Bye. Thanks for spending this time with me on the Burn Stress, Lose Weight podcast today. I hope that you are leaving today's podcast episode feeling a little lighter and more inspired than when we started. It turns out. That you don't need to have a stress-free life to hit your goals on and off the scale, but when you feel more empowered to respond to your real life stresses, with true strategy, we will game change how we show up, and how we hit our goals. If you wanna take what you are learning here on the podcast and put it into real life implementation, it might be time for us to work together in the Burn Stress, Lose Weight, Feel Unstoppable Group coaching program. Head over to burnstressloseweight.com and you can learn all of the details, the nuts, the bolts, when the next group is starting and exactly how you can join. Okay, friend, I'll see you next time.