TWS2025 Alex Ortner Live

[Music] do you have an easy time starting something but finishing it is a different story so often times we have goals and dreams and we just feel like we're not making the progress that we want today you are going to learn how to overcome procrastination and distraction so you can take steps forward in a way that feels joyful and even easy to show us How we are speaking to Alex ortner I've never heard of him before I hear he's a nice guy let me tell you a little bit about Alex of course I'm joking he

is my older brother and he's the chief marketing officer and co-owner along with Nick and myself of the tapping solution he is a speaker author and entrepreneur he's the creator of the tapping solution planner a system to help you transform your energy focus and habits he is also the author of the Children's book gorilla thumps and Bear Hugs a tapping solution children story we always have a great time chatting welcome Alex hi Jess why is procrastination just tougher to overcome than ever before yeah I think you know I'm I'm really excited to talk about this

topic because procrastination and distraction are really really challenging in our modern society we live in a society where technology is getting faster and faster where there's More and more communic ation more and more distraction more and more of everything all the time and it really makes it tough and so I think we have a couple of things that are going on for us we have emotional distraction so what I mean by that is the stress the anxiety the overwhelm and we actually have physical distraction which is the social media which is the emails uh it's

this thing right here which is the number one distraction tool we have in the world Right now it's it's our phones and so we have all these distractions that are always vying for our attention on an ongoing basis and everything's really designed to take our attention if you've seen you know how Facebook and Instagram and all these social media platforms have changed over the years they've changed to try to keep our attention more and more to keep us hooked to keep us going back to it and so it becomes more challenging to keep our focus

and I Think that we're at an age right now where the challenge isn't information we live in in a world where there's an abundance of information what we're lacking is focus and it really does make it challenging I think a lot of the physical distractions then cause all of the emotional distractions that we have so when we're so overwhelmed by all the things going on that leads to more anxiety more overwhelm more stress because we can't shut off we can't turn Off and it makes it really really challenging so that's what we're going to talk

about today is what we can actually do about that right so what can we do to get ourselves to be more focused and to do more of the things that we want to do and I'll tell you no matter if this is if if you're aware that you procrastinate or if you're like no I'm a pretty productive person everybody deals with this issue because often times you know procrastination can Look like sitting on the couch not wanting to do anything at all or it can also look like I'm being really busy but I'm procrastinating the

things that I know are more challenging that are going to move my life forward in the direction that I want and that I'm kind of holding it back on on working towards so all of us in one way or another can work on this challenge of procrastination and distraction so what we're going to do today is is really work on how we can Become aware of it what we can do about it and we can come up with some resources and do some tapping of course on this topic we all need this so where do

we start so a couple things that we can do and and I'm going to take a three-pronged approach today to actually doing that so the first thing that we want to do is really to bring our awareness to it right so often we can go through a day and not realize that we're not paying attention or that we're doing The tasks that aren't as important and we're not aware of it until the end of the day or the end of the week or the end of the month or the end of the year and we

look back and we go we just didn't get the things done we wanted to do we were procrastinating we were you know putting our focus in different places so that's the first thing we want to do is to bring awareness to it and we also want to bring awareness to just the general challenge we have of distraction And of what procrastination and and focus and prod productivity really means for all of us because the goal for us is not to be perfect it's not to achieve some level of super success or anything like that the

goal is really to just be a little bit better today than we were yesterday right we also live in a society right now with constant comparison on social media and other ways where we see everyone else's perfect life and we compare to that and We feel less than and really what we want to do is to be comparing to ourselves the day before and to realize that we don't need to strive towards some type of of perfectionism in some kind of way and the reality is that nobody nobody is super productive of all the time

no matter what you see out there no what you see in the media or on social media anywhere nobody's Focus all the time life es and flows we have our up days we have our down days and some Days we're more productive than others and so what we really want to do is to just recognize the areas that we struggle in and how we can go about actually moving forward with that with that uh procrastination moving through the procrastination and the distraction so that's that's area number one is we want to bring awareness to it

so the second thing we want to do is actually develop some kind of a strategy around it right so it's one thing to say okay I Recognize I'm procrastinating right now I recognize I'm not doing what I want to do so how do we actually develop a strategy so that when we actually recognize it and see it we have something that we do to actually change it rather than feeling kind of stuck and unable to move forward and so that's one of the big things we're going to work on today is the strategy right so

I know one of the things that happens to all of us is that well whatever the area it is Maybe we're we're overwhelmed or stressed and we go through a day and we go ah why don't know tap right I know I had this tool that I could use and I didn't use it and so what we want to do is create a strategy so we recognize things we bring that awareness and then we actually get ourselves to do the tapping so we're going to talk about it today I'm going to talk about something a

procrastination cheat sheet which we'll actually put in in the workbook For the summit um but you can actually build it out today with what we'll be talking about today your own little procrastination cheat sheet to recognize when you're procrastinating and what you can do to move forward and so in this procrastination cheat sheet we're going to work on you know what motivations are for actually doing the tasks we want to do and just as important what that resistance is that's keeping us from actually doing those things and those Things when we figure them out are

going to give us Clarity on what to tap on what to work on and how to move ourselves forward and so I said you know awareness number one develop a strategy number two and number three is we want to tap release and refocus ourselves so we can get to doing the things that we want to do and that's this is where we're going to work on releasing things like guilt and shame and self-judgment and all these labels that We put around ourselves these emotions that we feel around procrastination because the reality is is that uh

of too often people label themselves with things like I'm lazy I I just can't focus this is who I am and they don't recognize that it is challenging what we have out there and that we want to find a way to be a little bit kinder to ourselves and and really develop a strategy to move out of it I love what you said about the awareness and about Our goal being being better than we were yesterday without the pressure and I don't know where I picked this up but I once heard that it's not achievement

that makes us feel good it's growth and what we're doing here is by having that focus and moving forward we're having that growth and feeling good in that growth and not just relying on the day we reach that certain goals so I love coming to this in that angle because we can take action with out all of the Pressure that often leads to burnout um so with that where do we start when it comes to the tapping we're like brand new we're like okay it looks like we have a lot ahead of us where do

I start yeah I think and I know we talk about this a lot you know at the tapping solution and through the tapping World Summit is that we have to start off by calming it down so one of the first things we always do is tap to calm it down and I think especially when it Comes to Pro to procrastination is that we have to start with some self-compassion we have to start by just being a little bit kinder to ourselves so I I'd love to actually you know I'm kind of known for talking a

lot and then doing the tapping and I actually want to jump into some tapping right away because I know for anybody watching that you're probably struggling right now with this thing distracting you and all these things distracting you and all the Things going on in our head and so I think in order to become more present we can do this exercise as an example of how we become more present with ourselves and we we calm down the distraction first and foremost so we can get clarity on how we actually go deeper on that so we're

going to do that now that works for you yeah let's do it awesome let's do it so let's all kind of take a deep breath in together we'll take a deep breath In and breathe out and just kind of ground yourself you know wherever hopefully you're sitting down if you are are moving um just take a breath wherever you are if you're in the car or whatever you're doing take another deep breath in and breathe out and I want you to notice all the distractions that are in your life right now and you know you

can kind of I kind of Imagine doing this like a little Fault bubble popping up above our heads so I want to think about what are some of those different distractions maybe for you it's well it's the social media that's always there it's it's the news and what's going on in the world maybe it's your email inbox or what's going on with your finances or maybe your health or maybe your relationships or your kids notice how all those thought bubbles just kind of pop up there because there are so many distractions there are so Many

things can keep us from being able to do certain things that we want to do so just notice those things and what they are for you and notice any any self- judgment you have around being more focused when you think about you know w why can't I just be more focused why can't I get things done more why can't I be more productive I see other people getting things done moving their life forward why do I feel like I'm always moving in The wrong direction or sometimes I feel like I'm actually moving backwards just notice

what that is for you and let's go ahead and and actually measure that on a scale of 0 to 10 we're going to measure distraction right so on a level of 0 to 10 how distracted or unfocused do you feel right now with 10 being like Oh there's so much going on in my head I feel so distracted by everything and zero being nope I'm really present and calm and there's nothing you know that Could keep me from being focused right now so just notice what that is for you on a level of 0 to

10 and kind of say it in your mind or write it down in a piece of paper whatever whatever you want to do and then we're going to just start tappening all together so we'll start by tapping on the side of the hand and and I'll tap and of course Jess Jess will repeat after me as you always uh amazingly does so even though I so often procrastinate even though I so often Procrastinate and I struggle to get focused and I struggle to get focused I acknowledge and accept how I feel right now I acknowledge

and accept how I feel right now even though I'm so often distracted even though I'm so often distracted and I struggle to get focused and I struggle to get focused I choose to breathe in this moment right now I choose to breathe in this moment right now even though there is so much distraction in my life even though There's so much distraction in my life and I'm always juggling a million things and I'm always juggling a million things I choose to bring my energy into this moment right now I choose to bring my energy into

this moment right now and we'll move to the eyebrow Point all this distraction all this distraction side of the eye all of this stuff going on in my life all of this stuff going on in my life under the eye all of these things vying for my Attention all of these things vying for my attention under the nose I want to find a way to get focused now I want to find a way to get focused now chin point to calm the energy of all these distractions to calm the energy of all these distractions colum

point to take away the noise in my head to take away the noise in my head under the arm to calm my body and Brain in this moment to calm my body and brain In This Moment top of the head I so often feel overwhelmed I so often feel overwhelmed eyebrow Point there's so much going on in my life there's so much going on in my life side of the eye there's so many things distracting me right now there's so many things distracting me right now under the eye so I choose to bring my presence

to this moment so I choose to bring my presence to this moment under The nose knowing that everything is okay knowing everything is okay chinpo that all is well that all is well cob and Pull and that I am safe right now and that I am safe right now under the arm calming my energy calming my energy top of the head allowing myself to relax allowing myself to relax let's just stop there and take a deep breath in and breathe out and just notice the energy and just notice how you relax a little bit just

Kind of feel into your body notice your legs in this moment your arms in this moment your body and just how it all kind of just settles a little bit and relaxes a little bit how did that tapping feel for you Jess I love it I was like why didn't I do this before we started you need to do this before we do anything yeah that was that was great and I want to mention too is that we can tap for those who are new you can tap on one side you can tap on both

sides you Can tap with your eyes open if you want to watch us in where the planes are you could tap with your eyes closed it's a very forgiving process just want to get those coins uh so now this is perfect because we're centered we're more focused you mentioned earlier the different things we need to look at I think you started with awareness so I'd love to dive into that yeah yeah awareness is the first thing we want to do is we want to bring awareness to how It is that we go about uh procrastinating

how we go about getting distracted and so as I said that first thing we wanted to do which we just did was just to calm it down to calm down the distractions to take away the energy from all those things because it can be challenging to bring awareness or to find a solution to figure out what's really going on when we're so distracted so as we bring more awareness into this moment we want to look at what are some Of the ways that we each individually procrastinate on an ongoing basis so I broken this down

into five different areas so the first area we want to look at is actually not something that we all generally realizes a way that we we actually procrastinate and that's on how we get clear in our lives on what we actually really want in our lives and why we want those things we tend to think that we we procrastinate from doing this or that but sometimes we Procrastinate because we don't actually want to do a task there's other things that we want to do and so the first thing we want to be aware of is

are we procrastinating actually figuring out what it is that we want in our lives right so this is going to be area number one the second area that we procrastinate and here some of some of these things are a little bit more obvious is just getting started right how many times have you watched wanted To exercise but didn't you just kept procrastinating I'll start tomorrow and then tomorrow comes and I'll start tomorrow we keep procrastinate we procrastinate exercise we procrastinate changing our our food we procrastinate starting to write we procrastinate um you know making that

call for a new job or whatever it might be right we procrastinate just getting started so you might notice that you're somebody who struggles with that with actually Getting started the third thing is we procrastinate getting focused or more importantly sorry staying focused right so we we start a task and then we get distracted we start a task and we do we go off into different are so we procrastinate actually keeping ourselves engaged in a task just even in that one moment the fourth thing is staying consistent it's one thing we can all go to

the gym one time we can all do a run one time the question is how can we do It consistently and it something that we procrastinate doing we'll say I did this once I kind of met a little bit of a need I I'll I'll do it again tomorrow and then we don't I'll do it again tomorrow and then we don't we procrastinate staying consistent and then we procrastinate seeing it through right how many times have you gotten 80% done with a task or a project and then not finished it because if you finish it

there would might be consequences you Might have to you might have to publish that book that you wrote right or uh what whatever it might be and so we'll we'll dive a little bit deeper into that about how we procrastinate seeing things through so one of the things you want to be aware of is just how do we individually procrastinate are you somebody where you notice that you know you really struggle with getting started with task or you struggle with staying focused or you struggle with being Consistent with it where you do something and then

you stop and you have to start all over again or do you struggle with seeing something through to completion so you're really good at starting new tasks starting new projects you get excited you get moving on them you work on them for a week and all a sudden they get dropped and you don't see it through all the way to the end so we want to be aware of what areas of our life or what areas are completing tasks Or projects or goals that we are procrastinating and struggling with so we want to do is

bring awareness to those different things and that's going to be in the workbook as well for those who want a journal and I do want to mention if someone's listening to this and they're like all of the above I do it all don't stress because I find the tapping doing tapping even on one aspect does influence how you show up in different areas with Procrastinating and I think it's important to say do that you never solve this forever it's not like you're going to tap and never procrastinate again this is a tool that you can

come back to again and again this is an interview that you can come back to again and again right no and that's a really good point again procrastination isn't something that we're going to tap away and solve all the sudden it's something that we're going to consistently have Come up the question is what do we do about it right so that's why the first thing we do is just bring awareness to it to go am I procrastinating how do I procrastinate what are what are the ways that I do it and then we're going to

go about building a Strate to deal with it on an ongoing basis and then we're going to tap to actually release those things and so one of the things I want to point out here as well is you know I mentioned earlier that one of the things we do With procrastination if we use a lot of I am statements around it we might go I am lazy or I'm just unmotivated or I'm not focused and one of the things that I really love when it comes to trying to change a habit is to be aware

of those I am statements that you have internally consciously or consciously in your life and to actually change the language when possible we do this with tapping as well well change them to be time Lang time based languages that are empowering so I'll give you a really quick example because I know it's easy to go you know what uh I'm lazy it's just who I am you know instead of just saying that labeling ourselves when you recognize that you can say something like you know I'm being lazy right now but I'm recognizing it I'm working

on it and I'm going to continue to improve and get better and better every day that's a much more empowering uh you know selft talk that We can have and it's selft talk that doesn't necessarily feel like you're lying to yourself sometimes if you feel like I am lazy and you go I'm productive I'm productive you're like no I'm not I'm not productive whereas if we can just say you know what I'm being productive right now doesn't mean I am you know sorry it doesn't mean I am lazy if I you know if I'm saying

I'm being lazy and say I'm being lazy right now but I'm going to work on it I'm Continuing I'm going to get better and better so just important thing to notice with language because I think the language is so important when we're trying to kind of figure out what to tap on and what to release so now we've gotten clear have this new awareness of how procrastination procrastinating and distracting wait the wor the words is Daddy tougher and tougher for that's the tongue twister Today even though uh so now that we have this awareness you

mentioned strategy so let's talk a bit about that yeah so again the strategy is going to be what do you do when you recognize that you are procrastinating so we're going to we're going to do a couple of different things this is going to be very much a working tapping uh session that we're going to do today if you don't have a piece of paper go grab a piece of paper if you got a journal for those of you That love take notes I'm going to mention some things so you can actually write down on

that piece of paper or on that journal or wherever you are so you can create some awareness of what is going on for you because we're going to use that language to get really specific with our tapping right you really need to get specific on what you want to do so here's what we're going to start with I want you to go ahead and just think about something that you recogn that You're procrastinating right now right like we all have something where you know you can think about with your work or with your health or

with relationships or any area of your life what is it that you're procrastinating right now that you really want to take action on and we're going to write that down so whatever that is for you just notice that and just write it down in your in your journal or on a piece of paper so you might say something like You know I want to start the book I want to write a book or I want to just write in general online I keep I keep mentioning writing I think that's what happens for for writer like

me there's lots of other things we procrastinate in the world as well um but you want might want to get yourself to exercise um whatever it is for you just notice that and write that down in your in your planner or journal or wherever you're you can write right now get your Finances organized go on that date finish that resume there's a lot that's so many things so many things we just we procrastinate on an ongoing basis right and so then we're going to do some tapping to calm it down and to eliminate all those

distractions but first we have to figure out well what do we actually tap on how do we go about doing that and we have to figure out what why we're procrastinating and we have to get more Specific with our tapping so here's what we're going to do I want you to go ahead and close your eyes so everybody go ahead and close your eyes take a deep breath in and breathe out and visualize yourself actually taking action on what you want to accomplish right so actually taking action on the things you want to do and

visualizing yourself doing it in a certain time period so if it's you know Organizing your finances as you mentioned you know are you going to do that by tomorrow by the end of the week when are you going to get that done by just notice what what that is for you and notice what kind of comes up when you start to think about that right so what emotion comes up for you when you think about actually taking action on this and and going to get it done and then completing it is a joy or do

you think about in does dread come up or Overwhelm or fear what emotion comes up when when you think about actually working on this task that you know you have to take that you know you want to take more most importantly so what we're going to do is want to measure what that emotion is on a scale of 0 to 10 so if you you can write that emotion down on a piece of paper so you have it and just measure it on a scale of 0 to 10 where 10 is that it's really really

strong so if you're overwhelmed at the thought of Taking action at a really high level that's going to be a 10 or if he just really dreading it you're like ah I just don't want to do this it might be an eight or a nine zero is like no you're ready to take action you feel great no big deal at all so that's what we're going to do first is we're going to measure that emotion then we're going to measure our actual procrastination level on this right so procrastination on a level of zero to 10

where 10 is that You're procrastinating it like you just know that you've been procrastinating you're you're you don't want to do it right now that you're not getting anybody to to move you right now that's a level nine or nine or 10 and zero says you're excited and ready to go so we're going to measure those two things so both the emotion that we're feeling and our current level of procrastination so hopefully everyone's got it written down got some clarity on that and now we want To go about actually figuring out the reasons for why

we don't want to actually take action so we're going to to look at the resistance that we have to taking action so you got that piece of paper I want you to draw a line right down the middle make two columns and we're gonna we're going to write some things down in these two columns so on the left hand side of the of this column on the First Column we're going to write down what's the motivation you have for Actually accomplishing this task or goal so why will you do it what are all the reasons

that are going to push you forward to doing it so you so we're going to ask I'll ask you some questions in a minute to figure this out but first just write that down motivation why I will do it and then on the right hand column I want you to write down the resistance right why won't you do it this almost like we're doing like a pros and cons list right now to actually Getting something done so we're going to write down again on the right hand side what is that resistance why won't you do

it and here we're going to talk about you know the fear that we might have some of the downsides to accomplishing something the pain that we have all these different things and let's go ahead and measure right now we're going to measure again so uh your resistance to do to taking action on this how strong is it from 0 To 10 so so resistance 0o to 10 on taking action on this task or moving forward this goal 10 being lots of resistance zero no resistance I put that down on the right hand side under that

under in that column and then let's go to the leth hand column again how what how much motivation do you have right now when you think about being motivated to do this task are there things that are driving you like oh yeah I'm super motivated no not really so again we're Gonna motivation is going to be a 10 really motivated I know that kind of feels the opposite normally we want to bring a number downward tapping but it would feel kind of weird if we said oh I'm motivated at a level zero which would be

good so we're going to say motivation is a 10 here that it's really strong and the lack of motivation is a zero you mark where it is for you and let's go ahead and Al together let's take another deep breath in because I'm Going to ask some questions to kind of figure out what we need to tap on so let's take a deep breath in together and breathe that and so going back to that right hand side and when you think about what you want to accomplish when you think about that resistance what's the downside

of actually completing this task or project right so if you completed it what's the downside of it what could go wrong if you actually were Able to accomplish this and get it done because sometimes we don't move forward in in completing something because we feel like there are negative consequences to actually getting those things done so if you did this if you completed this task or goal what could go wrong right what could go wrong what's the downside of doing that and so who might be upset at you if you actually fail at this right

so if you push forward in doing this and you went To do it and you failed who might be upset of you just notice what comes up for you no right or wrong answer you know you might s if I did this well my husband or my wife would be upset at me right because I put myself out there I took some risk and I failed at it right if that's starting a new business or something like that for you and now another question is who would be upset at you if you completed this right

if you completed this task or goal who Would look at you and judge you or be upset at you right so sometimes there can be well that there can be people who are upset at us when we complete something or upset at us if we fail at something you know where some much he's like you're telling a friend sorry I can't hang out today because this is what I'm focused on being able to achieve things we oftentimes have to create boundaries to create space for that Focus who are the people who Wouldn't like the fact

that we're now doing something different right now that we're putting ourselves out there working to grow in some way who's going to say like who do you think you are trying to you know put yourself out in this way to get in better shape or to or to start the business or whatever might be so it's important to to notice how we would be impacted by other people if we actually completed this Tas or goal or if we didn't complete this Tas or goal So what will others think of you if you complete this really

important thing to ask now we want to go more specifically on us like right so ask yourself why can't you why can't you specifically complete this task what's is there something wrong with you are you not capable this is where we're going to notice some of those I am statements like oh I I'm not I can't do this because I'm lazy or you know my resistance that I'm lazy I'm not smart Enough I'm not good enough I don't deserve to have this just notice what comes up for you and just write that down right write

it down or just think about it to yourself and just notice what comes up for you right and also another question is what are you rebelling against what are you rebelling against and not completing this one of the things I talk about with my wife sometimes is that you know with having three kids and working all day and after School activities and all this stuff it can feel like there's no life for us at the end of the day and I know this is a common thing with parents is that they Rebel on going to

sleep because they want to have some time for themselves and so we don't go to sleep when we know we should we procrastinate it we we stay up just on our phones or or watching TV because we want to to rebel against you know feeling like we have no time so how is it that you feel like you Rebel in Getting this task on who are you rebelling against that you you maybe you shouldn't be but there's a part of you're like yeah I don't want to do this because I want to rebel on this

just notice that Society Society right exactly Society right or I don't want to do this task because I don't like my boss and I don't want my boss to tell me what to do and I don't want to do it right I'm rebelling against Society because Society tells me that I should Be thin and I should be exercising all time and I don't want to I want to eat whatever I want and not do it right there's lots of ways that we Rebel and actually procrastinating and and actually doing the things we want to do

so that's one question another question what are you afraid of with this task right what are you afraid of doing if if you do this what could go wrong what fear is there around completing this goal task that you have in your Mind another thing to think about is what do you feel when you think about starting or completing the task what do you actually feel do you feel anxiety you feel overwhelmed do you feel you know whatever might be just notice what you feel right so those are lots of little questions that we can

ask to try to figure out what it is what's the underlying resistance that we have to actually taking action on a particular task those might be some of the reasons For why we are procrastinating that we're not even aware or actually there so now let's move over to the motivation side right like how do we find our motivation what is our motivation for actually getting this task done or this goal done or whatever it might be so here are some questions to to answer here that you can write down on that side of the of

the uh of the chart of the column right so how will this make you feel when you complete it so just Think to yourself right now for a moment me take a deep breath in breathe out because now we're thinking about the motivation that we have how will this make you feel when you complete it just visualize I that what's the upside of completing this right what's the upside of completing this what will you what will other people think about you what will they say about you that's positive right are you going to get rewarded

in some way Who's going to say something nice to you who's going to be who's going to be proud of you right who will be proud of you or see you in a better light if you actually complete this or a sense of relief right exactly what's that what's that emotion that would come up because you actually completed maybe you're going to be of yourself or relieved or excited for what you accomplished what is it that you feel there as well right and then what will you get materially if You complete this maybe if it's

starting a business you might have more money more success or you know whatever you whatever may be the case what will you get materially from Asing competance and it might be something that you don't won't get something materially but it's just a question to ask to kind of notice what's there for us right just notice all those different things all the motivations that you have that that you can use to actually push You forward right so all those questions we have now we have that right side with our resistance we have that left side with

our motivation these are the things that give us an idea of what we need to tap on and you know this is we're kind of going a little bit slower and and and longer through this process right now but if you were doing it on any task on any given day by using that procrastination cheat sheet where you're like oh I'm procrastinating let me go Look through these questions and just notice let me ask myself these questions oh you know what it's this is why I'm resisting or oh you know what I don't have much

motivation I need to find some motivation around this we're going to use that language we use here to actually do a round of tapping here Al together so tapping here I am and this is so great because so often I hear people say I just don't know how to tap by myself I Don't know what to say when I'm tapping so with this cheat sheet there you have it when it the resistance you can say those words so yes I am ready to do someing yeah and and sometimes we just need to be prompted with

questions to figure out what it is right as you said we struggle to find the language and this is the the power of questions the power of you know working with a coach or doing you know tapping meditations or doing a session like this is that you Have somebody else asking you questions bringing up different ideas of what the challenge might be for you because we all have common challenges that we deal with on an ongoing basis so let's go ahead and let's take a deep breath in alt together let's go ahead and breathe in

and breathe out and we're going to start by tapping on the negative the negative of what we feel the negative of what's going on there and so just notice for you all Those negatives just look at that piece of paper that you have I'm going to start tapping on the side of the hand repeat after me even though I have all this resistance even though I have all of this resistance I acknowledge and accept what I feel right now I acknowledge and accept what I feel right now even though I have all this resistance to

taking action even though I have all this resistance to taking action all this Resistance to being focused all this resistance to being focused I acknowledge and accept this resistance right now I acknowledge and accept this resistance right now even though it's frustrating to have all this resistance even though it's frustrating to have all of this resistance and I really want to find a way to get focused and I really want to find a way to get focused I acknowledge and accept what I'm feeling right now I acknowledge accept what I'm Feeling right now and now

we're going to move to the eyebrow Point remember you can do one side the other side both sides I always like to do one side when I'm on camera just so you can see my face and and and I'm just like you can get all you you like to get it all in as much as you can I love it I love it so look at that piece of paper for you and and you can have it there in front of you uh we're going to kind of fill in some of the blanks and if

for some Reason we do one and you don't know what it is it's okay we just keep moving through it so I want you toe after me and fill in the blanks the downside of completing this task or goal is downside of completing this task or goal is and just fill in that blank for yourself and then let's move to the side of the eye if I fail I will feel like and feeling up like if I fail I will feel like Great moving under the eye if I fail the person that will judge me

is if I fail the person who will judge me is and just fill in that blank for you under the nose if I succeed the person that will judge me is if I succeed the person who will judge me is moving to the chin point remember no wrong or right answers here if you don't have something on a particular answer that's okay too so on the chinpo here I can't complete this because and fill in That plank I can't complete this because moving to the colone point I can't complete this because I am and filling

that blank I can't complete this because I am awesome all that does is helps us to get specific with our tapping to make sure we're recognizing and acknowledging what it is that we're feeling in any particular moment so continue to repeat after me I'm rebelling against doing this task I'm rebelling against doing This task going to the top of the head I'm rebelling because and fill in that blank I'm rebelling because and we'll move to the eyebrow point I don't want to complete this task task because I'm afraid and filling that blank I don't want

to complete this task because I'm afraid and moving to the side of the eye I simply can't get myself to focus because I simply can't get myself to Focus because and let's move to under the eye and now we're going to just use more General language but hopefully that gave you some specifics feel free to change the language at any time for what's right for you I have all this resistance in my body I have all this resistance in my body under the nose to taking action and moving forward to taking action and moving forward

chin point I just keep Procrastinating I just keep procrastinating cin point I really want to get this done I really want to get this done under the arm or at least part of me does or at least part of me does top of the head part of me is holding me back part of me is holding me back eybrow point I have fears I have fears side of the eye I'm worried about what others will think or say I'm worried about what others will think or Say under the ey so I hold myself back so

I hold myself back under the nose all this resistance in my body all this resistance in my body chin point I want to find a way to release it now I want to find a way to release it now colum po so I choose to breathe and relax in this moment so I choose to breathe and relax in this moment under the arm knowing that I am safe knowing that I am safe out with the head I don't need to stress about what others think I don't Need to stress about what others think eybrow point

or I can at least choose to release that stress or I can at least choose to release that stress side of the eye I am safe moving forward with this task I am safe moving forward with this task under the eye I am capable of achieving this I'm capable of achieving this under the nose I can do this I can do this chin point I won't always be focused I won't always be focused point but I can recognize my Procrastination but I can recognize my procrastination to the arm and tap to release it and tap

to release it top of the head I can release distraction in procrastination I can release distraction and procrastination I brought Point by releasing this resistance from my body by releasing this resistance from my body go to the side of the eye and here we're going to do some positive tapping on some of that motivation some of those Phrases that we had before so just answer this or just fill in the blank here when I complete this task I will feel when I complete this task I will feel and just fill in that blank for you

moving to under the eye the upside of completing this task is the upside of completing this task is under the nose If I complete this task I will get and fill in that blank If I complete this task I will get look to the chin point when I Complete this task the person that will be most proud of me is when I complete this task the person who will be most proud of me is C point when I complete this I will feel and fill in that blank when I complete this I will feel under

the arm I know I can complete this task because I know I can complete this task moving to the top of the head I no longer need to rebel I no longer need to rebel I choose to work and complete this Task or goal I choose to work to complete this task or goal to ibr point I choose to move forward I choose to move forward side of the eye releasing any fears that I have releasing any fears that I have under the eye I am enough to get this done I am enough to get

this done under the nose I am worthy of moving forward I'm worthy of moving forward chin point it's going to feel so good to get this done it's going to feel so good to get this done done cabone Point it will release so much stress and anxiety it'll release so much stress and anxiety under the arm I'm so excited to get this done I'm so excited to get this done top of the head I am safe getting this done I am safe getting this done back to that brought point I choose to take action now

I choose to take action now side of the eye and move my life forward and move my life forward under the eye in the direction that I want in the direction that I want under the nose I can do this now I can do this now chinpo I choose to take action now I choose to take action now C Point knowing that I am safe moving forward knowing that I am safe moving forward under the arm and that I am excited to get this done and then I am excited to get this done and one

more time in the top of the the head I am safe I am safe let's stop there and take a deep breath in and breathe out and just notice how you feel in your Body notice what came up for you there's lots of different things that could come up for us as we're doing that tapping on the different resistance that we have on the motivation that we have to move forward and so what we're going to do now is kind of go back and check back in again right we we did tapping we we measured

beforehand we're going to measure afterward so let's go to the resistance so if you look at that list of resistance that you wrote down if you Happen to write it all down so how strong is that resistance right now on a scale of0 to 10 where 10 is that it's really high and zero is that it's nothing's there maybe it came down a little bit maybe it came down a lot and you don't feel like those things that you were before are strong that that resistance is strong so just notice what that is for you

right now and write down that number if you can and now let's look at the motivation column right when You look at all those things that that are motivating you that are pushing you forward so how strong is your motivation right now to take action on a scale of zero to 10 where 10 is like I'm ready to go let's let's go I wanna I want to finish this this uh this video right now so I can go and take action on the things I want to do how strong is that from zero to 10

10 is really strong really good here and zero is that you're really not feeling any motivation at all So just notice what that is for you and just notice for yourself what came up for you during all that toppic what are some of the things where you noticed you know hey I've got a lot of resistance around on this maybe on this particular task or goal and that resistance is probably in other areas of my life too maybe it's that you know you're not taking action because you worry about how other people are going to

judge you whether that's around starting a Business or losing weight or or finding a new relationship or becoming more financially successful you notice that you're worried about what other people will think or say just notice those things for yourself and notice all those motivat all those motivating factors for you right like what motivates you what drives you to want to take more action and grab on to those things and build those things and add more energy to those things that allow you to move Forward and become motivated so hopefully this task here this process was

helpful I wanted to make sure to create something to not only do it in this moment but also to be able to do it at any given time when we are feeling unmotivated so we can bring awareness to it we can have a strategy in place so you can literally have your little procrastination cheat sheet there so you can know that there's proc that you're procrastinating and then have a strategy For it and then so you can actually figure out what are you why are you procrastinating on this whatever thing that you're holding off on

doing in that moment a fre start process what I love about that is you can do it for big and little things you know you can look big and think about starting a business but to be completely honest with you you might make fun of me I was thinking about my closet I have this closet in my bathroom I it drives me crazy every day Time I open the door it is such a mess I just can't seem to clean it because I am like oh I'm too busy and it just seems too overwhelming and

as I was tapping I was like I should be thinking about something deeper I was like no all I'm thinking about is this closet and how relieved and then you know what's interesting about tapping is you get those aha moments you get that moment where you go oh I can do it on this day this is this is a good time to do it Yeah you start tapping and you begin to get that Clarity that actually makes taking the action easier because you're able to strategize better and go oh I can call this person and

ask for help or I can you know try something different friend so I love how we can do big and little things and anytime we have that fear for a bigger thing of oh I might be judged here we are with the tapping this is what we go back to again and again and it's part of grow it never ends Right and I love that example because it's true you know sometimes it's when we're feeling like we're procrastinating it's it's the small accents that build into bigger actions and bigger action and bigger actions so it's

not to say hey you need to to stop procrastinate on the big things you can even stop procras on the small things like organizing your desk or clearing clutter or cleaning out a closet whatever it takes to allow you to start moving forward and building Confidence in yourself that you can do the things you want to do and that you can start to believe in yourself in the promises you make to yourself to actually move forward in creating that life that you really want all right I got to go clean my closet thank you so

much Al thanks for being with us and I hope people comment and share with us the little and big steps that they're taking because we should celebrate them all so thank you for helping us take it One step at a time I appreciate it so much thanks everyone