The One Thing You’re Avoiding (That Would Change Everything)
Welcome back to the Well & Worthy Life podcast! I am so thrilled you’re spending a bit of your day with me. In this episode, we are diving into something that has the power to shift your entire health journey. We’re talking about that one thing.
You know exactly what I’m talking about. It’s that one habit, that one appointment, or that one change that you know deep down would make the biggest difference in how you feel, but for some reason, you’ve been avoiding it.
I’ve been there. Back in 2019, I knew I needed to make a specific change for my health, but I didn't want to. I negotiated with myself, I made excuses, and I waited for motivation that just wasn't coming. When I finally stopped the "information gathering" and started the implementation, everything changed. At 60, I truly feel better than ever, and it started with tackling that one thing I was avoiding.
In this episode, we discuss:
The Identity Shift: Why it’s not that you’re lazy, it’s that your brain is trying to protect who you think you are.
The Midlife Shift: Why we can’t get away with the same habits we had in our 20s and 30s (especially when it comes to stress tolerance and hormones!).
Implementation over Information: Why you don't need another book or podcast, you need a plan of action.
The 4-Step Framework: My simple method to finally "do the thing" by making it smaller, more specific, and friction-free.
I’m also issuing a special 7-Day "Do the Thing" Challenge at the end of this episode, and I want you to be a part of it!
Stop waiting for the "perfect" time or the "right" amount of motivation. Your future self - the one 10, 20, and 30 years from now - is counting on the choices you make today.
Let's connect! I want to hear from you! What is your "one thing"? Send me a DM on Instagram or shoot me an email. I want to help you stay accountable and celebrate your win!
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Welcome back to the Well Worthy Life podcast. I'm so excited you're back with me today. I have a new puppy and he's right here by my feet, so hopefully this goes as planned. We got him last week; his name is Louis, and he is adorable. If you didn't know that, then you haven't been following me on Instagram or you didn't get my newsletter last week.
I'm excited today to be recording this podcast. My goal is to keep it under 30 minutes. What I'm talking about today is the one thing that you are avoiding that would change everything.
We all know this one thing that we should do. I used to coach my clients on this: the one thing that would make the biggest difference, but for whatever reason, we're not doing it. I’ll give you an example. Right around 2019, before the pandemic, I knew I needed to give up alcohol, at least for a short period of time, but I really didn't want to. I knew it would be better for my health journey because I was working hard to burn fat, and I knew that alcohol stops the fat-burning phase.
I decided in November of 2019 to go cold turkey. It wasn't that I had a problem with alcohol; I just wanted to see if I could reach my health goals quicker without it. Sure enough, I felt so much better. To this day, I have cut back tremendously. I probably drink one cocktail a month at the most. At 60, I feel better than ever before. I knew I needed to do that one thing, but for a long time, I didn't do it.
When I worked with clients, I would ask them: what is that one thing you know you should stop doing or start doing? It could be drinking more water, lifting weights, exercising, going to bed earlier, or finally booking that dentist appointment. Stop right here and ask yourself: what is that one thing you’ve been avoiding? Envision that in your mind.
Why do we avoid the "One Thing"?
It's not because we're lazy. It's because we feel uncomfortable. We know that whatever we do requires consistency to make it a habit. Sometimes it challenges our identity, or we feel overwhelmed because there is so much noise on the internet about what we should or shouldn't do. Often, we are waiting for motivation. But motivation will never come first; you have to take the action before the motivation follows. You don't need more information; you need implementation.
This matters so much in midlife because our hormones are shifting. Our muscle mass declines, so focusing on protein and resistance training is vital. Our sleep changes. We cannot get away with the same things we did in our twenties and thirties. Perhaps the biggest change is that our stress tolerance shrinks. I felt this deeply when I was a caregiver for my stepfather who had Lewy body dementia. Breathing and managing stress become essential as we age.
The Compounding Effect
Small actions have a huge impact. That extra glass of water gives you more energy. A 20-minute walk improves insulin sensitivity and helps you burn fat. An earlier bedtime supports your hormones. Consistency is the key to everything.
How to Actually Do the Thing
You have to get specific. Instead of saying "I need to exercise more," say "I am walking 20 minutes after dinner on Monday, Wednesday, and Friday." Instead of "I need to drink more water," decide to drink a glass first thing in the morning and before every meal.
Here are four steps to make it happen:
Make it smaller than you think: We often take on too much and quit. Make it almost too easy. Start with a five-minute walk or one extra bottle of water. Small things done consistently add up.
Remove the obstacles or friction: Lay out your workout clothes the night before. Put your water glass right by the coffee maker. Set an alarm for 8:30 PM to start winding down for bed without screens.
Tie it to your identity: Instead of saying "I'm trying to drink more water," say "I am a woman who takes care of her body." This shift is powerful.
Stop negotiating with yourself: No one is going to do this for you. We have one body, and the things we do today determine how we feel when we are 80. Stop saying you don't have 30 minutes for yourself. Put your own oxygen mask on first so you can take care of everyone else.
The Seven-Day "Do The Thing" Challenge
I want you to commit to a seven-day challenge. Pick just one thing. Keep it small, make it specific, remove the obstacles, and tie it to your identity. Track it daily and don’t add anything else.
If you feel comfortable, direct message me on Instagram or email me at deanna@wellworthylife.com to tell me your one thing. Keeping yourself accountable makes you much more likely to succeed.
You already know what the thing is. This is your sign to start. Thank you for joining me, and I hope you have a well and worthy life.
