Achieving sustainable health and wellness often begins with setting clear, actionable goals. But goal-setting isn’t just about deciding what you want to achieve—it’s about creating a mindset and structure that supports you throughout the process. A holistic approach to health takes into account not just physical goals, but also emotional, mental, and spiritual well-being. By fostering balance in all areas of your life, you’re more likely to stick with your goals, experience lasting success, and cultivate a healthy lifestyle you truly enjoy. Why Goal Setting Is Important for Health? When we think about health, many people focus solely on losing weight or getting fit. However, health encompasses much more than just the physical body. Setting goals gives you direction, helps you prioritize your health, and motivates you to follow through on positive habits. Without clear goals, it’s easy to lose track or fall back into old patterns. According to Dr. Edwin Locke, a psychologist renowned for his work on goal-setting theory, specific and challenging goals lead to better performance than vague or easily achievable ones (Locke & Latham, 2002). Start with the ‘Why’ – Align Your Goals with Your Values Before setting your health goals, take a moment to reflect on your deeper motivations. Why do you want to achieve these goals? Is it to feel more energetic, improve your mood, enhance your physical strength, or something else? When you connect your goals to your core values and deeper purpose, you create a more meaningful path forward. For instance, if your goal is to eat healthier, your motivation may be to improve your long-term health or increase your energy to enjoy life with your family. Having this purpose in mind will help sustain your commitment. Set SMART Goals: Specific, Measurable, Achievable, Relevant, and Time-Bound One of the most effective ways to set goals is by using the SMART framework. This approach ensures your goals are clearly defined and realistic. Here’s a breakdown: • Specific: What exactly do you want to achieve? Instead of “I want to eat better,” try “I want to eat five servings of vegetables a day.” • Measurable: How will you track your progress? If you’re aiming for 5 servings of vegetables, keep a food journal or use an app to track your intake. • Achievable: Is your goal realistic given your current situation? If you’re new to exercise, a goal of working out 5 days a week might not be sustainable. Instead, aim for 2 or 3 sessions and gradually build. • Relevant: Is the goal important to you and aligned with your values? Make sure it’s something that resonates on a deeper level. • Time-Bound: Set a deadline for your goal. For example, “I’ll be able to run 2 miles in 8 weeks.” By following this method, you ensure that your goals are clear, attainable, and focused on making real progress. The Power of Small, Consistent Habits Setting large, lofty goals can feel overwhelming, especially when they require a drastic shift in your lifestyle. Instead of trying to overhaul everything at once, focus on small, sustainable changes. Start by introducing one new healthy habit at a time. Whether it’s drinking an extra glass of water each day, taking a 10-minute walk after lunch, or reducing sugar intake, these small actions add up over time. As James Clear, author of Atomic Habits, suggests, “You do not rise to the level of your goals. You fall to the level of your systems.” Small habits, when built over time, create a strong foundation for larger transformations. Addressing Mental and Emotional Health Health is not just about the body—it’s about how you think and feel, too. Emotional and mental well-being play a huge role in whether or not you achieve your goals. If stress, anxiety, or negative self-talk holds you back, those issues need to be addressed. Incorporating practices like mindfulness, meditation, and journaling can help you stay grounded and focused. By nurturing your mental health, you enhance your resilience, which makes it easier to handle challenges and stay committed to your goals. Building a Support System Success doesn’t happen in isolation. Whether it’s a workout buddy, a coach, a friend, or a community group, having people to support you can significantly increase your chances of success. Surrounding yourself with positive influences holds you accountable, offers encouragement, and makes the journey more enjoyable. As health coach and author, Dr. Deepak Chopra, points out, “When you join a community that supports your goals, you begin to tap into a collective energy that propels you forward.” Reframe Setbacks as Opportunities One of the biggest challenges in achieving health goals is the inevitable setback. You might miss a workout, indulge in unhealthy food, or slip back into old habits. Instead of letting these moments derail your progress, reframe them as learning opportunities. Every setback is a chance to assess what happened, make adjustments, and continue moving forward. As Brene Brown, a researcher on vulnerability and resilience, explains, “We don’t have to be perfect to be worthy of success; it’s through our imperfections that we grow.” Celebrate Your Wins It’s easy to get caught up in striving for the next goal without taking time to appreciate how far you’ve come. Celebrate your progress, no matter how small it may seem. If you successfully met your weekly exercise goal or ate more fruits and vegetables, take a moment to acknowledge your hard work. Celebrating victories boosts motivation and reinforces the positive behaviors you’re cultivating. Stay Flexible and Adaptable Life isn’t static, and neither should your goals be. Flexibility is key to maintaining long-term success. Your circumstances, needs, and priorities will change, and so will your goals. Instead of being rigid, embrace the idea of adjusting your goals as needed. This will allow you to stay committed to your well-being while adapting to life’s inevitable ebbs and flows. A Holistic Approach: Integrating Mind, Body, and Spirit Ultimately, a holistic approach to goal setting and health means addressing all aspects of your well-being. Physical health is important, but so is your mental, emotional, and spiritual health. Practices such as yoga, meditation, deep breathing, and even spending time outdoors can enhance your sense of balance and wholeness. By integrating all of these dimensions, you create a robust, sustainable foundation for your goals, ensuring that they’re not just short-term fixes but lifelong changes. Conclusion Goal setting is more than just a task—it’s an ongoing process of growth, learning, and self-discovery. By taking a holistic approach to health, setting specific goals, and committing to small, consistent changes, you can create a lifestyle that supports your mind, body, and spirit. And remember, health is a journey, not a destination. Be patient, stay consistent, and embrace the process. Quick Summary: • Start with a purpose: Connect your health goals to your values and deeper motivations. • Use SMART goals: Ensure goals are Specific, Measurable, Achievable, Relevant, and Time-Bound. • Small habits, big results: Introduce small, sustainable changes for lasting transformation. • Focus on mental health: Incorporate practices like mindfulness and journaling to stay grounded. • Build a support system: Surround yourself with positive influences to stay motivated. • Learn from setbacks: Reframe challenges as opportunities for growth. • Celebrate progress: Acknowledge every victory to stay motivated. • Stay adaptable: Be flexible and adjust your goals as life changes. • Holistic approach: Integrate mind, body, and spirit for comprehensive well-being. For more personalized health coaching and tips, visit susanleeinc.com . Let’s work together to make your health goals a reality! With Love Be Well Susan Lee

If only it was that simple...

Money and You

Just chill, relax, take it easy. Don’t let things stress you out…. If it was only that simple, right? Stress is the one constant in all our lives. It can be insidious loops in our minds or unconscious thought patterns. For this blog, I wanted to talk about stress and how it affects every aspect of our life. Stress management is a major component to fixing a cascade of health-related illnesses, it’s a major health topic and worth exploring. Did you know that 70% of doctor’s office visits are related to stress in some form or another? Stress can cause depression, overeating physical symptoms such as high blood pressure, mitochondria inflammation, heart disease, cancer, and numerous other health issues. Stress response was developed as a way of survival when we would need to run from a lion or bear or be ready to fight. It comes from our fight or flight process in our brain. Modern society seems to be on edge, with triggers lurking in everyday situations like traffic jams, home security concerns, family disagreements, workplace conflicts, and the enduring pain of loss or separation. These stressors significantly shape our health profile. However, it's important to recognize that not all stress is detrimental. There's also 'good stress,' like the rush of adrenaline that sharpens your reflexes when you need to swiftly change lanes on the freeway, which serves as a protective mechanism before dissipating. What happens in society today though, is that we are bombarded all the time not only with what's physically around us but what’s virtually around us; notifications on our phone, text messages, social media posts and probably the worst is the news media and their constant barrage of negativity. We might not be able to control what is circling around us between family, friends, society, community, and the world at large. The only aspect we can manage is how we respond to stressors, and fortunately, there's a variety of stress-reduction methods out there. It's all about finding what clicks for you, as everyone's different. It's key to develop a stress-relief process that you actually look forward to. Here are a few ideas to consider. I have friends who are passionate about fishing; they find their bliss in the stream. Others enjoy golf, reveling in the game and the camaraderie as they hit balls and socialize. Then there are those who adore gardening, and I share this love. Being in my garden, watching my flowers and vegetables thrive, instills a sense of tranquility in me. Digging my hands into the soil and designing new sections of my landscape is a true stress reliever, at least until I spot aphids and other pests attacking my vegetables, which inevitably raises my cortisol levels. Many find cooking to be a soothing activity, that is how they take care of others and show their talents and creativity. I personally love self-care like getting a massage or taking hot baths with essential oils and relaxing episome salts. My daughter excels at meditation. She can immerse herself in silence for hours, honing her energy healing skills. While some find meditation stressful, overwhelmed by their swirling thoughts, unable to quiet their minds, meditation is not about silencing thoughts. It's about acknowledging and releasing them, refocusing on breath work. In stressful moments, I notice my breathing becomes shallow. We often hold our breath when we should be taking deeper, slower breaths to truly experience the calming effect of the process. I find yoga to be a very relaxing activity; it's a time when I can synchronize my mind and body in a free flow, allowing energy to circulate within me. Exercise is a form of stress on the body, but it's beneficial stress. It involves breaking down muscle fibers to rebuild them stronger, yet it's crucial for the muscles to rest and recover before being exerted again. Many of my friends are avid runners, finding stress relief in running, weightlifting, and other forms of physical activity. Gathering with friends to talk, laugh, and socialize is another excellent stress reliever, with laughter being one of the best. Additionally, hot and cold therapy serves as another positive stressor, aiding in the release of toxins and accumulated chemicals in the body. Here's an overview of the processes occurring within your body: The hypothalamic-pituitary-adrenal (HPA) axis, which regulates the stress response, relies on proper mitochondrial function. Mitochondrial dysfunction can disrupt the regulation of the HPA axis, leading to an altered stress response. This can contribute to depression and other chemical reactions within your body. Prolonged stress may cause mitochondrial dysfunction through various mechanisms. One such mechanism is the activation of cortisol release, a steroid hormone that can directly damage mitochondria. Cortisol is known to suppress the expression of genes involved in creating new mitochondria, thereby reducing the number of mitochondria in cells and leading to decreased energy production. Additionally, excess cortisol can increase free radicals, partly by inhibiting the production of antioxidants. Numerous instances demonstrate that stress alone can elevate your glucose levels, independent of diet. This occurs because cortisol, the primary stress hormone, instructs the liver to break down stored glucose and release it into the bloodstream. This energizes the muscles in preparation for a threat, as our bodies are designed to be agile and ready for quick physical action. However, in today's world, stressors such as arguments, emails, car horns, and phone notifications activate stress responses that seldom necessitate muscular activity. Consequently, the released glucose remains in our bloodstream, doing more harm than good. A continuous glucose monitor can serve as a potent tool, teaching us about the impact of stress on our metabolic health and encouraging us to manage acute stress through healthy practices such as deep breathing. Indeed, intense, acute stress and chronic stress triggers are indicative of negative energy. A study on chronic inflammation in mice revealed that merely six hours of acute stress can lead to a swift mobilization of the immune system, with an increase in the concentration of inflammatory markers—specific immune chemicals involved in the initial response to infections and wounds, as well as in the gene expression of pathways related to the migration of immune cells. Stressful thoughts can trigger neuroinflammation, which is inflammation of the brain that leads to metabolic dysfunction and increases the risk of diseases like depression and neurodegeneration. This inflammation affects not just the brain but the entire body, activating the stress response system and the sympathetic nervous system. Overactivation of this system can cause insulin resistance, hyperglycemia, and the spread of inflammatory cells, worsening energy levels throughout the body. Prolonged psychological stress, such as from child abuse, is linked to higher levels of inflammatory cytokines. Inflammation can disrupt energy by blocking glucose channels and insulin signals, and by promoting the release of free fatty acids, which contribute to insulin resistance. Healing our brain is crucial, and regardless of past experiences or current world events, finding a sense of safety is key to health. This sense of safety can be developed within our minds and bodies through intentional practice. Addressing chronic stress, triggers, and life traumas is a lifelong journey without a universal solution. The initial step is recognizing their impact on our health. Subsequently, we must enhance our body's physical structure and function through dietary and lifestyle strategies that foster a biological state conducive to mental health. This includes adopting practices that manage and heal stressors, traumas, and limiting thought patterns, thereby improving our metabolic health. While healthy eating, adequate sleep, and exercise may seem insignificant in the face of existential dread or depression, they are crucial. Committing to at least 150 minutes of elevated heart rate activity weekly and adhering to principles of clean, healthy eating can lead to noticeable improvements, equipping your brain to better handle life's stresses. Getting enough sleep can transform your outlook on the world, making it seem more inspiring. Concentrate on establishing good habits and the positive outcomes will follow. A great initial move is to pick a healthy and motivating activity and just try it out; after all, small victories pave the way for bigger triumphs. Here is my summary of 15 strategies that may be beneficial from the book "Good Energy" by Dr. Casey Means and her brother Calley Means. 1. Form relationships with a mental health therapist, coach or counselor. 2. Monitoring your heart rate variability (HRV) can be beneficial for your health. Consider using wearable devices such as Whoop, Apple Watch, Fitbit, or Oura to track and enhance it. There are numerous monitors available that can assist with this. 3. Practicing breath work is an effective method to stimulate the vagus nerve and activate the parasympathetic nervous system, which oversees the body's rest and digest functions. Numerous guided videos and apps are available for practicing mindful meditation. Engaging in consistent mindfulness meditation for eight weeks, with daily sessions as brief as 10 minutes, has been demonstrated to substantially reduce various metabolic biomarkers, such as triglycerides and blood sugar levels, while also enhancing mood and alleviating anxiety and depression. 4. Mindful movement practices such as Yoga, Tai Chi, or Qi Gong have been shown to benefit both physical and mental well-being. Research indicates that these body-mind interventions can alleviate depression, anxiety, and stress. Additionally, they enhance the activity of the parasympathetic nervous system, which can lower cortisol levels, reduce inflammation, and alter gene expression, thereby positively affecting metabolic concerns. 5. Research indicates that spending time in nature can significantly reduce stress hormones and enhance the parasympathetic nervous system, improving mood. Even a visit to a city park can have a noticeable effect on health and stress levels. 6. Exploring inspirational and thought-provoking books on mindset, trauma, and the human condition can be transformative. There's a wealth of excellent literature on mental health, mindset, and redefining one's relationship with stress. Titles like 'The Trauma Mindset,' 'A Return to Love,' 'Untethered Soul,' 'How to Do the Work,' and 'Brain Energy' are just a few examples. Additionally, there are numerous authors, poets, and podcasts available for further insight and inspiration. 7. Consider aromatherapy; clinical research indicates that natural scents can significantly trigger relaxation. Lavender oil, in particular, is well-researched and highly effective in reducing stress and aiding sleep, as detailed in the peer-reviewed article "Lavender and the Nervous System." Apply a few drops of lavender essential oil to your hands, bring them to your face, and take deep breaths to experience its benefits. 8. Writing can be a powerful tool when you're feeling overwhelmed or stuck. Try setting a timer for five minutes and just write about whatever is bothering you. It's not only a fantastic outlet for creativity but also a means to gain perspective. Regular writing can help reduce stress, enhance cognitive functions, and even alleviate anxiety and inflammation-related conditions. Keeping a journal and concentrating on positive emotions such as gratitude or the ways others have supported you can significantly lessen mental distress, especially for those dealing with medical conditions and anxiety. 9. Consciously cultivating gratitude by acknowledging abundance daily enhances my well-being. On my best days, I begin with a blank sheet of paper and jot down everything I'm thankful for. This practice fosters a deep sense of abundance, which soothes me and enables me to operate from a position of security instead of fear. 10. Taking a walk, intentionally focusing on finding the aww that is around you, clouds, trees, flowers anything that brings you a sense of peace 11. Practice acts of self-love, be mindful of negative self-talk and find ways to become your biggest supporter and the greatest love of your life 12. Be less busy, embrace Jomo (the joy of missing out). Get comfortable with periods of unstructured time alone without constant distractions. Find pleasure in saying “no” when you aren’t completely excited about a particular activity or event. 13. Fostering community is essential: Loneliness, experienced frequently by one-third of US adults, can adversely affect metabolic health, as social connections are evolutionarily crucial for survival. Loneliness may have developed as a warning signal, akin to hunger or thirst. Engage with friends or family or initiate a chat with a stranger—such interactions could be mutually beneficial. 14. Committing to a digital detox is beneficial: Research indicates that excessive smartphone use is linked to adverse psychiatric, cognitive, and emotional effects, altering brain function. Decreasing smartphone usage by merely one hour daily can reduce symptoms of depression and anxiety, enhancing overall life satisfaction. 15. Consider psilocybin-assisted therapy. A 2016 Johns Hopkins study revealed that 67% of participants rated their experience with psilocybin as either the single most meaningful experience or among the top five most meaningful experiences of their lives, comparable to events like the birth of a first child or the death of a parent. It's hard to imagine a more significant research discovery. Similarly, a recent UCSF study indicated that individuals with severe PTSD who received MDMA during therapy showed a significantly greater reduction in symptom severity compared to those who underwent talk therapy alone. Stress is a consequence of our ability to self-regulate emotional states. It is both Good and Bad at the same time, it’s in our control how we view and manage our responses. You have the power to change those reactions. With Love Be Well Susan Lee

In the next few blogs, we will start down the pathway of the Health Foundation…but first I thought we should start with a few topics many of us face daily. Some traits are ingrained from childhood, others stem from experiences later in life. These are the subconscious characteristics we carry with us. Perfectionism and procrastination…Two words that can potentially hold us back from finding our path to well-being. This second blog was a hard one to get started. I was procrastinating because I wanted it to be perfect. We all go down this pathway, it’s in the realization and acknowledgement of catching yourself that we can find peace and self-acceptance. Perfectionism often involves spending considerable time concerned with others' opinions about oneself, one's home, or family situation. This preoccupation can be a barrier to pursuing a life filled with joy and satisfaction. I first encountered the concept of perfectionism as a child, believing that love was conditional upon my achievements. I thought that excelling in school or surpassing my older sisters in beauty and intelligence would earn me the attention I desired from my family. During my preteen years, this belief only intensified my self-criticism and the sense of inadequacy, further harming an already delicate teenage ego. This started me down a path of unhealthy practices, taking diet pills and self-loathing. Thinking I was not pretty enough, not skinny enough and often, not smart enough. Spending time pouring over beauty magazines, was my equivalent of what teens face now with social media. This feeds an unhealthy obsession with comparison to others, and now with a digital twist of filters and AI. Many of these childhood experiences and thoughts follow us into adulthood. We tend to focus outwardly when in reality it’s the inner work that will bring us clarity and focus. I desired plastic surgery, to fix this and that and was a fan of the show Extreme Makeover. If only, was a thought that ran through my mind. I turned to the next best thing, and again worked on improving my life from the outside. I obsessively worked on our home, remodeling, painting, and designing - activities I love. Yet, in retrospect, I realize I was attempting to fill that void, the inner belief that I wasn't enough. This was during the HGTV and Fixer Upper phase, the home improvement phenomenon was rampant. We occasionally had guests over; the obsessive cleaning and organizing I felt I had to do before guest came, felt overwhelming at times. Our home always felt "unfinished"—the hallway needed painting, or something required a redo or a touch-up. It was an endless cycle of projects. Nothing ever seemed sufficient or perfect. The costs exceeded our budget, and the sense of achievement was transient. Over time, I've realized this urge was to fill an inner void and have sought to understand and now recognize its origins. I will admit that working on decluttering and building comfortable surroundings was a catalyst for doing my inner perspective work; it was a long road, looking back now, worth the effort. When we purchased our 1909 craftsman Victorian home, I told my husband “it was perfect as is, fully renovated, he wouldn’t have to do a thing.” However, during the walk-through, I already envisioned the updates and changes I wanted to make. Living in this 115-year-old home, with all its original woodwork and charming quirks, I've come to appreciate its imperfect beauty. The signs of 115 years of life and love that have passed within these walls taught me to embrace its imperfections. There's a beauty and joy, a comforting welcome that greets me as I enter this home. I realize now it’s not the house, it’s the letting go of perfectionism that has changed…and yes, a few updates. Perhaps with age comes the ability to accept our imperfections, our wrinkles, our weight, and our distinctive quirks. There is a lightness in embracing who we are, a sense of peace and acceptance. Being healthy is not about perfection; it's about mindset to improve how we feel and the energy we have. Procrastination often mirrors perfectionism. It's a method of dodging tasks you know should be tackled, yet you find reasons to avoid them. Thoughts like "I'll start next week," "I'll do it on Monday," or "Once I achieve this goal, I'll be happy," are common. "I'll launch that podcast when I have enough followers," or "I'll apply for that job once I lose weight," are examples of delaying ambitions because we believe we're not in the ideal relationship, don't have the perfect body, friends, city, job, or whatever else we think must be perfect for us to realize our full potential. Embarking on a journey toward personal well-being involves a process. It requires self-exploration to understand what impedes you from setting or attaining your goals and achieving an improved state of wellness for yourself. What I can say with 100% certainty is that you are worth it, you are perfect in God‘s eyes…You are enough! Now is the perfect moment to recognize your inner power and radiance, let’s get you moving in a direction of acceptance, awareness self love, and the beautiful reality of who you are right here and now. Nourish ~Grow ~Bloom with me! With Love, Be Well Susan Lee Check out a few ideas below to help start this journey 7 Steps to Breaking the ‘Perfectionism, Procrastination, Paralysis’ Cycle Medically reviewed by Timothy J. Legg, PhD, PsyD— Written by Meagan Drillinger 1. Consciously lower the bar The first step to breaking that cycle is to recognize that often times, accomplishing tasks is a slow process, and an imperfect one at that — and that’s normal and totally okay. It won’t happen all at once. It’s okay to take your time. It’s okay to make mistakes (you can always go back and fix them later!). In other words, it’s okay to be human. It’s easy to forget this, though, when so many of the expectations we have of ourselves are lurking just below the surface, fueling our anxiety. 2. Keep your tasks bite-sized “Tackling perfectionism requires disrupting all-or-nothing thinking,” says Dr. McDowell. “For example, if you’re trying to get your inbox organized, it’s not going to help if you consider that as one single task. Figure out what the components of the task are, and take them in bite sizes.” Breaking down tasks into their smaller pieces not only makes them more manageable, but leads to more frequent feelings of accomplishment as you cross each one off your list. 3. Track your time It’s important to remember that when a task is looming over us and we’ve built it up to be a behemoth, we often overestimate the time it takes for us to complete it. When you think an anxiety-inducing task will take the entire day, you also tend to not schedule any time for self-care. “Balancing priorities is important,” says Dr. Supriya Blair, licensed clinical psychologist. “This is why we include time for social and self-care activities during our daily and weekly schedule. Holding oneself accountable to follow through on work and fun activities takes practice, patience, and self-compassion.” 4. Surround yourself with positive support Power in numbers! Tackling anything alone is more overwhelming than doing so with a support system. One of the best ways to get organized when you have anxiety is to partner up with a supportive, hardworking companion, whether it’s your significant other, friend, parent, or child. You can also reach out to a therapist or life coach to get some much-needed perspective. 5. Practice saying ‘no’ It’s impossible for one person to commit to absolutely everything, but we often feel the need to please everyone. Taking on too many responsibilities is a sure-fire way to become overwhelmed and to then fall into the similar self-destructive cycle. “Think about where you can streamline your schedule, delegate to others, or even say no to events and tasks that are not immediate or urgent,” says Angela Ficken, a psychotherapist who specializes in anxiety and OCD. 6. Use the reward system You’re never too old to reward yourself, and often setting up small rewards can be one of the most effective ways to motivate yourself to get organizational tasks done. “Focus on how you will feel when your home is organized and clean, how exciting and fun it can be to plan your wedding, how responsible you will feel when you complete your taxes,” says Dr. Nancy Irwin, a psychologist with Seasons in Malibu. “Then reward yourself for a job well done. Positive reinforcement ensures the next project can go as smoothly and informs you that you are bigger than the anxiety,” she says. 7. Incorporate mindfulness Staying in tune with your body and mindset as you practice breaking patterns can be extremely beneficial. Self check-ins are critical, especially if you’re prone to honing in on the smallest details. To avoid feeling overwhelmed, it’s important to take a step back to give yourself breaks and reminders. “Mindfulness is key,” says Ficken. “A relatively easy mindfulness skill is to take yourself outside for a walk or to sit out on your stoop. Being out in the elements can be an easy visual and sensational cue to bring yourself into the present moment.” Keeping grounded is an important part of keeping your anxiety in check. Don’t hesitate to take a breather when you feel your anxiety building — your body and brain will thank you later! A Few Quotes…. “A flower does not think of competing with the flower next to it. It just blooms”~Zen Shin “Perfectionism is a twenty-ton shield we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from taking flight.” ~ Brené Brown “Perfectionism is not as much the desire for excellence, as it is the fear of failure couched in procrastination.” ~Dan Mille