Let's Go Mental!

• 4) From Procrastination to Action! Mini-series

  You’re ready. Dressed, playlist on point, shoes tied…and yet — you’re still sitting there.We’ve all been there — that invisible space between ready and go. That’s procrastination.It’s not laziness — it’s the moment your brain fights the start.In this episode, Barbara Cortella, Family and Mental Performance Coach, breaks down what procrastination really is — and how to train that moment before action. You’ll discover the Anti-Procrastination System that helps athletes move from overthinking to doing, one small step at a time.You’ll Learn 🧠 • Why procrastination is an emotion problem, not a time problem • How to deconstruct any big task so it feels doable • The secret behind Mel Robbins’ 5-Second Rule • How to build accountability and momentum daily • Why starting before you feel ready is a mental superpowerKey Moments 🎙 • 00:00 — The warm-up freeze: why starting is the hardest part • 03:00 — What procrastination really hides • 06:00 — The Anti-Procrastination System: Awareness • Deconstruct • Plan • Action • 08:30 — The 5-Second Rule for everyday courage • 09:30 — Challenge of the week: start before you feel readyWeekly Challenge ⚡️Pick one thing you’ve been avoiding.Break it down into 3 micro steps.Count down 5-4-3-2-1- and start!Contact me if you want to know more [email protected] Community

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• 3) Be Indistractable: Your Commitment! Mini-series

  How many tabs do you have open in your mind right now?Between school, sport, friends, messages, and social media — your brain is constantly switching. In this episode, Barbara Cortella breaks down what it really means to become indistractable — to train your focus like a skill, to recognize when you’re escaping through distraction, and to build traction toward your goals instead.You’ll Learn 🧠 • Why the opposite of distraction isn’t focus — it’s traction • How distraction turns into a habit (and how to reverse it) • The link between distraction, avoidance, and procrastination • Why FOMO disconnects you from yourself • How to use “Plan – Protect – Practice” to train your focusKey Moments 🎙 • 00:00 – The “Open Tabs” story: your mind as your browser • 02:20 – Traction vs Distraction → pulling toward your goals • 04:00 – How distraction becomes automatic • 06:30 – Awareness + simple focus habits that actually work • 08:30 – The 3-step system: Plan • Protect • PracticeTools + Challenges ⚙️ • 📋 Distraction Audit: identify your top 3 distractions • ⏱ Create one Focus Zone a day (start with 10 minutes) • 📲 Use “Do Not Disturb” or Study Mode while you workContact me: [email protected] Community

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• 2) Time: Block it! Mini-series

  How do you fit school, sport, friends, family, sleep, and everything else into your day without going crazy? In this episode, Barbara introduces the Big Rocks system — a simple but powerful way to set priorities and protect your time. You’ll learn how to: • Shift your mindset: time isn’t a clock, it’s a choice. • Choose your priorities so you don’t drown in distractions. • Protect your time with tools like Pomodoro and Timeboxing. • Find your MIT (Most Important Task). • Build a weekly system that frees energy, reduces guilt, and gives you more control.This episode is for athletes — but also for parents and anyone who wants to stop feeling “busy all the time” without moving forward.Key Takeaways • Big Rocks first. Put your non-negotiables (school, sport, sleep, eating) in place before everything else. • Not everything is important. If everything is important, nothing is important. • Time is a choice. Protect it with focus blocks and boundaries. • System > chaos. When you create structure, you gain more freedom.This Week’s Challenge 1. Do the Big Rock Exercise → list your rocks, pebbles, and sand. 2. Pick your daily MIT (Most Important Task): one school, one sport, one life. 3. Protect it with a time-box. 4. Share this system with your parents — plan your week together and see how priorities align.Contact me: [email protected] part of my Community

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• 1) Time: Your Asset. Mini-series

  Time is the one thing every single person on the planet gets the same amount of: 24 hours, 86,400 seconds. The difference between being successful or staying average is not how much time you have, but how you use it.In this episode, Barbara breaks down why time is your most valuable asset as a young athlete. With a powerful story about the “Bank of Time,” she shows you how to see time differently, why awareness is your scoreboard, and introduces the Time Personality Quiz to help you understand where your time is really going.🎧 What You’ll Learn in This Episode • Why time is the ultimate equalizer (and your edge as an athlete). • How perception tricks you into wasting hours without noticing. • The 4 Time Personalities and how to find yours. • Why mastering your time means mastering your freedom, energy, and progress.📝 Tools & Resources • Contact me: [email protected] • Join the Let’s Go Mental community for support and tools.

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• Execution &. consistency with a daily checklist!

  In this episode of Let’s Go Mental, Barbara closes the 3-part mini-series on setting and achieving the right goals. After starting with self-assessment (Episode 28) and intentional goal-setting (Episode 29), this final piece is all about execution and consistency.Let's introduce the Daily Success Checklist—a simple, powerful system to help athletes execute!What You’ll Learn in This Episode• Why execution is the fun part of your system, and how planning reduces stress and future anxiety.• The mindset that makes execution possible: control what you can control, let go of what you can’t.• How to build your own Daily Success Checklist: start with 3 actions (physical, mental, lifestyle), write them down, and check them off daily.• The importance of a weekly review & redirect to adjust and keep moving forward.• How small daily wins add up to big season goals.Challenge of the Week👉 Create your Personal 3 actions Daily Success Checklist.Resources & Links🎧 Catch up on Episode 28 - New Season: your opportunity to decide who you want to be.🎧 Catch up on Episode 29: Your Intentional Goal for the new season.📝 New season - AssessmentContact me: [email protected]✨ Let’s Go Mental is the podcast where mental training becomes a lifestyle—so athletes can consistently progress and perform with confidence in sports and in life.

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