In this podcast episode, John brings Dr. Heather Fork back to the podcast to share her secrets for overcoming procrastination.

Dr. Heather Fork is an ICF master certified coach helping physicians find their best career path forward, whether in medicine, a nonclinical career, or something else. Heather is passionate about making it easier for physicians to navigate their careers.

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Procrastination: A Barrier to Success

In today’s interview, Heather helps us understand the root causes of procrastination. She describes how destructive it can be in keeping us from reaching our goals. It can be caused by simple disorganization, lack of planning skills, or deep-seated emotional barriers.

When trying to achieve any important task, procrastination can completely derail us. And the procrastination itself can be a source of negative self-recrimination.

Heather shares a model for thinking about procrastination. She breaks it down into three levels of tasks being avoided:

1. Small tasks that get overlooked because they are insignificant or non-urgent;
2. Mid-level tasks that require focus and planning that may take several steps;
3. Big, overwhelming projects that may be emotionally charged.

Strategies for Overcoming Procrastination

Here is a list of strategies to address procrastination, starting with the simplest:

1. Schedule 30 minutes to tackle a group of small non-urgent tasks in one sitting;
2. Set up rewards for yourself for completing an overdue task, or create a punishment if a deadline is not met;
3. Apply restrictions until a task is done (for example: if your delaying a drop off of clothing to Goodwill, restrict yourself from buying any new clothing until the old is dropped off);
4. Schedule procrastinated times on your calendar as an appointment;
5. Recruit an accountability partner to help you with your procrastination while you help them with theirs;
6. Spend time analyzing negative thoughts you have about a task, write them down, and reframe them more positively.

Bonus Strategy

Heather closes by describing how to use Artificial Intelligence (AI) to help you to eliminate this roadblock to your progress. Heather provides a detailed description of how she uses ChatGPT to help prevent or overcome procrastination.

You can use it to break down tasks into smaller steps, create schedules, and provide emotional support. You can start by going to ChatGPT.com and asking it to create a manageable plan for breaking down a large project into smaller steps, an outline for having a dreaded conversation, or ways to become more efficient, in general.

Summary

In this interview, Dr. Heatehr Fork draws on her years of coaching physicians to help us identify and understand procrastination, and implement some simple measures to overcome it.

Links for today's episode:

• Dr. Heather Fork's Doctor's Crossing Website
• The Doctor's Crossing Carpe Diem Podcast
• Recent interview on the Carpe Diem Podcast with Dr. John Jurica on the topic of Retirement
• ChatGPT
• Purchase Your All Action Pass Videos and Bonuses from the 2024 Summit (Use Coupon Code 30-OFF)
• The Nonclinical Career Academy

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Today's PNC Podcast Transcript

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Transcription PNC Podcast Episode 377
Secrets to Beating the Top 3 Categories of Procrastination - Interview with Dr. Heather Fork

John: Well, I'm very pleased to have today's guest back again. She's been here before. I think we both think it's been three, although I didn't go back and count, so awesome. I'm glad she's back for another episode of the podcast. She's been an awesome source of support and advice for struggling physicians with their careers for many years. Many of you should already know her very well. She's a well-known coach and an expert on resume writing and LinkedIn, using LinkedIn. So she has courses on those that you should take advantage of. And what they represent to me, like some of those things that we need to know when we're getting into this whole idea of maybe moving to even if it's a new clinical or a nonclinical position, you're going to need a resume. You're going to need a LinkedIn and tons of other things to prepare for it. And one of the things we're going to talk about today that really has a big impact on your moving forward or not. So with that, I will stop and say hello to Dr. Heather Fork. Welcome back.

Dr. Heather Fork: Hi, Dr. John Jurica. It is an honor to be back on the podcast. And actually the week that we're recording this, the podcast that you did with me on The Doctor's Crossing Carpe Diem Podcast is out this week, and it's all about part-time opportunities for those of you who are thinking of slowing down nearing retirement. But all of those things can be good for anyone at any age and stage, and I really thank you so much for coming on and doing that with me.

John: Oh, it was fun. And, this is a few weeks later, of course, by the time this gets posted, but I will put a link in the show notes. So I would recommend if you want to hear more of Heather and myself talking, then you can listen, especially in that one with a lot of ideas if you're getting near retirement. So you've come on before and you've talked about what you do, and by the way, we're on a first name basis, of course, Heather and John. So, what I want to know is what has happened, if anything new or if you've shifted gears in any way in the last couple of years, and just also mention just all the things that you do so for those that haven't heard you before, they'll get a better understanding.

Dr. Heather Fork: Oh, thanks, John. Well, my job keeps me out of trouble. I love it very much. I get to help physicians at the crossroads, and that can be through the podcast, the Doctor's Crossing Carpe Diem Podcast. I also do coaching. So I have a one-on-one coaching program, but I also offer one-off consultation. So if you just would like some perspective on your career, but you don't necessarily need a program, you can inquire about scheduling a paid consultation for an hour on Zoom. I also have, as you mentioned, the LinkedIn course, the resume kit, and a bunch of freebies on my website. So if you just go to the doctor'scrossing.com website, and it's a freebie tab, there's a bunch of different PDFs you can download.

John: Excellent. So again, there'll be links to the website and those other things at the end here. But before we get there, then I want to bring up this topic that we're going to be talking about, because it is a barrier to moving forward if you're frustrated, if you're burnt out, whatever it might be. There's a lot of reasons to change what you're doing. And this is like a basic one, and it's extremely common, and it's not just when it comes to career change. And so, I want to hear Heather deals with this and coaches people about this particular problem, and the problem is in procrastinating. So this is going to be fun, and we're going to get some tips and how to think about it. So, do you think this is, where does this rank in terms of things that hold people back?

Dr. Heather Fork: Oh, John, I think it's enormous. Absolutely. It's enormous. And it can have minor consequences. For example, if you want to take some clothes to Goodwill and clean out your closet, well, if you delay that, like who's really harmed by that?

John: It's true.

Dr. Heather Fork: Nobody, seriously. And at the other end of the spectrum if you, for example, delay seeing a doctor, we all know, because this is what we do, that this can have really serious, even life threatening consequences. And it makes me think of when I was a resident in dermatology at the VA in Miami, there was a patient who came in and he literally looked like he had a brand muffin stuck on his forehead. It was just this huge brown glob that looked like a brown muffin on his forehead, and it turned out to be a basal-cell carcinoma. And I asked him, "What made you decide to come in now? Why did you wait?" And he goes, "Well, it's been there for decades. And I just, I got sober." And he came in.

And this story in some ways, I think explains some of the complexity across the nation, because there can be things going on just with your personal life. It can be fear, such as, I see this thing's growing on my forehead. It could be a cancer, but I don't really want to know it's a cancer, so I'm just going to pretend it's not there. And it can be the problem of, well, who do I call? I need to make an appointment and getting to the appointment. Maybe I don't have transportation. So I like this topic of procrastination because it's actually fairly complex and there's not a one size fits all answer. So there's a lot we can talk about and hopefully give people some help for whatever they're dealing with.

John: Is there a way that you think about procrastination, or well, just tell us when it comes up as being an issue for maybe some of your coaching or even in your own life, how would you start trying to compensate for that or overcome that?

Dr. Heather Fork: Well, I recently came up with a framework because I've been listening to a lot of podcasts on procrastination, reading about it, I did a podcast myself on it. And the basic gist of that podcast was that it's not that you're lazy, that you're procrastinating, there's some kind of underlying internal conflict. So that's often there, but doesn't explain all types of procrastination. So to try to capture more the breadth and depth, the procrastination, I came up with my three different types. You ask yourself this question, is it a mouse, a monkey, or an elephant that I'm procrastinating on?

John: Interesting. Okay. Well, that helps us remember the three, but I have no idea what the three things relate to. So, go ahead and tell us how does that help us break this down?

Dr. Heather Fork: Absolutely. So, well, let's start, let me just ask you, John, first is, what's something that you may procrastinate on? And we'll see maybe what category it fits in.

John: Well, the thing that I think about when I'm thinking about procrastinating is I hate to talk on the telephone. So it affects every part of my life. For example, I try to stay in touch with my children. One's married, one's not married. I mean, my three step kids are married and I hate calling them. I just don't like getting on the phone. So I will procrastinate on that knowing that, gosh, they're going to think I'm not thinking about that. That's one side. The other side is like, as let's say the medical director for the urgent care center, some things come up, behavioral issues come up with the PAs or the NPs, or potential, maybe complaint or something, who knows.

And so then I'm talking to the CEO or to one of the managers and they say, "Well, could you call this person and talk to them?" I'm like, "Yeah, certainly that's something I should do." And I just dread it. And I don't dread it because I'm afraid of it. I just don't like being on the phone talking. And so I have to try and come up with a way to put a deadline, like I have to do this by this date or I'm just not going to do anything else. So those are the two types of things, but to me, that's one sort of minor in a way. And one big one, or maybe they're both big.

Dr. Heather Fork: All right. So those are really great examples about really not liking to talk on the phone. And it affects different parts of your life, and certainly too, if you have to have a bit of a challenging conversation. So we'll go through the mouse, the monkey, and the elephant, and we'll see where you feel like it fits in. And we'll also look at strategies to address each of these. And then just procrastination in general. So the mouse, as the name implies, is like, it's a small sort of issue that you're procrastinating on. It's not big like an elephant, it's annoying. Maybe it squeaks at you sometimes, but often it just screws away and hides and it's off the radar, so you don't really deal with it.

So some examples of things that could be in the mice category would be making a doctor or a dentist appointment, hanging up or framing a picture in your house, sending an email, making a phone call, paying a bill, returning an item to the store or to Amazon. These don't tend to be things that have a lot of underlying emotional content to them. They're just sort of nuisancy things. So that's in the mouse category.

John: Okay.

Dr. Heather Fork: Do you think either of those things are in the mouse category?

John: The way I laid it out, I made it sound like calling my daughter, for example, was on the mouse, but it really isn't because that's one of the most important things in my life or my relationship with my kids. Yeah. So I don't think that either of those are mouse categories now that I think of it.

Dr. Heather Fork: Okay. Good. Okay. So let's go on to the next category, which is the monkey category. So monkeys, obviously, they're bigger than mice, they're smaller than elephant, and they jump around and they're curious, they're wily, they can have a sense of humor and be pesky. So there's a lot of nuance to monkeys. So some examples of what might be a monkey is preparing a presentation, a talk that you have to do, decluttering your closets, going through piles of paper or stuff that's in the garage, or attic. It might be planning a vacation. So it could even be something positive, but you might feel like, oh, I can't leave my practice. I don't get paid when I am away and I don't know where I want to go.

So it can even be fun things we procrastinate on. It could be finding the right help, that might be a house cleaner, a therapist, a tutor, a handyman, or a doctor for yourself, for your child, could even be doing a hobby or interest that you enjoy, maybe playing that banjo like you do you play your banjo. Maybe it's being neglected. Doing artwork, writing, learning a language. So these are bigger things and they may be bit more thought and emotion that comes up when we try to address them.

John: Yeah, that's definitely, those are much bigger than some of the more trivial mouse type things. I'm thinking that for me, actually, as you were talking, I'm thinking both of the ones I mentioned are probably in this category, because I think the elephant category is going to be really, really a critical big thing. So I'm thinking these are both things, although maybe the not talking to the employee in a timely manner can become an elephant thing. Because if I let it go too long, then it's definitely going to have a consequence. So that one might be on the edge.

Dr. Heather Fork: Right. Absolutely. So they do sound like monkeys, and so they require some more focus, they require more planning, and you may have to do a little internal inquiry to understand why the procrastination is happening.

John: Absolutely. Yeah, which makes me want to think of what an elephant one will be for me. So, well, let me hear you tell us about the elephant.

Dr. Heather Fork: Okay.

John: Unless you have other examples you want to give on that one.

Dr. Heather Fork: No, sure. I think it's a great time to go onto the elephant. So obviously elephants are big and we often talk about, oh, the elephant in the room, the thing we don't really want to address, but it's there and it's big and it's looming. And so these are often tasks, or goals that are emotionally charged, and they can feel daunting and they can create a lot of avoidance and have pretty serious consequences because they are more major things in our life. So, for example, for listeners out here that could be addressing your career situation, I often talk to physicians who've said, well, I've often talked to physicians who say, oh, I've been listening to your podcast for two years, three years, four years, and they're very unhappy, but they still haven't made any changes. And so might be like, well, if your happiness is a 3 out of a 10, what's happening? Because it's obviously a serious situation.

It could also be something like creating an online course. I know definitely procrastinating on those things, writing a book. It might be addressing a significant relationship issue. Maybe you're feeling that your marriage is in trouble, but it just, you can't even just imagine thinking, unpacking all that. Or maybe you want to meet somebody. You want to meet your soulmate, but when you think about getting out there on the internet and doing online dating, you just shut everything down because that sounds really scary and potentially hurtful to yourself. Rejection is definitely a reason to stay safe. So often when we want to keep ourselves safe, we stay stuck. Could also be taking on a personal challenge such as an exercise program or weight loss program, can be addressing your finances, looking at debt, looking at your budget, looking at how you are spending your money. If you have enough retirement, you may not want to peak and see, oh my God, this means I have to work another 10 years.

John: Yeah. I remember talking to a lot of people, I don't do coaching like you do, but I've had several mastermind groups and this thing comes up all the time. It's sort of like, we've been talking about a certain issue. They all want to do something different. I mean, that's why they were in the mastermind and yet they might come back month after month after month as come together as a group and they may have had things they were supposed to work on, are they committed to working on. And really were making zero progress in spite of having been given a lot of good suggestions and encouragement and so forth. In a mastermind type situation, you don't necessarily get to the root cause of it.

You're hoping that just by interacting and having that accountability that they'll take the bull by the horns and move forward. But it's pretty common. And I would say for me, and this probably maybe affects a lot of people that are getting right at the point of retirement, yeah, I've definitely retired from seeing patients face to face. But it's the financial. We had a plan for while we were working and we were saving money, but then, do I really know, this came up for me this week actually, do I really know whether and how I'm going to now start to access those funds that I've put away? Do I need to change the way I'm managing them? I'm putting them? It's a whole different thing. And I've definitely been putting that off for months, if not years, so I can fall into that category of type of procrastination.

Dr. Heather Fork: Yeah. And so when we look at strategies to deal with procrastination, it's obvious just from the conversation we've had that different strategies are going to be better for the mice, the monkey or the elephant. Some will apply to all of them, some may be helpful to you, but not to me. And sometimes something works one day for us and the next day we're like a stubborn petulant child and nothing will work.

John: Yeah. Yeah. So I'm interested in hearing what types of, approaches we can take for the various levels of procrastination. And then maybe I can apply one of those to the areas that I'm procrastinating in right now.

Dr. Heather Fork: Okay. Well, I like to think about this as a continuum. So for things that are more like mice, we can use some of the simpler ones. And then as we get into the elephant, we're going to involve some more complex things that really deal with emotions and the conflict that's going on. But some of the simpler ones could also apply for the big ones. So it's really just a smorgasbord. And you get to pick and choose because like anything that's challenging, just like a disease that's challenging, we often have a lot of different therapies that we may use because there's no one thing that actually wipes it out.

All right. So let's start very simply. Like number one could be just make a list. And I have a whiteboard in my kitchen and I have different quadrants on it where I put something like the easy ones, like the mice will be up in the top right corner. And I like to batch my mice. So if you've heard that term, batching, just like, instead of making like one cookie, you make a batch of cookies, it's just easier. So with batching your procrastination mice, you just say, okay, there are these five things I'm going to do and I'll do them all at one time. So batching works really well for mice, but making a list can work for any of these things. And I think so many of us as physicians, we're big list makers and we like to cross things off. And sometimes we'll even add something on that we already did, just so we can get the dopamine hit of crossing it off.

John: Sometimes if you have those lists and you've been crossing them off, I don't keep my list, but some people do. And it's like, if you keep those cards or even while your whiteboard's going to run out of space. But sometimes looking back and saying, holy macro, I actually did so much this week or this month, it's incredible. But it's just everybody has a lot of little things they have to do and definitely don't want to put them off too long.

Dr. Heather Fork: Right. And we always hear about when you set goals, you need to set a deadline. So it's good to have some type of timeframe that you want to achieve this goal by. If it's something like making a dentist appointment, well, it could just be, okay, by Saturday I will have done this by the end of the week. If it's preparing a presentation, then you might say, okay, I'm going to do this by the end of the month. I need to change my career, you might give yourself one year or two years, you might say, by six months I want to have narrowed down my options. So you adjust the timeframe to what's appropriate.

And it's also helpful to let somebody know. So this is where accountability can come in. And some days this works, sometimes it doesn't. I know I've definitely told Katie, my assistant, okay, I'm going to have this to you by this date. And then if not, I've even said, "All right, I'm paying you $100."

John: Oh, wow.

Dr. Heather Fork: Well, I hate to admit it, but I said, like, certain date, I was going to get so many videos done and I didn't get them done, and then I paid her $100. So sometimes these things work and sometimes they don't, but they can help you get closer to your goal even if you don't quite make it.

John: That's a good one. Putting some money attached to it. There'll be different ways that you could do that. I was just thinking of something else that I procrastinate on and I've got to figure out which category it's in and what kind of technique I can use. I do editing of manuscripts for CME. I've mentioned this to listeners before. I've been doing that for 20 years but they arrive randomly in my house. And I don't really set aside any particular, there's not a regular schedule. And so sometimes I'll get them done within a week or two, and other times I'm looking at, it's like, oh my gosh, it's already been four weeks. And so it goes from maybe something that's relatively minor to something that can get really serious because the longer it waits, there's somebody there waiting for that to be published.

Dr. Heather Fork: Right.

John: So I have to use a combination, I think of these methods to tackle that one.

Dr. Heather Fork: It's absolutely true. And I think one of the challenges we have as physicians is that when we think about our training, we've done all the things that are hard in terms of why people procrastinate. Like people procrastinate because they don't want to feel incompetent. They are perfectionist or they don't like uncertainty or they don't really want to put all the effort in. But in our training, we had to do all these things, work hard, be accountable, show up when we're tired. We had to take our tests when the tests were scheduled. There were a lot of negative consequences for procrastinating. And so we were in a container. And that often works well when someone else is putting in the deadlines and there are these adverse consequences. But then when we get out sort of free, we're free people floating around and we have to put those restraints and guardrails and deadlines and accountabilities in for ourselves. It's harder. So it's almost like, that muscle of personal accountability got weak because we had so much external accountability.

John: One of the things I did when I was working as CMO, and it was a little easier because that was a very structured environment and there were certain things I didn't look forward to doing. But I would just put it on my, I would have my assistant put it on my schedule and that time was blocked only to do that thing. Not that it was due that day, but that I had blocked the time out so that I couldn't the next day or a week later, say I didn't have time to do it because it was on the schedule.

Dr. Heather Fork: Yes, John. And you must have ESP or you read my notes or something. Because one of the strategies is to do what I call schedule to a time. So I had a friend when I was growing up, Jenny McLaren, and she had this sign in her room, we were like 12. And it said, "I'll do it when I get around to it." And it was TUIT. So I used that recently because there was this dress I wanted to post on Facebook marketplace to resell, but I've been procrastinating on it so much that it was a spring dress and now it's fall and I hadn't done it. So I said, I'm putting to a time on my calendar, and it was going to be one hour to do all these mice. And the interesting thing is, once I had that to a time scheduled a couple days before, I just did the things, I did my mice. And it was, yeah, there was something about knowing how time set aside that I wanted to beat the clock. And I just, and this thing I've been procrastinating on for half a year, I just did it. So that's to a time.

John: Keep going. We got a lot to learn here.

Dr. Heather Fork: So another one is use a reward or restriction approach or and/or. And so when I wanted to get this dress on Facebook Marketplace, because I bought it, and when I thought I'd look great in it, but I looked like I should be on the set for a little house on the Prairie. It wasn't the western cowgirl look I was going for. But I just dragged my feet. And so I said to myself, you can't buy anything new until you put this dress on. And I'm not a huge shopper, but I like going to Marshall's and just finding a little treasure here and there. And so I said, okay, and you can't buy anything new. Well, for months I didn't buy anything new. I think I just get it up there but I didn't. So then, that was a restriction.

So the reward could be, I can get to get something. So you can reward yourself. And I think, that's really helpful. Sometimes just accomplishing it is reward enough, but if there's something like, hey, you want to go out to dinner with your friend or your spouse, or you'd like to make a small purchase, or you'd like to set aside like a fun day or get a massage, use a reward. But restrictions are important too. Like, hmm, sorry, you can't do X, Y, Z until you get this accomplished. We're used to the punitive approach I think as doctors.

John: I'm going to have to think of how I can punish myself if I can stay on track, I got to make sure it'll be something I will hold myself to though if I do that. But that's a good one. Or reward. I mean, rewards sometimes even work better if it's something you've really put off for a long time and wanted to do or have or use.

Dr. Heather Fork: Yeah. And so getting to the more complex issues like the elephants, and we can use this for your situation, is to really dig deep and understand what is the internal conflict that's going on. Because I think for so many of the things that we, as physicians, especially at the crossroads struggle with in procrastination, there's internal conflict under theirs, which is, I want to change my job, but I have these fears. So it's usually addressing the things that we're concerned about or we just have issues with. So in your situation with not liking to be on the phone, what's that about? Like, can you tell us a little bit more about that?

John: Oh, let's see. I can try. Number one, I'm an introvert. I'm not an outgoing person. I don't get thrilled by being with people. I feel most comfortable and actually most powerful when I'm by myself doing something and recharging, that usual introvert extrovert thing. So that's part of it. I'm a people pleaser. So if this phone call involves trying to have a difficult conversation with someone, they might take it a certain way. So I don't want to hurt their feelings, but any good manager or director or spouse or whatever needs to be able to have those uncomfortable conversations. But I think that's part of it. I suppose things like not like fearing the pushback or the negativity coming back at me, if it's, again, a difficult conversation. I guess those are some examples of why, that internal conversation that's going on before I make a phone call or whether I even realize it or not.

Dr. Heather Fork: On a scale of 0 to 10, John, with 10 being I really don't like talking on the phone phone and 0 being, oh, I'm fine with it, how much do you dislike talking on the phone?

John: I dislike it? Well, I would say about a seven, seven or eight. Right now, if I look on my phone, I have a weekly reminder to call my daughter. Now, I don't really plan to call her every week. But I put it on there weekly because then at some point I'm going to see it and then I'm going to do it. But if it wasn't on there, I might just put it out. So, yeah. So I mean, I just, I don't know again exactly the why so much, but that's the scale. Yeah. It's fairly, it's just when I'm on the phone and I'm already engaged, it's not a big deal. It's just the act of initiating it and just doing it. Getting it going.

Dr. Heather Fork: Well, you make a really good point there that often the biggest barrier is that first step and makes me think of this quote, "The heaviest weight at the gym is the front door." I love that. "The heaviest weight at the gym is the front door." So, like you said, initiating the phone call is the hardest part. And that's true for so many things we procrastinate on, which is another clue as to a great strategy, which is make that first step a baby step. For example, if you're trying to write a book, write a sentence, or if you're having trouble looking at your finances, the first step is to just gather the information. So if you think about what you procrastinate on, say what's the lowest barrier of entry? What's that door at the gym, if I can just get in that door, I'll be okay and start there.

Don't think of all the billion things that you have to do. Like if you say you are in a difficult relationship, and every time you think about a addressing that, it's like, oh my God, the kids, the money, the house, so this and that, that's paralyzing. But if you said, the first thing I might do is I just might talk to a friend or I just might write down why I need to do this, why this is bothering me, and just something simple. And then don't think any further than that.

John: It'll help break it down.

Dr. Heather Fork: Break it down.

John: And lower that barrier.

Dr. Heather Fork: So I know we're getting close to time here, but I do want to mention, in addition to finding your why, which is something we just talked about, that's important to just look at why accomplishing this goal is important to you. What will it do for you? How could it change your life? And if you look back in one week, one month, one year, five years, what will be different? Will that be worth it? That can be motivating. But this next thing that I want to mention to me is game changing. It can be life changing. Do you know what this next one, can you guess what it is? It's a great new resource.

John: No, just tell us.

Dr. Heather Fork: Okay. Okay. Using artificial intelligence, so ChatGPT.

John: All right. Now, how on earth is that going to help us with procrastination?

Dr. Heather Fork: It's phenomenal because so many of the things we procrastinate on, not so much the mice, but the monkey and the elephant, the monkeys and the elephants. If we say, okay, Chat, I need to address my finances. This is my situation. These are my student loan debts, this is what I'm doing for investment. I don't have a financial advisor. First you go on to ChatGPT, it's free. So just get on there and then chat. It's like having a conversation with a super smart, empathetic, compassionate person who thinks in seconds, incredibly fast. So then you just type in whatever your situation is. And then say, "Can you give me a strategy or a plan or steps to start addressing this?" And then as soon as you press enter, you count to three seconds and you have your answer there. Whatever it is.

Say you need to do a talk on something, just still chat what the talk is about and say, "Can you make 20 slides for me? Or can you make an outline?" Or if you have to, let's say career change. I did a whole podcast on using ChatGPT to help you with looking at your career. And that can be from, help me understand what nonclinical options are chat. Or help me convert my CV to a resume. Help me understand better what to put in my summary on LinkedIn. And the cool thing is chat is also like a Dear Abby, so you could even say this. So maybe try this, John, say, "I'm introverted. I don't really like docking on the phone, but I have to have these conversations. And sometimes they're where I have to give some constructive feedback and it's challenging for me, can you help me out with this?"

And chat will give you an answer. And the neat thing is, is this is a conversation. So it's not like Google where you Google something, you get an answer and you're done. But then you can follow up and say, "All right, chat. Well, that's awful. But what I really have trouble with is when I'm afraid that person's going to be mad at me. That I'm going to hurt their feelings. Can you help me with this?" And whenever I use ChatGPT with my clients and they have something they're trying to address and I show them online how to use it, all of us have the same response. Our jaw drops every single time. People are like, "Oh my God." And they usually just start laughing and can't stop because it really is mind blowing.

John: No, that's very interesting. You telling me that, yeah, my barrier to asking ChatGPT something which I don't use routinely, but would be zero. I mean, it's an inanimate thing. I can ask it. Because I Google things all the time and to me that's yeah, it's just a step beyond that. So no, that's interesting. In fact, I should probably just use that for a lot of other things. Just like to get ideas. But particularly whether it's with procrastinating or with creating something or with doing something else, it sounds like, yeah, I've never actually sat down and used it.

Dr. Heather Fork: Okay. Well, tonight, promise me tonight, John, and any one of you listening out there, whatever it is you're struggling with. And like I said, it can be a logistical thing, a practical thing. It can be emotional, psychological. It can be like I have, you might say, well, I'm dealing with loss of self-respect because I've been procrastinating so much on this and I just feel bad about myself. I'm telling you, Chats worth the best paid therapist, really, like you can get really great therapy for free.

John: All right. Well, this is how much of a novice I am. So would I just go to chat gpt.com or how do I access it?

Dr. Heather Fork: Yeah, you can go to chatgpt.com. It's also called Open AI, but go to Chat, G as in George, P as in Paul, T as in Tom. And then there's a free version 3.5. The pay version is 4.0 and it's $20 a month. I use the paid one because if you do so many searches or queries, you run out of time, you run out of searches basically. But I would start with the free version and it's just a prompt. There's a space, like a search bar that you just put in the prompt and you can also set up your computer where you can just speak. For me, I press like Ctrl twice and then my microphone comes on and I just talk to chat. I explain the situation, what I'm dealing with, and I say help me out.

John: Nice. That is awesome. Well, that's a great bit of advice in addition to everything else. Thank you for that.

Dr. Heather Fork: Oh, you're welcome. You're welcome. I'd say, that may be one of the most powerful anti-procrastination device that we have so far. So please check it out.

John: All right. This has been awesome. Anything we didn't hit on that you think we need to know about or other ideas for addressing this problem? If not, feel free to tell us again about where we can reach you.

Dr. Heather Fork: Oh, absolutely, John. So I think just to summarize look at whether it's the mouse, the monkey, or the elephant. And then there's so many different ways that you can use to help in terms of strategies such as making a list, having a whiteboard, setting a goal, getting accountability, putting something on a calendar like your to a time. When you're going to actually do these things. Get somebody to be an accountability partner. Look at your why, why it's important to you. Break it down in steps. Lower the barrier of entry to that first step. Do a really mini baby step.

Reframe your fears. Like if there's things that you're worried about, like your income going down, have you changed careers? Try to reframe that and say, well, I can look into options. I know other doctors do this. They're actually jobs where people make more. So I didn't really talk much about reframing the fears, but that's a big part. And that's mostly what I talk about too in my podcast that I did on procrastination. So yes, doctor'scrossing.com is where you can find me and I'd love to help anybody. I'd like to reach out.

John: Well, I am always amazed when I have you here on the podcast, Heather. I guess you always come up with some outstanding topics and issues and solutions and you're just such an experienced coach. So I mean, I really appreciate you. Not only have you helped a lot of physicians working their way through their careers and so forth over the years, but we've known each other for a long time and I really feel like I've gotten a lot of support from you as well. So I do appreciate you and I advise everyone particularly, I mean, if you think you might need coaching, I like the idea of a one-off. If you just want to get a sense of what the coaching would be like. A lot of us have never actually been coached.

And so we don't really know what coaching is. We think it's like someone's going to tell us what to do and I suspect it's not that at all. And so you might just do the one hour, but anyway you have so many things available on your website and the big ones that, like I mentioned earlier, that I find so useful are those pertain to the resume and the LinkedIn because they're so practical. But obviously there's a whole lot more than just that to making a major change in your life, whether it's your career or something else. So thanks again for being here today.

Dr. Heather Fork: And thank you, John. I'm a huge fan of yours. I recommend your podcast all the time and the courses and the summits that you offer and that's why you've been on my podcast multiple times and people really enjoy your episodes and get a lot out of them. So thank you so much. I'm a big fan.

John: You're welcome. So with that, I will say goodbye and maybe we'll see you back here on the podcast again down the road.

Dr. Heather Fork: All right. Well, thanks again, John.

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The post Secrets to Beating the Top 3 Categories of Procrastination appeared first on NonClinical Physicians.