The Habit: Week-12 (Overcome Our Natural Tendency to be Negative)

“Negative is normal. It is not successful, but it’s normal.” Jim Rohn

When the negative thoughts come – and they will; they come to all of us – it’s not enough to just not dwell on it. You’ve got to replace it with a positive thought.” Joel Osteen

Negative is normal. Neglect is natural. They aren’t helpful, but they are natural. People don’t rubberneck when they see a beautiful sunrise; they rubberneck to see a horrific accident. Weeds don’t require nurturing; they only need neglect to grow.

This week’s challenge is to cultivate a positive outlook, so we begin each day energized to pursue our goals and live a rich, fulfilling life. As you learned during Week-2 (Motivation), our subconscious is most impressionable in the morning, so this is our best opportunity to overcome our natural tendency to be negative. Before we discuss what we can do to cultivate a positive outlook on life, let’s first seek to understand why negative is normal, and its impact on our lives.

Our ancient mental programming was designed to ensure our survival, not our happiness. When we neglect to control our thoughts, our mind will look for lack and attack. Our mind looks for problems that could threaten our survival, like a lack of water or a threat of attack. It is programmed to constantly scan our environment for problems.

It is important to recognize problems, but focusing our time and energy on taking positive action is a lot more productive. We don’t solve problems by worrying about them. We solve them through action. Our energy and enthusiasm is a product of our emotional state.

Negative thoughts like worry, frustration, and hopelessness produce a low energy state. It is possible to take a negative emotion, like anger and use it to fuel positive action. We can use anger to fuel our efforts to address the situation with an I’ll show them attitude. Our focus and energy are precious. We don’t want to waste them on the wrong things.

Energy is vital to our success. It is often said energy is more important than intelligence. You probably know some brilliant people that aren’t successful. Would you agree with any of these statements? They have a negative attitude. They are always complaining or being critical. They are low energy. Spending too much time with them is draining. They never seem to get things done. I wouldn’t be at all surprised if you answered the affirmative on all five questions.

Avoid negative people. We want to eliminate these energy drainers from our lives. They are toxic. They will rob you of your energy. In his international bestseller, The Energy Bus: 10 Rules to Fuel Your Life, Work, and Team with Positive Energy, author Jon Gordon describes these negative people as “energy vampires.” He says “these people suck the life out of you and your goals and vision if you let them.”

Constantly focusing on our problems makes us feel overwhelmed. It produces a feeling of hopelessness. The best way to snap ourselves out of a depressed state is by forcing ourselves to take positive actions that will make us feel better. This strategy is simple to understand, but difficult to do; especially if we have conditioned ourselves to focus on things that put us in a depressed state. Positive action activates our dopamine system and makes us feel better. Addressing a problem makes us feel in control of our lives. When we take back control of our lives, we feel better.

Depressed people typically lack an internal locus of control. They feel that outside forces are controlling their lives. They fail to take positive action because they don’t believe they can affect their outcomes. Life is happening to them. They often waste their time and energy focusing on things they cannot control, like the actions of others or their environment. “Where focus goes, energy flows,” Tony Robbins. We shouldn’t waste our valuable energy focusing on the things we cannot change.

Let’s focus on what WE CAN DO to solve the problem, then pour our energy into the solution. We cannot ignore our problems. We must address them. We do this through action NOT anxiety. We cannot hope someone will solve our problems for us. The only one we can count on to address our problems is ourselves. We develop an internal locus of control when we solve our own problems.

If I were laid off from my job tomorrow, I would immediately take massive action to find a new job. I would resist my natural tendency to spend time worrying about how I am going to pay the mortgage and other bills because that isn’t going to solve my problem. Worry is normal, but it isn’t productive. Worry will not pay the bills, finding a new job will.

Like many people, I use to watch the news daily. I didn’t realize what a negative impact this was having on my life. If you still have any doubt that we live in a negative world, just watch a few minutes of a news broadcast. It is an all you can eat buffet of negativity. Everyday miraculous things are happening all over the world, but you will not see them covered by the news.

Our mind is the factory that produces the social, economic, and financial fabric of our life. We must stand guard at the gates of our mind. If we want to weave a positive, fruitful life, we must only permit positive influences in. We want to feed our minds positive, inspirational information. We want to surround ourselves with positive, uplifting people. If you cannot find these people in your environment, you can find them in the pages of an inspiring book, on a podcast, or on YouTube.

Everything we do in life begins with a thought. The bible says, “As a man thinketh in his heart, so he is.” A great attitude produces great results, but our attitude begins with our thoughts. Our thoughts are a product of what we are pouring into our mental factory. It isn’t enough to simply block negative influences.

We must condition ourselves to be positive. If cultivating a positive attitude isn’t a daily priority, it won’t be a priority. We condition ourselves by repeating something daily. If we neglect to cultivate a positive attitude, our minds default programming will produce a negative one. In the absence of light, darkness takes over. Being negative doesn’t require effort. Weeds don’t require nurturing to grow.

Beginning and ending each day with the news is like choosing to cultivate weeds. Our need to identify problems is normal, but it isn’t beneficial. Viewing the world through this negative lens certainly doesn’t inspire us. It is much more likely to leave us feeling depressed about the world. It creates a pessimistic view of life.

The pessimist is the person that doesn’t see the beautiful sunset because he is too focused on the crack in the window. The pessimist leads a miserable life. Pessimists don’t accomplish much. They are too busy studying why something will fail instead of why it might succeed. “Stay away from negative people. They have a problem for every solution” Albert Einstein

When we stock-up on wars, riots, scandals, tragedies, and murders, what hope do we have of living a dynamic, positive life? The news filters out almost everything that is good, so what you are left with is all the injustices of the world. Not only is this view of the world overly negative; it is also inaccurate. Most people are good. Millions of acts of kindness are carried out each day, but they aren’t newsworthy. The news focuses on problems, not solutions. Tragedies, not triumphs.

People get depressed by the news. Some become disheartened by what is transpiring in the world, but if they stopped to think about it, they would realize that the world is mostly good. How much of what they see on the news do they experience in their own life? A poor national economy doesn’t mean your personal finances are being affected. People like Franklin Templeton made their fortune purchasing stock and assets when people were most pessimistic about the economy. In my opinion, unless we are going to throw our hat into the political arena, we only need to know enough to be an informed voter. Watching the news is like worrying about something instead of addressing it. It is a passive activity. Our time would be better spent taking active measures to make the world better.

When we end the day watching the news, our subconscious mind is made to worry about all the problems of the world. Problems that we have no power to fix. What a waste. If we had chosen to review our goals or plan our tasks for the next day, our subconscious mind could have been put to work on how best to accomplish them.

Our subconscious mind is powerful. It holds immense amounts of information and can piece that information together to form creative solutions. The more we draw from it, the more successful we will be. When we draw on its power, we wake up the next morning better prepared to overcome our daily challenges. “It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.”-John Steinbeck

This week’s challenge is to cultivate a positive attitude, so we begin each day energized. As you learned during Week-2 (Motivation), our subconscious is most impressionable in the morning, so this is our best opportunity to overcome our natural tendency to be negative. The easiest habit to adopt is listening to something inspirational each morning. Everyone can control the first 30 minutes of each day. This might require us to wake up earlier than we do now, but we can all control our mornings. Our workdays are often filled with obligations and commitments that make forming a consistent routine difficult, but we can usually engineer the bookends of our days; our first and last hour.

I keep a pair of wireless headphones next to my smartphone so I can put them on after turning off my alarm. Before I take another step, I immediately begin to listen to something inspiring. It could be an audiobook, a YouTube video, or a podcast. I resist the urge to check email, FaceBook, Instagram, or anything else. How we begin each day determines how we live each day. We want to be proactive, not reactive. Every minute is precious. Our energy, focus, and creativity are at their peak levels during the first couple of hours each day.  While I am listening, I complete a few morning chores, which usually lasts 15 to 20 minutes.

motivational videoClick to watch

This easy to adopt habit shouldn’t add any time to your existing routine. If you only adopted this one habit, it would give you a more positive outlook on life in just a few weeks. Motivation, like everything else, doesn’t last; that is why we need to do it daily. We need to nourish our spirit like we to our body. We need to make regular deposits into our spiritual bank account so we will have something to withdraw from.

If something is important, we must wire it into our daily schedule.  It needs to become a habit. What we do every day matters most. We become what we habitually do. No one is naturally positive. They develop that mindset through conditioning. “Men’s natures are alike, it is their habits that carry them far apart.” Confucius

Cultivating a spirit of gratitude each morning is highly effective at promoting a positive outlook. It helps us put everything in better perspective. It is easy to ignore all of our blessings and focus on all of our challenges. As we have already discussed, that is our natural programming. We look for lack and attack. Like the news, it creates a distorted perspective. Gratitude helps us gain a truer perspective. We shouldn’t ignore our problems, but neither should we ignore our blessings. Only by looking at both to we gain a more accurate perspective.

I recommend keeping a gratitude list in your journal. Gratitude is highly effective at chasing away negative thoughts. Negative feelings are incompatible with gratitude. We cannot be upset and grateful at the same time. The most effective way to combat negative thoughts and feelings is with gratitude. Remind yourself of all your blessings. Put the problem in perspective. Ask yourself, what can I do to make this situation better.

Commit to spending 5-minutes each morning re-reading your gratitude list, and updating it occasionally will give you a much better perspective on life. This tiny investment of time, repeated daily, will pay huge dividends. In a few weeks, you will begin to notice that you are complaining less, and doing more. Negative emotions, like negative people, are draining. Consistency is the key. Anything worth doing is worth doing daily.

After we have identified all our blessings, I suggest we spend 5-minutes reviewing our goals. When we review our goals, we reconnect with our values. It helps us to avoid the trap of being swept-up by daily obligations that distract us from what is truly important to us. It is easy to get caught up in our daily obligations and neglect to work toward our personal goals. Neglect is normal, but our challenge is to do better. We will be much more likely to take daily actions towards achieving our goals if we begin each day reconnecting with them. Focus on consistency. Commit to taking at least one action every day, no matter how small. “Success is nothing more than a few simple disciplines, practiced every day.” Jim Rohn

So what does pursuing our goals have to do with cultivating a positive attitude? When we are pursuing a goal, life takes on special meaning. Our life becomes purposeful. The bigger your dreams, the more they will inspire you to act. When we pursue our dreams, it forces us to become more than we are. Nothing is more universally linked to happiness than progress. Tony Robbins often says, “progress equals happiness,” and I agree.

Progress activates our dopamine system. When our dopamine system is activated, we are more positive, excited and eager to pursue our goals. I believe self-improvement should be everyone’s goal because making improvements in any area of our life leads to lasting happiness. When we stop growing, we start dying. In life, we are either saying hello, or saying goodbye.

So far, we have spent approximately 10-minutes identifying our blessings and reviewing our goals. Last, I would recommend you workout for 20-minutes. As you learned during Week-3 (Morning Exercise) It’s for the Mind more than the Body, exercise not only stimulates the release of endorphins which make us feel wonderful, it also stimulates the production of Brain-derived Neurotropic Factor (BDNF).

BDNF is a protein vital to the health and function of your brain and peripheral nervous system. BDNF has often been described by scientists as “Miracle-Gro for the brain” because it stimulates the production of new neurons. Low levels of BDNF is linked to Alzheimer’s, accelerated aging, poor neural development, neurotransmitter dysfunction, obesity, depression, and even schizophrenia.

Beginning your day working-up a sweat is going to prime your mind and body for the day ahead. After a few workouts, you’ll start to notice you have more energy. Working out in the morning also allows you to begin each day with a sense of accomplishment, which also activates our dopamine system. Morning exercise primes the mind and body. It increases our metabolism and energy. It improves our mood, focus, and impulse control. It simply makes us feel wonderful. 

If you don’t exercise regularly, begin by taking a brisk walk each morning. The key is to get started doing something that simple and easy; build momentum. Make it as enjoyable as possible. Create a great music playlist or listen to something that inspires and motivates you during your walks. There are a lot of great YouTube channels that provide great motivational speeches set to music. Listening to these during a workout will energize and inspire you. It is like having a coach or personal trainer giving you encouragement during your workout. We all need a little push, especially in the beginning. 

believe (workout motivation video).PNG

Click to watch.

Do it every day until you are conditioned to do it, without the need to muster up much willpower. If you are pressed for time, it is better to do 5-10 minutes, than to skip the workout. Good is not the enemy of great. Inconsistency is the enemy of progress. You want to make a commitment to yourself and keep it every day. Every day you do it, you’ll be making another deposit into your self-esteem account. Make morning exercise something you do, no matter what. Focus on making your workouts as enjoyable as possible and doing them as consistently as possible.

After it has become a habit, you can start building up the intensity a little at a time. There is no rush. Life is a marathon. Avoid the urge to push too hard too soon. The worst thing you can do is make your workouts drudgery. Pushing too hard too soon could cause you to quit, and that would be a terrible outcome. Don’t focus on optimal, focus on sustainability. Consistency is the key. We form habits, then they form us. “We become what we repeatedly do.” Sean Covey

You don’t need any equipment to begin an exercise program. Learn more, THE NO EQUIPMENT, NO EXCUSES WORKOUT. Don’t overcomplicate exercise. Complexity is the enemy of execution. Start out small and easy. Focus on building momentum through doing a little each day. Focus on consistency. Make a small commitment to yourself and keep it. Wire the activity into your day. Make consistency your top priority and everything else will fall into place.

As you develop these three habits, you will begin to recognize negativity in yourself and others. Awareness is the first step in transformation. Gradually your new positive conditioning will replace the old. You’ll notice you have more energy. You’ll stop complaining about things. You’ll start viewing life through an empowering positive lens. Instead of complaining about problems you’ll recognize your ability to address them.

You’ll do more and complain less. You’ll have more energy and vitality because you’ll have eliminated most of the negative thoughts that use to drain you. It is hard to eliminate all negative thoughts, but when they surface, you’ll recognize them as a problem. You will immediately begin to put them in proper perspective by counting your blessings.

I hope you will accept this week’s challenge to cultivate a more positive outlook on life. Being negative is normal. It doesn’t require any effort, but it certainly takes a toll on your emotional state and energy levels. I hope you accept the challenge to wake-up each morning energized to pursue what is truly important to you each day. How you begin each day determines how you live each day. Start your day with intention. Don’t allow yourself to sleepwalk through life like most people do, being reactive instead of proactive. Allowing the negativity of others to affect your attitude and energy. Begin with the desired outcome in mind; a positive outlook on life where you feel energized to pursue your dreams and desires.

Until next week, good luck!

Key Points:

  1. Control the spirit of your day: Listen to something inspirational, the first 15-20 minutes after waking up.
  2. Stand guard at the entrance of your mind: Don’t allow all the negativity around you to creep into your mental factory.
  3. Begin each day with Gratitude: Review a list of things you are grateful for, a gratitude list, to help put your problems in proper perspective.
  4. Reconnect with your goals: Review your goals each morning.
  5. Begin each day working up a sweat. Starting your day with 20-minutes of exercise will improve your outlook on life, rev-up your metabolism, increase your energy, and mental focus.

Until next week, good luck!

All actions begin with our thoughts. Everything is created twice, first in our mind, and then in reality. Change your habits, change your life! 

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Best wishes and Best Health!

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Book Available on AMAZON [Paperback, Kindle & Audible Audiobook]

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple #mantra

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The Fat Loss Habit – Book Introduction

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Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger. The program uses high impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program like the change techniques, have all been proven effective and are all backed by research and scientific studies.

This book is full of change strategies and provides a blueprint for how they can be applied to transforming your body. These strategies can also be used to transform your relationships, build your career, and improve your life. You will learn the importance of creating a sense of urgency around your goal, tweaking your environment to foster new habits, finding bright spots, and generating short term wins to help you sustain momentum. Motivation is fleeting, that is why you will learn techniques to keep you stoked. You will learn how to apply solution based therapy’s miracle question to subdue personal struggles. You will learn how Starbucks teaches willpower to their baristas to produce a first-class customer experience. You will learn about action triggers, and how they are the key to adopting instant habits. You will learn how to use your smart phone to lose body fat, improve your workouts, and create new habits.

You will learn how group norms help US soldiers returning from Vietnam, overcome heroin addiction. You will learn what is often perceived as a “people problem”, is often a “situation problem. It is much easier to change one’s environment, than one’s attitude and behaviors. You will learn about internal struggles between your logical brain and your emotional brain, and how you can leverage their respective strengths to achieve your goals, instead of sabotaging them. You will learn to break the habit of procrastination by applying the 5 second rule. You will learn that measuring an activity, automatically modifies your behavior because of the increased attention it is receiving.

You will learn why you should prioritize strength training while on a weight loss program. Learn how to properly design strength training program, that can burn more calories than traditional cardio. Learn how to build strength and muscle based on science, not bro-science. Learn when and how to incorporate cardio sessions into your routine to get leaner, stronger, and fitter. Learn to prevent normal loss of muscle that occurs during most fat loss programs, which results in early plateau and gaining back the weight lost, and in some cases a few extra pounds. Learn three methods to keep the weight off and reset your body’s set point body weight. No foods or alcohol are off limits. This is not an extreme 12-week quick fix program. Those programs do not often work because they are not sustainable. This program is designed to fit in to your personal lifestyle.

There is a lot of inspiration in the pages of this book. In many cases, real life examples are used to illustrate the effectiveness of the strategies being taught. You will learn how an unwelcome American advisor, with meager resources, and a limited timeframe to achieve significant results, was able to solve the problem of childhood malnutrition for millions of Vietnamese children. You will be surprised to learn that solution to complex problems, are often simple if you observe the patterns surrounding them. For example, a US Military Army Officer, in Kufa, Iraq; noticed that preceding violent riots, protesters would gather at dusk and shortly thereafter food trucks would fill the plaza. After requesting the food trucks not enter the plaza at dusk, the number of riots dramatically dropped.

Most people would agree with the statement that we are the result of the thousands of decisions we have made during the course of our lives. If you are overweight, it is a result of the many decisions you make daily; particularly eating and drinking choices. Your daily habits are what make you who you are. Confucius said that “men’s natures are alike; it is their habits that carry them far apart”

What if I told you that most of our daily decisions are made automatically? The area of our brain responsible for cognitive thought fatigues quickly, and can become overwhelmed if it is force to make too many decisions. This condition is called “decision fatigue.” Many business leaders suggest that you tackle complex problems and make difficult decisions early in the day, when your energy is at its highest, and reserve less complex tasks for the afternoon. Albert Einstein and Steve Jobs were said to have simplified their lives by having their closets full of identical outfits, to avoid having to decide what to wear each day. President Obama said, “You will see I wear only gray or blue suits… I am trying to pare down decisions. I do not want to make decisions about what I am eating or wearing. Because I have too many other (important) decisions to make.”

The basal ganglia, sometimes called our primitive brain or reptilian brain, was once thought to only help control movement; but is now thought to play an important role in how we learn, process emotions, make decisions, and adopt habits. It is the part of our brain that takes over when you are performing repetitive daily activities. This primitive brain, frees our conscious mind from having to make countless decisions we face each day. Many of these decisions are inconsequential. Decisions like which pant leg to put on first, or putting Splenda in your coffee mug before creamer. It is a huge advantage to delegate these task to the basal ganglia, so the conscious brain can focus on more important decisions. Have you ever gotten into your car and drove towards your work instead of driving to your doctor’s office, even though your conscious mind knew you had a doctor’s appointment? That is because your conscious mind was not in the driver’s seat. It was your primitive brain directing action out of habit. What is habit? Habit is an automatic behavior.

Habits are not good or bad. We place those labels on them based on whether they are or are not in line with our goals, objectives, and in some cases, “perception of our own reality”. They are simply learned behaviors. “Bad” habits can be interrupted and replaced by “good” habits. You just need to muster up enough discipline to make the new routine stick. Fortunately, we can change our habits and do it quickly by creating action triggers. Action triggers create new habits almost instantaneously. You will learn more about that later.

Please stop believing the notion you are overweight or unfit because you lack the willpower, have a slow metabolism, your lazy, you do not have time, or any of the excuses we all make. Trust me, I was once an overweight kid. My father was never able to shed the extra pounds, try as hard as he did. He was always overweight, like his father before him, who died of a heart attack during my father’s freshman year in high school. In one of those life changing moments, I decided I was not going to be fat. No one would put that fat label on me. I committed to daily exercise, gave up all sweets, and no junk food. That was it, that was my plan. The only difference between me, my father, and his father before him, was that I decided to change. I was committed to that decision and doggedly stuck with it, day after day until I lost the weight, which led me into a life of fitness and self-awareness. Some might say, it led me to an appreciation of a healthier lifestyle without giving up on what most people were doing.

Exercising was the easiest part for me, I enjoyed exercising. My father introduced me to exercise. He let me use his Cement Weight set in our basement and let me read all his Joe Weider Muscle and Fitness magazines. I was at that age when you love spending time with your parents. He would take me with him when he would go running around the local reservoirs, or through the woods of Brookdale Park, in my hometown of Montclair, New Jersey. I enjoy the simple rhythmic nature of running, which always cleared my mind. I rode my bike everywhere and relished the feeling of exertion that came from climbing up Mount Hebron road, and the rush of going back down at high speeds. I can still remember our dark dank unfinished basement, my dungeon. It was the place where I first pushed and pulled weights, making my muscles get stronger.

Giving up desserts was the hardest part, made more difficult by my family’s love of it. We ate out often and everyone order desserts. It was hard, it was very hard to just not succumb to temptation. Holsten’s Brookdale Confectionery was the restaurant we patronized most often. It is still well known for their homemade ice-creams and chocolates. Also made famous as the diner in which the last scene of The Sopranos was filmed. It was tough not making an excuse. I had to ignore that voice that said, “Everyone else is having some, why should I not?” It was rough, but I was resolute. I was not going to be fat. I was going to strengthen my body like the heroes in my comic books. Silly, but I was only ten years old. I did not know what I was doing, but I was doing it. Moreover, I was doing it enthusiastically. Over time it became easier to say no to desserts, and eventually they stop asking me if I wanted any.

You are not doomed to be overweight. You simply need to commit. Without commitment, you will never start. The program will not work unless you work. This program is unique from any other program you may have tried in the past, because it provides practical tips and tricks that make the process of change as easy as possible. The high impact change techniques coupled the books nutrition program will transform your body. You will be surprised how quickly you will burn away fat, and achieve a leaner stronger body. GOOD LUCK!

____________________________________________________________________________

I hope you enjoyed reading this book introduction. Best wishes and best health!

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Book Available on AMAZON [Paperback, Kindle & Audible Audiobook]

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The book contains:

·       7 Change Strategies for Adopting a Healthy Lifestyle

·       A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol

·       20-Week Workout Log with Progress Assessments (Downloadable PDF)

·       3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off

·       A Nutrition and Training Program Based on Science, not Bro Science.

 

DISCIPLINE ISN’T SOMETHING WE ARE BORN WITH

Our behaviors and attitudes are inseparably linked. When we change one, we change the other. Get in the habit of making good decisions, and you’ll become a person that habitually makes good decisions. We don’t do because we are, we are because we do. Habits form our character. Our reputation to ourselves and others is based on our habitual patterns of behavior; our habits.

When we form disciplined habits, we become a disciplined person. We developed character through our actions, not because we innately possess the virtue. We are all born the same, naked, ignorant, unable to even lift our heads. In “The Last Days Newsletter,” Leonard Ravenhill tells the story of a small group of tourists visiting a beautiful picturesque village. One of the tourists asks an old man of the village if any great men had been born in this village. The old man replied, “Nope, only babies.”[i]

Set in place a routine that reflects a disciplined person and you’ll become a disciplined person. When we routinely do difficult things, habit makes the difficult things easy. When the difficult becomes easy, life becomes easier. If we become better, our life’s will become better. Life is designed to give us what we deserve, not what we want. The farmer that doesn’t plant in the Spring cannot expect to reap a harvest in the Fall.

A better life can’t be handed to us. If we want success, we must work hard to become the person that success requires. We must make the necessary sacrifices. Success is simple, but it is not easy. To be successful, you have to give-up what most people are unwilling to sacrifice.

To be successful, you must do all those little things, day after day, that unsuccessful people are unwilling to do. It really is that simple. Life never gets better by chance, it gets better by change. Success is always deliberate. Each day is our life in miniature. How we spend each day, determines what kind of life we are going to have.

Q67

Compound interest makes you wealthy; compound efforts make you successful. Unsuccessful people aren’t mindful of their daily patterns, so they fall into bad habits. They want success, but they don’t want to do what is required. Wanting more, without being willing to develop your skills through diligent effort; fuels disappointment. Looking for an above average job, with average skills is frustrating. Wanting to lose weight without reducing your caloric intake is frustrating. When you lose focus on your goals, you neglect the little decisions. This neglect leads to bad habits.

Bad habits are easy to form if you aren’t mindful of your decisions and patterns of behavior. Albert Einstein described compound interest as the eighth wonder of the world. He said those that understand it earn it while those that don’t pay it. The same is true of habits. Those that understand their importance put a lot of effort into cultivating good habits. The cumulative effects of our habits can be either positive or negative. The accumulated effects of bad habits lead to crisis. Those that don’t understand the importance of habits neglect them. They let them form unconsciously. They sleepwalk through their days, and by extension their lives.

The 5% of people that write down their goals and review them daily achieve more success than the other 95% combined because they keep their goals at the forefront of their consciousness. Reaffirming their goals keeps their actions in line with their values. Reconnecting with their goals activates their reticular activating system (RAS), which causes our minds to search our environment for resources to help us accomplish our goals. Their goals guide their daily decisions and actions. Unsuccessful people get lost in the daily obligations of life and immediate gratifications of making poor decisions. They have some vague ideas of what their goals are, but they don’t really think about them very often and rarely write them down.

Discipline isn’t a character trait, it is a HABIT. Change your habits, change your life! 

Learn more Discipline & Procrastination are Habits, NOT Personality Traits

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Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation

[i] Leonard Ravenhill, PRAYER The Last Days Newsletter/June 1982

 

The Habit: Week-7 (Identify ONE Wildly Important Goal)

This week’s challenge is to identify ONE wildly important goal you want to achieve in the next 6 to 12 months. You could do this in just a few minutes, but I would like you to really give it some thought. Brainstorm at least three to five goals you may have. Typically, people are most creative early in the morning or after exercising. Ideally, you could workout first thing in the morning, then sit down and brainstorm.

Lay out everything you will need the night before. I keep a sketch pad for my brainstorming sessions. Decide when and where you are going to brainstorm. Eliminate all distractions; focus your mind on what goals, if accomplished would be a game changer in your life.

If you want to make your brainstorming session even more effective, contemplate some of your goals the night before your brainstorming session. This will imprint them into your subconscious mind and unleash its power. When you sleep, your mind will mull over all your goals and begin the process of determining how to achieve them.

“It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” – John Steinbeck

The subconscious mind is very powerful, very creative, and holds immense amounts of information; much more than what is stored in our conscious mind. Our conscious mind draws large amounts of information from the subconscious. The more we draw on our subconscious mind, the better our ability to solve problems.

“No problem can be solved from the same level of consciousness that created it. Logic will get you from A to B. Imagination will take you everywhere.” – Albert Einstein

At the predetermined time and place, brainstorm all the personal, professional, and financial goals that you have. Put everything down on paper. Every idea that comes to you. Don’t judge their worthiness, just write them down. Later we will determine which are most important.

After you have jotted down all your goals, put them away. Later that day, or later that week, look them over again, just before taking a walk, jog or doing anything physical that will allow your mind to wander.

While you are exercising, ask yourself, which goal will have the biggest impacton your life. Which goal will create a sense of fulfillment and lasting happiness? Which goal, when achieved, will change your life for the better. Too often, people and organizations have too many goals. It is always best to narrow your focus.

When I hear someone say “these are our top seven priorities,” what they are saying is we don’t have any priorities. Here are two definitions of priority:

1)    A thing that is regarded as more important than another.

2)    The right to take precedence or to proceed before others.

When we say we have more than one priority, we aren’t defining which is most important or which one should proceed before the others. An effective priority makes it clear that this one thing is more important than the others. If something must be sacrificed, this isn’t it.

This is a great exercise to do every 6-months because our priorities often change. What is most important now, will not always be what is most important. The problem with trying to tackle too many goals at once is that it dilutes your focus. “The man who chases two rabbits catches neither.” – Confucius.

I suggest we focus on achieving one important goal at a time. Tyler Perry describes our dreams as seeds we plant. He advises against spreading our water over too many seeds. Put all your effort into one seed. Narrow your focus. Nurture that one dream. Do not divide your water up over too many seeds.

A large measure of Steve Jobs’ success at Apple, can be attributed to his ability to focus all his energy on one great idea at a time. Apple would brainstorm new product ideas each year. As you can imagine, there was no shortage of ideas, but they disciplined themselves to choose only one, thenmake it the very best product it could be, by leveraging all the companies resources behind it.

4-Disciplines of Execution.PNG

An excellent book that teaches organizations to execute on their most wildly important goals is The 4 Disciplines of Execution. The first discipline of execution is to focus your finest effort on the most impactful goal. Without focus, great achievement isn’t possible. The authors make a compelling argument that execution starts with focus.[i]

the one thing

An entire book was written about the power and necessity of focusing our efforts on one goal at a time. The ONE Thing: The Surprising Truth Behind Extraordinary Resultsby Gary Keller and Jay Papasan, asserts that by focusing your energy on one thing at a time, you can live a more rewarding life, build your career, and improve your personal relationships.[ii]

This week your objective is to determine what that most wildly important goal is for you. Discipline yourself to choose one goal. After you have made your decision, write down this goal in your journal so you can review it each morning and each evening.

Ensure your goal is measurable. Your goal and your progress toward your goal must be measurable. “If you want it, measure it. If you can’t measure it, forget it.” – Peter Drucker

Next week, we will develop a plan for its accomplishment in the next 6 to 12 months. Until then, best wishes and best health.

Change your habits, change your life! 

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Print Book Cover 09.25.2017Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

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[i] Sean Covey, Chris McChesney,‎ Jim Huling, The 4 Disciplines of Execution: Achieving Your Wildly Important Goals, Free Press; Reprint edition (April 12, 2016)

[ii] Gary Keller, and Jay Papasan, The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results, Bard Press; 1 edition (April 1, 2013)

DREAM BIG! Conservative Goals Don’t Inspire

We often fail to dream big because we lack self-confidence. The problem with setting small, realistic goals is that they aren’t very inspiring or motivating. To inspire means to breathe life into, and motivation is the desire to take action. You want to dream big. Big goals inspire and motivate you. Big goals are what get you jumping out of bed. Even if we don’t achieve all of our big goals, we will achieve so much more than if we set small, realistic goals. When setting goals, don’t worry about how; worry about why.

Why-power is more important than know how. When our why is big enough, we will find a way. We either find someone to model, or we’ll discover how through trial and error. It is always best to take advice from someone who has achieved our desired result and learn from them. If we duplicate their actions, we should be able to duplicate their results. Our why-power is what will get us going and keep us going until we achieve our desired result. The problem with most people isn’t that they aim too high and fail; it is that they aim to low and succeed. When self-doubt creeps in, we just need to ask ourselves, “is it possible?” If anyone else has done it, and we do what they have done, why couldn’t we duplicate their success?

Dreaming big, and working consistently toward our desired result is the key to any great achievement. If we let the length of our journey intimidate us, we’ll never begin. Any distance can be covered, if we just keep taking one step after the other. Instead of focusing on the great expanse we must cover, simply focus on the next step. Each step taken is another sign of our inevitable triumph. Don’t be intimidated by big goals, get inspired by them.

“Success is nothing more than a few simple disciplines, practiced every day.”

— Jim Rohn

Success isn’t one massive effort. Success is achieved through small efforts repeated daily. The largest tree will eventually fall if you simply took five swings at it each day. Focus on taking at least one action every day. Every day is the key. When we don’t do something every day and we allow ourselves to miss a day; one day becomes two days, and pretty soon we develop the habit of not doing it at all. Consistency is crucial. If you can only spend 15 minutes working toward your goal today, do it. Your daily efforts will eventually compound to produce your desired result.

Dream big, get motivated and focus on taking consistent-daily action.

Change your habits, change your life!

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Best wishes and Best Health!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

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Book Now Available on Amazon!

Book Introduction

 

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit, including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Setpointto Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool, and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

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Book Introduction