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.

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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

 

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THE SURPRIZING RELATIONSHIP BETWEEN ATTITUDE AND BEHAVIOR

Most people know that attitude effects behavior, but the reverse is also true. You can change your attitude and character by changing your behavior. Did you know that forcing yourself to smile will improve your mood? In the military, I was taught that false motivation was better than no motivation. I thought it was just a means of getting us to push ourselves harder during tough training, which it did, but I also discovered that it changed my attitude. Pretend motivation, leads to genuine motivation.

Our mind seeks harmony between our attitudes and behaviors. The psychological term that describes a disharmony between attitude and behavior is called cognitive dissonance. When we perceive a divergence between our attitude and behavior, we will either change our attitude, or our behavior to minimize the disharmony.

Bad habits provide instant gratification, so changing our attitude around the behavior is easier than changing the behavior. Changing the behavior would require sacrifice while changing our attitude wouldn’t require anything but lying to ourselves. Changing our attitude allows us to continue indulging in the bad habit without any psychological angst.

Everyone knows that smoking is terrible for your health, but a smoker will reduce the conflict by convincing themselves that a longer life devoid of smoking isn’t worth living. They will identify themselves as a smoker. Their attitude is that smoking produces so much pleasure that a shorter lifespan is a price they are willing to pay.

attitude behavior.PNG

Your attitudes and behaviors are inseparably linked, with each affecting the other.  If you think your actions are not in line with your values, I would argue you are mistaken. Unless your behavior is forced upon you, I would argue that your actions are in line with your true values.

The problem is your values aren’t what you think they are. If you are always eating poorly, I would argue you value eating junk food more than you value having a strong lean physique. If you are always arriving late to work, I would argue you value the instant gratification of late-night TV, or partying more than you value getting up early and getting ahead.

Bad habits persist because we have changed our attitude toward the behavior instead of changing our behavior. We like to think of ourselves as rational creatures, but are we? I think we have a great capacity to be rational, but just because we can be rational doesn’t mean we always act rationally.

Our emotions can easily overpower our rational mind and cause us to make illogical rationalizations. These justifications cause us to act most irrationally. Emotions are a much more powerful driver of action than logic and reason. We need discipline in our lives because we fail to do what our rational mind is telling us to do. This is because we don’t feel; emotion, like doing it.

We would all act in a disciplined manner if we were truly rational beings. Discipline is doing what our rational mind knows is in our best interest. Therefore an action that wasn’t in our best interest would be undisciplined, and irrational behavior.

Learn more, Discipline & Procrastination are Habits, NOT Personality Traits

Success is a few well-chosen disciplines practiced daily. Change your habits, change your life! 

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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 #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitFam

 

 

Knowledge is NOT Power

“Knowledge is power.” — Francis Bacon

Francis was WRONG. Knowledge is potential power. It must be applied. Reading a fitness or self-help book isn’t going to improve your life. Using the principles, you learn, will.

“Knowledge is NOT power. Action is power.” – Tony Robbins

Action produces results. Knowledge and intentions, unapplied produce NOTHING. In fact, while I highly encourage people to read as much as possible, it can be a form of procrastination. Learning cannot replace action.

Discipline is more potent than knowledge because discipline requires action. Actions produce results. Disciplined people have a bias toward action. Disciplined people avoid the trap of getting stuck in their head.

Disciplined people balance learning and doing. Disciplined people show-up consistently and work hard. They don’t have to have the best solution. Often the path forward isn’t clear until you move forward. Disciplined people move forward.

Disciplined people hammer away on their project, they stay focused on their goals, and they put in the work, day after day, week after week. They accomplish much more than the geniuses that overthink things.

Today, most of us have smartphones; vast amounts of information in the palm of our hands. If knowledge were power, we would all be powerful. Learning is important. We want to apply the best strategy for achieving our goals, just don’t let your search for the best strategy become a form of active procrastination.

We don’t need more information, we need more discipline. In many ways, our smartphone is a curse. It is a constant source of distraction. One of the first disciplines we need to adapt to be more efficient is to ignore our smartphone. When I want to get work done, I charge it on a desk behind me.

cadet-texing.jpg

I learned discipline in the army. I enlisted as an infantryman, and while at Fort Benning, I was told that discipline is doing what you should do, whether anyone is watching or not. Later I became an officer after graduating from the United States Military Academy at West Point. Like many graduates, I was appalled to see the breakdown in discipline when a graduating cadet was texting while marching in formation.

I am sure that cadet is very intelligent, but I doubt she will be successful, based on the poor discipline and judgment she displayed. She knew, knowledge; that what she was doing was wrong, but she lacked the discipline to do the right thing. Education without the discipline to apply it produces poor results.

This lapse in discipline might not seem severe, but it is. Everything matters. Do you think this is the first time she had done it? Do you think this was an isolated incident? If you said yes to any of these questions, you would be naïve. Everything matters. Everything is a reflection of our character.

We should all read and learn, but we can not forget that learning is not doing. When we apply what we know, knowledge becomes power.

Best wishes and best health.

Change your habits, change your life! 

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Book NOW Available on Amazon!

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 #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

Discipline & Procrastination are Habits, NOT Personality Traits

Often times we label ourselves. This can be empowering or disempowering because the labels become a self-fulfilling prophecy. We act in accordance with our beliefs about ourselves. If we tell ourselves we are disciplined, we act disciplined. If we tell ourselves we are a procrastinator, we will procrastinate. We become what we repeatedly do. It is important we all understand these are really just habitual behaviors and not personality traits.

Realizing that these are habits, and not personality traits are empowering. Habits are malleable. We can replace a bad habit with a good one. This gives us a greater sense of hope for a better future. You are not a procrastinator, you simply developed the habit of procrastination. You can break that habit, like any other habit. You can develop the habit of discipline; doing what you should do, when you should do it, whether you feel like it or not.

Habits, good or bad, allow our minds to operate on autopilot. Our minds prefer autopilot because making decisions at the conscious level is exhausting. The cerebral cortex fatigues quickly and is prone to exhaustion. Constantly making decisions at the conscious level is mentally exhausting because it requires our cerebral cortex to do the heavy lifting. This is why everyone forms daily rituals.

It takes time and effort to wire in a new habit, but once it is installed, it will take minimal effort to sustain. The initiation phase takes approximately two months. This is longer than the 30 days most of us were taught. It is perhaps why many people failed to form lasting habits in the past. The two most powerful tactics for changing your behavior are shifting your beliefs and identifying your reason for adopting the new behavior.

You might not be able to say you are a disciplined person right now, but you can say, “I am going to become more disciplined. I am going to make an effort each day to get better.” The more often you say this, and back it up with action, the sooner you will be able to say, “I am a disciplined person.”

Another important strategy for adopting a productive habit is to identify your reason for wanting to improve. What is procrastination costing you? What will you gain by becoming more disciplined? You have to link disciplined action to the reward and procrastination with what it costs you. If the cost of procrastination is greater than the discomfort of taking disciplined action, you will change. If it isn’t you will not. If your reason isn’t strong enough, your excuses will be.

Develop the habit of discipline by starting your day doing your most impactful task. Track your consistency. Mark your calendar each day you succeed at beginning your day with your most impactful task or use a habit-forming app, like Strides to track your consistency. Tracking your consistency will make you more consistent based on the principle of what gets measured gets managed. Tracking a behavior makes us more mindful of it.

As new tasks become routine, the more resilient basal ganglia take over. The action becomes easier and easier to perform. The actions flow almost effortlessly. Routines make life less stressful. Routine feels good; we thrive on routine. We all fall into a routine, and we all develop daily rituals.

Taking positive action when we don’t feel like doing it is one of the most powerful habits we can form. It is the habit of discipline; doing what we should do, when we should do it, whether we feel like it or not. The disciplined person doesn’t hesitate. Hesitation can become a habit. Hesitating to take positive action leads to the habit of procrastination.

When we hesitate to do something, our minds will magnify the anticipated pain or discomfort and begin to provide a myriad of excuses not to do it. Hesitation signals to the brain that we are about to do something dangerous; something that could threaten our survival. Our brain magnifies the danger to kill the idea.

This cognitive bias, called the spotlight effect is designed to kill any action that could threaten our survival. This is great when we are thinking about doing something stupid like risking our lives performing acrobatics on a 50-story building ledge to get views and likes on social media, but it isn’t helpful when it prevents you from taking positive action like speaking up in a meeting or working out.

Our mind is hardwired for our survival. Our ancient programming doesn’t look at the long-term consequence of action or inaction. It is only able to evaluate doing or not doing something based on the immediate pain or pleasure it produces. Hesitation sends a red flag to the brain that the action you are contemplating is dangerous. It cannot distinguish real physical danger from fear born out of insecurity.

When you begin to feel yourself hesitate, MOVE. This is a decisive moment; a moment of huge power. Force yourself to move. The mind and body are linked together; one affects the other. Even if the activity is to study a text, grab the book, turn on your desk light, grab your highlighter, initiate movement. The longer you hesitate to act, the more likely you are to get trapped in your head. Force yourself to move. It will help you to overcome your instincts and feelings so you can operate at the level of your ideas and higher self.

Good luck!  Best wishes and best health.

Change your habits, change your life! 

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Book NOW Available on Amazon!

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 #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

Focus on your WHY – It is so much more important than your WHAT & HOW

Before we do anything, we should first ask ourselves WHY we are doing it. Our why effects everything. It affects our effort, our attitude, and our determination. If you have a bad attitude about work, chances are you don’t have a good reason; a good WHY for what you do.

The story of Three Bricklayers building a church demonstrates the importance of finding meaning in what you do. All three men were doing the same work, but when they were asked what they were doing, the first bricklayer replied, “I’m laying bricks.” The second bricklayer said, “I am feeding my family.” The third bricklayer said, “I’m building the house of God.” Which one do you think took the most pride in his work? Too many managers only think of monetary rewards to motivate people when they could motivate their employees by teaching them to find meaning in what they do. When people see how their work is making a difference to the company or to their community, it will motivate them to take more pride in what they do. Unless you are financially independent, you work to earn a salary, but I hope that isn’t the only reason you do what you do.

We are good at setting goals. We make them measurable and attach a deadline to them, to avoid procrastination, but we rarely identify WHY we care about achieving it in the first place. Or our reason will be so weak and unmotivating that it doesn’t pack an emotional punch.

If we aren’t achieving results, it is because our WHY isn’t inspiring. Our reasons have to be bigger than our excuses. All actions flow from the head to the heart to the hand. If our hands aren’t moving; if we aren’t doing what we need to do, it is because our heart isn’t in it.

If we are trying to lose weight, and we say, we’re doing it because we want to get fit and healthy. It isn’t going to happen. Who gets up at 5:00 AM to workout with the goal of getting fit and healthy? No one.

I’ll tell you who gets up at 5:00 AM to workout, the actor that has to lose 10 pounds for their multi-million-dollar film role. The woman that wants to show her ex that he made a mistake when he dumped her for a younger woman. The man who is going to get fired from his job, if he cannot meet the physical requirements of the job.

Without urgency. Without emotional intensity, desire has no pull. When we are put in a do or die situation, we tend to do. When we get fired from our job, we don’t hesitate to update our resume, contact multiple headhunters, and practice our interviewing skills.

The problem with most people is that their WHY is so weak, that any excuse is enough to sabotage their progress. If we are trying to lose weight, we have to equate eating that junk food in the breakroom with pain. The pain of remaining trapped in a body we aren’t proud of. The extra 10 pounds we are carrying around.

We have to equate pain to eating mindlessly; not logging everything on the MyFitnessPal app. We have to equate triumph with a workout completed. We have to equate every little step with the pleasure of accomplishment. We have to connect them back to our goal. We must find pleasure in the process. When We drink a bottle of Topo Chico, with a lime slice, instead of a bottle of beer, we need to savor the taste of it. That is the taste of victory.

Success is not one giant effort. It is a lot of small decisions made correctly. A powerful WHY. Will give you that little nudge you need to make the right decision, time after time until it becomes a habit. Eventually, it will become a lifestyle.

“If you know the why, you can live any how.” – Friedrich Nietzsche.

The WHAT of things is easy; anyone can set goals. The HOW isn’t complicated either. A quick google search and you will have a step by step process for accomplishing your goal. If you have an internet connection or a library card, you can find out how to do almost anything.

The reason most people don’t achieve more is that they convince themselvesthey are FINE either way. Most people don’t commit because they don’t want to disappoint themselves. Most people say I would love to lose 10 pounds and get fit. I should start exercising. That is what most people do.

Don’t let that be YOU! Do better. Spend a few minutes, right NOW, to write down your why. Not some politically correct WHY. Don’t share it with anyone because that could cause you to filter your true motive. This WHY has to be powerful. It has to stir-up the most primal motives.

If you want to get a killer body because you want to prove your ex-was wrong about you. Use that anger and frustration as gym fuel. Connect with that why every single day so you can stay committed. Decide. A decision is when a desire is married with action. Act now. Cut-off all excuses. Say I AM DOING THIS UNTIL I reach my goal. Do or die. I am not fine being trapped in this body. I am not fine with things the way they are! When you connect with your WHY, you’ll never use the word should. Everything becomes a MUST!

Change your habits, change your life. Good luck!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

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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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