We Don’t DO Because We ARE, We ARE Because We DO

If you want to practice more……… Practice more.

If you want to stop eating crap…… Stop eating crap.

If you want to think more positively…. Think more positively.

If you want to sleep more….. Sleep more.

If you want to train more…. Train more.

If you want to be more organized…… Be more organized.

If you want to wake-up early…… Wake-up early.

If you want to be more disciplined…. Be more disciplined.

Jocko Willink

extreme ownershipjocko willinkField Manual

You might laugh at the simplicity of the advice, but you would be missing the point. We become what we do. We don’t do because we are. We are because we do. He explains his philosophy in this short 4-minute video.

jocko willink (discipline).PNG

If you want to change who you are, you must first change what you do. The advice that Jock Willink offers is not complicated. It is clear, concise, and straightforward. I highly recommend his books (click images for links to Amazon).

There are some effective strategies, like Mel Robbins 5-Second Rule which helps you overcome fear and procrastination, but ultimately you must do to become. As she puts it, “You cannot control how you feel. But you can always choose how you act.” Learn more,The 5 Second Rule – Overcoming the Habit of Procrastination

 “Do the things you fear, and the death of fear is certain.” Tom Hopkins

You must force yourself to do something long enough for it to become a habit. Once the behavior has become a habit, it will form your character. We form habits, and then they form us. First, you must act, then you will become. Here are a few more strategies to help you DO MORE and PROCRASTINATE LESS.

Discipline & Procrastination are Habits, NOT Personality Traits

PAIN & PLEASURE -USE THEM OR THEY WILL USE YOU

THE SURPRIZING RELATIONSHIP BETWEEN ATTITUDE AND BEHAVIOR

The Habit: Week-9 (Identify ONE Bad Habit, Interrupt and Replace It)

The Habit: Week-10 (Develop Consistency through Accountability)

For things to change, we must change. The great news is we can change. We can begin the process right now. Apply the strategies and begin the process. Don’t let any more time slip through your fingers. We get one shot at this thing, make it count!

“We do not act rightly because we have virtue or excellence, but rather have those because we have acted rightly. We are what we repeatedly do.” Aristotle

 Change your habits, change your life! 

Learn more More block post that promote a bias toward action and the death of procrastination.

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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

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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]

 Printed Book Cover

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.

 

The Habit: Week-11 (Develop a Few Guiding Mantras)

Don’t follow, lead.
Don’t copy, create.
Don’t start, finish.
Don’t sit still, move.
Don’t fit in, stand out.
Don’t sit quietly, speak up.
Seth Godin

This week’s challenge is to jot down a few powerful mantras and read them each morning. When I say, “mantra,” I am referring to a statement or slogan repeated frequently to help us make better decisions.

If you are not willing to learn, no one can help you. If you are determined to learn, no one can stop you. Zig Ziglar

Mantras can help us to navigate our lives; like navigational beacons that help keep us on course. They help to guide our everyday actions like written goals do, so we don’t get lost in the world wind of daily distractions.

Do not save what is left after spending, but spend what is left after saving. Warren Buffet

Adopting a mantra and repeating it to ourselves throughout the day can help us make better choices. An effective mantra will guide our actions when we are confronted with an unexpected situation that is tempting us to stray from the path. They remind us of our broader intent.

Effective organizations ensure that everyone knows the intent of the CEO so they can make decisions that support the overarching goal of the organization. Southwest Airlines’ intent was once to be the lowest cost airline. Therefore, any decision that would have added to their operational cost was not in line with the CEO’s intent.

WWII.jpg

The military developed the concept of a commander’s intent to empower subordinate leaders and guide their initiative. The commander’s intent describes the desired end state of a successful mission. For example, a company commander’s intent might be to secure Hill 81 by destroying or forcing the withdrawal of all enemy forces.

Few plans survive contact with the enemy, but armed with the commander’s intent; all the soldiers can take actions in the absence of orders. Each soldier is empowered to improvise, adapt, and take actions that will result in securing Hill 81 by destroying or forcing the withdrawal of all enemy forces.

Great sources of mantras are leadership lectures, self-improvement seminars, motivational speeches, and books. Here are some examples.

Self-improvement Mantras:

  • Don’t be lazy about learning. Jim Rohn
  • Read 500 pages every day. That’s how knowledge works. It builds up like compound interest. Warren Buffett
  • We become what we repeatedly do. Aristotle
  • For things to get better, we must get better.
  • If you don’t have the success you desire, it is because you aren’t the person you need to be, YET.
  • Consistency is more important than intensity.
  • Today I will do, so tomorrow I will become.
  • Hard work always pays.
  • Success must be earned daily.
  • Do not think about it, be about it.
  • Success requires doing it; whether you feel like it or not.
  • You attract what you are, not what you want. If you want great, then be great.
  • If you are not willing to learn, no one can help you. If you are determined to learn, no one can stop you. Zig Ziglar
  • You miss 100% of the shots you don’t take. Wayne Gretzky
  • If you want something you’ve never had, you must be willing to do something you’ve never done. Thomas Jefferson
  • Nothing will work unless you do. Maya Angelou

Leadership Mantras:

  • Leadership is a privilege, not a right, and I must earn it in the arena of action. Mark Divine
  • The best leadership tool you have is your own example. John Wooden
  • A leader is one who knows the way, goes the way, and shows the way. John C. Maxwell
  • I will seek to improve myself, my team, and the world every day. Mark Divine
  • Be the leader you would follow.
  • Exude the traits and behaviors you want in your followers.

Fitness Mantras:

  • Just do it. Nike
  • Embrace the suck.
  • Set small goals and build upon them.
  • No growth without resistance.
  • Exercise to stimulate, not to annihilate.
  • No matter how slow you go, you are still lapping everybody on the couch.
  • Create healthy habits, not restrictions.
  • You cannot outrun a bad diet.
  • Strive for progress, not perfection.
  • Do better today, be better tomorrow.
  • You don’t have to go fast. You just have to go.

Success Mantras:

  • Dream big. Start small. Act NOW! Robin Sharma
  • It is not over until I win. Les Brown
  • The old ways will not open new doors.
  • The most certain way to succeed is always to try just one more time. Thomas A. Edison
  • The best time to plant a tree is 20 years ago. The second best time is now. Chinese proverb
  • We are what we repeatedly do. Excellence then is not an act but a habit. Aristotle
  • Do what you have to do until you can do what you want to do. Oprah Winfrey
  • Don’t wish for it, work for it.

Financial Mantras:

  • Do not save what is left after spending, but spend what is left after saving. Warren Buffet
  • If you want to be rich, you need to create multiple income streams. Bo Sanchez
  • If you buy things you don’t need, soon you will have to sell things you need. Warren Buffet
  • Building wealth is a marathon. Not a sprint. Discipline is the key ingredient. Dave Ramsey
  • The Stock Market is a device for transferring money from the impatient to the patient. Warren Buffett
  • If you don’t find a way to make money while you sleep, you will work until you die. Warren Buffet

I begin each morning reviewing my journal for 10 to 15-minutes. I read my gratitude list, my goals, and a series of inspirational mantras. When our minds are left to their own devices, they focus on lack, which leads to negative feelings.

Better gratitude, better attitude.

My gratitude list helps remind me of all my blessings. A spirit of gratitude chases away negative feelings like anger, frustration, and depression. Gratitude is the light that chases away the darkness of these negative feelings. Gratitude helps us to connect with our higher self.

My list of goals and mantras help to guide my daily decisions and actions. They allow me to reconnect with my values and priorities. The goals provide direction, and the mantras provide guidance. Both help us to establish priorities based on the life we want to create for ourselves, instead of being a slave to the demands of others. Most people are either pursuing their dreams or helping someone else pursue theirs.

blank desk blotter.jpgBesides writing my mantras in my journal, I use a blank desk blotter at work. It is great for capturing notes and brainstorming. I often write a few of my most important mantras in the upper corners of the blotter as a constant reminder of my values.

Until next week, good luck!

First we do, then we become. Change your habits, change your life! 

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Best wishes and Best Health!

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

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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 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

 

WHAT WE THINK, WE BECOME, SO HOW DO WE IMPROVE OUR THINKING

Be careful of your thoughts, for your thoughts become your words.

Be careful of your words, for your words become your actions.

Be careful of your actions, for your actions become your habits.

Be careful of your habits, for your habits become your character.

Be careful of your character, for your character becomes your destiny.

— Chinese proverb

Everything we do begins with our thoughts. Every word we speak, every action we take or fail to take. Our habitual ways of acting and ultimately our character. Our thoughts have a profound impact on our lives, but how much attention do we give to controlling our thoughts. How do we improve our thoughts?

What is thought? If you are like me, you have rarely spent any time contemplating what thought really is. You might say it is an inner dialog, which is true, but I believe a better answer is that thought is the questions we ask ourselves. If you agree that in its essence thought is the questions we ask ourselves, the key to thinking better is simply asking ourselves better questions. Better questions; better thinking.

For example, when things go wrong, instead of saying, “why am I so dumb or why do I always do this?” A better question would be, what can I learn from this mistake? What will I do differently next time?

When we make a poor eating decision, instead of saying, “why am I so weak?” Ask yourself, “how can I exercise better self-control next time?” Could I have brought a healthy snack to help me avoid the temptation? Ask yourself, “could I have pinched my waist as a painful reminder of what eating junk food is doing to my body?”

If we want to do better, we must think better. We are a product of our decisions, not our circumstances. If we are overweight, the chances are that our family is too, so it is easy to say, why are my genetics so bad? Why can’t I ever seem to lose the weight?

bodytransformations.PNG

Those are lousy questions. Genetics play a role in our ability to gain and lose weight, but a quick Instagram search under #weightlosstransformations and you’ll see hundreds of thousands of people that have transformed their bodies. Their genetics didn’t change. Their family members are probably still overweight. So what changed? Their decisions changed. Better decisions, better outcomes.

Everyone likes to blame genetics because they are out of our control, but group norms are just as powerful. If our family is overweight, how do they eat? What types of food do they eat? How often do they exercise. Are they really a product of their genetics or their lifestyle?

If we want to produce better results in our lives, it all begins with better thoughts. We are the only beings on the planet that can make ourselves happy or sad just by controlling our thoughts.

Your thoughts are powerful. They shape your habits and your habits shape you. We are a product of our habits. We are what we habitually do, but it all begins with the way we habitually think.

 

Better thinking leads to better decisions. Better decisions lead to better habits. Change your habits, change your life! 

Learn more THE SURPRIZING RELATIONSHIP BETWEEN ATTITUDE AND BEHAVIOR

If you enjoyed this article, please LIKE and SHARE.

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Book NOW Available on Amazon!

Printed Book Cover

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

The Habit: Week-10 (Develop Consistency through Accountability)

“Accountability breeds response-ability.” – Stephen Covey

If you have been following this weekly blog, thank you! This week’s challenge is to determine if you have been successful at adopting some of the habits I have suggested or any other habits you have decided to adopt. The best way to become consistent is to track our consistency.

“What gets measured gets managed.” – Peter Drucker

What gets measured gets managed, simply means that examining an activity forces us to pay more attention to it. The simple act of measuring and recording forces us to make more thoughtful choices and decisions. Budget experts have found that daily logging expenses can help people cut their spending by making them more mindful of how they spend their money.

The same is true for logging our food. A 2009 weight loss study found that participants who were asked to log their food naturally began to identify patterns, which made them want to do a better job of planning their meals ahead of time; this, in turn, led to healthier food choices. The group that kept food logs lost twice as much weight as the other study participants that did not log their foods. [i]

MyFitnessPal released an astonishing statistic that 88% of people who logged their food for seven days lost weight.[ii] The more you track, the greater your likelihood of reaching your goals. Your progress must be measurable to achieve it, and the act of measuring will automatically modify your behavior.

“If you want it, measure it. If you can’t measure it, forget it.” Peter Drucker.

Activity trackers work on the same concept of what gets measured gets managed. Monitoring your daily activity will automatically cause you to modify your behavior and become more active daily. You will start taking the stairs more often and parking your car further away from building entrances. Each time you hit your daily goal, it generates another small win. Small wins will help you stay motivated.

I think a simple notepad is one of the most powerful self-improvement tools in existence when used to log activity. Logging the activity creates awareness. Awareness is the first step in changing behavior. It is the first step toward transformation. When you log an activity, you become more mindful of your decisions, big and small.

Often it is the small, seemingly insignificant decisions that are sabotaging our success. Eating that cookie in the break room, losing valuable time by allowing yourself to become distracted while working on something important, skipping a workout, or staying up late watching TV instead of getting a good night’s sleep. Anyone of these decisions by themselves isn’t devastating, but their accumulative effects are. Whatever it is you want to improve, your time management, your leadership, your relationships, your business, your eating patterns, your exercise consistency, or your spending can be tracked. Be relentless. Track everything related to the behavior you want to improve. Awareness is the first step toward transformation. Bad habits are the result of neglect. Mindfulness prevents us from mindlessly doing things that are sabotaging us.

 I am a firm believer in Peter Drucker’s management principle “What gets measured gets managed.” Anyone that has ever kept a financial spending log or food log knows that they changed their spending or eating behavior when they kept a record of the activity. When we monitor an activity, we naturally become more mindful of our choices. We automatically modify our behavior and make better decisions. It is so simple to understand, I am always amazed how many people don’t use it to improve their personal or professional performance.

If you really want to change a behavior track it for at least a week, a month would be even better, two months optimal. If you want to improve your performance, you must track your performance. If you cannot track it, you will not achieve it. Everything and anything you want to improve can be measured. You might think some things can’t be measured, like building employee loyalty, but I would argue it can.

If a leader wants to build loyalty in their organization, they could decide that twice a week they are going to visit two employees whose managers say they have been doing a great job and paying them a compliment for their excellent work. She could then inquire as to how they are doing and ask if there are any resources they need, including training, to help them be even more effective. Tracking her consistency would be the lead indicators, and quarterly feedback from culture surveys would be the lag indicator. Loyalty is a two-way street. Showing employees that the leadership values their contribution, and is committed to their professional development is how you earn loyalty.

Awareness is the first step in transformation. If we are serious about improving any area of our life, we need some method of tracking the behavior. You could use habit-forming apps like Strides, Streaks, Fabulous, and Toodledo, help you track and develop new habits. The Strides app allows you to create instant habits by programming action triggers. You can program multiple reminders for each task, and the app tracks your consistency.

Maintaining a checklist is a simple, very effective method of tracking consistency. Sabina Nawaz wrote a great article on the subject for the Harvard Business Review, Break Bad Habits with a Simple Checklist.[iii] The author suggests you make a list of daily habits you need to abandon and the new ones you need to adopt to move your career forward. The list you create must be actionable. If you are overly critical, you will create a daily habit of showing appreciation; paying someone a compliment each day for their good work. Recognizing what people do well, instead of fault finding.

Many people have an irrational dislike for checklists, but their effectiveness is undeniable. The New York Times Best Seller, The Checklist Manifesto: How to Get Things Right, demonstrates the effectiveness of checklists. The author was inspired to write the book based on the amazing effectiveness a 5-point checklist had on reducing death rates in Intensive Care Units (ICU’s).[iv]

The checklist addressed one of the most preventable causes of death in ICUs, central-line-associated bloodstream infections. The checklist reduced infection rates by 66% and is estimated to have saved 1,500 lives in its first three months of implementation during the Michigan Keystone: ICU Project.[v]

What was on this amazingly effective checklist? The checklist included: washing of hands; cleaning the patient’s skin with chlorhexidine antiseptic; putting sterile drapes over the entire patient; wearing a sterile mask, hat, gown, and gloves; and putting a sterile dressing over the catheter site once the line is in.

Many doctors resisted the checklist. They felt it was just another form to complete, and that it would prevent them from spending more time attending to the patient. Some felt the list insulted their intelligence since the items were so rudimentary. Nurses had to be empowered to enforce the checklist because doctors were often the ones omitting a step. Even after the results were announced some still thought it was not necessary, but when asked whether they would want the checklist used if they were having an operation, 93 percent said yes!

I have developed two checklists you can use to help track your consistency. I hope you will accept this week’s challenge and measure your consistency. We become what we consistently do. To be better, we have to consistently do better.

The Habit Score Card (pdf)

The Habit Score Card

The Habit Score Card (Example)

Habit Score Card (pdf)

Habit Score Card (Excel)

 

“We do not act rightly because we have virtue or excellence, but rather have those because we have acted rightly. We are what we repeatedly do.” – Aristotle

 

“We become what we want to be by consistently being what we want to become each day.” Richard G. Scott

Until next week, good luck!

We become what we CONSISTENTLY DO. Change your habits, change your life! 

If you enjoyed this article, please LIKE and SHARE.

Follow us on Facebook

Best wishes and Best Health!

Book NOW Available on Amazon!

Printed Book Cover

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.

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[i] Lora E. Burke, PhD, MPH, FAHA, FAAN, Jing Wang, PhD, MPH, RN, Graduate Student Researcher, and Mary Ann Sevick, ScD, RN, Research Scientist, “Self-Monitoring in Weight Loss: A Systematic Review of the Literature,” J Am Diet Assoc. 2011 Jan; 111(1): 92–102. doi: 10.1016/j.jada.2010.10.008.

[ii] Mike Lee, “MyFitnessPal Works if You Use It,” MyFitnessPal, November 17, 2014.

[iii] Sabina Nawaz, “Break Bad Habits with a Simple Checklist,” Harvard Business Review, February 10, 2017.

[iv] Atul Gawande, The Checklist Manifesto: How to Get Things Right, Picador; Reprint edition (January 4, 2011)

[v] Sandeep Jauhar, “One Thing After Another,” The New York Times, January 22, 2010.