Make ONE REAL RESOLUTION this Year

This is the time of year where the word resolution is misused by millions of people. We will examine the formal definition. Next, we will look at how it is commonly applied to New Year’s Resolutions. Last, we will examine what it means to go after a goal with true resolve and how you can make this year different than any other year.

I am not a fan of New Year’s Resolutions because I don’t think most people actually make resolutions. They make a list of things they would like to happen. They will usually attach a list of actions they should do to achieve it. Should is a word for the underachiever. It implies that your values aren’t in line with your actions. No one does what they should. They do what they must. They do what is in line with their true values.

That brings us to the formal definition of resolution; a firm decision to do or not to do something. The critical word in this definition is the word decision. Tony Robbins provides the best definition of the word decision.

 

“A real decision is measured by the fact that you have taken action. If there is no action, you have not really decided.” – Tony Robbins

A real resolution is when we commit to doing something until our goal is reached. Attaching deadlines to goals is important, to create a sense of urgency and avoid procrastination, but when we truly resolve to do something, we promise ourselves we will never quit until we have achieved it.

When we resolve to achieve something, we are saying, we will do it until. We will do it or die. Sounds serious. A true resolution is serious. We make resolutions because we aren’t satisfied with some aspect of our life. We aren’t going to improve it with a half-hearted desire to do better.

“How long should you try? Until.”— Jim Rohn

This year, we can choose to take a new approach.

 

Two-step process:

1)    Identify ONE Keystone Habit that will eventually produce our desired outcome.

2)    Resolve to do it daily, until our goal is reached.

strides

I don’t know what your goal is, but I have provided some typical goals and the keystone habits associated with them. The best way to improve your consistency is to track it. The Strides app allows you to create instant habits by programming action trigger reminders. The app also tracks completion of each daily task. Recording completion of these activities will naturally cause you to become more consistent. What gets measured, gets managed!

Goal

Keystone Habit

Lose body fat Log your food to create a caloric deficit
Get fit Daily exercise (find something you’ll enjoy doing)
Get out of debt Log your spending
Improve your attitude Create a gratitude list
Become an expert Read 30-60 minutes daily on the topic
Become a better writer Daily writing
Improve your relationship Learn your partner’s primary love language and take one daily action.

You’ll need to read the 5 Love Languages.

Author on Oprah

We often make the mistake of making too many changes at once. This causes us to dilute our efforts and our results. We will do better if we focus on making one change at a time. 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. He realized to produce phenomenal products, he had to narrow his focus.

the one thing.jpg

An entire book was written about the power and necessity of focusing our efforts on one goal at a time. The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results by 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.[i]

Crucial to our success will be adopting the keystone activity long enough for it to become a habit. The latest research suggests it takes approximately 2-months to make a habit sustainable. During the initiation phase of the behavior, I highly recommend you get a daily dose of motivation.

motivational video.PNG

We are told motivation is fickle and doesn’t last. That is absolutely correct, that is why we should recharge our motivational batteries daily, especially when we are adopting a new behavior. A fantastic video to get you started is Morning Motivation by Video Advice. Here are a few of my favorite channels: Be Inspired, Success Archive, Motivation2Study, MotivationGrind, Motivational Videos, Motivation Archives, and the MulliganBrothers. Subscribe to some channels and download a few videos on your phone so you can listen to them when you need a quick pep-talk.

I hope this year we will choose to make a real resolution. We will know if we have made a real resolution if we take immediate action. Take action while the information is fresh and your feelings are strong.

 “Here is the time to act; when the idea is hot, and the emotion is strong. The problem with waiting until tomorrow is that when it finally arrives, it is called today.”— Jim Rohn

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Change your habits, change your life!

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 Introduction

Print Book Cover 09.25.2017

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

 

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

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THE HABIT: Week-1 (Gratitude)

What is THE HABIT? THE HABIT focuses on how you start each day; your morning routine; because how you start each day determines how you live each day. Each day is your life in microcosm. As you take control of your mornings, you’ll begin to take control of your life. No longer will you be swept-up in the current; current events, current challenges, and current obligations. You’ll become proactive instead of reactive.

How you start each day determines how you live each day!

With 2017 drawing to an end, it is a time of reflection for many people. As a result, many people will start creating New Year’s Resolutions. Many of these resolutions will involve losing weight. Unfortunately, the success rate for New Year’s Resolutions is an abysmal 8% with 80% of people quitting by February. The people that succeed have two things in common. First they make a strong commitment to achieving their goal, because they know if their reasons aren’t strong enough their excuses will be. Second, they start small. There is a lot of power in small consistent efforts.
Habits and daily rituals are the foundations on which our lives are built. We are creatures of habit. Everyone has a set of daily rituals. If you are honest with yourself, you’ll probably agree that today, is much like yesterday, and tomorrow will be a lot like today. The places you go, the people you talk to, the things you eat, the thoughts you think, the actions you take, etc.
We form habits and routines because they feel good. We form habits because they eliminate the need to constantly make conscious decisions throughout the day. When we perform activities out of habit, the actions take place at the subconscious level, with our brains essentially on autopilot. Habits conserve our limited cognitive energy. Our habits make us who we are because we become what we repeatedly do. If you study your field every day, you’ll become an expert in your field. If you exercise every day, eventually you will become a fit person.

“Men’s natures are alike, it is their habits that carry them far apart.” – Confucius

I suggest that this year, instead of waiting for January 1st to arrive, you begin adopting a few small habits so that when the ball drops you’ll already have built some momentum. I will present a series of small habits you can adopt each week to change your life. I will begin with the smallest of daily rituals and slowly build-up to habits that will require a little more effort to adopt.
We are going to start small, but before long you are going to start noticing drastic improvements in your life. Within a week, you’ll notice an improvement in your mood. In a month, you’ll start noticing improvements in your energy and focus. After three months, you’ll begin to notice improvements in your appearance and self-confidence, and by the end of the year, you’ll have become a person that can achieve whatever it is you set your mind to do. I know this seems like a tall order, but if you understand the compounding effect of daily rituals, you’d realize what I am promising is completely realistic.

One droplet will do nothing to a stone, but as Ovid observed, “Dripping water hollows out stone, not through force but through persistence.”

The problem with most people is that they try something for a little while, then give-up, when they don’t see immediate results. Persistence is the key. Our results come from our repeated efforts.

“Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race.”- Calvin Coolidge.

The Week-1 challenge is to write down 15 things you are grateful for in your life and then read it each morning; bonus points if you read it again before going to bed each night. If you are like me, the first time I was asked to do this I thought that I would have a hard time writing down 15 items, but when I began to think about everything in my life like my spouse, my children, my friends, our pets, our home, our car, my health, my job, the education I received, and all the opportunities available to me, I quickly wrote 20 things. It is easy to focus on problems and forget everything that is good in our life. I suggest you find or purchase a note pad and a pen to record these items. Layout the pad and pen the night before, and write down everything you can think of, at least 15-items, the next morning. That’s it.

After you create your list, it will only take you a couple of minutes each morning to re-read your list. This one small habit can drastically improve your mood. When you begin each day with a spirit of gratitude it will influence the rest of your day. Anger, frustration, and resentment are not compatible with gratitude. Those emotions cannot exist when you are grateful. When you begin to feel these negative emotions, remind yourself of what you are grateful for. After doing this for a week, you’ll begin to see an improvement in your mood. It is so easy to do, but what is easy to do, is also easy not to do. Make the small commitment to do this every day. Not Monday through Friday, not every once in a while. Every single day, so it will become automatic.

Till next week, good luck!

Change your habits, change your life!

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.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

amazon book cover

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.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

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