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What is Your Average Speed in Your Life, Your Health, and Your Work?

One of the biggest insights I’ve gained on success and personal development in recent years is the disproportionate impact of habits over goals in improving performance. In fact, I blogged on this very topic at the beginning of 2017, based on my own research and personal experience.

That’s why, for this week’s post, I’m excited to share a recent article by author and speaker James Clear that presents a powerful strategy to propel your personal and professional growth by refining your habits.


What is Your “Average Speed” in Your Life, Your Health, and Your Work?

I have a friend named Nathan Barry who recently finished writing three books in just 9 months.

How did he do it?

By following a simple strategy. He wrote 1,000 words per day. (That’s about 2 to 3 pages.) And he did it every day for 253 straight days.

Now, compare that strategy to the classic image of a writer hiding out in a cabin for weeks and writing like a madman to finish their book.

The maniac in the cabin has a high “maximum speed” — maybe 20 or even 30 pages per day. But after a few weeks at that unsustainable pace, either the book is finished or the author is.

By comparison, Nathan’s maximum speed never reached the peak levels of the crazy writer in the cabin. However, over the course of a year or two his average speed was much higher.

This lesson extends far beyond writing.

For example, anyone can feel a burst of inspiration, head to the gym, and push themselves for a single workout. That’s maximum speed. We waste a lot of time obsessing over it. How hard was your workout? How motivated are you? How fast are you pushing it?

But what if you were to average all of your days in the last month? How many of those days included a workout? How about the last three months? Or the last year? What has your average speed been?

Look at it this way and you might realize, for example, that you were sick for a week and there were a couple times when you skipped the gym after a long day of work and you were on the road for two weeks as well. Suddenly, you realize that your maximum speed might be high every now and then, but your average speed is much lower than you think.

From what I can tell, this principle holds true for your work habits, your eating habits, your relationship habits, and virtually every other area of your life.

The Surprising Thing About Average Speed
Here’s the surprising thing about average speed: It doesn’t take very long for average speed to produce incredible results.

So often we waste our time and energy thinking that we need a monumental effort to achieve anything significant. We tell ourselves that we need to get amped up on motivation and desire. We think that we need to work harder than everyone else.

But when you look at people who are really making progress, you see something different. Nathan wrote 1,000 words per day, every day. And nine months later? Three books are finished. At no point did he necessarily work harder than everyone else. There’s nothing sexy or shocking about writing 2 or 3 pages per day. Nathan was simply more consistent than everyone else and, as a result, his average speed for those 253 days was much higher than most people.

Of course, the natural question that follows from all of this is, “How do I increase my average speed?”

Let’s talk about that now.

Habit Graduation: How to Increase Your Average Speed
Recently, I was told about the idea of “habit graduation.” That is, graduating from your current habit to one level higher. Basically, habit graduation is about increasing your average speed.

Here are some examples…

  • If your average speed is eating three healthy meals per week, can you “graduate” that to one healthy meal per day?
  • If your average speed is exercising twice per month, can you “graduate” that to once per week?
  • If your job is crazy and you only talk to your old friends on the phone once every three months, can you schedule those calls into your calendar and “graduate” that habit to once per month?

You get the idea. Habit graduation is about considering your goals and your current average speed, and thinking about how you can increase your output by just a little bit on a consistent basis.

I’ve thought about how I might apply this myself.

For the last eight months, I’ve published a new article every Monday and every Thursday without fail. Now, I’m considering “graduating” that habit to the next level.

For example, I could follow Nathan’s strategy and write 1,000 words per day. Presumably, this would allow me to continue writing two articles each week while also working on other useful things — like a book of my own.

Where to Go From Here
We all have an average speed when it comes to our habits. And if we’re being honest with ourselves, that average speed might be much slower than we’d like.

The truth is, anyone can get motivated and push themselves for one day, but very few people maintain a consistent effort every week without fail.

The important thing isn’t to judge yourself or feel guilty about having a lower average speed than you would like. The important thing is to be aware of what’s actually going on, realize that it’s within your control, and then embrace the fact that a small, but consistent change in your daily habits can lead to a remarkable increase in your average speed.

In your health, your work, and your life, it doesn’t require a massive effort to achieve incredible results — just a consistent one.

It’s time to graduate to the next level. What’s your average speed?

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Whatever the Project Is, Start Today

It’s almost time for us to welcome the new year of 2018! One of the many things I love about the Christmas and New Year holiday season is reflecting and planning: Looking back on the key themes and accomplishments of the year gone by while setting ambitious goals for the coming year. Here’s a question for you:

If the last year of your life were a movie, what would be the genre?

What I like about this question is it acknowledges a subtle truth: Your life is not a series of isolated events; instead, your life is connected to a bigger story.

Jim Rohn is one of the most influential business philosophers and personal development authors of our time. His article, 13 Ways to Improve Your Life, continues to inspire me and this year, as the SwingShift and the Stars season officially comes to a close on December 31st, #8 really stood out to me:

8. Invest your profits.
Here’s one of the philosophies that my mentor, Earl Shoaff, gave me: Profits are better than wages. Wages make you a living, profits make you a fortune. Could we start earning profits while we make a living? The answer is yes.

As Jim mentions below, “faith without action serves no useful purpose” — and Love INC is an organization that truly embodies this famous saying. They serve as a cooperative effort between churches and community agencies to provide effective help for our neighbors in need. Love INC is doing work that no other organization is doing–and they need our help. Your donation becomes part of Love INC’s story, and therefore part of your neighbor’s story–your action will make a big impact! And giving back in this way becomes part of your story now and in the years to come. Before the SwingShift donation deadline of December 31st passes, I’d like to humbly make one final request for you to join me in supporting Love INC. (And it’s your last chance to make that tax-deductible donation for the year!)

I’m a big advocate of laying the groundwork for setting clear, compelling goals with actionable steps and New Years resolutions are no exception. It’s a wonderful time to create goals that will inspire, motivate, and positively change you all year long.

But why do so many of us wait until New Year’s Eve to create these goals and start making change?

Why not now?

For my final blog post of 2017, I’d like to share Jim Rohn’s inspiring article, Whatever The Project Is, Start Today. 

Prove to yourself that the waiting is over and the hoping is past—that faith and action have now taken charge.


Whatever the project is, start today.

Knowledge fueled by emotion equals action. Action is the ingredient that ensures results. Only action can cause reaction—and only positive action can cause positive reaction.

All of that said, there are still so many people who are really sold on affirmations. There is a famous saying that “faith without action serves no useful purpose”—and how true that is! Now, there is nothing bad about affirmations when they are used as a tool to create action. Repeated to reinforce a disciplined plan, affirmations can help create wonderful results.

But there is also a very thin line between faith and folly. You see, affirmations without action can be the beginnings of self-delusion. And for your well-being, there is little worse than self-delusion.

The man who dreams of wealth and yet walks daily toward certain financial disaster and the woman who wishes for happiness and yet thinks thoughts and commits acts that lead her toward certain despair are both victims of the false hope—which affirmations without action can manufacture. Why? Because words soothe and, like a narcotic, they lull us into a state of complacency. Remember this: To make progress, you must actually get started!

The key is to take a step today. Whatever the project is, start today. Start clearing out a drawer of your desk… today. Start setting your first goal… today. Start listening to something motivational… today. Start putting money in your new “investment for fortune” account…today. Write a long-overdue letter… today. Anyone can! Even an uninspired person can start reading inspiring books.

Get some momentum going on your new commitment for the good life. See how many activities you can pile on your new commitment to the better life. Go all out! Break away from the downward pull of gravity. Start your thrusters going. Prove to yourself that the waiting is over and the hoping is past—that faith and action have now taken charge.

It’s a new day, a new beginning for your new life. With discipline you will be amazed at how much progress you’ll be able to make. What have you got to lose except the guilt and fear of the past?

Now, I offer you this challenge: See how many things you can start and continue in this—the first day of your new beginning.

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13 Habits of Exceptionally Likeable People

Dr. Travis Bradberry is one of the nation’s leading experts in emotional intelligence. For the past six years, we have utilized his best selling book, Emotional Intelligence 2.0, in leadership development training throughout our company. This week, I’m sharing one of his inspiring newsletter articles, 13 Habits of Exceptionally Likeable People.

Too many people succumb to the mistaken belief that being likeable comes from natural, unteachable traits that belong only to a lucky few—the good looking, the fiercely social, and the incredibly talented. It’s easy to fall prey to this misconception. In reality, being likeable is under your control, and it’s a matter of emotional intelligence (EQ).

In a study conducted at UCLA, subjects rated over 500 adjectives based on their perceived significance to likeability. The top-rated adjectives had nothing to do with being gregarious, intelligent, or attractive (innate characteristics). Instead, the top adjectives were sincerity, transparency, and capacity for understanding (another person).

These adjectives, and others like them, describe people who are skilled in the social side of emotional intelligence. TalentSmart research data from more than a million people shows that people who possess these skills aren’t just highly likeable, they outperform those who don’t by a large margin.

We did some digging to uncover the key behaviors that emotionally intelligent people engage in that make them so likeable. Here are 13 of the best:

1. They Ask Questions

The biggest mistake people make when it comes to listening is they’re so focused on what they’re going to say next or how what the other person is saying is going to affect them that they fail to hear what’s being said. The words come through loud and clear, but the meaning is lost.

A simple way to avoid this is to ask a lot of questions. People like to know you’re listening, and something as simple as a clarification question shows that not only are you listening, you also care about what they’re saying. You’ll be surprised how much respect and appreciation you gain just by asking questions.

2. They Put Away Their Phones

Nothing will turn someone off to you like a mid-conversation text message or even a quick glance at your phone. When you commit to a conversation, focus all of your energy on the conversation. You will find that conversations are more enjoyable and effective when you immerse yourself in them.

3. They Are Genuine

Being genuine and honest is essential to being likeable. No one likes a fake. People gravitate toward those who are genuine because they know they can trust them. It is difficult to like someone when you don’t know who they really are and how they really feel.

Likeable people know who they are. They are confident enough to be comfortable in their own skin. By concentrating on what drives you and makes you happy as an individual, you become a much more interesting person than if you attempt to win people over by making choices that you think will make them like you.

4. They Don’t Pass Judgment

If you want to be likeable you must be open-minded. Being open-minded makes you approachable and interesting to others. No one wants to have a conversation with someone who has already formed an opinion and is not willing to listen.

Having an open mind is crucial in the workplace where approachability means access to new ideas and help. To eliminate preconceived notions and judgment, you need to see the world through other people’s eyes. This doesn’t require you believe what they believe or condone their behavior, it simply means you quit passing judgment long enough to truly understand what makes them tick. Only then can you let them be who they are.

5. They Don’t Seek Attention

People are averse to those who are desperate for attention. You don’t need to develop a big, extroverted personality to be likeable. Simply being friendly and considerate is all you need to win people over. When you speak in a friendly, confident, and concise manner, you will notice that people are much more attentive and persuadable than if you try to show them you’re important. People catch on to your attitude quickly and are more attracted to the right attitude than what—or how many people—you know.

When you’re being given attention, such as when you’re being recognized for an accomplishment, shift the focus to all the people who worked hard to help you get there. This may sound cliché, but if it’s genuine, the fact that you pay attention to others and appreciate their help will show that you’re appreciative and humble—two adjectives that are closely tied to likeability.

6. They Are Consistent

Few things make you more unlikeable than when you’re all over the place. When people approach you, they like to know whom they’re dealing with and what sort of response they can expect. To be consistent you must be reliable, and you must ensure that even when your mood goes up and down it doesn’t affect how you treat other people.

7. They Use Positive Body Language

Becoming cognizant of your gestures, expressions, and tone of voice (and making certain they’re positive) will draw people to you like ants to a picnic. Using an enthusiastic tone, uncrossing your arms, maintaining eye contact, and leaning towards the person who’s speaking are all forms of positive body language that high-EQ people use to draw others in. Positive body language can make all the difference in a conversation.

It’s true that how you say something can be more important than what you say.

8. They Leave a Strong First Impression

Research shows most people decide whether or not they like you within the first seven seconds of meeting you. They then spend the rest of the conversation internally justifying their initial reaction. This may sound terrifying, but by knowing this you can take advantage of it to make huge gains in your likeability. First impressions are tied intimately to positive body language. Strong posture, a firm handshake, smiling, and opening your shoulders to the person you are talking to will help ensure that your first impression is a good one.

9. They Greet People by Name

Your name is an essential part of your identity, and it feels terrific when people use it. Likeable people make certain they use others’ names every time they see them. You shouldn’t use someone’s name only when you greet him. Research shows that people feel validated when the person they’re speaking with refers to them by name during a conversation.

If you’re great with faces but have trouble with names, have some fun with it and make remembering people’s names a brain exercise. When you meet someone, don’t be afraid to ask her name a second time if you forget it right after you hear it. You’ll need to keep her name handy if you’re going to remember it the next time you see her.

10. They Smile

People naturally (and unconsciously) mirror the body language of the person they’re talking to. If you want people to like you, smile at them during a conversation and they will unconsciously return the favor and feel good as a result.

11. They Know When To Open Up

Be careful to avoid sharing personal problems and confessions too quickly, as this will get you labeled a complainer. Likeable people let the other person guide when it’s the right time for them to open up.

12. They Know Who To Touch (and They Touch Them)

When you touch someone during a conversation, you release oxytocin in their brain, a neurotransmitter that makes their brain associate you with trust and a slew of other positive feelings. A simple touch on the shoulder, a hug, or a friendly handshake is all it takes to release oxytocin. Of course, you have to touch the right person in the right way to release oxytocin, as unwanted or inappropriate touching has the opposite effect. Just remember, relationships are built not just from words, but also from general feelings about each other. Touching someone appropriately is a great way to show you care.

13. They Balance Passion and Fun

People gravitate toward those who are passionate. That said, it’s easy for passionate people to come across as too serious or uninterested because they tend to get absorbed in their work. Likeable people balance their passion with the ability to have fun. At work they are serious, yet friendly. They still get things done because they are socially effective in short amounts of time and they capitalize on valuable social moments. They minimize small talk and gossip and instead focus on having meaningful interactions with their coworkers. They remember what you said to them yesterday or last week, which shows that you’re just as important to them as their work.

Bringing It All Together

Likeable people are invaluable and unique. They network with ease, promote harmony in the workplace, bring out the best in everyone around them, and generally seem to have the most fun. Add these skills to your repertoire and watch your likeability soar!


Travis Bradberry, Ph.D.

Dr. Travis Bradberry is the award-winning co-author of the #1 bestselling book, Emotional Intelligence 2.0, and the cofounder of TalentSmart, the world’s leading provider of emotional intelligence tests and training, serving more than 75% of Fortune 500 companies. His bestselling books have been translated into 25 languages and are available in more than 150 countries. Dr. Bradberry has written for, or been covered by, Newsweek, BusinessWeek, Fortune, Forbes, Fast Company, Inc., USA Today, The Wall Street Journal, The Washington Post, and The Harvard Business Review.

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Six Lifestyle Changes You Can Make This Summer

If you live in a place where there are four seasons, the onset of summer brings a welcome change of pace. We go on vacation, spend more time outdoors, hang out with friends and, in general, have more time for reflection and recalibration.

And if your summer reflections include elevating your health and fitness, here are six simple improvements that, based on personal experience, will enhance your energy, improve your well-being, and help you feel more alive and present regardless of the season.

Six Lifestyle Changes You Can Make This Summer

1. Spend more time standing than sitting. In one of my previous posts, I shared some of the growing research linking sitting with increased risks of cancer as well as heart disease, depression, and premature death. Despite the plethora of exercise and other recreation options out there, most of us still spend too much time on our butts–so much so that some health experts have coined the phrase, “sitting is the new smoking.” This summer, be deliberate about spending more of your day standing than you do sitting. From getting a stand up desk to tracking your steps through a fitness app on your phone, spending even an hour or so more on your feet can have a huge impact on your health, especially as you age.

2. Clean up your sleep hygiene. Like sitting, the research on the health implications of sleep are enormous. Over the last several decades, the average amount of sleep has steadily declined (it is currently around 6 1/2 hours). Although digital distractions play a part, the biggest contributor is the myth of sacrificing sleep for productivity. Many people, especially leaders, view sleeping more than 6 hours as being a luxury verses a necessity; for others, the lack of a consistent sleep ritual makes it hard for them to fall asleep after a busy, demanding day. Regardless, if you struggle with sleep, take some deliberate steps this summer to examine your sleep hygiene and create a consistent habit of getting to sleep and waking up at the same time.

3. Breathe through your nose. Sure, the idea of improving your breathing sounds overly simplistic. Yet research once again shows that the majority of Americans have poor breathing habits. The most common bad breathing habit, breathing too much through the mouth, leads to shallow over-breathing, which reduces carbon dioxide levels, causes poor circulation, narrows airways, and builds up toxins in the bloodstream. Committing to a daily practice of deep breathing through your nose stimulates the release of nitric oxide which opens up blood vessels and sterilizes the air in your sinuses, among many other benefits. For a simple, stimulating breathing exercise, revisit this previous post.

4. Eat nutrient dense foods. Together with sleep and stress level, what you eat has the biggest impact on your health and well-being. Unfortunately, much of what the average American consumes today has little resemblance to real food, which is part of why we’re so crippled by chronic disease. The good news is, even small changes in your diet can have a dramatic impact on your wellness, especially if your food choices include nutrient dense foods. In a previous post, I reported on four superfoods that, based on volumes of nutrition research, have a dramatic impact not only on your health, but on your energy as well. Commit to incorporating just one of these nutrient dense foods into your daily diet and watch your energy soar.

5. Avoid sugar. According to research, American’s consumption of sugar has reached staggering levels, explaining why chronic disease is so prevalent despite volumes of information and billions of dollars spent on health care in this country. Consider this: The amount of sugar contained in one can of soda is, by some estimates, more than our 18th century ancestors consumed in an entire year! What’s more, volumes of research has shown that sugar is addictive; the cravings caused by sugar are the similar to those induced by nicotine or cocaine. Excessive consumption of sugar has been linked to cancer, diabetes, Alzheimer’s, autism and nearly every known source of chronic disease. And it’s everywhere–just check the ingredient labels on salad dressings, Gatorade, peanut butter and many other unsuspecting food sources. For a complete guide to quitting sugar that also includes inspiring testimonials and practical strategies, check out Sarah Wilson’s blog, I Quit Sugar.

6. Smile more. Like breathing, the act of smiling seems too simple, too reflexive to have any impact on our health. But surprising research has shown otherwise. A 2010 Wayne State University study, for example, found a direct connection between the length of the smiles of pre-1950’s baseball players (on their baseball cards) and their life spans. Those who smiled brightly in their photos lived an average of eight years longer than those who didn’t smile. Similarly, British researchers postulated that one smile can generate the same level of brain stimulation as up to 2,000 bars of chocolate. The problems is that, while children smile as many as 400 times a day, by the time they reach adulthood, many report smiling less than 14 times a day, providing other unsuspecting inroads to chronic disease: depression and low energy.

Today, the amount of choices we have in what we consume and how we spend our time is far beyond what our ancestors could have ever imagined. But, as the wise saying goes, with great freedom comes great responsibility. Failing to make good choices for our health can have serious consequences, which is why following these six simple strategies can add years to your life… and life to your years!

Questions: Which one of these resonate with you the most? Why do you think that is? What are some other strategies you have employed to improve your health and well being? I’d love to hear your feedback!

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