Tag Archives | goals

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?

Comments { 6 }

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.

Comments { 2 }

Learn To Be Lucky

Happy St. Patrick’s Day! This time of year, luck is often top of mind — have you ever wondered why some people seem to live charmed lives, full of lucky breaks, while others fall victim to one misfortune after another?

In his landmark book, The Luck Factor, Professor Richard Wiseman from the University of Herefordshire in England, answers this question, coming to the promising conclusion that luck — good or bad — is purely a state of mind.

Wiseman exhaustively researched the beliefs, habits, and experiences of more than 400 people over several years. His findings: Luck is not the result of random chance, nor are people born lucky or unlucky. Instead, luckiness can be predicted by examining people’s patterns of thinking and behavior. In other words, luck can actually be learned. Here are four core principles underlying lives of good fortune.

1) Lucky people create chance events. They are adept at noticing and finding ways to act upon chance opportunities. They tend to be relaxed and open, often discovering possibilities well beyond what they were looking for. Unlucky people, by contrast, are more tense and myopic and avoid taking risks, preferring to stay in their comfort zones.
2) Lucky people produce success by relying on their intuition. They tend to go with their gut instincts while unlucky people tend to rely more on logic.
3) Lucky people expect good things to happen. They create self-fulfilling prophecies through positive expectations, knowing what they want and reinforcing it through positive, affirming self-talk. (They tell themselves how lucky they are.) By contrast, unlucky people tend to dwell on what they don’t want… which often turns out to be exactly what they get.
4) Lucky people display a high level of resilience that transforms bad luck into good luck. Wiseman’s lucky subjects were extremely persistent, while their unlucky counterparts gave up at the first signs of struggle.

One of the most striking contrasts from Wiseman’s research was the difference in how his lucky subjects re-framed unfortunate experiences compared to unlucky folks. Wiseman explains:

“I decided to present lucky and unlucky people with some unlucky scenarios and see how they reacted. I asked lucky and unlucky people to imagine that, while waiting in line in a bank, an armed robber enters, fires a shot, and the bullet hits them in the arm. Would this event be lucky or unlucky? Unlucky people tended to say that this would be enormously unlucky and it would be just their bad luck to be in the bank during the robbery. In contrast, lucky people viewed the scenario as being far luckier, and often spontaneously commented on how the situation could have been far worse. ‘It’s lucky because you could have been shot in the head — also, you could sell your story to the newspapers and make some money.”

As Wiseman’s research reveals, the differences between lucky and unlucky people have nothing to do with blind chance. Perhaps most encouraging, luckiness can be learned, a claim the author backs up by creating a “luck school” in which he coaches previously unlucky people to adopt measurable, luck-building behaviors. The results, according to Wiseman’s research, are dramatic. “Eighty percent of the ‘luck school’ students are now happier, more satisfied with their lives and, perhaps best of all, luckier.”

So, if you want good fortune, start telling yourself how lucky you are, act upon chance events, trust your instincts, and persistently go after your goals!

What is your reaction to Wiseman’s findings? What are your beliefs about luck? Do you consider yourself to be superstitious? (According to a 1996 Gallup Poll, 25% of Americans claimed to be somewhat to very superstitious.) Did anything in Wiseman’s research surprise you? If you lived out these four “luck-building” principles consistently, what would it mean to your personal brand… and to your life?

Comments { 3 }

Why Habits Trump Goals in Building your Personal Brand

In a previous post, I shared the story of Norwegian explorer Roald Amundsen’s epic 1912 victory over British rival Robert Falcon Scott in becoming the first to reach the South Pole. Amundsen’s disciplined travel plan, known as the 20 Mile March, was one of the key factors that separated him from Scott, who’s reliance on bold moves and creative bets led not only to defeat, but to his tragic death.

Scott’s approach is emblematic of our culture’s fixation on what author James Clear calls “the myth of quantum change,” which he describes as a cultural obsession with the overnight success, magic bullet, miracle cure, killer app, etc. We love to feed ourselves on stories of those who win millions in the lottery, lose 80 lbs in twelve weeks, or go from lounge singer to American Idol winner overnight.

Just like them, we want to earn more, do more, and be more right now. So in an effort to seize the moment, we set big goals in hopes of propelling ourselves towards our desired future.

The problem is, most of those big goals end up on the trash heap of self improvement. Consider these findings on New Years Resolutions from a 2014 Scranton University Study:
⋅ 40% of people abandon their resolutions before reaching the month of February.
⋅ The average person makes the same resolution ten times without success.

Since the biggest focus of New Year’s Resolutions is weight loss and health, consider this: Only 5 percent of those who lose weight on a diet keep it off—95% regain it, and a significant percentage gain back more.

The Problem with Goals

via pexels.com

Like the New Years Resolutions in the study, most goals are simply visions of some desired future outcome. And though there’s certainly nothing wrong with crafting a clear vision of a bright future, the problem is, we have little control over whether or not we achieve those outcomes. Imagine setting a goal to lose 20 lbs in six months, for example. When you really think about it, you have very little control over whether or not you will shed those pounds based upon envisioning the outcome–you really don’t.

But, by contrast, you have almost complete control over how often you go to the gym every week, how accurately you record everything you eat, or how much water you drink each day.

To be more accurate, the problem isn’t with the goals themselves, it’s the type of goals you set. I used to be a huge proponent of outcome-based S.M.A.R.T. Goals which stands for Specific, Measurable, Achievable, Results-Focused and Time-Bound, but, through countless personal experiences as well as coaching others, I’ve discovered that activity-based goals–simple, repeatable disciplines consistently executed–have the greatest potential to produce real change.

The problem is, that takes time… something our ‘microwave, download-on-demand’ culture strongly resists. But consider these facts:

⋅ If you read 30-60 minutes a day in your chosen field, that translates into one book per week, resulting in over 50 books per year. In three years, that is 150 books in your area of focus – quickly allowing you to become an expert in your field and, according to self-development expert Brian Tracy, putting you in the top 1 percent of all earners in our society.
⋅ A 25-year old who invests $100 a month in a conservative Roth IRA will have accumulated over 1 million dollars by age 65.
⋅ Several years ago, author Nathan Barry, as an alternative to setting goals for his writing career, instead committed to the discipline of writing 1000 words a day (light work for a writer). By the end of the year, he had enough content to publish two books, earning him over $300,000 in profits.

These are impressive facts, yet how many people do you know make and keep commitments like these? Despite our obsession with lofty goals, massive gains and big wins, it is our habits–repeatable daily disciplines compounded over time–that produce the most significant results in our lives.

Your assignment: Think of one habit you could develop that, if consistently committed to for a significant amount of time, would dramatically impact your life in 2017? What would it mean to the quality of your life in three years, five years, ten years? What is keeping you from starting?

Comments { 1 }