Tag Archives | resolutions

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 }

Four Superfoods of High Energy Addicts

As you launch into the New Year, here are some powerful insights on nutrition to help supercharge your health and vitality in 2016!

I’ve always been a bit obsessive about energy. Despite all you read about time management, the way I see it, performing at your best every day is much more about managing energy than it is managing time. You could have all the time in the world, for example, along with a clear sense of purpose, powerful goals, and deep convictions, but if your energy level isn’t there—if you are frequently tired, lethargic, or sick—chances are, you will squander whatever time advantage you have.

A high energy lifestyle starts with food.

by Abigail Keenan |stocksnap.io

But let’s face it, eating for maximum energy is hard work in a world where no matter where you go, you are assaulted by highly processed, sugar-infested, chemically-treated junk foods that cause your body’s insulin levels to act like a yo-yo.

If you struggle with energy ups and downs that frequently frustrate your ability to get things done, here are four superfoods that, according to leading nutritionists and high performance athletes and trainers, pack the most nutritional bang for the buck. Think of them as the “Rolls Royces” of energy-addicting fruits and vegetables!

(1) Avocado. This popular super-food–is it a fruit or a vegetable?– has more potassium than a banana, but without the high carb content that causes your blood sugar to spike, then drop through the floor (along with your energy). A great source of vital healthy fats, avocados are also high in copper, help reduce cholesterol, fight hypertension, and taste great!
(2) Sea Vegetables. These nutrient-rich superfoods include seaweed, kelp, dulce, wakami, and many others. High in metabolism-boosting iodine, sea vegetables aid digestion, have huge amounts of calcium, iron, and magnesium, and can be easily added to salads, soups, stews, rice, etc.
(3) Chia Seeds. Another great source of calcium, chia seeds are also high in boron, which make them perfect for promoting bone health, fighting arthritis, and enhancing energy. Since chia seeds absorb more than 12 times their weight in water, they make you feel full and satisfied long after eating. I have found that the best way to consume them is to add 2 – 3 tablespoons to a smoothie. Although many people soak them before eating, I don’t—and they digest fine.
(4) Cruciferous Vegetables. This vegetable family includes broccoli, cabbage, cauliflower, and brussel sprouts. These nutrient-rich, energy-producing super-veggies stimulate your body’s own detoxification pathway system, neutralize cancer-causing carcinogens, and help lower estrogen levels. My favorite way to prepare: Cut them into small pieces, place on a cookie sheet, add some olive oil and sea salt, and bake for 15-20 minutes at 400 degrees. Delicious!

Although I was blessed with a fast metabolism, athletic body type, and a naturally high energy level, I am constantly exploring new ideas and approaches to optimizing my energy. After reading about “superfoods” a year or so ago, I began to incorporate them into my diet daily—with outstanding results. And if you’re looking for an easy way to consume them, check out my smoothie recipe, which include 3 of the 4 superfoods on the list (see below).

Question: What are your favorite high energy foods? How do you prepare them? Do you have any other habits you can share for increasing energy? I’d love to get your comments.

Get my nutrient-rich, energy enhancing smoothie recipe here:

Comments { 4 }

How to Make 2016 Your Best Year Ever

Do you recall this Monster.com ad that debuted during the 1999 Super Bowl?

I love this ad! The humor lies in the absurdity — the contradiction. Ten year olds don’t aspire to file and climb their way up to middle management. Quite the opposite! Most kids that age have this infectious idealism. They want to be astronauts, generals, President of the United States, sports heroes. They want to change the world.

by Paul Filitchkin | stocksnap.io

What happens as kids reach adulthood?

Unfortunately for many, as they grow up, life slowly starts to beat them down until they end up settling for something far less.

Author Todd Henry, in his captivating book, Die Empty, writes: “No one charts a course for mediocrity, yet it’s still a destination of choice, chosen in small, seemingly inconsequential decisions over time.”

Did you notice the last image in the Monster.com ad? It says, “What did you want to be?” In other words, what dream, goal or aspiration did you have at one time that you have given up on?

The Problem with New Year’s Resolutions

With the Christmas holiday just a few weeks away, many of us, filled with anticipation of the fresh start of the new year, will set big, bold resolutions for our health, relationships, careers and our faith.

But for most people, by the beginning of February, those big goals — those plans to make 2016 the best year ever — will have worn off like a Florida sun tan in a northern Michigan winter.

Consider these statistics from the University of Scranton:
> 40% of people abandon their resolutions before reaching the month of February.
> The average person makes the same New Year’s Resolution ten times without success.
> Since the biggest focus of New Year’s Resolutions is weight loss and health, consider this: Only 5% of those who lose weight on a diet keep it off—95% regain it, and a significant percentage gain back even more.

What’s wrong here?

Why do so many dreams and goals fall apart so quickly? What keeps so many capable people from living out the best versions of themselves? More importantly, what can we do differently? What are some critical attitudes, qualities, and behavior patterns that will enable you to make the coming year, if not your best year ever, at least one you can look back upon with deep satisfaction?

In my upcoming posts, I plan to share some powerful insights from a wide range of authors, coaches and other influential people who will shed light on living well. Stay tuned!

Think back to when you were the age of those kids in the Monster.com ad. What did you want to be when you grew up? To what extent have you lived out your dreams? Where have you fallen short? I’d love to hear from you.

Comments { 2 }

Why Habits Trump Goals in Building your Personal Brand

In my last 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

Photo by Wilfred Iven via stocksnap.io

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. What would it mean to the quality of your life in three years, five years, ten years? What is keeping you from starting?

Comments { 0 }