Category: Building Habits

Pace, Posture, Breathing…

Published on March 5, 2022

This was my mantra during my second marathon.

It was a constant call of my attention to revisit the fundamentals of what was going to get me across that far and away finish line.

And they’re fundamentals that can help you cross the far and away finish lines in your life, too.

Pace: Resist the urge to run your marathon at your 1-mile pace. When you’re fresh, of course you can run faster. Those who can resist this temptation and can force themselves to run their marathons at their 26.2 mile pace are the ones who will be able to keep running even when they’re no longer fresh. This is the pace you must plan for.

Posture: When you have to repeat around 39,733 consecutive strides, even a slight break in posture or form can cause repetitive use pains/injuries—as is the case in daily life. And not just breaks in physical posture (i.e. hunching your back), but breaks in mental posture, too. On average we have around 12,000 – 60,000 thoughts per day—marathons in their own right. Is your mind chronically “hunched over” or “postured upright?”

Breathing: Erratic, shallow breathing drowns the body in carbon dioxide and forces fatigue. Having a consistent, adequate supply of oxygen is the fuel that allows the muscles to keep working optimally. Set a pace in your life that allows you to stay fresh; that allows you to breathe deeply. Listen to your body.

Reflect: Which area of your long-term goal achievement game could use the biggest improvement? What’s a small, but impactful action you can take that will help you improve in that category? Can you start today?

And So A Seed Sprouts…

Published on January 2, 2022

Remember as you PLOW into the first week of 2022: The beginning of all things is weak and tender.

Treat your tasks (and self) with care.

Too aggressive and you’ll kill your baby plants (habits). I learned this through experience.

Too passive and they’ll wilt and die from neglect.

You have to goldilocks the shit out of your tasks (and self) for the next few weeks.

Carry a tender awareness with a loving heart and you’ll do just fine.

…You little plant grower you.

If Momentum Is Not Your Friend, You’re Foolish

Published on September 22, 2021

Momentum is either your greatest ally or your greatest foe.

Learn how to use momentum in your favor and the tasks of your day will topple over seamlessly, one to the next, like a perfectly aligned series of dominoes.

One push and momentum will take care of the rest.

Ignore momentum and the tasks of your day will topple and stop erratically, requiring you to keep re-pushing the next series of dominoes again and again and again.

For me, getting out of bed in the morning is the initial push of my dominoes which hits:

Shower—which hits,
Workout—which hits,
Breakfast—which hits,
Reading—which hits,
Driving to work.

The dominoes are beautifully ordered and adequately spaced. All I have to do is get out of bed at the right time and the rest feels automatic.

There’s no guessing. No setting up dominoes as I go. No reshuffling the dominoes after I’ve already tipped the first one… It’s all premeditated, sequential, and intentional.

And once I arrive to work, of course, the next chain of dominoes gets pushed—and so forth, as the day goes on.

Where most people run into momentum issues, is when they don’t take the time to properly set up their dominoes (tasks) ahead of time and/or don’t have them properly spaced out (time management).

If you look at your day in this way, I suspect you’ll find where the missing “dominoes” and irregular spacings lie. Adjust accordingly.

Having momentum as a foe, to be frank, is a stupid waste of time, energy, and effort.

Starting from stopped is always harder than keeping the momentum going.

Momentum, meet reader. Reader, meet momentum.

Now, be friends.

If You’re Miserable, It’s Not Sustainable

Published on June 15, 2021

“The MOST IMPORTANT feature of a sustainable habit: You don’t hate doing it.”
Mark Palmer, Twitter

This doesn’t mean you have to love doing each of your daily habit tasks, just that you don’t hate doing them—there’s a difference.

Moving even one tick back from “miserable” to “don’t like it,” can remarkably lengthen your habit’s lifespan and prevent you from burning out altogether.

Like when you move one tick back from “red zone” to “yellow zone” while running. That minor pace adjustment can give your legs a major boost in life. And you’ll last far longer than you ever would’ve if you stayed in “red.”

While “red” is what moves you fast, “yellow” is what takes you far.

This is how I approach all sustainable habits. Fast isn’t what I’m after—far is what I want. The question I often ask myself is, “How can I make this more like an enjoyable run and less like an all out sprint?”

And I move things a tick back wherever I find myself in “red.” Similarly, I move things a tick forward wherever I find myself in a “green.” Because being in “green,” of course, doesn’t take you anywhere far or fast. It keeps you comfortable where you are.

And even though I don’t like being uncomfortable, I make sure that what I’m doing never makes me miserable. Because not only is “miserable” bad for the run—it’s bad for all future runs! And if you want to go far, going in misery is no way to go.

Flexible In Approach; Rigid In Resolve

Published on May 27, 2021

Every morning, my alarm goes off at around 7am. Today was no different. The beeping started and I finally managed to drag my arm to the nightstand and drop it over the snooze button at 7:08am.

I remember the time exactly because I must have looked at “7:08am” three of four times as I continued to snooze until I finally realized—wait a second—the time hadn’t changed!

I fumbled for my phone and realized it was actually 9:24am. Yup. I forgot to switch my alarm clock back to real time and left it switched to “alarm set time.” I missed my morning workout and was supposed to have already been reading, uploading quotes, and eating breakfast.

…And I hadn’t even gotten myself upright yet.

It was in this moment that I had to make an important decision—how to get done all that I planned with two hours less time? Because losing two hours is no joke—and everything I had planned to get done was important to me.

Here’s what I did:

(1) Knowing that I had off work for the upcoming weekend, I swapped my Saturday Rest Day with my Thursday Workout Plan. Skipping workouts isn’t an option, but moving it to a different time within the same week is! That saved me an hour.

(2) I showered and got right to reading, uploading quotes, and eating breakfast—at a slightly elevated pace and with none of the normal distractions (e.g. email, stocks, news) This saved me another thirty minutes.

(3) I decided to use this rough start to my advantage and made it my writing topic for the day. This saved me the last thirty minutes as it usually takes me that long to get my writing started.

Staying flexible in our approach allows us to bend and move with the tension of life as it comes. And the tension is going to keep coming. The problem with rigid is that it breaks under tension. Better to take that rigid and apply it to our resolve.

We All Fall Down (To The Level Of Our Systems)

Published on May 21, 2021

“You do not rise to the level of your goals. You fall to the level of your systems.”
James Clear

Before the start of every competition, it’s safe to assume that every competitor has the same goal—to win. And yet, not all do. Only one person wins. So, what’s the difference maker? Is it the size of a person’s desire? I think someone can want to win remarkably more than other competitors and still lose. Size of desire, in and of itself, isn’t the major factor in winning and losing. So, what is?

It’s what we do with our desire that counts. If I change my goal from wanting to read one book per month to wanting to read five, but change nothing with my habits—nothing changes! Yes, it’s important to have the goal identified so you have a direction and focus (and bigger goals might put you on different paths), but once you have that, all of your energy should be directed towards system building.

What do systems look like? Your system for reading might be to read at least 1 page before bed every night. Your system for exercising might be to do at least 5 minutes of bodyweight exercise every morning. Your system for healthy eating might be to eat at least 1 apple every day for lunch. This, of course, is where size matters—the bigger your systems, the bigger your results. Systems are the vehicles that are going to take you to your goals—your goals are simply the destination.

This is such an important reminder. We don’t rise to the level of our goals; we fall to the level of our systems. Don’t share with me your goals; share with me your systems. Goals don’t impress me—we all want to change the world and do big things. Share with me what you’re doing every day that’s going to get you there. That’s where the magic happens. That’s where thoughts become reality. That’s where winners spend their time.

The Problem With Forcing Yourself Into New Habits

Published on May 18, 2021

“When you have to, you find an excuse. When you want to, you find a way.”
Mustafa Khundmiri, Twitter

One mistake people make when trying to adopt new habits is they try to force themselves into new behaviors rather than ease themselves into them. While we certainly have to force ourselves to do things sometimes—forcing isn’t a good long-term strategy.

Eventually, forcing leads to resentment and resentment leads quickly to excuses. Sick? Excuse. Tired? Excuse. Busy? Excuse. Stubbed toe? Excuse. The wind blew differently? Excuse. To the person uninterested in doing the work—who resents the work—anything can (and usually will) be made into an excuse.

To the person interested in doing the work, however, anything can happen and an alternative is always sought and usually found. Sick? Alternative. Tired? Indomitable spirit. Busy? Not for top priorities. Stubbed toe? Got nine other fully functional ones. Wind blew wrong? Stop being ridiculous.

When you ease yourself into new habits, for the right reasons, you drastically change your relationship with the accompanying behaviors. Rather than the behaviors being something you resent and have to force yourself to do, they can become something you actually enjoy and look forward to doing.

Think about one healthy habit that you already have incorporated into your life that you most look forward to. We all have at least one. Then, think about why. From there, think about how you can incorporate another healthy habit that mimics those reasons. And ease yourself into a more enjoyable lifestyle in a more enjoyable way.