What is the Purpose Behind Your Practice?

       

Have you ever given thought to what’s the purpose behind your practice?  My purpose is to implement the change I need to form the habits I want.

I recently read an article by James Clear, entitled How Long Does itActually Take to Form a New Habit? (Backed by Science)

For years people like  Zig Ziglar to Brian Tracy and Tony Robbins have eluded to Maxwell Maltz’s observations from the 1950’s as:  “Change your life in 21 days.  That’s how long it takes to form a new habit.”

Actually, that is not what Dr. Maltz stated. 

He indicated it was a minimum of 21 days for someone to become accustomed and notice a physical change, like a face lift!

It takes years to form new habits.  It takes lots of purposeful  practice and major adjustments in your life.  It’s work and it’s not easy.  

Most of you know,  I read A LOT of books.  This last year, I learned according to recent studies, very few adults are really willing to make the sacrifices change requires. (Statistics state: 5% of adults will change their behavior)

The real question is: Are you a part of the 5% or are you part of the 95% who simply stay the same.

Oh and by the way, even when you purpose to change you will mess up that is where the practice comes in - Mess up, get back up, dust yourself off and get back into the game of life.   That’s LIFE (Learn, Implement, Fail, Evaluate…Learn, Implement, Fail, Evaluate) Building better habits is not an all-or-nothing process.

As Mr. Clear says, “At the end of the day, how long it takes to form a particular habit doesn’t really matter that much. Whether it takes 50 days or 500 days, you have to put in the work either way.  The only way to get to Day 500 is to start with Day 1. So forget about the number and focus on doing the work.” 

  

So, what’s the purpose behind your practice?

Why You Should Stop Pursuing Happiness, Start Working in Bursts, and Worry Less About Exercise

I found this article by Daniel Pink and thought I would share. I hope you enjoy. :)

Welcome to the latest edition of our irregular and irreverent newsletter. In this issue, we’ve got an interview with mega-popular author Tom Rath, a list of 3 daily newsletters I can’t live without, and our usual collection of intriguing articles.  Let’s get started . . .  THE 3 SURPRISING KEYS TO WELL-BEING: AN INTERVIEW WITH TOM RATH Tom Rath is a writer who changes lives. His books – which have sold more than 6 million copies and spent more than 300(!) weeks on Wall Street Journal bestseller lists — have had a massive influence on both individuals and organizations (If you haven’t read StrengthsFinder 2.0 and taken the StrengthsFinder assessment, you owe it to yourself to do it now). This week, Tom is out with a new book, published through the innovative Silicon Guild. It’s called Are You Fully Charged? The 3 Keys to Energizing Your Work and Life and it looks at the science of daily experience – the day-to-day steps we can take to lead happier, healthier, and more meaningful lives. Like his previous books, this one comes packed with the latest behavioral and medical research along with an array of practical tips to put those findings into action. I asked Tom to answer a few questions about the book exclusively for newsletter readers. Here’s an excerpt of our conversation. Pink:  What are the three keys you’ve identified – and why do they matter? Rath: This new book focuses almost exclusively on daily well-being --  things people can do today and tomorrow -- versus the typical focus on all the things that are important over decades or a lifetime. What’s remarkable about this new research on daily well-being is that it tells a very different story (compared to decades of research on long term life evaluation) and is infinitely more practical. Pink: As you analyze daily well-being, you emphasize that pursuing happiness and pursuing meaningfulness are two distinct notions. What’s the difference? Rath: I’m increasingly convinced that the “pursuit of happiness” is not only misguided, but potentially damaging. Most people should stop chasing their own happiness today and do something that improves the life of another human being instead. This is simply a much faster path to well-being for yourself and others. That is my basic distinction: improving the life of another person is inherent in meaning, but not happiness. This is why every hour invested in meaningful work has a greater return. Pink: You write “[I]n most cases, what you will be most proud of a decade from now will not be anything that was the result of you simply responding.” Yet most of us spend our days in response mode – replying to emails, answering phone calls, going to meetings. What are some suggestions for eluding that trap? Rath: I would start by asking, “What truly needs to interrupt me if I am in the midst of something important?” There is really no reason that every text message, phone call, email, Facebook notification, tweet, and breaking news alert deserves your attention the minute it arrives. Start by turning almost all notifications “off” by default. Then ask which ones truly deserve to break into the flow of an important conversation with a loved one or disrupt meaningful work. Pink: The research you look at in Are You Fully Charged? also reveals the right balance between focusing intensely and taking a break. What does that balance look like? Rath: Top performers work in bursts. This applies to athletes, teachers, and those of us who spend our days in front of a computer screen. As a general guideline, taking a 10-minute break every hour is a good idea for your productivity and creativity. But if you spend your day sitting in a chair, it may be a better idea to take very brief breaks every 20 minutes. Essentially, the more you move the better you think. Pink: I was surprised by the evidence showing how dramatically interactions with others affect our well-being and our performance. Any advice on improving our daily interactions?   Rath: One of the most valuable things you can do is to ask someone a question and genuinely listen to their response. Close your mouth, keep your devices stowed away, and give that person your undivided attention. Also, simply being aware of whether an interaction carries a positive or negative charge can help.  At least 80% of your daily interactions need to produce a positive charge. Basically, each negative interaction requires a huge offset just to get your day back to neutral. Pink: In the final section of the book, you write, “Sitting may be the most underrated health threat of this generation.” Yet I’d bet that most people reading this right now are on their butts. What can we do to sit less and move more? Rath: Stop worrying about exercise. Sitting less and taking a few more steps each day is a better place to start. It can be as simple as pacing around whenever you are on the phone, finding ways to work on a laptop while you stand occasionally, or settling for a parking spot that adds a few extra steps instead of circling the lot to minimize activity. Once you have added enough activity to hit 10,000 steps a day, then worry about the (more intimidating) thought of daily cardiovascular exercise. It’s a very compelling book, folks. You can find more information here: Are You Fully Charged? The 3 Keys to Energizing Your Work and Life

Limiting Beliefs

Have you ever had someone say, “Hey, stop your limiting beliefs”.

I did just this last week at the gym.  Every morning, Levi (my personal trainer) charts the  morning workout on a whiteboard for all to see.  Thursday, last week, there was a new to me exercise called a  Kettle bell Squat to Shoulder Press.

Holding a 24 lb kettle bell you squat and then simply push the bell all the way up in the air as you stand up.  The idea is to get your arm that is holding the kettle bell fully extended.  Sounded easy!

How to: Kettle bell Squat to Shoulder Press - YouTube

                                                  

Not so much. It was hard. I mean really hard — and we’re all girls. Try as we might we simply could not complete the exercise like Levi.  So the cross talk started: “I  can’t do this!”  “I’m pretty sure none of us can get this one!!”  “Where does Levi dream this stuff up? We’re women - guys ok, but not us!!!”

For those of us who work out with a trainer, you hear what is coming next.  Levi stepped in and yelled out, “Hey ladies, stop your limiting beliefs.”   

You know even as adults, we’re like a bunch of kids - we need boundaries.

So we stopped talking and 22 minutes later we thought, “Hooray, we’re done for the day!"  It was a really good workout, it was simply testing our capacity.  But then the gym is a place where we pay someone to be demanding, tough, and challenging.  We want to reach our goal.

Then it happened. Levi said, “Ok, now for the finisher. Grab a kettle bell, take a side step and squat. Now don’t stop. Push that kettle bell into the air really fast”. 

You got it. We still needed to successfully complete a Kettle Bell Squat to Shoulder Press. And guess what? With his assistance we all completed not one, but five. 

Levi was right. We simply needed to set aside our “limiting beliefs”!

So today’s question is pretty simple: What are your limiting beliefs?   Where are you holding yourself back? Physically, emotionally, mentally - what’s it going to take?

It’s June. We’re half through 2015 - Are you half way to those 2015 resolutions? Remember, nothing changes when nothing changes.

As Levi says, you can do it. Simply set aside are your “limiting beliefs”.

Work with Levi:  levi@elitetotalfitness.com

When I plan ... I will accomplish

I have carried a Franklin Covey Planner for years and probably will until the day I die. 

Sometimes I’m faithful in following Stephen Covey’s time-tested system - sitting down on Saturday morning, reviewing what took place last week and projecting forward for the next week - often not so much.

There are months when life comes together and it is easy. Then there are months regardless of how hard I try it simply does not. 

Over the years people have said, “Carolyn, I don’t know how you do it, I just don’t have that kind of time!”

Let me tell you - it’s hard, not easy.  That being said, however, experience has taught me when I plan, I accomplish what is on my list. 

Here’s My Health Priorities straight out of my Life Statement:

My Health

I understand my body is a gift from God.  I am disciplined and balanced in my spiritual, emotional and physical body. 

• 4  times a week I work with a Personal Trainer
• Weekly I plan our menu for healthy eating  (reach and maintain 155 pounds)

Originally my Life Statement was developed after a year long coaching program.  Annually I review it and modify it to meet my goals for the next year.  This is done in August while in Alaska.

Saturday I realized just how far I’ve come in this last year. 

For you see:

Last Saturday, Ken and I spent 5 hours in our yard simply trimming trees, cutting grass.  I can tell you that a year ago I couldn’t do this! 

I did this last weekend simply because I implemented a health plan, changed my eating habits and held myself accountable.

As we were ending our morning adventure in the yard Ken said, “Hey, don’t tell me how heavy the door is - you’re the one who has been working out!”

When he said that I realized I am in better physical condition at 62 than I was at 42.  My prayer is that at 82 I will be in even better shape.  Who knows? Maybe at 92 I’ll run a marathon.

We have to plan our life and work our plan.  When this happens life doesn’t push us around. We reach goals.  Yes, experience has taught me, unless I purposefully plan, stay on track, and hold myself accountable, nothing changes.

92 year old Harriette Thompson