If you can invest just 137 minutes a day, you have the ability to change your path in life.
Based off all those books in the “Self-help” section of the bookstore, here is the all you need to know about setting and achieving goals without all the nonsense.
Socrates is famous for saying “Know Thyself, ” and that is the most important part of goals. You need to know who you are to know what you need. So, let’s start off with figuring out what your goals are first. Once you set your goals, you need to figure out what healthy habits you can implement into your day that will help you achieve these goals. Don’t go nuts you want to ease into this make three healthy habits you can live with and get used to. You will get to the point where these habits become just that a habit a no brainer and you can then add new habits.
(Note: Most habits form with 30 days on average) Supplemental Video: 3 Questions
Let’s look at the Pyramid from the top down.
So, we set our goals and habits, and we made a note of these (best to use your phone’s notepad or even the screen of your phone) It’s fun to make a Meme out of them or even find a meme on the internet that best fits your goal or habit.
2 x 1 minute; Set an alarm (On vibrate) at 11:11 AM and PM to remind me to look at my list or be present in the moment and compare this moment to what it can be once I achieve my goals. This 11:11 will also become a fun habit, and you won’t need to set the alarm. That’s it!
The flowchart above shows 11:11 as a base example of how you can teach yourself to form habits. This teaches you how easy habit forming can be as well as the positive reinforcement of proving you can form a habit when you start looking at the phone at 11:11 unprompted. Once you get the habit of looking at your phone twice a day you can then use this habit to your advantage in building your next healthy habits.
Once you are habitually looking at your phone’s lock screen at 11:11 you can introduce reminders or positive reinforcements of new goals or habits that you’re working on. This will act as a mental check in on what goals or habits your working on.
3 X 5minutes; Plan, Check-in, and Review, When you wake up plan your day. If you don’t have a map, you don’t know where you’re going. It’s always good to have an action plan and when you wake up is the best time to say to yourself “What will I do today to reach my goals?” A mid-day check in to see how you’re going with your plan and to adjust accordingly, and finally and before bed congratulate you on what you did that day. DO NOT end your day with negative thoughts. It’s like giving yourself a good bedtime story to ease you into a full night’s sleep, and sleep is very important. So, let’s not toss and turn with negative thoughts all night.
30 minutes x 2 you need to take care of your Body and your Mind, lucky for you there is a correlation between 30 minutes of cardiovascular exercise and both learning and outlook. Per the book “Spark” when you perform cardiovascular exercise shortly before a difficult mental task your mind is primed for learning and problem-solving. Cardio can work for you if you want to be at your best for a meeting or during the most difficult part of your work day. A brisk walk can even help. 30 minutes is the magic number for cardio to release the endorphin’s and the BDNF which is touted as “Miracle Grow for the brain.”
Becoming and staying positive is a big part of a healthy long life. Optimistic people have been shown to live longer and healthier lives than people with negative outlooks. Part of this is that an optimistic person tends to be more outgoing and social which promotes a larger social circle and keeps them engaged with society. You can find some uplifting memes, podcasts, music and even a funny friend can do it for you. And if you are clever and want to cut your 137 minutes to 107 minutes of self-improvement time you can multitask. Consider listening to a podcast or watching inspirational videos while getting your cardio in.
1 An hour a day; of learning, something new. Leaders are Learners a great way to look at becoming a lifelong learner. You don’t have to read for an hour you can work on a puzzle or learn something at work that will help you achieve your goals. You just need to use your time in a way to get you closer to your goal. Part of your goal are healthy habits so think about your habits as part of the learning process. If you are trying to lose weight, for example, use the hour of learning to find better ways to eat or exercise. Learn things that will make you a better person.
You CAN NOT use this time during your cardio workout. Your brain is not able to learn as well during the actual workout because the blood supply if being used to feed your muscles and lungs. The BDNF is only after the workout. So, create a reading list or find some videos that you can learn from or manuals for your companies accreditation’s. Take an online class.
I hope this information helps you on your journey to the best you that you can be.