WEBVTT - 5 Easy Ways To Build Self Discipline

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<v Speaker 1>If you're the kind of girly, say with fitness, that

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<v Speaker 1>is always like, if I can't do it perfectly, then

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<v Speaker 1>what's the point? The point is that doesn't allow you

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<v Speaker 1>to remain consistent for long enough to get the result.

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<v Speaker 2>Don't try and overhaul your whole life and change everything

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<v Speaker 2>that you're currently doing.

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<v Speaker 1>Focusing on the promises that you've made for yourself and

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<v Speaker 1>not just the outcome.

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<v Speaker 2>Understanding life is f * * * ed up, things

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<v Speaker 2>will happen to us, but how can we keep the

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<v Speaker 2>bare minimums, things that we know make us feel good

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<v Speaker 2>and keep the ball rolling?

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<v Speaker 3>Discipline is not perfection.

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<v Speaker 2>Welcome back to the Oi Let's Talk podcast. I'm Kate.

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<v Speaker 1>And I'm Gemma, a space for no BS conversation for

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<v Speaker 1>the women who want more.

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<v Speaker 2>And we are up to our final episode in the

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<v Speaker 2>discipline series. And we thought that we would wrap this

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<v Speaker 2>episode up because sometimes you listen to podcasts and you're like,

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<v Speaker 2>they're just waffling. What am I taking away from this?

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<v Speaker 2>And you guys know that we love to give you

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<v Speaker 2>like tangible things, strategies, actionable tasks that you can actually

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<v Speaker 2>start actioning because that is the vibe that we are on.

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<v Speaker 2>So we're going to give you guys our top five

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<v Speaker 2>discipline strategies that you can take away today and start

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<v Speaker 2>implementing into your life. If you are the person who

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<v Speaker 2>right now knows that they have low levels of discipline

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<v Speaker 2>or really wants to be more of a discipline girly,

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<v Speaker 2>wants to enter your discipline era.

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<v Speaker 1>And if you are clocking in today and you're like, oh,

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<v Speaker 1>what's this discipline series about? We want you to catch

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<v Speaker 1>up because the first three parts of this really build

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<v Speaker 1>a bit of a foundation with helping your mindset, with

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<v Speaker 1>working through reshaping how you might view discipline, relying on

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<v Speaker 1>motivation less, looking at how you can master that delayed

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<v Speaker 1>gratification in the boring middle and how you can set

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<v Speaker 1>your environment up for success. So make sure you go

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<v Speaker 1>back and listen to those so you can kind of

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<v Speaker 1>integrate bits and pieces from each of these episodes to

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<v Speaker 1>kind of help you like become the disciplined person that

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<v Speaker 1>we know you want to become.

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<v Speaker 3>Amen.

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<v Speaker 2>I'm going to start with the first thing. And the

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<v Speaker 2>first strategy slash thing that you can implement and something

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<v Speaker 2>I really, really want you guys to listen to is

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<v Speaker 2>don't try and overhaul your whole life and change everything

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<v Speaker 2>that you're currently doing. You need to pick one non-negotiable

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<v Speaker 2>or one goal that you want to focus on and

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<v Speaker 2>start honing in on that and building discipline on that.

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<v Speaker 2>I find when people go on their discipline journey or

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<v Speaker 2>go in a journey to achieve any goal, they try

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<v Speaker 2>and do everything all of at once, right? So let's

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<v Speaker 2>just say they've never been to a gym before. Instead

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<v Speaker 2>of just focusing on getting to the gym two to

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<v Speaker 2>three days a week, they try to go to the gym,

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<v Speaker 2>change their nutrition, change their sleep, hit their steps, change

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<v Speaker 2>their stress level all at once. And what ends up

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<v Speaker 2>happening is they can't stay consistent for a long enough

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<v Speaker 2>period of time or they don't actually build any discipline.

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<v Speaker 2>So my first strategy is actually looking and picking one

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<v Speaker 2>non-negotiable task that you want to become more disciplined in

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<v Speaker 2>instead of trying to uphold and change your whole life.

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<v Speaker 1>The second strategy I wanted to go into is creating

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<v Speaker 1>a bit of a minimum standard.

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<v Speaker 3>Or like the floor, aka the least.

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<v Speaker 1>Things that you can imagine committing to so you don't

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<v Speaker 1>just stop altogether. So what I mean by that is

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<v Speaker 1>If you're the kind of girly, say with fitness, that

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<v Speaker 1>is always like, if I can't do it perfectly, then

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<v Speaker 1>what's the point? The point is that doesn't allow you

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<v Speaker 1>to remain consistent for long enough to get the results.

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<v Speaker 1>So having this like bare minimum that you can stick

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<v Speaker 1>to is essentially just like having these things that you

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<v Speaker 1>can lean into that allow you to keep chipping away

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<v Speaker 1>when you can't have a perfect effort.

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<v Speaker 3>So that could look like.

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<v Speaker 1>Normally you do four sessions a week and they might

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<v Speaker 1>take 50 minutes, but your floor, your minimum standard is

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<v Speaker 1>three 30 minute sessions. So you know that on those hard,

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<v Speaker 1>busy weeks, you're not just giving up because you can't

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<v Speaker 1>do that perfect version. You can always rely back on

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<v Speaker 1>the easier, but still helping you get towards your goal

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<v Speaker 1>version of like the three shorter sessions. And when you

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<v Speaker 1>kind of have in your head what you can do

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<v Speaker 1>on those weeks that it's hard or when it's busy

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<v Speaker 1>or when you're not feeling it, it actually helps you

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<v Speaker 1>stay locked in and stay consistent, which is what's really important.

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<v Speaker 1>So I think when we look at nutrition, fitness and steps,

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<v Speaker 1>it can be the three 30 minutes shorter sessions that

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<v Speaker 1>you're training the lower intensity, but you're still getting something done.

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<v Speaker 1>It could be rather than prepping and tracking all of

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<v Speaker 1>your food, it's like you can still eat three high-protein

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<v Speaker 1>meals a day if you're traveling or whatever. Like that's

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<v Speaker 1>something that you know you can still get done and

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<v Speaker 1>it doesn't need to be this whole like on or

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<v Speaker 1>off mindset.

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<v Speaker 3>And arguably that's.

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<v Speaker 1>The thing that's going to be easier to stick to

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<v Speaker 1>long term. And with steps, it can just be, okay,

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<v Speaker 1>maybe I can't get 10 steps today, 10,000 steps today,

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<v Speaker 1>but I know that I can get a 10-minute walk.

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<v Speaker 1>I think as well having that mindset of, something is

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<v Speaker 1>always better than nothing and something is always going to

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<v Speaker 1>help me continue moving forward.

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<v Speaker 3>Even if some weeks feel.

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<v Speaker 1>Slower than others, I think is really good, but I

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<v Speaker 1>love the minimum standards things because if we travel or

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<v Speaker 1>if we do anything, we know that there's always something

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<v Speaker 1>that we can do that's going to move us forward

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<v Speaker 1>and is going to make us feel really good. And

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<v Speaker 1>that's kind of what I want to lean into. And

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<v Speaker 1>then when you're having a really good week and you've

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<v Speaker 1>got all of this time, you can then ramp it

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<v Speaker 1>up again.

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<v Speaker 2>I call them bare minimums in my life and I

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<v Speaker 2>apply it with everything like what you were saying when

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<v Speaker 2>it comes to my health and my fitness. But I

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<v Speaker 2>also think that this is important when life is laughing, right?

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<v Speaker 2>We're all going to go through shit. We're all going

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<v Speaker 2>to have seasons in our life where, you know, things

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<v Speaker 2>feel really hard and maybe there's things moving behind the

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<v Speaker 2>scenes that are requiring a lot of your energy mentally, physically, emotionally.

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<v Speaker 2>And I think it's really important during these seasons, instead

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<v Speaker 2>of just letting everything fall to the wayside that you're

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<v Speaker 2>working towards, whether it's your fitness, whether it's your business,

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<v Speaker 2>whether it's a consistency goal in any avenue, that you

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<v Speaker 2>can actually just lock into your bare minimums and allow

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<v Speaker 2>them to be the thing that carries you through. Now,

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<v Speaker 2>I think back to when Amand had his suspected heart attack. What?

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<v Speaker 2>Amand's my partner, by the way. A year and a

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<v Speaker 2>half ago now. I don't even remember. Time passes. I

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<v Speaker 2>remember going, whoa, okay, this is going to be a lot.

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<v Speaker 2>This is really stressful. This is frying my nervous system.

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<v Speaker 2>I'm feeling really anxious around this. What do I need

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<v Speaker 2>to do that is a bare minimum to make me

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<v Speaker 2>feel good and keep things moving? So I'm not then

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<v Speaker 2>coming back when life is settled again, feeling like I'm

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<v Speaker 2>at sub-zero. So I got out the notes in my

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<v Speaker 2>phone and I wrote down a list of bare minimums.

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<v Speaker 2>What are the bare minimums I'm doing to keep my

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<v Speaker 2>business moving? And to keep showing up in the way

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<v Speaker 2>that I want to show up through this really hard

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<v Speaker 2>season as I'm navigating life behind the scenes. Then what

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<v Speaker 2>am I doing when it comes to my health? What

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<v Speaker 2>are the bare minimums? What can I actually commit to

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<v Speaker 2>at the moment? And what is important to me for

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<v Speaker 2>not only my physical health, but my mental health during

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<v Speaker 2>this time? And those two lists that I wrote honestly

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<v Speaker 2>were my saving grace in a period of really high stress, uncertainty,

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<v Speaker 2>and overwhelm. And it really allowed me to continue having

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<v Speaker 2>discipline that just looked a little bit different where it

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<v Speaker 2>wasn't like, oh, well, okay, this is going on. I

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<v Speaker 2>can't do anything for myself at all because I know

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<v Speaker 2>if I do that, I'm not going to be the

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<v Speaker 2>best partner to support him through a time where he

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<v Speaker 2>really needs me. But I also know that I can't

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<v Speaker 2>show up 100% because he needs me at this time too.

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<v Speaker 2>So it's about finding that middle ground, understanding life is

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<v Speaker 2>fucked up, things will happen to us, but how can

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<v Speaker 2>we keep the bare minimums, the things that we know

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<v Speaker 2>make us feel good and keep the ball rolling so

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<v Speaker 2>we don't then come back feeling like we're starting from

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<v Speaker 2>sub-zero again and then we feel like we have to

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<v Speaker 2>build discipline all over again and it feels 80 times harder.

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<v Speaker 3>Yeah. And I think like discipline is not about being perfect.

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<v Speaker 3>Like discipline is not perfection.

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<v Speaker 1>Discipline is about being adaptable and making it work and

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<v Speaker 1>continuing to make effort. And that effort can look different

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<v Speaker 1>week to week, but it's about the fact that you're

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<v Speaker 1>not giving up. And I think that something that can

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<v Speaker 1>make that feel easier is our third strategy, which is

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<v Speaker 1>removing some of that decision fatigue, which we both love

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<v Speaker 1>thinking about, like, how can we make the best decision

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<v Speaker 1>feel easier?

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<v Speaker 3>How can we remove the resistance?

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<v Speaker 1>And a lot of that can be the things that

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<v Speaker 1>we love doing, like having set training times and leaning

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<v Speaker 1>into your systems and leaning into your routine and letting

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<v Speaker 1>that carry you along the way rather than every day

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<v Speaker 1>being a million things you need to think about because

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<v Speaker 1>that wears you down.

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<v Speaker 2>And it also allows you to stop negotiating with yourself

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<v Speaker 2>when you're really organized and you have a plan that

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<v Speaker 2>you can follow that is very similar every day with

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<v Speaker 2>the same timeframes. It's going to allow you to remove

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<v Speaker 2>that negotiation. It's less likely for you to not show up,

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<v Speaker 2>to not follow through with your word. And in turn,

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<v Speaker 2>you're going to build more discipline. So getting the same

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<v Speaker 2>routine or building any kind of routine is scheduling in

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<v Speaker 2>things that you want to achieve, whether it's posting more content,

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<v Speaker 2>going to the gym, reading a book 10 minutes in

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<v Speaker 2>the morning to yourself, into your calendar, like an appointment

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<v Speaker 2>you need to show up for, that organization is going

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<v Speaker 2>to allow you to build more discipline way quicker than

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<v Speaker 2>you think because you can get up, you can do

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<v Speaker 2>the same thing on repeat, and then before you know it,

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<v Speaker 2>you've achieved the goal because you've ticked away every single

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<v Speaker 2>day at the thing that you wanted to achieve.

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<v Speaker 3>A hundred percent.

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<v Speaker 1>And the next one we wanted to get into was

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<v Speaker 1>focusing on the promises that you've made for yourself and

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<v Speaker 1>not just the outcome. So that can be the following

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<v Speaker 1>through with what you.

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<v Speaker 3>Say you're going to do.

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<v Speaker 1>It can be like the actual day-to-day tasks that you

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<v Speaker 1>know are going to move you closer towards your goal

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<v Speaker 1>and not just being focused on like, I need to like,

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<v Speaker 1>let's just say sign the clients.

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<v Speaker 3>Or I need to lose the weight.

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<v Speaker 1>Because again, it just becomes a lot more of an.

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<v Speaker 3>Uphill battle with achieving that goal.

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<v Speaker 1>Versus if you promise, if you stick with, did I

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<v Speaker 1>follow through with what I say I was going to do?

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<v Speaker 1>Did I stick to the promises? Did I get the

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<v Speaker 1>work done? Like focusing on the actual physical tasks that

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<v Speaker 1>you do. day to day add up.

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<v Speaker 3>To you achieving what it is that you want to achieve.

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<v Speaker 1>And the strategy being having a list of what actions.

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<v Speaker 3>You actually need to take that are going to get

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<v Speaker 3>you there.

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<v Speaker 1>And it's the day to day things that add up

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<v Speaker 1>and not just focusing on like, huge sweeping changes that

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<v Speaker 1>you're expecting to happen straight away because it's really hard

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<v Speaker 1>to to see that straight away happen like we said

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<v Speaker 1>delayed gratification that will be a much better mindset and

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<v Speaker 1>actual action actionable things you can do is what i'm

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<v Speaker 1>trying to.

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<v Speaker 2>Say yeah and it's celebrating the small things it's like

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<v Speaker 2>we always set these big goals losing 10 kilos growing

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<v Speaker 2>your business, signing 50 clients. But it's like if we're

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<v Speaker 2>only going to celebrate ourselves once we hit the 10 kilos,

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<v Speaker 2>you'll never hit it. It's like we need to collect

0:10:47.330 --> 0:10:49.550
<v Speaker 2>evidence along the way. We need to stop. We need

0:10:49.570 --> 0:10:51.929
<v Speaker 2>to smell the roses. We need to celebrate the small wins.

0:10:52.250 --> 0:10:54.069
<v Speaker 2>If the goal is to lose 10 kilos, it's like

0:10:54.110 --> 0:10:56.469
<v Speaker 2>celebrate yourself for getting up at your first alarm in

0:10:56.490 --> 0:10:59.929
<v Speaker 2>the morning. Celebrate yourself for going to the gym two

0:10:59.990 --> 0:11:03.630
<v Speaker 2>times a week. Celebrate yourself for hitting 10,000 steps three

0:11:03.670 --> 0:11:06.140
<v Speaker 2>days in a row. even if it's not seven days

0:11:06.179 --> 0:11:07.900
<v Speaker 2>in a row. Like you need to still celebrate the

0:11:07.920 --> 0:11:09.679
<v Speaker 2>small stuff because at the end of the day, if

0:11:09.730 --> 0:11:12.590
<v Speaker 2>you're waiting to only feel good, if you're waiting to

0:11:12.630 --> 0:11:15.829
<v Speaker 2>only celebrate yourself when you've achieved the milestone and the

0:11:15.870 --> 0:11:18.110
<v Speaker 2>goal you've set out, it's going to be really, really

0:11:18.170 --> 0:11:20.790
<v Speaker 2>hard for you to stay the course. So I like

0:11:20.950 --> 0:11:24.250
<v Speaker 2>for myself, I use like a, what's the word? Like

0:11:24.350 --> 0:11:29.099
<v Speaker 2>a reward system, like a dog, right? It's like, yeah,

0:11:29.160 --> 0:11:31.059
<v Speaker 2>like I set a goal. Let's just say I want

0:11:31.080 --> 0:11:34.490
<v Speaker 2>to sign 10 clients and I don't just only go, wow, Kate,

0:11:34.530 --> 0:11:36.250
<v Speaker 2>you did a really good job when I hit 10.

0:11:36.250 --> 0:11:39.140
<v Speaker 2>It's like, no, every single client that starts working with me,

0:11:39.170 --> 0:11:40.839
<v Speaker 2>I'm like, oh my God, fuck yeah, I get to

0:11:40.880 --> 0:11:43.110
<v Speaker 2>work with this girl. She wants to achieve X, Y,

0:11:43.140 --> 0:11:45.060
<v Speaker 2>and Z, and I'm going to be the vessel that

0:11:45.100 --> 0:11:46.860
<v Speaker 2>helps her get there, right? I'm going to be the

0:11:46.900 --> 0:11:49.319
<v Speaker 2>support and guidance. And I actually take a second, which

0:11:49.360 --> 0:11:52.660
<v Speaker 2>I know sounds fucking crazy, but take a second to go, wow,

0:11:52.700 --> 0:11:55.640
<v Speaker 2>that's incredible, write it down. And then once I hit

0:11:55.700 --> 0:11:58.180
<v Speaker 2>the bigger goal, then I'll reward myself with something. But

0:11:58.220 --> 0:12:01.550
<v Speaker 2>it's not just ignoring that in the interim. Still celebrating

0:12:01.570 --> 0:12:03.930
<v Speaker 2>those small things and then rewarding yourself with something when

0:12:03.970 --> 0:12:05.760
<v Speaker 2>you do hit it. Now, that doesn't need to be

0:12:05.800 --> 0:12:08.819
<v Speaker 2>a materialistic thing. It can just be like going for

0:12:08.840 --> 0:12:11.160
<v Speaker 2>a walk, listening to your favorite podcast. For me, it's

0:12:11.220 --> 0:12:12.380
<v Speaker 2>buying my favorite chocolate.

0:12:12.780 --> 0:12:13.100
<v Speaker 3>I love that.

0:12:13.120 --> 0:12:13.780
<v Speaker 2>Loco Love.

0:12:14.240 --> 0:12:14.540
<v Speaker 3>Oh, yeah.

0:12:14.860 --> 0:12:15.460
<v Speaker 1>Loco Love.

0:12:15.500 --> 0:12:20.210
<v Speaker 2>Loco Love. Oh, dude. It's so expensive, but like it's

0:12:20.390 --> 0:12:20.910
<v Speaker 2>so good.

0:12:20.929 --> 0:12:21.470
<v Speaker 3>So worth it.

0:12:21.510 --> 0:12:22.830
<v Speaker 2>The only reason I love it is because it has

0:12:22.929 --> 0:12:27.709
<v Speaker 2>really fun flavors like hazelnut, praline, caramel blend. It's just

0:12:27.770 --> 0:12:29.750
<v Speaker 2>like 10 out of 10.

0:12:29.750 --> 0:12:32.590
<v Speaker 1>I love that. Now, when it comes to discipline, I

0:12:32.650 --> 0:12:35.410
<v Speaker 1>also think there's an element of understanding that things are

0:12:35.450 --> 0:12:37.100
<v Speaker 1>not always going to go to plan, but what you

0:12:37.130 --> 0:12:39.880
<v Speaker 1>do next is really what dictates whether or not you succeed.

0:12:40.340 --> 0:12:43.580
<v Speaker 1>So something that you can integrate is like a never

0:12:43.760 --> 0:12:46.180
<v Speaker 1>miss twice kind of rule. This can be with staying

0:12:46.220 --> 0:12:49.240
<v Speaker 1>on track with nutrition. It could be posting on social media,

0:12:49.260 --> 0:12:52.130
<v Speaker 1>like you said, but essentially even with fitness. Like, let's

0:12:52.150 --> 0:12:54.819
<v Speaker 1>just say you have your plan to wake up, train,

0:12:55.320 --> 0:12:57.959
<v Speaker 1>doesn't go to plan. Your phone dies in the middle

0:12:57.980 --> 0:13:00.500
<v Speaker 1>of the night and you sleep in. Don't let that

0:13:00.580 --> 0:13:01.280
<v Speaker 1>become a trend.

0:13:01.580 --> 0:13:04.800
<v Speaker 3>Don't let that one off day become an off week.

0:13:04.960 --> 0:13:07.990
<v Speaker 1>And it's really easy for people to kind of catastrophize

0:13:08.330 --> 0:13:10.109
<v Speaker 1>when things don't go to plan. But just make it

0:13:10.130 --> 0:13:12.709
<v Speaker 1>a rule with yourself where it's like, if it doesn't

0:13:12.750 --> 0:13:14.630
<v Speaker 1>go to plan, I'm just going to get back on

0:13:14.650 --> 0:13:15.750
<v Speaker 1>track and try again tomorrow.

0:13:15.770 --> 0:13:15.850
<v Speaker 2>Okay.

0:13:16.200 --> 0:13:18.380
<v Speaker 1>And it really just comes back to that consistent effort

0:13:18.420 --> 0:13:20.800
<v Speaker 1>of not giving up too quickly. And it really just

0:13:20.840 --> 0:13:23.220
<v Speaker 1>leans into you becoming the version of yourself who's like,

0:13:23.420 --> 0:13:26.060
<v Speaker 1>I'm staying locked in. And if you make that a habit,

0:13:26.540 --> 0:13:30.450
<v Speaker 1>it will help you avoid the opposite happening where every

0:13:30.490 --> 0:13:33.290
<v Speaker 1>time something doesn't go to plan, your bad day turns

0:13:33.330 --> 0:13:35.170
<v Speaker 1>into a bad week, which turns into a bad month.

0:13:35.530 --> 0:13:37.680
<v Speaker 1>Which turns to you stopping and starting again, which we

0:13:37.720 --> 0:13:38.700
<v Speaker 1>want to help you avoid.

0:13:38.900 --> 0:13:41.699
<v Speaker 2>Yeah, I love the never miss twice rule. I fucking

0:13:42.040 --> 0:13:45.370
<v Speaker 2>live by this. It's like I can give myself grace

0:13:45.790 --> 0:13:48.630
<v Speaker 2>if I sleep in because maybe it's day one of

0:13:48.670 --> 0:13:51.329
<v Speaker 2>my period and I've been up all night with cramps. Okay, fine.

0:13:51.390 --> 0:13:51.770
<v Speaker 3>Don't worry.

0:13:51.820 --> 0:13:53.459
<v Speaker 2>I'm not getting up. I'm not going to the gym.

0:13:53.520 --> 0:13:56.210
<v Speaker 2>I'm not doing my morning walk. But you best fucking

0:13:56.230 --> 0:13:58.410
<v Speaker 2>believe that I will not make that a trend and

0:13:58.429 --> 0:14:00.890
<v Speaker 2>I'll be doing that the next day. Because as soon

0:14:00.929 --> 0:14:03.110
<v Speaker 2>as you give yourself, like I was saying before in

0:14:03.690 --> 0:14:07.870
<v Speaker 2>the last week's episode, if you give yourself the leeway

0:14:08.130 --> 0:14:12.300
<v Speaker 2>to constantly push things back, you're pretty much telling yourself

0:14:12.400 --> 0:14:15.140
<v Speaker 2>that like your goals don't really matter. Meaning we're doing

0:14:15.160 --> 0:14:19.160
<v Speaker 2>the opposite of building discipline and we're just procrastinating, avoiding

0:14:19.280 --> 0:14:21.980
<v Speaker 2>and falling victim to the excuses that we're trying to

0:14:22.040 --> 0:14:24.850
<v Speaker 2>get rid of and break, right? So I think it's

0:14:24.890 --> 0:14:27.850
<v Speaker 2>really important. Having the never miss twice rule is really

0:14:27.890 --> 0:14:29.790
<v Speaker 2>going to allow yourself to give yourself a little bit

0:14:29.810 --> 0:14:32.210
<v Speaker 2>of grace because we're humans and things happen and life

0:14:32.270 --> 0:14:35.290
<v Speaker 2>is busy. And sometimes it doesn't work out to plan

0:14:35.310 --> 0:14:37.750
<v Speaker 2>and we do need to be adaptable, but that is

0:14:37.810 --> 0:14:40.410
<v Speaker 2>not snowballing because that is where people get tripped up.

0:14:40.530 --> 0:14:42.720
<v Speaker 2>Exactly like what Gemma said. It's like, cool, we have

0:14:42.840 --> 0:14:45.840
<v Speaker 2>one off day, then we have three, then we have five,

0:14:46.040 --> 0:14:48.560
<v Speaker 2>then it's 12 months later, then it's five years, then

0:14:48.600 --> 0:14:50.500
<v Speaker 2>it's 10 years later. And we're like, oh fuck, how

0:14:50.520 --> 0:14:53.140
<v Speaker 2>do we put on this 10 kilos? So it's really

0:14:53.180 --> 0:14:56.540
<v Speaker 2>about catching yourself in those moments, allowing it to happen

0:14:56.580 --> 0:14:59.840
<v Speaker 2>for one meal or one training session or one alarm

0:14:59.880 --> 0:15:02.740
<v Speaker 2>snooze or one miss of reading 10 pages of your book,

0:15:03.320 --> 0:15:05.700
<v Speaker 2>but not allowing that to back it up. And also

0:15:05.740 --> 0:15:07.720
<v Speaker 2>when you do back it up, it feels like you

0:15:07.760 --> 0:15:11.420
<v Speaker 2>lose control. So like I'll use a step example. It's

0:15:11.440 --> 0:15:13.720
<v Speaker 2>like if I don't hit my 10,000 steps today, and

0:15:13.740 --> 0:15:15.260
<v Speaker 2>that's a goal that I want to work on getting

0:15:15.300 --> 0:15:18.460
<v Speaker 2>better at, for example, if I don't hit 10,000 today

0:15:18.520 --> 0:15:21.180
<v Speaker 2>by 2000, tomorrow I say I'm going to hit it

0:15:21.420 --> 0:15:24.310
<v Speaker 2>and then I don't. Now I'm making up 4,000 steps,

0:15:24.710 --> 0:15:27.670
<v Speaker 2>then 8,000, then 12,000. And then all of a sudden

0:15:27.690 --> 0:15:29.770
<v Speaker 2>it's out of control and it's hard for you to

0:15:29.810 --> 0:15:32.880
<v Speaker 2>catch up. And what does that do? Reaffirms we can't

0:15:32.910 --> 0:15:36.220
<v Speaker 2>do it. Reaffirms we're not good enough. Reaffirms it actually

0:15:36.360 --> 0:15:39.520
<v Speaker 2>is too hard to commit to. Meaning the next time

0:15:39.740 --> 0:15:41.820
<v Speaker 2>in six months time when you go, no, I'm locking

0:15:41.860 --> 0:15:44.200
<v Speaker 2>back into my steps, you already have evidence that you

0:15:44.240 --> 0:15:46.120
<v Speaker 2>can't do it. Meaning that it's actually harder for you

0:15:46.140 --> 0:15:46.740
<v Speaker 2>to follow through.

0:15:46.740 --> 0:15:49.720
<v Speaker 3>100% it snowballs. And I see it. We both see

0:15:49.740 --> 0:15:51.580
<v Speaker 3>it all the time. And that's why it's so important

0:15:51.600 --> 0:15:52.020
<v Speaker 3>to just.

0:15:52.610 --> 0:15:55.570
<v Speaker 1>Break the pattern before it becomes the thing that you're

0:15:55.650 --> 0:15:57.890
<v Speaker 1>always used to doing every time you have a little

0:15:57.930 --> 0:16:00.650
<v Speaker 1>slip up. And if you're someone who's always like, it's because,

0:16:01.120 --> 0:16:03.320
<v Speaker 1>you know, I can't do it perfectly or it didn't

0:16:03.340 --> 0:16:04.580
<v Speaker 1>go to plan and I'm going to have to play

0:16:04.600 --> 0:16:06.180
<v Speaker 1>catch up. It's just not a great feeling. It's like

0:16:06.460 --> 0:16:10.300
<v Speaker 1>just reset tomorrow. Now on that note, we wanted to

0:16:10.360 --> 0:16:12.480
<v Speaker 1>leave this episode with a little bit of a challenge

0:16:12.500 --> 0:16:15.650
<v Speaker 1>for our listeners for the next seven days. So what

0:16:15.670 --> 0:16:17.990
<v Speaker 1>we would love you to do is just set some

0:16:18.210 --> 0:16:21.700
<v Speaker 1>standard or non-negotiable that you want to work on improving

0:16:21.740 --> 0:16:23.900
<v Speaker 1>in your life. Maybe it's the fact that, let's just

0:16:23.920 --> 0:16:27.260
<v Speaker 1>say the steps, you really would love to hit 10,000 steps,

0:16:27.300 --> 0:16:30.510
<v Speaker 1>but you just keep making excuses or not prioritizing it.

0:16:30.820 --> 0:16:34.260
<v Speaker 1>For seven days, your goal is to lock in and

0:16:34.700 --> 0:16:37.620
<v Speaker 1>not make excuses and just get it done. And the

0:16:37.660 --> 0:16:40.580
<v Speaker 1>whole focus is just showing yourself that you can continue

0:16:41.100 --> 0:16:43.720
<v Speaker 1>to put in sustained effort for seven days.

0:16:43.780 --> 0:16:45.900
<v Speaker 3>It could be anything. It could be posting on social media.

0:16:45.920 --> 0:16:47.020
<v Speaker 3>Do you have any other examples?

0:16:47.060 --> 0:16:49.520
<v Speaker 2>Yeah, it could be, you know, you've had the goal

0:16:49.540 --> 0:16:51.160
<v Speaker 2>of wanting to get up early to read your book

0:16:51.180 --> 0:16:53.580
<v Speaker 2>in the morning to have me time. Okay, for the

0:16:53.640 --> 0:16:56.620
<v Speaker 2>next seven days, you're going to use the tools that

0:16:56.660 --> 0:17:00.650
<v Speaker 2>we've given you in this episode, our five steps, which were, one,

0:17:00.830 --> 0:17:02.970
<v Speaker 2>picking a non-negotiable, which we're talking about now.

0:17:03.330 --> 0:17:06.110
<v Speaker 1>Two, creating a minimum standard of things that you will

0:17:06.190 --> 0:17:09.090
<v Speaker 1>always result back to if you're not able to give

0:17:09.130 --> 0:17:10.530
<v Speaker 1>it 100%.

0:17:10.530 --> 0:17:15.350
<v Speaker 2>Then three, removing the decision-making, the decision fatigue by actually

0:17:15.390 --> 0:17:17.149
<v Speaker 2>getting organized and planning ahead.

0:17:17.430 --> 0:17:21.010
<v Speaker 3>Four, tracking the actual actions and processes that are going

0:17:21.030 --> 0:17:22.750
<v Speaker 3>to get you to the goal and not just the

0:17:22.869 --> 0:17:25.850
<v Speaker 3>outcome and focusing on the long, the thing that's a

0:17:25.890 --> 0:17:26.470
<v Speaker 3>while away.

0:17:26.770 --> 0:17:30.929
<v Speaker 2>And then lastly, actually implementing the rule of never missing twice.

0:17:30.990 --> 0:17:35.260
<v Speaker 2>So pick your non-negotiable, follow through those five steps. Lock

0:17:35.320 --> 0:17:36.820
<v Speaker 2>in for the next seven days and we want to

0:17:36.859 --> 0:17:38.540
<v Speaker 2>hear about it all in the comments, whether you're on

0:17:38.580 --> 0:17:41.500
<v Speaker 2>our YouTube or you're over on our Spotify. And we

0:17:41.600 --> 0:17:45.540
<v Speaker 2>will see you next month for a brand new episode.

0:17:45.580 --> 0:17:47.680
<v Speaker 2>If you have any recommendations or there's anything you're like

0:17:47.740 --> 0:17:51.629
<v Speaker 2>dying to hear about for a monthly themed season, let

0:17:51.670 --> 0:17:52.130
<v Speaker 2>us know in the.

0:17:52.090 --> 0:17:53.250
<v Speaker 3>Comments and we love you.

0:17:53.270 --> 0:17:53.340
<v Speaker 1>Bye.