Right Attitudes

Ideas for Impact

Change Management

Don’t Try to ‘Make Up’ for a Missed Workout, Here’s Why

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Why You Shouldn't 'Make Up' for a Missed Workout Fitness enthusiasts adhering to a training plan often grapple with the guilt of missing a workout. The temptation to compensate by intensifying the next session or sneaking in extra exercise on a designated rest day can be counterproductive.

Sustainable progress, not desperate measures, is the key to achieving fitness goals. Trying to make up for missed workouts risks injuries, overexertion, and excessive fatigue, ultimately undermining your training efforts.

Overtraining without adequate recovery hinders progress. Sometimes, it’s wiser to let go of a missed workout, as a single session won’t determine your overall success. By releasing the burden of guilt, you can shift your focus towards establishing a sustainable fitness routine.

Life’s unpredictability means it’s okay to recalibrate your expectations and prioritize consistency over perfection.

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The Best Way To Change Is To Change Your Behavior First

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How 'Faking It Till You Make It' Could Help You Change Visualize change as a triangular framework, with thoughts, emotions, and behaviors as its vertices. Manipulate one element, and the other two inevitably respond. When your thoughts evolve, your emotions and actions undergo transformation; altering your emotions can reshape your thoughts and behaviors, and changes in behavior can impact your thoughts and emotions.

This symbolic triangle acts as a guide for fostering meaningful change. It provides the flexibility to choose the route that best aligns with your individuality and circumstances. Start somewhere.

Idea for Impact: If you find yourself at a crossroads, acknowledging the necessity for change but waiting for the mental and emotional shifts to emerge, take a gentle step in the right direction. Embrace the timeless wisdom of “acting as if” or “faking it until you make it.” By altering your actions, you’ll soon notice your thoughts and emotions falling in line, per the Self-Perception Theory. Commitment becomes a potent catalyst for transformation—remember that your self-concept isn’t solely shaped by existing beliefs and emotions but can also be molded by your behavior.

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The “Adjacent Possible” Mental Model

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The “Adjacent Possible” consists of all those ideas that are one step away from what actually exists. One thing leads to another, and when you achieve an adjacent possibile, you may hit upon more adjacent possibles.

So exploring the edges can take you somewhere new that you can’t predefine. The adjacent possible is something that gets continuously shaped and reshaped by your actions and your choices.

Steven Johnson’s Where Good Ideas Come From: The Natural History of Innovation (2010) urges, “The adjacent possible is a kind of shadow future, hovering on the edges of the present state of things, a map of all the ways in which the present can reinvent itself.”

Johnson borrowed the conception from biologist Stuart A. Kauffman’s The Origins of Order: Self-Organization and Selection in Evolution (1993.) This book examines a fundamental law of evolution: how everything has to evolve one step at a time within its realm of possibility, which sits directly adjacent to its current position. Novelty isn’t an abrupt, isolated happening, but rather stem from the voyaging of what is adjacent or related to what already exists.

Idea for Impact: Start at the edge of what works. Then, explore the adjacent possibile space. You may just get to those streams of opportunities that lead to the next big thing.

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  5. What the Dry January Trap Shows Us About Extremes

When Implementing Change, You’ll Encounter These Three Types Of People

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'Change is like a Slinky' by Hans Finzel (ISBN 1881273687) To successfully make changes in your workplace, you’ll need to have everyone on board. But don’t try to get them all to accept change at once. Not everyone responds to change similarly; some employees will not react well to it initially.

According to Hans Finzel’s Change is Like a Slinky Paperback (2004,) you must anticipate your allies and adversaries. Determine which of these three groups each of your employees belongs to and adapt.

  1. The Innovators and Early Adopters. Some people love the challenge of change for its excitement and the opportunity to spearhead change. These employees can research the topic, develop prototypes, and act as “change ambassadors” to motivate people further down the hierarchy.
  2. The Careful Majority. Most employees will support change once they’re reasonably confident it’ll succeed. Demonstrate to skeptics what the change will represent and how it will benefit them and the company. Acknowledge concerns—both the spoken and unspoken—and the discomfort of being in unfamiliar territory while focusing on what’s within their control. Eventually, the majority will follow the early adopters’ lead.
  3. The Holdouts. A few employees may resist—and even sabotage—change because they feel uncomfortable about it, don’t believe in it, or can’t see any benefits in it for themselves. If their contentions are worth the time and energy to debate and discuss, make a fair effort to gain alignment on perspective and resolution on position, but be firm with your strategic direction. Get key organizational leaders to give these dissenters reasons and opportunities to get on board, but let them know the price if they don’t accept change.

Idea for Impact: The best managers understand that each employee has different skills, sentiments, wants and needs—and work to put each employee in a position to feel valued and contribute.

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Do You Really Need More Willpower?

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Sure, self-discipline is an asset. Plenty of successful people evidently benefit from having truckloads of it. However, strengthening willpower may not always be easy for the rest of us.

You can increase productivity and contentment simply by altering your environment. Make it easier for you (and others in your life) to confront temptation and adopt the habits you want.

Use stimulus control to shift your behavior:

  • Want to stop taking on more debt? Freeze your credit cards.
  • Can’t stop checking your phone for likes, comments, texts, tweets, and game requests? Disable the apps.
  • Want your household to be more organized? Establish routines and make things easy to put away with clearly labeled receptacles.
  • Want to switch to healthier snacking choices? Splurge on pre-washed, pre-cut, grab-and-go vegetables.

You’re more likely to start change when you put the stimulus for action into your environment.

Idea for Impact: Don’t get bogged down by thinking that lifestyle changes are entirely about willpower. In a world so heavily baited with pervasive cues and craving-inducing stimuli, the more you can tweak your environment to better condition yourself into your desired habits, the more likely you are to meet your goals.

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  5. Resolution Reboot: February’s Your Fresh Start

Use This Trick to Make Daily Habits Stick This Year

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The best way to catalyze significant change is by relying on highly specific habits and routines and making time for them amid the busyness of life.

Habit formation relies on consistency. Here’s a simple trick to prevent good intentions from slipping.

Suppose that you want to start a daily walking habit. You set a target to go for a walk for at least an hour a day. But some days, this habit might not be doable.

Consistency & Small Habits = Big Results

To prevent slipping on your daily goal and beating yourself up about it, establish two targets: one for the “good” days and one for the “tough” days.

Set the bar very low for when it’s not possible to dedicate an hour to walking. On the tough days, when you’re exhausted, hungry, feeling lazy and unmotivated, or you’re simply not in the mood to walk, you can go for a quick walk. And on good days, when you have more time and energy, go for longer walks. Average out the tough days with the good days.

Make it so easy that you can’t say no to maintaining your habit on the tough days. You’ll decrease your skipped days and sustain the habit’s consistency by lowering your expectations.

Another benefit of having easy-win targets for the tough days is that you nudge yourself into action. Let’s say you target reading an hour a day. On tough days, when you set out to read for just ten minutes, you’ll perhaps get engrossed in more of the task once you get started and find your way into the text. Action begets momentum, and you’ll find it easier to keep going at it.

Idea for Impact: Consistency is the Foundation of Building New Habits

Habits take a long time to create, but they develop faster when you do them more routinely and repeatedly. The more days you skip, the harder it is to get back into the habit. Set the bar low for the tough days and build deep-seated habits.

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Don’t Be A Founder Who Won’t Let Go

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You’ll never get a potential successor to take your job if you’re going to be peering over her shoulder constantly and talking to employees directly about what they’re doing.

When you have a case of the founder’s syndrome, you’re addicted to running the show, and you’ll have a hard time separating yourself from the company you’ve built. When there are conflicts, you’re often at the center of it and hold your vision and experience over the leadership’s heads.

In the long run, your compulsion to have a say in all the nitty-gritty of your company will undermine the future of the very company that you’ve devoted your life to. The best thing you can do for its future is to back off and give your successor real control.

Establish a timetable to disengage yourself from the operating decisions and set some firm rules about this transition. Spend increasingly more time away from the business and pursue other interests. Start to envision a world in which your next ventures or leisure activities will become the principal focus of your life.

Idea for Impact: Know when your work is over and when it’s time for you to move on to other things. Grooming exceptional talent to take over the business you’ve built and gradually letting go of control is one of the most challenging things a founder will ever do. If done well, it’s the most transformative you can do for your business.

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Real Ways to Make Habits Stick

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Want to make a new habit stick? Try piggybacking or ‘stacking’ it to an existing one.

Choose something you have no problem motivating yourself to do—say, brushing your teeth—then combine it with some habit you want to acquire. The existing pattern serves as the prompt for the new habit.

Most people have robust morning and evening routines; try stacking new habits into those practices. For example, if you want to do some mindfulness meditation every day, do it after brushing your teeth in the morning. Your wake-up routine becomes the cue to build a new meditation habit.

Better yet, associate the habit you want to achieve with a ‘temptation’ (something you love doing,) like sipping your morning cuppa joe. Your habit stacking plan may look like this: “After I meditate for ten minutes, I will have my coffee.” This way, the habit will become more attractive to you, making it more likely to stick.

Idea for Impact: Good habits build automatically when you don’t have to consciously think about doing them. Look for patterns in your day and think about how to use existing habits to create new, positive ones. Stacking habits can encourage you to remember, repeat, and, therefore, maintain a series of behaviors. Set yourself up for success.

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The #1 Hack to Build Healthy Habits in the New Year

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Even the more determined souls among us find that New Year’s resolutions aren’t effective.

Some of us don’t even bother making New Year’s resolutions anymore because we always break them. Mark Twain famously wrote in a letter to the Virginia City Territorial Enterprise in January 1863,

New Year’s Day: now is the accepted time to make your regular annual good resolutions. Next week you can begin paving hell with them as usual … New Year’s is a harmless annual institution, of no particular use to anybody save as a scapegoat for promiscuous drunks, and friendly calls, and humbug resolutions.

When we try to change everything at once, we set ourselves up for failure

We make bold resolutions to start exercising or losing weight, for example, without taking the steps needed to set ourselves up for success. Behavioral scientists who study habit formation argue that most people try to create healthy habits in the wrong way. Starting a new routine isn’t always easy.

Stanford University researcher B. J. Fogg, the author of Tiny Habits: The Small Changes That Change Everything (2019,) notes that jumping cold turkey into new beginnings upon the turn of the calendar demands a high level of motivation that can’t be sustained over time. He recommends starting with tiny habits to help make the new habit as easy and achievable as possible in the beginning.

Small Measures, Large Results

Small, specific goals are amazingly effective. Making a New Year’s resolution to “run a marathon this summer” is an imposing aspiration to get started on, but committing to “run two miles in 30 minutes thrice a week in January” is a first operating objective.

Break any big challenge into simple steps and just focus on getting to the first step. Taking a daily short stroll could be the beginning of an exercise habit. Then, regroup and think about step two.

The truth is, if you invest time and have even a little bit of success in any endeavor, you’re both more likely to believe the changes will last and commit more. Success builds momentum.

Idea for Impact: Good habits happen when we set ourselves up for achievable success.

Bold promises and vague goals don’t work well. Neither does beating up on yourself for lapses.

Make New Year’s resolutions by establishing long-term targets and making many small resolutions all year round. If you want to lose weight, resolve to pass up nacho-and-cheese and soda for a month.

Take one baby step at a time. Expect some setbacks. The willpower necessary will be small. And you’ll get better results that’ll actually stick.

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  3. Use This Trick to Make Daily Habits Stick This Year
  4. Don’t Try to ‘Make Up’ for a Missed Workout, Here’s Why
  5. A Worthwhile New Year’s Resolution

Focus on Rituals, Not Goals

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My biggest takeaway from James Clear’s Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (2018) is the importance of shifting your focus from your end goal to what your need to do regularly to reach that goal.

Though goals can provide orientation and motivation, Clear notes that committing to the system makes all the difference. Goals aren’t necessarily the best way to ensure things are done. Thinking about only goals tends to make people believe, “I’m not good enough yet, but I will be when I reach my goal.” This impedes their long-term progress.

Instead, Clear recommends centering on the routines and things you need to do regularly to reach the goal. For example: If you’re a swim team coach, and your goal is to win a championship, the system that you should focus on is training every day, “You should be far more concerned with your current trajectory than with your current results.”

Idea for Impact: A systems-first mentality beats a goal-oriented mindset. “Fall in love with the process rather than the product.”

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