“…we are we repeatedly do. Excellence, then, is not an act but a habit.” -Will Durant
The quote above, often mis-attributed to Aristotle, is used so much I was a little hesitant to use it here. It’s so true though, and sums up he point I intend to make so well that I couldn’t help it.
It’s not that you can’t reach success or excellence without using habits to drive your progress – but more that using habits to drive your success is the closest you can get to a guarantee that you’ll get there. Habits, like the Colorado river cutting away at the Grand Canyon, are an extremely potent force when leveraged over a long enough period of time. So what makes habit development so important?
Unless you’ve been stuck inside Rock Cave for the last few months without an HM05, you probably know about Pokemon Go. As a side-effect of its wild popularity, people have been touting it as being one of the most successful fitness apps to date and some have even been suggesting it’ll have a big effect on fighting obesity.
While I think it’s being a little optimistic to think a little extra walking is going to get everyone fit, it definitely is getting otherwise sedentary people out and moving around – so what is Pokemon Go doing so differently from the Fitbits, Jawbones, VivoFits, et al. that never sparked nearly as strong of a fitness craze as expected? Moreover what lessons on motivation and taking control of our own fitness can we take away from its successes?
A problem I see repeatedly in people who begin a new fitness program – whether it’s strength training, bodybuilding, or something else – is what I call program paralysis.
Program paralysis is where a potential trainee spends so much time working on developing or finding the perfect training program that they either never actually manage to get started on it, or they over-complicate it to such a degree that they start it but then drop it after a few weeks because it’s too much for them.
It doesn’t have to be that complicated. If you’re a new lifter/trainee rather than stress over all the minute details just get these handful of things in line in your programming and you’ll be fine. These are mostly specific to strength training, but trainees focusing on bodybuilding and other aspects can take things away as well.
Sometimes a little bit of procrastination isn’t a bad thing. It can be a good way to clear your head and come back to something with a new viewpoint or to hop over to work on another task for a while.
If you spend hours every day trying to combat procrastination though, that’s a problem.
When you can’t seem to get anything done because you’re always getting distracted, putting things off, and avoiding the tasks you need done the most in favor of other things your ability to be productive and successful plummets. If that’s a problem you face often, a few of these quick tactics to get yourself back on a productive track might be just what you need.
We talk a lot about efficiency here – not necessarily because we feel everything has to be optimized and made super-efficient, but rather because a lot of things in life get severely over-complicated. As a result people struggle with things not because they can’t do them or they’re too difficult, but instead because they get too caught up in minutiae to make any real progress.
Fat loss is an excellent example of that process in action.
There’s so much information on fat loss out there that it can be staggering. Should you or shouldn’t you eat breakfast? Is meal timing important? Should I go paleo, eat vegan, use a detox program, do a juice cleanse? Should I sprint, run a 5k everyday, lift heavy, not lift at all?
It goes on and on.
If you’ve always wanted to learn a second language but have struggled to get to even a basic speaking level even after years of classes and study, you’re not alone. Just about everyone has a story about how their four years of classes in Spanish, French, or any other language during high school or college left them totally unprepared to converse with native speakers. It isn’t a problem with the students – the problem is no one is ever taught the most effective ways to learn.
For the past month we’ve been working on a guide that details the process Caroline and I use to kick start all of our language learning projects and enables us to learn a substantial volume of new vocabulary in a very short time so we can start speaking and practicing the language as soon as possible. We’ve finally finished, and the 60 page guide is available for download at a special discount to celebrate its launch.
Just about everyone would say they want to find their purpose in life.
Sites like LifeHacker, TinyBuddha and the like are full of articles on it, books like The Purpose Driven Life consistently top the sales charts in the relevant categories – everybody seems to be desperately trying to figure out the plan that’s been laid out for them.
I think they’re completely missing the point.
Personal development is something we talk about a lot here – primarily because the one thing I know for certain that everyone has and has control over is themselves. No matter what other variables there may be, I know for certain (at least until someone develops serious A.I. anyway) that anyone reading this has a self that they can improve.
To this end we tend to focus on more ‘high level’ or specific aspects of personal development. I wanted to reverse that a bit and look at the bigger picture structure most successful personal development follow. I know as a self-defense instructor how important it is to go back and refine the basics, so I’d like to go back and refine the basics of personal development.
Being about three quarters of the way through the first month of our semi-unofficial Swedish challenge, I’ve noticed one of the biggest obstacles atarting out was that I had almost entirely lost my study habit. With so many other things going on I’d frequently forget to do my vocab study until way late in the day. Then I’d either have to grudgingly accept that I was going to be behind and have to do extra to catch up, or force myself to grind it out before bed when neither my heart nor head were really into it.
As a result I fell a bit behind and have had to play a lot of catch up. (I’ll post a full analysis of how well I did at the end of the month challenge period.) It got me thinking a bit about how hard it could be for people who had no past experience building that habit. After all, I’ve done this all before and have a solid handle on how to bring that daily Memrise habit back. If you struggle to build habits or have never done it before I’m sure it’d be even more difficult.
So here’s how to build a habit that will stick, and how to use it to aid your language learning.
In a way, this is equal parts both a personal challenge and also an experiment. We’ve wanted to learn Swedish for a while now, mostly because of my ancestry (I’m told ‘Wik’ comes from the same Swedish root as the ‘vik’ in ‘viking’, and one of our family historians insists that there’s some evidence ancestors way back of ours were vikings).
It’s no fun if you can’t make it a challenge though, so I’ve been considering ways to ramp things up a bit. To add that challenge element I decided to see how far we can get in the language in 3 months with what I would consider a minimal amount of study. What I mean by that is, we’ll only be studying for a few hours each night on the side of our other projects – not spending 8 hours a day cramming.