Small Changes Lead to Big Results

Over the last few months, I’ve skipped dinner several times. It wasn’t the easiest thing in the world to do, but it wasn’t as difficult as it sounds, either. The key was to drink a lot of water in the afternoon to help me feel full.

The funny thing is that this little change leads to big results. Every time I do this, I lose weight. I’m not entirely sure if it’s from eating fewer calories or just getting rid of excess water weight. But the point is, I’m lighter the next day.

This is a little change, but it has lead to big results. It takes me a from a place of losing weight inconsistently to a place where I can lose weight every single day.

And that is awesome.

Sometimes it makes sense to batch things together. For example, if I take care of all email once a day, it may only take me 20 minutes. But if I do it in small chunks, or as it comes in, it may take a total of an hour.

The same goes for cooking. You can cook 7 of the same meals in 2 hours, or spread it throughout the week and spend like 4 hours total. It doesn’t make sense.

But not everything is like that. Sometimes you have to make small changes to daily routine. Like – skipping a meal. Or exercise. Or writing.

These aren’t big changes, but you can’t just do them every once in a while. They work a lot better if you’re consistent.

Skip a meal every day. Write a few words every day. Exercise for a few minutes every day.

Life isn’t about maximizing your time, but we should try to be productive and effective. We should do what works well. And that often means making the right small changes.

The books The Compound Effect and The Slight Edge are both focused around this concept. Definitely go check them out if you haven’t read them yet.

Follow the Proven System

I’ve joined a number of different programs in my life.

  • Online courses on building a side business
  • Weight loss systems
  • Books on how to interview better
  • Tutorials for using software, like Tableau
  • Etc.

One thing I’ve struggled with is following the system to a T.

For example, right now I’m using a weight loss system. It is working okay, but guess what? I haven’t been following it 100%. Even though I haven’t really been eating junk food, I’ve been eating more calories than it recommends.

Not only that, but I’m eating the wrong types of foods. It says to eat lean meat and a bunch of veggies – I have a few pieces of pizza.

Again, could be worse- I could be eating a big brownie smothered with ice cream. But I’m not doing what I should be.

…hence, my results are hindered. I’m losing weight, but not as fast as I could be.

The same goes with a course I took on freelancing. I followed it kind of, but not 100%. So where does that get me? I’m not making as much as I could be with it. I have a little success, but not much.

Whereas if I’d followed the system, I’d probably be much better off right now.

Avoiding bright shiny object syndrome is tough. It’s a lot sexier to chase that exciting new thing than pursue the system we signed up for.

It’s tempting to go off track. To think “well, I know a better way to do that.” Sometimes that may be true. But you know what? When someone successful lays out a plan with a successful track record, it’s at least worth giving that plan a shot before moving into something else.

Trying new things is okay. Actually, it should be encouraged. But following the given system should be the #1 priority.

Are you following the systems provided to you? Or do you tend to stray off course like I do?

Pressure Can Turn You Into Dust or a Diamond

First off, let’s make one thing straight. I’m not saying I want to be a diamond. Jewelry and flashy stuff isn’t really my jam.

But when it comes between choosing whether or not I get crushed into dust or become as hard as a diamond? I’ll choose the diamond.

Right now is one of the most stressful times of my life. My wife and I have a two year old and 3 month old. I’m trying to wrap up an MBA program, which takes a good bit of time. I don’t know where I’ll be working when I graduate yet, so I’m trying to look for a job.

On top of that, I’m trying to build a side business for extra money, do maintenance around the house, take care of the dog by walking him, lose weight, visit my grandma regularly, and take some time out for myself to read personal development books and play video games.

I’m busy. And I know as my kids get older, I’ll get even busier in some ways by having to take them to things like sports or music practice.

There’s a lot of pressure on me right now, especially financially. I’m getting to the point where I feel like I need to take almost any job I can get. I have student loans to pay back and my wife’s income won’t be enough to sustain our current standard of living.

Under all of this pressure, there are two things I can do:

  1. Crack and crumble into dust
  2. Be hardened into a diamond

This can either be a growing opportunity, or one that makes me fall apart.

Something that helps me become stronger as a person, or something that causes me to throw my hands up in the air and say “screw it.”

I don’t know about you, but I’m choosing the former. I love personal development, the idea of getting better every day. One of my favorite quotes is the one by Jim Rohn that I mentioned in my last post, saying that you have to work harder on yourself than you do on your job.

Plus, there’s a whole book about this! In The Obstacle is the Way, Ryan Holiday writes: “The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition.”

That’s part of the Stoic philosophy to take the world as it comes. Nothing is bad or good- it just is. And we can use events and time periods, especially those of high stress, to improve our future condition.

Right now, I’m learning important skills.

How to manage under pressure.

How to think about creative ways to build a business.

How to raise my kids well.

How to act with courage even in the face of fear.

How to gain clients.

These are skills I’ll continue to use for the rest of my life.

I’m becoming as hard as a diamond, which will help me carve the right path in life.

 

It Doesn’t Get Easier. You Just Get Stronger.

I’d never heard this phrase until a few weeks ago. I figured it was something a lot of the guys in my new workout program say, but I was wrong. Apparently a lot of people have said/heard it across the internet.

Shows what I know.

I love this quote though. It’s a perfect example of what happens in life. Life will NEVER be easy.

Financial difficulties. Health problems. Relationship trouble. Loved ones moving or passing away. Career anxiety. Screaming, unhappy children.

And even if you don’t have any of that stuff going on, rest assured that we’re destroying our planet. So you always have that to worry about.

Life is tough. But that doesn’t mean we have to fight it like a weak, sick puppy.

Instead, we can get stronger. Build a stronger body. Meet powerful people in our industry. Learn new skills. Improve, improve, improve.

Jim Rohn once said “Work harder on yourself than you do on your job.” Even though he was talking about income in that instance, it’s a great principle to apply to the rest of our lives as well.

As we work on ourselves, we become more capable of handling what life throws at us.  We become stronger.

The workout program where I heard this phrase is called F3. It stands for Fitness, Fellowship and Faith. It’s a group of thousands of men who work out together, build relationships and pray for each other.

Some of them have been doing it for YEARS. Working out early in the day, several days a week.

You know what? They still struggle! Sure, they can do a lot more pushups or squats than they could when they first started. But because of how the workouts are structured, they still wear themselves out.

Instead of doing 20 pushups (like I do), they do 50.

Instead of running at a 10 min/mile pace, they run a 7 minute pace.

It’s still hard for them. It didn’t get any easier. But they got stronger.

That’s what it’s all about. From getting fit to achieving success in our careers to caring for young children. It will always be tough, but the key is to remember that as we work at it, we are getting stronger every day.

How to Lose 15 Pounds in 17 Days…Even While Doing it “the Wrong Way”

I’ve been struggling with my weight for years now.

Actually, I’ve struggled with my weight on and off several times throughout my life. It started in middle school, when I spent most of my time either playing video games or sitting on my butt at school.

At the end of high school, I lost the extra weight. I got pretty fit actually, by running every single morning around my neighborhood and cutting out junk food. Then I joined the track team and a weight lifting class.

In college I didn’t gain much weight back, but I was squishier than I would’ve liked. I always weighed less than 180 pounds, but I didn’t have muscle definition.

Ever since about a year after I graduated, it has been downhill. I graduated 8 years ago and weighed 60 pounds heavier than I ever did in college. I would tend to weight the same thing for a long time, then some event would have me eating unhealthy for an extended period of time, and I’d put on weight.

For example, I went to a 3 week training for work. We had food available all day and a generous per diem for dinner, which meant eating well every night. I gained 15 pounds on that trip.

A year and a half later, I spent a few weeks doing my Air Force Reserve duty. They have a very tasty fast food restaurant by that base I don’t have close to home, so I indulged myself. Another 13 pounds added on!

Sure, I’d lose some of the weight occasionally. Usually it was a low-carb diet or fat fast. But the crazy thing was as soon as I started eating carbs again, the weight would come back. Actually, I would tend to binge when I got stressed and saw the weight coming back, making it all worse!

I joined a local weight loss clinic. They provide a very detailed diet, but following it takes a lot of work. It’s eating a ton of food, even if you don’t feel hungry. The food was boring, because I couldn’t eat most sauces or salt.

Plus, cooking up that much food every day is a pain! I suppose the successful people pre-cook their meals, but I struggled with carving out the time to do that.

So I ended up joining a different program. I researched this one a lot before joining, because it involves drinking a few shakes throughout the day, then eating a healthy meal and snacks. To be honest, the structure is similar to the Slimfast diet. The difference is in the quality of the shakes.

In the program I joined, the shakes are made from organic, healthy ingredients. I can’t say the same for other shakes out there that I’ve seen.

This program also focuses heavily on cleansing the body of toxins. Because our bodies build up toxins over time from the foods we eat and air we breathe, it’s important to take action on eliminating those toxins regularly.

I joined the program 17 days ago. During that time I’ve messed up countless times. I haven’t eaten unhealthy foods, but I did eat way more calories than I’m supposed to.

Who can blame me? I went on vacation to the beach for 4 days. I also went to a childhood friend’s wedding.

Yet I’ve still lost 15 pounds. Some of that is water weight, but a LOT of it is fat.

How do I know? For one thing, my clothes feel a lot looser.

But I’ve also been surprised at the fact that my weight didn’t balloon up on the days I ate more. That’s proof that I’d lost FAT, not just water.

When I would go on a low carb diet and come back on carbs, I would put a lot of water weight back on quickly. That’s because cutting out carbs reduces water retention, so a lot of the initial weight lost is just water.

This program is different. I’ve lost fat, pure and simple. I haven’t been my current weight (225) in 8 months, so I’m excited! I’m going to keep following this system because it’s rocking it, and I look forward to seeing what happens in the next 17 days.

How are you taking care of your body? Are you giving it the nourishment it needs and staying at a healthy weight? Or are you like me, struggling for years to lose that extra weight as you combat things like binge eating?

All of the Knowledge in the World Won’t Help if You Don’t Do This

I just had a bit of a revelation.

I love learning new things. 

Sometimes it’s software. Right now I’m teaching myself how to use Tableau.

Sometimes it’s more academic- hence why I’m in my MBA program right now.

Sometimes it’s a principle that has helped people. My current Audible book is The 5 Second Rule by Mel Robbins.

Constant learning is something I love. It helps me feel like I’m growing as a person. And the more I grow, the more I become.

The problem is that I don’t have the greatest track record of putting what I learn into action.

For example, I first read The Four Hour Work Week over 5 years ago. Even though I’ve tried to incorporate some of its principles into my life, I can’t say that I do it regularly.

 

Another example is nutrition and fitness books. Over the years I’ve learned (and forgotten) more than most people ever learn. So am I in the best shape of my life? No way- even though I’m losing weight right now, I am still very overweight.

It’s said that knowledge is power. But we all know that the real power is applied knowledge. 

If I know eating gluten will cause leaky gut but I continue to stuff my face with bread, my knowledge isn’t helping me at all. In fact, it’s making things worse because I will kick myself later.

If I know I have the choice between a fun activity and working on a passive income stream but I choose the fun activity time after time, I’ll be mad at myself . I will know I cheated my future self, and even my family.

So yes- learning new things is great. But it’s not enough. I need to improve my ability to take action on my goals. Even if it’s just for 5 minutes at a time.

One way I’m going to do that is use the 5 second rule by Mel Robbins. The basic premise is that if I have a thought of something I need to do, I immediately start counting down from 5 and then take action.

5. 4. 3. 2. 1.

Then I go.

The reason this is powerful is it doesn’t give me time to “feel” a certain way about the action. I’m not giving myself time for fear or anxiety to build up. I can’t talk myself out of it. I just do it.

Sometimes this may mean working on a blog post (like right now.)

Other times it will be working out or making a phone call or applying to a job. Whatever it is I feel like is the most important thing for me to do at that moment.

This is powerful for another reason though. It helps me build habits. And as I build a new habit, it becomes so strong that I won’t be able to skip it as time goes on.

For example, take writing. I’m not in the habit of sitting down to write everyday. The struggle with getting words on a blank canvas isn’t something I constantly face – even though I want it to be.

But the best way for me to overcome that is to make a habit. Sitting down to write everyday – even if it’s just 50 words. If I do this every day – especially at the same time – I will slowly build a new habit. Before I know it, I’ll have thousands and thousands of words published.

The same goes for working out. I don’t do it regularly. I’ll think about it, but then figure “I don’t have the time” or “I don’t feel like it right now.”

But what I’m learning right now is to use the 5 second rule to overcome that. Even if I only work out for 4 minutes, that’s a lot better than nothing! It builds a habit, it builds a stronger body, it builds momentum and it builds a bias towards action.

This is largely what the book Mini Habits by Stephen Guise is all about. Taking regular, tiny actions towards a goal will build a habit that becomes so strong it’s hard to not do it.

Stephen started by setting a goal of doing just 1 pushup a day. Sometimes that’s all he did, because he suddenly realized it was 11pm and he hadn’t done it. But usually he did a lot more.

There’s a lot of great information out there on habits, and I’m going to write more about them in the future as I get better about them.

Healthy eating, calling old friends, reaching out to influencers, applying for jobs, etc. These are all things I want to do better. Each one of these things can be life-changing if I let them.

But the key is applying the knowledge I’ve learned. Even if it takes some kind of little trick like the 5 second rule, the most important thing is to progress. As I progress and build momentum, I’ll become unstoppable.

All I have to do is improve myself 1% everyday. That’s what James Altucher recommends, and considering how successful the guy is I figure it’s good enough for me.