newsletter archives
Discipline of steel #4
Why running errands doesn't count as exercise, healthy instant gratification, the only way to stick to your new routine... And a surprise in the PS.
I said it before.
Starting small and taking one step at a time is key to staying consistent and reaching your goals.
But make sure you understand 2 things:
Starting small is not the same as doing little.
Each step, no matter how small, must be given as much importance as the end goal.
Last week I talked about the importance of having simple methods and making the journey as smooth as possible.
But for this to work, we still need strict rules and hard work…
Are you still there?
Great. Because I’m about to give you a few rules that will make a big difference down the line, and in the mirror a year from now.
Read on to unlock a new level of discipline.
And remember, rules make your life easy.
1. Running errands burns calories but does nothing to build a habit.
Not all kinds of movement are equal, even at equal levels of energy expenditure.
Walking 10,000 steps because you have late Christmas shopping to do is surely tiring, but it’s not the same as going outside or stepping on the treadmill with the sole purpose of walking 10,000 steps.
Since the key is consistency, exercise that burns calories without reinforcing the habit of moving is suboptimal.
The point here is to not use what you have already done as an excuse to skip a session and break your routine.
You may have had an exhausting day, and I don’t mean to be insensitive. But building consistency is more important than burning an exceptionally high number of calories.
I’m not pushing you to overdo it, I’d never do that.
But if you had a tiring and active day, try to end it with some form of fitness exercise.
Even if it’s just stretching.
Never miss an opportunity to build a good habit and train your mind too. 🧠💪🏼
2. Shift your focus for instant gratification.
If you wake up and the first thing you do is look at the mountain you have to climb, you’ll go back to sleep.
But if the first thing you do is lace your shoes, you’ll be more likely to take the first step.
Then take the second step, and don’t worry about the third yet.
You want to live a fit and healthy life, and you know it’s going to take a lot of workouts, among other things.
You already know it, so there’s no need to keep thinking about it.
Stop obsessing over the end goal, it’s frustrating. Let time do its job.
Focus on the next step instead. Wake up today, and do that workout.
It’s only one. Do it and you win the day.
From now on, focus on winning the day, every day.
Then every day becomes an achievement.
And that is the type of healthy instant gratification you need.
3. The only way to start is to start small.
A treadmill will not make you work out, a gym membership will not build healthy habits and that latest 12-in-1 multi-gym will not turn you into a fitness addict.
You must start with yourself and you must start by doing.
Do the easiest thing you can do, now.
Take a walk after dinner, tonight.
Do a set of push-ups before your morning shower, today.
Go to that paddle game your colleague keeps inviting you to, not “next time”.
Tomorrow, repeat.
Slowly build those habits, THEN earn the gym membership or the running shoes you’ve been eyeing.
Because you’ve been thinking about these things the wrong way.
They will not make you work out. You will make them work for you when you become a regular.
They are your reward. Like a samurai earning a special sword as his skills get sharper.
And the sword in turn allows him to reach the next level.
Don’t put the cart before the horse and don’t expect tools to do the work for you.
It will be easier to reach your goals if you start small, start today, and start within you.
