Unbranded Break the Commit and Quit Cycle #3 · Title: Unbranded Break the Commit and Quit Cycle #3...
8
Transcript of Unbranded Break the Commit and Quit Cycle #3 · Title: Unbranded Break the Commit and Quit Cycle #3...
ENERGY AND EFFORT
If setting and achieving goals is something that you have never done before, your goal is bigger than you
think.
Our brain underestimates how much time and effort and practice and how much action we will need to
take to create a result.
That's why I subscribe to what I call "baseline minimums."
The hardest part is going from nothing to something. The amount of energy that takes to start building
momentum is why many of us don't get started at all.
So a lot of our goals, especially in the beginning, need to be smaller than we think until we learn how to
properly estimate the amount of energy and effort a goal will take and until we create a track record of
doing what we say we are going to do.
The idea of this program is to help set a track record of achievement...committing and not quitting.
A proven record of achieving things over and over will build your awareness on the amount of energy and
effort something will take.
It also builds trust with yourself and creates the notion that "you are a person" who sets goals and creates
results.
So when setting a goal, it’s important to consider the energy, the effort, and the skill required to achieve the
goal. We are basically talking about what you will have to do, the action steps you’ll have to take to achieve
that goal.
Then we have to consider our track record of achievement. This can be described as the percentage of
time that you do what you say you’re going to do, the percentage of time that you do the actions that it
takes to create the result that you want. This is all very measurable.
For example; my action item for playing my piano piece is to play at least 5 minutes a day. If I only play 5
minutes a day for 182 days out of the year, I am only hitting my target 50% of the time.
I am only putting 50% if the effort required to learn how to play my piece. I am only keeping to my
commitment 50% of the time. If I am keeping track, and I know that I am only taking 50% of the action
required, it should be no surprise if I can not play my piece the way that I would like to at the end of the
year.
scales - 5 minutes weekly
finger exercises - 5 minutes weekly
play - 5 minutes daily
weight workout 3 times a week
cardio 5 days a week
no sugar, no flour 90% of the time
sleep score of 80% at least 90% of the time
condition Dutch 2 times per week
trail ride Dutch 1 time per week
Dressage movement 3 times per week
ENERGY AND EFFORT
So when we underestimate the energy and effort required and we aren’t prepared for the work that we have
to do, our chances of creating the result that we want are so much lower.
Now, I’m not saying that you have to set goals where you 100% will achieve the result.
What I am suggesting is that you set a daily or weekly baseline minimum action plan so that you have a
higher probability of achieving something so that you can create the track record of creating results.
If my action plan was to play 20 minutes a day vs 5 minutes a day, for sure I would have a lower percentage
of achieving that action item.
Use this space to think about the effort and skill required to create your goal.
Make a list of what do you need to do or learn to create your result?
1.______________________________________________________________________
2. _____________________________________________________________________
3. _____________________________________________________________________
4. _____________________________________________________________________
5. _____________________________________________________________________
How often do you need to do it? How many minutes per day? How often weekly?
My example for my piano goal:
1.
2.
3.
Example for dressage goal:
1.
2.
3.
4.
5.
6.
7.
I have created a tracker for you. There are 6 pages, so I suggest that you print additional copies of these
pages. Simply list your actions under the actions column and make a check when you complete it.
TRACKERACTIONS M T W H F S SU
W E E K O F :
TRACKERACTIONS M T W H F S SU
W E E K O F :
TRACKERACTIONS M T W H F S SU
W E E K O F :
TRACKERACTIONS M T W H F S SU
W E E K O F :
TRACKERACTIONS M T W H F S SU
W E E K O F :
TRACKERACTIONS M T W H F S SU
W E E K O F :
