Alexandersmap

    Tag: Atomic Habits

    • French Lessons

      I’m currently learning French using Duolingo. I’ve dabbled in the language before, but dabbled is the key word: never fully committing to learning French… until now. Novice level? Oui. I’m 49 days into a streak of Duolingo French lessons, trying to spend a minimum of 20 minutes on it every day. Sure, I won’t be on the French lecture circuit anytime soon, but those 20 minutes add up over time (100 minutes or 16+ hours) and I can see progress. Repetition penetrates the dullest of minds, and slowly I see it making a difference. As with reading I catch the bug and wanted to jump into Spanish, Portuguese and German too, but I’m holding them all at bay and focusing on incremental improvement in French. You master nothing when you’re distracted by everything.

      Learning as an adult requires an open mind, patience with yourself, discipline and a good sense of humor. It’s become another part of my daily habit routine, admittedly not at the level of immersion but good enough to move forward in a busy stack of days. Duolingo is a better version of a game on your phone; some days I’m clicking right along getting everything right, some days it’s a struggle, but every day I learn something new. Perhaps I’ll book a trip to Quebec City or Paris as both incentive and reward for sticking with it if I start to slow my pace, but for now 20 minutes a day seems to be moving me along the path to fluency à la vitesse d’un escargot.

      I read the book Atomic Habits just over a year ago, and it’s remained hugely influential for me. Habit formation is either conscious or unconscious, but we all have them. I’ve removed some bad habits, unfortunately kept a few I need to separate myself from, and added some great habits that offer tremendous upside to my life. I’d count my Duolingo sessions as a great habit addition, just as reading more and writing every day have been. Novice level for sure, but I’m keeping the streak alive and we’ll see how it goes. French, un pas après l’autre….

      “L’attention est le début de la dévotion (Attention is the beginning of devotion.)” – Mary Oliver

    • Doing Things That Matter

      A little more than a year into my focus on daily habits, the overall the results are encouraging.  James Clear’s Atomic Habits poured gasoline on my focus on doing things that matter every day,  beginning with small things like reading more, writing every day and exercise.  It started with changing the routine when I got up in the morning, where once I’d consume sports media, check email, scroll through social media or play Words With Friends first thing in the morning, I started focusing on the very small habits that might move me forward.  Exercise to get the blood flowing, reading to get the brain matter firing on all cylinders, and writing, to finally do what I’ve been putting off for most of my life.  These aren’t everything that matter in my life, but they were the things I was pushing aside to focus on the other things.

      Priorities remain: family and work obligations come first, but following close behind are the daily habits. In fact, each habit improves the quality of my life, which improves the whole. Pretty simple, really, if you just incorporate the right habits and build them into your routine.  I’ve seen tangible momentum in all three, with the writing on this blog a measure of proof to consistency.  You’ll have to take my word for it on the exercise, and just like the writing daily habits add up over time.  I’ve seen the scale slowly – painfully slowly – showing consistent improvement.  I’ll take that.  I write a lot about writing, and walking.  And then there’s the reading….

      Once again the books are piling up, with four in the cue already I just purchased a Kindle version of Siddhartha by Herman Hesse and revisited Working Days: The Journals of The Grapes of Wrath 1938-1941.  It would be far better to finish one of the original pile before adding more, but so be it.  Books tap you on the shoulder and tell you “It’s my turn” when they feel you’re ready.  This morning Hesse and Steinbeck were both bullying their way into my reading time, and I welcomed them with open arms.  My reading is accelerating, not by speed-reading (which I’ve tried but don’t enjoy), but through focus and occasional multi-tasking (reading on the Kindle app on the iPhone while in line at the store, and more frequently, reading with maximum font on the treadmill while churning out steps).  Consistent, daily reading has been one of the best things I could’ve done for myself.

      So what else matters?  Plenty.  The world is getting exponentially better in many ways, and sliding into the abyss in a few ways.  If you want to improve the world around you it starts with contribution.  The more you do, the more capacity you have to contribute more; more effort, more money, more intellectual horsepower, more empathy, more credibility, and more time.  Ironic, isn’t it?  The more you do the more time you’ll find for the things that matter.  And there’s plenty that matters, if you take the time to think about it.  And that’s where I find myself today, thinking about it and taking a small measure of action, one step at a time.

    • Changing the Perspective

      There’s no place like home, but there’s a lot to be said for changing the view once in awhile. So we picked up and relocated to the Cape for one night in the middle of a work week. I’m back to work today, but with a refreshed mind. We settle into a pattern of familiarity when we do the same thing day-after-day. Routine is powerful, and can be hugely beneficial in earning compound interest over time from daily, positive habits. But sometimes the plaque buildup on our minds needs a cleansing to create new perspective on a project or problem you might be tackling. Nothing changes perspective like a system re-boot like a vacation or a sabbatical.  But those opportunities aren’t always there. Changing scenery does the trick most of the time, even when you can’t take extended time off.

      This morning I’m back to work, but the view out the window has improved, and a quick early morning walk on the beach offered its own rewards. I noticed a burst of energy in my work tasks, and I’ve seen the fog burn off, not just on the bay but in myself as well. I re-read a bit of Atomic Habits this morning as well. Something kept bringing me to this graph that illustrates the conflict between expectations and reality. James Clear calls it the “Valley of Disappointment”. Seth Godin calls it “The Dip”.  It’s the lagging measure of results to actions you’ve taken.  Whenever I start a new sales job I try to gauge the amount of runway I have available to take off.  If you aren’t selling the trendiest stuff out there at commodity prices then you need time to build demand for your product, build a channel, get it specified, wait out budget cycles and finally get it purchased for installation.

      Valleys of disappointment happen, but it’s important to see the forest for the trees.  Perspective is invaluable when you’re in the valley, and just as important when you’ve climbed out of the valley.  A little change of scenery almost always does the trick.  Sometimes that scenery is physical like the beach, sometimes it’s mental, like looking ahead instead of looking back.  Jon Acuff wrote in a recent newsletter about the ten year question.  In short, what will you look back on ten years from now and wish you’d done today?  That is what you should do.  Acuff flips the narrative from looking back with regret to fast forwarding to a future you, and looking back from there.  Fascinating exercise, and a good way to give you perspective on what is important now. So I tackled the day with new energy, new perspective and a new focus, and that was the goal all along.

       

       

    • Identity

      For all the goals and strategic plans I’ve put together in my lifetime, I don’t believe it all led to a massive leap forward in fitness levels, or weight, or quota attainment, or some other goal I’ve had along the way.  Don’t get me wrong, I’m a big believer in goals and working plans.  But identity trumps all.  And over time, what you identify yourself as is much more critical to who you are in the end.

      “No, that’s not me.” – Arya Stark, Game of Thrones

      “The identity itself becomes the enforcer.  You do it because it’s who you are and it feels good to be you.” – James Clear, Atomic Habits

      Identity changes over time of course, hammered into shape by life experiences, hardships and setback, lucky breaks, being born in the right place at the right time, and the people you surround yourself with.  I grew up thinking of myself as a son, grandson, brother, cousin, nephew, friend.  Later I evolved into a student, athlete, hiker, rower, mountain biker, sailor, salesperson, manager, husband, father.  And along the way I’ve dropped a few things while adding others.  I don’t mountain bike anymore, but I still had my mountain bike from when I was 24 until I was 48.  I kept telling myself I’d get back to it eventually until I told myself eventually wasn’t happening.

      I’ve seen friends go from couch potatoes to avid, frequent hikers and change their bodies and outlook on life in the process.  I’ve experienced and watched others deal with depression, loss of family members and job loss, divorce, health scares and relocation to faraway places.  Ultimately it all impacts your identity – who you believe you are – and changes it.  But identity works the other way too – when you identify yourself as a resilient, disciplined athlete you’re much less likely to react to setbacks with destructive behavior.

      Time and bad habits erode the best of foundations, so reinforcing identity with positive habits is the best way I know maintain a solid base.  I’ve watched my wife run consistently for the entire time that I’ve known her, and it’s a core part of her identity.  We have more 5K t-shirts in this house than I can count, and everywhere I look there’s another road race medal hanging off of something or other.  But it’s an identity that makes her healthier and more resilient than a lot of other people in the same age bracket.  Her consistency of effort is admirable and a source of inspiration for me as I fight year in and year out to build a similar level of consistency in my workouts.

      I’ve been doing the same routine all month, and honestly I’m not making a ton of progress from a weight loss standpoint, but I am getting stronger, I am reading and writing more, I am feeling better about myself and I am reinforcing a new identity as an disciplined person who works out every morning, is an avid reader and consistent writer.  That reading and writing part of my identity has led me to seek out new places on the map, and to chase down long forgotten ghosts and dance with them across history.

      James Clear’s Atomic Habits was a timely read for me, and I’ve referenced it here and in many other blog posts since I read it.  Perhaps the one phrase of his resonates more than any other, and that is in building habits slowly, at a point that feels like it’s not work, we are casting votes for your new identity.  Such a simple phrase, and yet it instantly highlights exactly what daily routines, habits and systems are doing; working in your favor or against you.

      New Years Eve, birthdays, new quarters or months; all offer an opportunity to reflect on the past, determine what went right, what needs to be improved upon, and what changes to your routines and system need to change.  Of course, every moment offers the same opportunity.  What I was five minutes ago impacts who I am now (so don’t eat that donut), and what I do now – this moment – casts a vote for what my identity will be now and in the future.  Simple right?

       

    • Habit Loops and Morning Routines

      I’m in the middle of establishing a new habit loop that is embarrassingly easy at the moment.  I set my alarm for 5:45 AM in case my internal alarm clock doesn’t work.  When I get up I immediately get dressed in workout clothes, go downstairs and turn on the coffee maker.  I pour myself 16 ounces of cold water and finish it, then head down to the basement for a workout.

      My workout is the embarrassing part, at least for someone who’s done a lot more over the years.  I set the erg for 500 meters, slide up and down on the seat a few times to stretch out my calves, take off my wedding ring and row the 500 as a warmup piece.  When I finish it, I slip the by now cold ring back on my finger, feel it warm up as my body heat conducts onto it, and then stand up.  I take a breath and then do 10 burpees with emphasis on full range of motion on the pushup and big air on the jump.  After 10 burpees I sit back down on the erg and repeat the routine I did with the 500 meters and the ring.

      This workout is more of a warmup than a real workout.  I know that.  But I’m establishing a routine following the advice of James Clear in Atomic Habits.  I’m going to eventually built up to 5000 meters, add weights to the workout, pullups and pushups, and all that.  But for now when I wake up and I’m reluctant to get out of bed my mind is wrapped around this quick routine, and I’m not going to rush the process as I build the habit.

      To complete my habit loop, I walk back upstairs after the workout, have another 16 ounces of cold water, make a cup of coffee, grab my ipad and sit down to read a page of The Daily Stoic and several pages of whatever book I’m reading.  At the moment I’m re-reading Walden.  Once the coffee is done and I’ve read several pages, I begin my regular day.

      Habit loops are funny things.  I’ve established, slipped out of, and re-established habits over the years.  But I always default to simple.  And I’m keeping things simple this time around.  I was doing 50 burpees every day last summer and fall, until I injured myself pushing through when my body was telling me to take a break.  That was a good lesson that I hope I’ll remember.  Instead of making myself do 50 burpees I’m doing 10 with the 500 meter warmup before and a 500 meter cool down afterwards.  Adding more to the routine is fine, but this will be my minimum activity when I’m at home.

      When I travel I won’t have access to an erg.  So I’m going to have to change the routine up for those days.  The easiest thing to do is walk, and so I’ll walk for a warmup, do the burpees, and walk some more.  Travel exercise will be the real test for this habit loop.  But for now I’m going to just keep on doing what I’m doing, gradually adding more meters and exercises into the habit loop.  Simple, right?

    • Routines & Systems

      “Routine is one of the most powerful tools for removing obstacles.  Without routine, the pull of nonessential distractions will overpower us.  But if we create a routine that enshrines the essentials, we will begin to execute them on autopilot.” – Greg McKeown

      I’m a big believer in established routines.  Unfortunately I’ve got a lazy routine established at the moment.  Not enough rowing, walking, burpees, and weights.  A few days ago I set out to re-establish a routine by starting small – ten burpees and ten push-ups.  Just do them at the same time every morning, just after I get up, and once the routine is established start increasing the workload.

      James Clear, in Atomic Habits, talks about focusing on a system, and not on goals.  I feel that’s about right too.  He also says it’s okay to miss, but don’t ever miss twice.  More good advice.  Of course, I missed more than twice, but who’s counting?  I should be.

      Last summer and fall I had a pretty solid routine that included fifty burpees per day, no matter what.  But then I injured my back, and that what mattered.  My back is back to normal again, but the routine of fifty burpees per day hasn’t reappeared.  Perhaps starting with ten and building back up again will do the trick.  After all, ten is way better than zero.

    • Resistance, Habits and Progress

      Resistance, Habits and Progress

      “We’re wounded by fear
      Injured in doubt
      I can lose myself
      You I can’t live without” – U2, Red Hill Mining Town

      Bono is singing about his relationship with God with those lyrics.  I’m not inclined to embrace religion in the same way.  I’m more pragmatic I guess.  A higher power?  A creator?  I don’t know…  and anyone who says they do should be greeted with a degree of skepticism.  And yet the lyrics resonate.  They just mean something else to me;  A universal struggle against our inner critic.  Fighting the saboteur within.  Steve Pressfield calls it The Resistance.  Seth Godin describes it as overcoming your Lizard Brain.  It’s far easier to embrace distraction, and it’s easier than ever.  Fight through it.  For me that means making more outbound activity to drive business in my job, but it also means fighting for the daily habits of reading, writing and exercise.  And the struggle is real.

      I just finished reading Atomic Habits, which is a great book that I can highly recommend.  But I’ve read many books on self-improvement, compounding action over time, grit, etc.  The call to action resonates, but it’s the action that must occur now.  What I like about Atomic Habits is that James Clear breaks down the process of establishing habits into small, actionable steps.

      “Focus on the process not the result.” – James Clear, Atomic Habits

      “Incentives can start a habit.  Identity sustains a habit.” – James Clear, Atomic Habits

      Now this I believe in.  I’ve seen too many examples of identity sustaining habits.  Friends who identify themselves as hikers are off hiking every weekend, and are more fit and happy than ever before.  Friends identifying themselves as entrepreneurs who jump into the deep end and live the life of a business owner, learning and climbing as they go.  Tired but more satisfied in life for the identity they’ve chosen for themselves.

      Me?  I’m working to establish my identity as an athletic, accomplished sales professional and well-read, well-travelled, disciplined writer.  I’ve established the loyal husband, father, son and friend thing already.  And I’m proud of that.  Time to add more.  Do I want to be an accomplished sales professional?  I don’t know that I do, but I know it’s a means to an end.  Elizabeth Gilbert discusses jobs versus careers in a YouTube video I’ve watched a few times.  I’m 52 going on 53.  I don’t give a damn about career aspirations at this point in my life.  I care about being successful enough to more than cover the bills and keep the family ship afloat.

      “If you don’t get what you want, it’s a sign either that you didn’t seriously want it, or that you tried to bargain over the price.” – Rudyard Kipling

      That’s as informative a quote as I’ve chewed on in quite some time.  I care about being a professional and my contribution to the team, but I don’t give a damn about being a VP or President of a company or any such nonsense.  No, that’s not for me.

      “No, that’s not me.” – Arya Stark, Game of Thrones

      But all that said, I believe in making progress as a professional, as a member of society, as an individual.  If we aren’t moving forwards we’re moving backwards.  So growth is a key metric in life. Being better today than yesterday.  And tomorrow better still.  Aiming for 1% improvement.  That’s tangible progression towards a goal, even if the goal is to be a better person.

      “Direction is greater than outcome.” – James Clear

    • Stoicism and Daily Habits

      I’m pondering a pair of quotes from the stoics.  They go well together of course; each a call to action.  And these quotes also pair well with two books I’m reading right now.

      “Give yourself fully to your endeavors.  Decide to construct your character through excellent actions and determine to pay the price of a worthy goal.  The trials you encounter will introduce you to your strengths” – Epictetus

      “Not to assume it’s impossible because you find it hard.  But to recognize that if it’s humanly possible, you can do it too.” – Marcus Aurelius

      I’ve been reading a gem of a book, The Daily Stoic, by Ryan Holiday.  This book, as the name indicates, is a daily practice.  Get up in the morning, read the one page quote and thoughts on it from Holiday.  In these days of phone addiction, this is a ritual that I’m enjoying.  I usually switch immediately to reading a few pages of whatever book I’m onto at the moment.  At the moment that means Atomic Habits by James Clear.  Brilliantly crafted book with actionable steps for the reader to establish better daily habits.

      Action is the trick.  Today I had a good day because I took action on the objectives I’d laid out for myself.  Tomorrow I hope to build on today’s momentum with more action and perhaps some solid results.  Consistent daily effort, over time, leads to results.  Nothing new in this, and yet so hard to see the forest for the trees sometimes.  That’s one reason I read so many books like this.  They reinforce the message, dilute the impact of the crushing negativity on social media, the news and from the fellowship of the miserable.

      You are the average of the people you hang with the most.  So I choose to hang out with authors and thought leaders who lead me in the direction I want to go in.  Reading and podcasts offer much more than television and talk radio.  So we’ll see how far of a leap forward I take.  But staying where you are in a rapidly changing world is really going backwards.  And I’m not going to go backwards.

    • Atomic Habits

      Atomic Habits

      I’ve got a long history of pursuing audacious goals that eventually crash and burn either immediately after accomplishing them or somewhere along the road to getting there.  I’ve rowed a million meters in support of a friend, and as soon as I’d accomplished it I walked away from the erg for months.  I’ve lost 30 pounds and was literally within five pounds of my perceived ideal weight of 225 when I just stopped pursuing it.  I’ve aimed at 10x my quota attainment for years, and inevitably scratch and claw to meet quota, let alone 10x it.  I set a goal of doing 20 burpees a day for the rest of my days, and injured myself after increasing the reps to 50 burpees per day and not listening to my body when it started breaking down.

      “Shoot for the moon. Even if you miss, you’ll land among the stars.” – Norman Vincent Peale

      Such is the life of the big dreamer.  I’ll still pursue bigger goals for work and fitness.  You need to have bigger goals to inspire you after all.  But in aiming for the moon, I’ve ignored the other advice that I’ve heard over and over.  Steady, incremental improvement ultimately wins the day.

      “Slow and steady wins the race.” – Aesop, The Tortoise and the Hare

      Your audacious life goals are fabulous. We’re proud of you for having them. But it’s possible that those goals are designed to distract you from the thing that’s really frightening you—the shift in daily habits that would mean a re–invention of how you see yourself. – Seth Godin

      With that in mind, as we run smack dab into another year of bullshit resolutions, I’m taking a different tack as we round the corner into 2019.  Small, “atomic habits”, inspired by a free ebook with the same name by James Clear.  Overall this has worked for me with a few things, like writing this blog.  I don’t do it every day, but I’ll aim to become more consistent.  So here goes:
      1. 10 burpees per day.  Not 11 or 20 or 50.  Just do 10 and re-establish the routine.
      2. Minimum 5K per day walking.  Aim for 10K.
      3. One call per workday to a high gain contact.
      4. Write something every day and post it in the blog.  Even an interesting quote someone else said is better than nothing.
      5. Do at least 3 of these before you check social media.
      Easy right?  That’s the point.  So easy you don’t have an excuse not to do it.  So here we go.  In fact, I’ve already knocked off two of these today.  So I guess I’m off to a good start.