Alexandersmap

    Tag: James Clear

    • 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?

    • Short Run to a Long Run

      “The short game is putting off anything that seems hard for doing something that seems easy or fun.  The short game offers visible and immediate benefits.  The short game is seductive.” – Shane Parrish

      “I hope we can all agree that the long run is made up of a bunch of short runs.  That seems obvious.  The surprising thing is that we live our short runs as if that isn’t true.” – Seth Godin

      “Your outcomes are a lagging measure of your habits.” – James Clear

      I was contemplating each of these quotes on their own merit the last few days as each appeared in my inbox or Twitter feed.  It’s no accident that they resonate for me; after all I’ve chosen to follow the authors of each of them.  But they say when the student is ready, the teacher will appear.  I believe that to be true.  And there’s a lesson in each of these quotes that’s hard to ignore.  Daily, consistent action towards an objective.

      James Clear would argue that the goal isn’t the point, the system is more important.  And identifying yourself as someone who would take this daily action is ultimately the most critical part of the entire sequence.  For example, I’m an athlete so of course I get up at 5 AM to work out.  Or, I’m a successful salesperson so of course I make efficient use of my time, have a bias towards action and am highly knowledgeable about my products and each of the opportunities I’m working to close.

      “Only mediocrity is sure of itself.” – Paulo Coelho

      Mediocrity stems from not examining your life, your job, your process, your goals, your system and challenging yourself to improve in each.  Demanding more of yourself is hard to do if you think everything is fine.  We’re all guilty of getting comfortable in our own skin.  After all, it worked yesterday, why not today too?

      Ultimately every day is a small but meaningful part of the whole.  At my age that lesson has become very clear.  Recognizing the value in each day is earned through living.  I remember hearing that throughout my life, but you don’t really know it without the cold intimacy of accumulated time.

      “Life without a design is erratic.” – Seneca

      This is an indictment on winging it.  I’ve seen my own success in anything directly tied to how much I’ve structured action around a specific objective.  We can’t all hit the lottery, but we can all determine our identity, establish long term objectives and break that down into daily tasks that get us there.  As James Clear so eloquently puts it, we cast a vote for our own identity.

      If I live to be 100, and that’s certainly the goal, then I’ve clearly rounded the mark and it’s shrinking into the distance behind me.  Best to have clarity about where you’re going, set the sail and get to it.  There’s a lot to do.

       

    • 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.