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A stable environment where everything has a place, and a purpose is an environment where habits can easily form.” James Clear, author of Atomic Habits
Change agents often find that what appears to be a people problem is a situation problem. They know the best way to change people’s behavior is by changing their environment. The Second Rule of Behavior Change, Shape the Path, makes behavior change happen naturally.
Instead of relying on workers following proper procedures, safety engineers install guards and controls to prevent workers from taking shortcuts. They know that it is easier to tweak the environment than force compliance. Likewise, we can tweak our environment to foster good habits and discourage bad ones.
Continue reading “ENVIRONMENT TRUMPS WILLPOWER”
This is my workout cycle for the next 26-weeks. It is ideal for intermediate to advance lifters. I based the program on Brad Schoenfeld’s Max Muscle Plan, with some tweaks by yours truly. It is an excellent book; well researched with practical guidelines and suggestions.
The attached spreadsheet takes all the guesswork out of selecting the proper weights for each exercise. This training program is designed to vary your weights and repetitions from week to week (Undulating Periodization). Your training intensity will ramp up over the course of several weeks in an attempt to set a new personal record (PR). Each time you set a new PR, I recommend you re-calculate your 1RM and reprint the spreadsheet.
Continue reading “2021 Strength Training Program (Free Download)”
We all have a reluctant Elephant. Whenever we step outside our comfort zone, it can be difficult to convince our Elephant to begin. The First Rule of Behavior Change, Shrink the Habit, helps us overcome our Elephant’s resistance. The further we plan to step outside our comfort zone, the stronger the resistance. Continue reading SHRINK THE HABIT – SHRINK THE RESISTANCE
A LIFE-CHANGING SPRAINED ANKLE
Growing up as an overweight kid, I lacked self-confidence. Obesity runs in my family. My father was always trying to lose weight. He struggled to change like we all do until we experience a seminal moment of inspiration or desperation. My commitment to change was born out of the latter. I remember being sent to the nurse’s office at school for a sprained ankle and overhearing her describing me as a fat boy. Her words struck me. I don’t know why they hit me as hard as they did, but I am glad they cause me enough pain to take action. I resolved to lose the weight. My plan consisted of just two things, daily exercise, and NO MORE DESSERTS. I decided that I would not eat another dessert until I lost all the weight.
It wasn’t easy, but I went over a year without eating a single dessert. I didn’t know much about diet and exercise; I was only ten years old, after all. My father read countless books on diet and exercise, but knowledge doesn’t change your life. Sometimes too much information and analysis can be a detriment to doing. It is our daily rituals that shape our lives. I committed to doing a little bit of exercise each morning and when I got home from school, inspired by my comic book heroes. My transforming body was a constant reminder of the value of taking consistent action. Exercise lifted me out of depression and improved my mental focus. I started doing better in school and became more confident. Eventually, I would become a National Honor Society member in high school and graduate from the United States Military Academy at West Point.
Continue reading “A LIFE CHANGING SPRAINED ANKLE”
I want to share some of my core beliefs. My goal is to prove each one and provide practical strategies for developing healthy habits. I do not pretend to be the originator of these ideas. The truth is old. The more I study a topic, the more often I see the same concepts repeated.
While we are on the subject of beliefs and repetition, I hope you believe, as I do that, repetition is the mother of mastery. It is through frequent repetition that we develop a skill or expertise. Just because you have heard something once, that is no sign you got it. I am going to repeat a handful of key concepts throughout this book. I want to engrain these concepts into your psyche – like a brain tattoo. I want to become that voice inside your head, helping you avoid all the traps in your way. I want you to read this book once and become an expert at engineering your habits. Continue reading MY CORE BELIEFS