Tips for Creating a Supportive Routine for Goal Achievement

I received an email last week that caused me to look at where I am now, and where I was when I first started my midlife male transformation. In other words, take a good, hard, long look in the mirror. While I now sometimes share experiences that involve higher-end products or more exclusive events, my core message remains unchanged: Transformation is inclusive and accessible to anyone, anywhere. Maximizing middle age is fundamentally rooted in the belief that progress is a process. Each day's disciplined actions, though they may seem trivial, simple or even boring at the moment, are vital steps toward evolution and growth, which are essential to happiness. Every experience I share, every product I mention, comes with a backstory of trials, errors and lessons learned. My aim is not to prescribe a lifestyle, but to offer tools and tales and share experiences from which you can draw inspiration and find your own path forward. ◆ I started with cold showers. Now I have a cold plunge. ◆ I started walking around the park. Now I climb 29029. ◆ I started doing push-ups, squats and sit-ups. Now I have a home gym. ◆ I started writing while I was trapped in an unfulfilling job. Now I get to do this full-time. The truth is that all of these things have taken years to become part of my life and even longer to earn enough to become part of my lifestyle. I see progress as a process, not a price. So here are 9 process steps to help you make progress. 1. Set Small, Achievable Goals Begin with clear, manageable objectives. If your goal is to get healthier, start by incorporating a 10-minute walk into your daily routine or a-30 minute workout 3x per week. Small goals are less daunting and build the momentum necessary for larger successes. You may just end up climbing the equivalent of Mount Everest 3 years later. 2. Maintain a Consistent Routine The power of habit cannot be overstated. By establishing a routine, you're less likely to need to rely on constant decision-making or willpower. Schedule your new tasks like any other important activity, and stick to it. You may just end up writing 250 consecutive newsletters. 3. Reflect Regularly Take time each week to reflect on what you've accomplished and where you've faced challenges. This reflection will not only provide you with the opportunity to celebrate small victories, but also allow you to adjust your strategies as needed. You may just end up with enough material to write your first book. 4. Seek Incremental Improvement Instead of aiming for a drastic transformation overnight, focus on making small improvements regularly. This could be learning something new each day, slightly increasing your exercise intensity or dedicating a few more minutes to mental health practices. You may just end up in the best shape of your life. --- Want the other 5 tips? Subscribe to The Midlife Male newsletter to read the most recent issue for yourself: https://lnkd.in/gbNgWykQ

Having trouble hitting your goals? Try this: In the world of personal development and productivity, we often hear about the importance of setting goals While goals are valuable, they may not always be the most effective way to bring about lasting change and success in our lives Instead, try creating systems Systems are the processes, habits, and routines you establish to consistently move in the direction of your desired outcomes Here’s why they work: Consistency Over Perfection: Systems encourage consistency. When you have a system in place, you can make progress even on your worst days Sustainability: Goals can sometimes lead to a "finish line" mentality, where people revert to old habits once a goal is achieved. Systems promote sustainable change by incorporating new habits and routines into your daily life Adaptability: Systems are flexible and can adapt to various situations, allowing you to stay on course even when facing unexpected challenges Continuous Improvement: Systems promote a mindset of continuous improvement. Instead of just reaching a specific goal and stopping, you're constantly refining and optimizing your processes Reduced Stress: The pressure of achieving a goal can be overwhelming and stressful. Systems help reduce this pressure by breaking down your aspirations into manageable steps How to get started: 1. Identify Your Desired Outcome: -This is your ultimate goal, the destination you're working toward 2. Break It Down: -Divide your long-term goal into smaller, actionable steps or milestones -These become the building blocks of your system 3. Establish Habits and Routines: -Create daily or weekly routines that support your goals -For instance, if your goal is to become a better writer, establish a daily writing routine 4. Track Your Progress: -Regularly monitor your progress -This can be as simple as keeping a journal or using digital tools to track your habits 5. Iterate and Improve: -Continuously refine your system based on your experiences and results -Don't be afraid to make adjustments as needed Do you use systems to hit your goals?

Waiting for the perfect moment to chase your dreams? Spoiler alert: that moment is now. Achieving your goals doesn't start tomorrow, next Monday, or in the new year—it starts today. Here’s how you can kickstart your journey to success, one actionable step at a time. 1. Define Your Goals Clearly: Vagueness is the enemy of progress. Specify what you want to achieve with as much detail as possible. Whether it's advancing in your career, learning a new skill, or starting a business, clarity is your first step. 2. Break It Down: Big goals can be overwhelming. Break them into smaller, manageable tasks. What can you do this week? What can you do today? Even the smallest step forward is progress. 3. Set a Timeline: Deadlines transform dreams into realities. Set realistic timelines for your goals and mini-goals to keep yourself accountable. 4. Identify Your ‘Why’: Keep your motivation alive by reminding yourself why you set these goals. Your ‘why’ is your anchor; make sure it's strong enough to hold you steady through ups and downs. 5. Eliminate Distractions: Identify what commonly distracts you from your goals and minimize these distractions. Whether it's reducing social media time or organizing your workspace, create an environment that's conducive to your success. 6. Seek Knowledge and Resources: Equip yourself with the knowledge and resources needed to achieve your goals. Books, courses, podcasts—learning is a step towards achieving. 7. Find a Support System: Surround yourself with people who inspire you, believe in you, and push you to be your best. A solid support system can be your greatest asset. 8. Embrace Failure: View setbacks as learning opportunities, not roadblocks. Every failure brings you one step closer to success, provided you’re willing to learn and adapt. 9. Celebrate Small Wins: Recognize and celebrate your progress. This keeps your spirits high and motivation intact. Action Step for Today: Take 15 minutes to write down your goal, break it down into three small tasks, and tackle the first task right away. Achieving your goals is a journey that begins with a single step. Make today that first step. The path to your dreams isn’t linear; it’s paved with persistence, learning, and the courage to start now. What goal will you start working towards today? Share in the comments below and let's hold each other accountable! #GoalSetting #PersonalDevelopment #MotivationMonday #StartToday

Habits can make you or break you. Let them transform you to great heights through this framework. Ever wonder why some habits stick while others don’t? It’s not about willpower. It’s about understanding the science. We are creatures of habit. Our daily routines shape our lives, for better or worse. I have taught the science of the mind, habits, and peak performance at Babson College, AFS Intercultural Programs, United Nations, University of Southern California, Indian Institute of Technology, Bombay, etc. Let me tell you the truth behind habits, and success. 1. Cue, Routine, Reward Every habit starts with a cue, followed by a routine, and ends with a reward. For Ex: if stress (cue) makes you reach for junk food (routine), replace it with a healthier routine like a quick walk and reward yourself with a small treat. 2. Start Small Big changes overwhelm. Small, consistent actions lead to lasting habits. Want to exercise more? Start with just 5 minutes a day. Remember, the journey of 1000 miles begins with a 1 step. 3. Make It Easy Remove barriers that make habits hard to stick to. Lay out your workout clothes the night before. Prep your meals ahead of time. Simplify the steps needed to accomplish your goal. 4. Reward Yourself Celebrate small wins. Finished a workout? Treat yourself to something enjoyable. Positive reinforcement creates a mental association that makes you want to repeat the behavior. 5. Be Patient Habits take time. They say it takes 21 days, but real change can take months. Stay committed. Consistency is key. 6. Accountability Share your goals with someone you trust. Accountability partners can provide support and encouragement. 7. Track Your Progress Keep a journal or use an app to track your progress. Seeing how far you’ve come can be incredibly motivating. It helps you understand what works and what doesn’t. 8. Visualize Your Success Spend a few minutes each day visualizing your success. Visualization creates a powerful mental image that can drive your actions. 9. Adjust and Adapt Life happens. Be flexible. If something isn’t working, adjust your approach. Adapt your habits to fit your current lifestyle. Without losing sight of your ultimate goal. Activity for you now: A) Take a moment. Think of one habit you want to build or break. B) Write it down. Break it into small steps. C) Remove obstacles. Celebrate progress. Stay accountable. D) Track your journey. Visualize success. E) Adjust as needed. Reflect and refine. The secret to success lies in your daily habits. Act now. Not tomorrow. Start today. #Habits #Success #growth #focus #talent #PersonalGrowth #SelfImprovement #SuccessMindset #DailyHabits #TakeAction #Commitment #Transformation #ScienceOfHabits #ActNow

If today were my week 1 setting a goal, here’s what I’d do: 1) 𝗣𝗶𝗰𝗸 𝗮 𝗴𝗼𝗮𝗹 ✅ Pick a specific goal, like I want to complete a Spartan, 5k, Obstacle Course Race, or I want to write a 300-page autobiography. 2) 𝗥𝗲𝘀𝗲𝗮𝗿𝗰𝗵 𝗮𝗻𝗱 𝗔𝘀𝗸 𝗤𝘂𝗲𝘀𝘁𝗶𝗼𝗻𝘀 ✅ Talk to people who’ve done it, watch YT videos, read articles, and fully understand what it takes. What's the plan, how will you get there, how long will it take? 3) 𝗕𝘂𝘆/𝗚𝗮𝘁𝗵𝗲𝗿 𝘁𝗵𝗲 𝗽𝗿𝗼𝗽𝗲𝗿 𝗲𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁  ✅ You need the right equipment and gear. Invest in the tools you'll need like shoes, clothes, or a better laptop. 4) 𝗣𝘂𝘁 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿 𝗮 𝗱𝗲𝘁𝗮𝗶𝗹𝗲𝗱 𝗽𝗹𝗮𝗻/𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲 ✅ Outline your daily schedule and allocate your time correctly. What type of workout, how long? What type of writing session, how many days? Create a daily schedule and make sure this new plan fits in. 5) 𝗦𝗵𝗶𝗳𝘁 𝘆𝗼𝘂𝗿 𝗺𝗶𝗻𝗱𝘀𝗲𝘁  ✅ Once everything is in place, you focus on executing your plan. Relentless effort, attacking mindset. 𝗡𝗢𝗪, here’s where the real change occurs: Once you have the above, you will stop focusing on the outcome of accomplishing the goal. 🔺 I will repeat that: you will stop focusing on the outcome of accomplishing the goal. 𝗜𝗻𝘀𝘁𝗲𝗮𝗱, you will do these 4 things every time you work out, write, practice, etc. 1)     Always give your best effort. 2)     Always be improving. 3)     Always be learning. 4)     Always enjoy the process. This 𝟱+𝟰 𝗺𝗲𝘁𝗵𝗼𝗱 will lead you to your goal achievement. It takes the pressure off of achieving the goal and allows you to follow the detailed plan, while being present and focusing on each day’s task. If you allow your mindset to shift to these bottom 4 ideas and do that daily, the natural outcome will be the goal accomplishment. 𝗧𝗼 𝗱𝗼 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂’𝘃𝗲 𝗻𝗲𝘃𝗲𝗿 𝗱𝗼𝗻𝗲, 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗱𝗼 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂'𝘃𝗲 𝗻𝗲𝘃𝗲𝗿 𝗱𝗼𝗻𝗲. I never thought I'd run 6 miles while stopping every 1/3 mile to carry salt bags and kettlebells up and down a hill. But yesterday, I did just that. My obstacle course race is less than 3 weeks away. We'll see if this effort paid off 😁

Are You Improving or Degrading? In the journey of self-improvement and personal development, the idea of getting one percent better every single day is not just an inspirational thought; it's a transformative strategy. If you committed to this goal, by the end of the year, you wouldn't just be marginally better; you'd be up to 37 times better in any given aspect of your life. Imagine mastering a new skill, elevating your productivity, or enhancing your well-being to such an extent. The power of compounding improvement is monumental, yet it starts with the smallest step: just one percent each day. However, this raises a pivotal question: are you improving or degrading? The reality is stark; there's no static state in the dynamics of personal growth. Every day, you're either taking a step forward or slipping backward. Here are two actionable tips to ensure you're consistently moving in the right direction: Tip 1: Set Clear, Achievable Goals Your journey to getting one percent better starts with clarity. Identify what you want to improve on—be it a skill, a habit, or a sphere of knowledge. Break down your ultimate goal into daily micro-goals. These should be so achievable that the thought of tackling them doesn't overwhelm you. Whether it's reading a certain number of pages, practicing a skill for a few minutes, or simply meditating to enhance mindfulness, ensure your daily goal is clear and attainable. Tip 2: Reflect and Adjust End each day with a brief reflection session. What did you learn? How did you improve? Acknowledge your progress, no matter how small, and adjust your plan as needed. Reflection allows you to celebrate victories, understand setbacks, and refine your strategy to keep the improvement momentum going. The One Percent Challenge: Now, I challenge you: dedicate the next month to becoming better every day. Choose your area of improvement and commit to a daily practice that makes you one percent better in that realm. To keep track of your journey, use a calendar and mark each day with a "+" symbol when you've achieved your micro-goal. This visual representation of your progress will not only motivate you but also provide tangible evidence of your commitment to growth. This month, let's shift from passive existence to active enhancement. Remember, in the grand scheme of self-improvement, every little bit counts. Your daily one percent might seem inconsequential on its own, but compounded over time, it's the difference between stagnation and transformation. Are you ready to leave the comfort zone, embrace incremental growth, and see where this one percent improvement takes you? Let's embark on this journey together, marking each day as a step forward in our quest for personal excellence. Are you improving, or are you degrading? The choice—and the challenge—is yours.

94% of people fail to achieve their New Year’s resolution (Forbes). I’ve done some research to help you join the 6% who achieve theirs. It’s not easy, but it can be done. Use this cheat sheet to set your resolutions and support them with intentionality and strategy. I’ve broken the process into 5 steps so that you can stick to your resolution this year. Step 1: You can’t do everything Warren Buffett advises writing down your top 25 goals. Then get rid of 80% of those to focus on just 5 of those 25 goals. One of the most common reasons people fail to reach their goals is goal competition. Step 2: Goals are scary (you’ll need courage) Tim Ferriss’ fear setting exercise will help you see that you’ll be ok even if it all goes sideways. Thinking about starting a business? Look through your financial situation. If the business tanks and you have to go back to your day job, will that really be so bad? Step 3: Think about the big picture (Mel Robbins) Remember why you want to achieve your goal. If your goal is to lose weight, what’s the real reason you want to lose weight? Maybe it’s so you can play with your kids without getting tired. This is the fuel that will keep you going when things become challenging. Step 4: Build a system around your goal (James Clear) A goal is nice, but it’s just a fantasy if you don’t build a system to support it. What are the actions you’ll take every day to make your goal a reality? A helpful exercise in this step is to define your daily minimum: Even on days when nothing goes right, what’s the minimum action you’ll take to make sure you reach your goal? Step 5: Stay consistent (Seinfeld Strategy) Grab a calendar and mark on every day whether or not you acted toward your goal. Having this visual reminder will keep you accountable when life gets busy and motivation is tough to come by. Achieving your resolution is not easy, but it can be done. Leverage these techniques to define your goal and make a plan to reach it. You’ll be a totally different person by December 30, 2024. _________________________ If you liked this content, follow me Marcus Frick. If you loved it, try Cultivating Clarity, my weekly newsletter. Every Saturday, you’ll receive simple insights to live a healthy life. Subscribe here (get a free high-res PDF of this cheat sheet when you subscribe): https://lnkd.in/gnM-3HVP

Like many people, I often feel ₒᵥₑᵣwₕₑₗₘₑd and ₛcaₜₜₑᵣₑd some days, constantly bouncing between work tasks, errands, family needs, and more. The demands of daily life can seem endless. However, I’ve learned firsthand the incredible power of building consistent routines. Implementing simple daily and weekly routines has been a game-changer for reducing my stress, boosting my productivity, and helping me feel more in control. Waking up at the same time (I am an 🌅 riser), following an exercise routine, setting clear work hours, and scheduling family time as well as time for my personal development are examples of small habits that have kept my life anchored even through difficult times. 𝐑𝐞𝐬𝐞𝐚𝐫𝐜𝐡 𝐜𝐥𝐞𝐚𝐫𝐥𝐲 𝐬𝐡𝐨𝐰𝐬 𝐭𝐡𝐞 𝐦𝐮𝐥𝐭𝐢𝐭𝐮𝐝𝐞 𝐨𝐟 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐩𝐫𝐨𝐯𝐢𝐝𝐞𝐝 𝐛𝐲 𝐬𝐭𝐞𝐚𝐝𝐲 𝐫𝐨𝐮𝐭𝐢𝐧𝐞𝐬: ✔️ Helps conserve mental energy ✔️ Fulfills psychological needs for order and self-discipline ✔️ Improves health ✔️ Enhances work performance 👷 𝑅𝑜𝑢𝑡𝑖𝑛𝑒𝑠 𝑎𝑐𝑡 𝑎𝑠 𝑡ℎ𝑒 𝑠𝑐𝑎𝑓𝑓𝑜𝑙𝑑𝑖𝑛𝑔 𝑡ℎ𝑎𝑡 𝑝𝑟𝑜𝑣𝑖𝑑𝑒𝑠 𝑠𝑡𝑟𝑢𝑐𝑡𝑢𝑟𝑒 𝑎𝑛𝑑 𝑠𝑢𝑝𝑝𝑜𝑟𝑡 𝑓𝑜𝑟 𝑎𝑐ℎ𝑖𝑒𝑣𝑖𝑛𝑔 𝑔𝑜𝑎𝑙𝑠 𝑎𝑛𝑑 𝑜𝑣𝑒𝑟𝑎𝑙𝑙 𝑤𝑒𝑙𝑙𝑏𝑒𝑖𝑛𝑔.👷 If you feel like your life lacks routine, I encourage you to pick 1-2 areas to start establishing regular habits. Start small, and build up. Maybe set a consistent bedtime and morning wake-up time. Or schedule a 30 minute walk 3 days a week. Meal prep on Sundays. Or read for 15 minutes before bed. Trust me, the effort pays off. Routines quickly turn new behaviors into automatic habits. And when the fundamentals like sleep, nutrition and exercise become ingrained, you’ll gain mental clarity, reduced anxiety, and lasting positive improvements. Don’t underestimate the power of implementing simple yet consistent routines. They provide the bedrock for living your best life. #productivity #bestlife #leadershipstrategy https://lnkd.in/gRV2EhQj

Do you understand the impact of your choices? I was speaking with a peer this morning on the topic of choice. Her explanation was simple and drove the point home. Our decisions are like a rock in a pond, every decision we make, no matter how seemingly inconsequential, sends ripples that shape our existence. From the foods we eat to the media we consume, each choice resonates within us, influencing our inner landscape and outward experiences. Understanding this interconnectedness empowers us to harness our actions for positive outcomes. While, we can't always control the situations we encounter, we possess the agency to steer our reactions and choices within them. Let's start with what we ingest—our diets. The foods we consume aren't just nourishment, they impact our physical and mental well-being. Opting for whole, nutritious meals fuels our bodies, promoting vitality and clarity. Much like a diet loaded with processed foods will dull our senses and sap our energy. The content we expose our minds to is also just as vital. The media we consume, whether news, social media, or entertainment, affects our perceptions and emotions. Choosing content that inspires, educates, or uplifts nurtures a positive mindset. A constant barrage of negativity can cause stress and anxiety. I'm sure we've all heard the Jim Rohn quote, "You are the average of the five people you spend time with." Surrounding ourselves with supportive, uplifting people promotes growth and positivity. Toxic relationships can drain our energy and hinder personal development. By consciously making positive choices, we create positive habits, and by these habits, we shape our lives from the inside out. Having an exercise routine not only benefits physical health but also enhances mental clarity and emotional resilience. Dedication to mindfulness practices such as meditation or journaling nurtures self-awareness and emotional balance. Setting aside time for things we love, like hobbies, interests, or learning, makes our lives better. This deliberate investment in self-improvement or creativity fosters fulfillment and a sense of purpose. Adjusting our habits for positive outcomes demands intentional effort. It starts with small, consistent steps. Replace one unhealthy food item with a nutritious alternative. Dedicate a few minutes daily to mindfulness exercises. Gradually incorporate positive changes into your routine, allowing them to become ingrained habits. Remember, every decision made in alignment with our goals and well-being serves as a building block toward a more fulfilling life. Everything we do matters. Each choice, no matter how seemingly insignificant, contributes to our overall outlook. This awareness empowers us to steer our lives toward positivity and fulfillment, one mindful decision at a time. #choicesmatter #change #success #BalancedPurposeStrategies

LinkedIn fam, it's great to be back with you for another week! Today let's talk about the power of incremental progress and the mindset of getting better every single day. As athletes, entrepreneurs, professionals, or simply as human beings, we all have goals and aspirations. Whether it's mastering a new skill, honing technique on or off the field, growing our business, or becoming the best version of ourselves, the journey to success is paved with small, consistent steps forward. Here are a few thoughts on how we can embrace the mindset of continuous improvement and strive for progress every day: 1. Set Small, Achievable Goals - Instead of focusing solely on the end goal, break it down into smaller, more manageable milestones. By setting achievable goals, we create a roadmap for success and build momentum with each small victory. Celebrate the progress, no matter how small, and keep moving forward. 2. Embrace the Process - Success isn't just about reaching the finish line; it's about enjoying the journey along the way. Embrace the process of growth and learning, and understand that every setback and challenge is an opportunity for growth. Trust in the process, stay committed to your goals, and keep pushing forward. 3. Learn from Failure - Failure is not the opposite of success; it's a stepping stone to success. It stings when we lose a game, especially when it's in the playoffs. But it's not failure, it's a learning opportunity that will help us get better. Embrace failure as a natural part of the learning process, and use it as an opportunity to reflect, learn, and grow. Each setback is a chance to course-correct and come back stronger than before. 4. Stay Consistent - Consistency is key to long-term success. Make a commitment to showing up every day and putting in the work, even when it's hard or when progress feels slow. Small, consistent actions over time lead to big results, so stay disciplined, stay focused, and stay consistent. 5. Surround Yourself with Support - No one achieves success alone. Surround yourself with a supportive community of mentors, peers, and teammates who inspire and encourage you to be your best self. Lean on their guidance, share your wins and challenges, and celebrate each other's progress along the way. Here's to embracing the journey of continuous improvement, to setting small goals, embracing the process, learning from failure, staying consistent, and surrounding ourselves with support. Together, let's commit to getting better every single day and creating the success and fulfillment we deserve. What small steps are you taking every day to progress and move closer to your goals? I encourage you to share them in the comments below! Together, let's inspire each other to keep pushing forward and never stop growing. #Progress #ContinuousImprovement #GrowthMindset #ForgedIngold