Rolling Out of Stagnation Station
So, it seems that we opened a can of worms with Friday’s post. Apparently, I’m not the only one who needs to make a change or ten in their world. If you have no idea what I’m on about, take a look at the article and the numerous (over 100) comments and commitments.
To be honest, the massive response was no real surprise to me. After all, the majority of us (1) want to create better results in our world (2) appreciate a little support (3) need an occasional kick in the butt (4) have been spinning our wheels for far too long and (5) find the change process easier when we’re part of a group.
Even when it’s a cyber-group.
Getting Back on the Horse
The bad news is that, statistically, some of you have already fallen off the horse (train) since Friday’s instalment. The good news is that I’m not gonna let you crash and burn that easily. So, suck it up Princesses and do what you need to do to get back on, to stay focused and to keep moving in the right direction. For the purposes of this exercise, I don’t care about what you want to do, I only care about what you need to do to create lasting change once and for all.
If you genuinely want this to be the last time, then it’s time to get completely serious about what (and how) you need to be. This is not simply another attempt (to change), this is the start of your new-and-improved reality. If you make it so.
Motivation and excitement don’t last but habits do. So, for many of you, it’s time to get clear about your non-negotiables and to consciously and methodically create some new habits. Habits, of course, being those things which will keep you ‘doing’ even when the initial burst of enthusiasm and excitement wears off. And it will.
For those of you who missed the boat on Friday and want to get on board the Change-Train, you are welcome to join our gang and to send through your commitments and objectives today (we’re a very inclusive group). 
For those of you who are already on board, here are some ideas and suggestions to maximise your chances of getting the job done and keeping it done.
1. Put another accountability measure in place. Your commitment on this site is one part of your accountability process but it’s also a good idea to include someone or something that’s a little more three-dimensional. Like a trainer. Or coach. Or, perhaps, some kind of weekly assessments. Or a performance journal. You get the idea.
2. Don’t let your minor slip-ups become the beginning of the end. Stuffing-up is normal. Throwing in the towel is weak. And unnecessary. You are better than that. You have the potential for greatness, so tap into it. Often, it’s not what happens that will determine success or failure but, rather, how you react (to what happens). React better. Deal with the minor hiccups.
3. Don’t be a martyr. Avoid the pity-party and don’t feel sorry for yourself along the way. What you’re doing is simply what needs to be done. It’s no major drama or hardship. Unless you make it that.
4. Don’t over-think the process. Over-thinking equals under-doing. Change comes from doing.
5. Visualize what you will have achieved at the end of your twenty-eight days. Making it (your goal) a reality in your internal world (first) sets things in motion to make it a reality in your external (physical) world. Conceive then achieve.
6. Be as practical as possible. When you take away (some of) the emotion, sometimes all you’re left with is logic, strategy, planning, action and lasting results.
7. Get stuff done early in the day. Being productive in the morning puts you in a better place (emotionally, psychologically) for the rest of the day. Procrastination is the refuge of the weak and lazy – that’s not you. Any more.
8. Support and encouragement are great but don’t be dependent on the approval of others to get the job done. Constantly seeking the approval, praise and acceptance of others is a sign of insecurity and is one of the many ways we give away our personal power.
9. Encourage and support others. As I’ve said many times before, it’s impossible to be (totally) selfish and happy. Invest in, and contribute to, the lives and aspirations of others and you’ll be astounded at what comes your way. And theirs. Being self-aware is important but being self-obsessed is destructive.
10. Recognise this process for what it is and what it can do. This process is not simply ‘another futile attempt’ to create change (unless you make it that). These twenty-eight days can be as powerful, productive, transformational and enjoyable as you choose them to be. As you make them. You are the author of your own book and the master of your destiny. Choose to prevail. Choose to make this time, the last time.
Still cheering you on,
Coach Craig
P.S. I stretched for thirty minutes on Saturday and thirty-five minutes today (I got carried away) and I haven’t snapped or torn anything yet! FYI, I am writing this late Sunday.
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{ 20 comments… read them below or add one }
Woo Hoo, go Craig!! Will be expecting back bends and splits by the end of 28 days –
.
Thanks for the advice (noted) – I’ve started a diary to watch how things go.
And hi to Mandi from Perth, thanks for the encouragement, it’s been good so far. Like Callie from NSW says, I won’t wish you luck in return!
I’m starting the change today by removing processed food from my diet (I have an autoimmune disease and research shows that eating whole foods can help immensely). That’s step one, and I’ll work on that for a couple of weeks before step 2, which is adding regular exercise back in, something I haven’t been able to do consistently due to pain and injury.
I am a Weight Watchers leader and for the next 4 weeks I am committing myself to 30 min a day on my treadmill.
I would also like to print out the last 2 posts and have my members read them and commit to their own action plan for the next 4 weeks.
Is it ok to print them out?
Cheers…Toni
Wouldn’t it be just awesome if we beat the statistics! C’mon gang, we can do it!
Hi, I am Randiriel, I will face my PhD thesis which has been dragging on for far too long by writing each day for 30 minutes and spending another 30 minutes on research. It ain’t much, but it is a beginning.
I actually managed to drink more than 2 litres of water on both Saturday and Sunday. I think I spent the majority of the weekend trying to find the closest loo
but I have to say this morning I feel a lot better than I have in quite a while.
Hi, I need to be more active and lose a few kilo’s, as part of this I am committing to walking the dog around the block and twenty minutes treadmill every morning for the next 28 days. Should be good for me and my rottweiler.
Michelle – Victoria
That’s a great step forward Randiriel.
1. Done – got a PT, first session on Tues. Am also emailing my daily journal to 2 friends every day.
2. Point taken. I have a 5-pronged fork for this challenge and I’ve slipped on 2 of them. Not giving up coz slip ups don’t make a failure. They’re opportunities to learn.
3. Noted.
4, 5 & 6. Ouch. Thanks for the challenge. Over-thinking/analysing and looking to the future are things that have been perfected to an art form. Yeah, I know. Art can be re-worked to create something even better. There’s a fair distance to travel before these concept becomes “second nature” but the journey is under way.
7. Hmm … to be worked on.
8, 9 & 10. Noted/
Oh good luck Randiriel, I gave up on mine and went to Masters and loving it, but will return to Phd. Trouble is PhD’s should not be dramas but academics make it so.
My comment however is about giving up. If one stuffs up yes get back on the horse to use a cliche phase. My main thing is two weeks of health high protein foods but then I get a pizza. Happens but does not mean the inches will come back on the waist. Persistance pays off.
Hey everyone !
Great points Craig and very helpful. I’ve started a motivational speaker folder which I keep handy at my desk now and try to make a few notes on each post…should also help with this challenge.
Not off the wagon but feeling like I’ve set myself too much of a challenge without some easy to tap into / close to hand psychological feedback….things are pretty intense at work at the moment so its going to be tough…note – find a trusted confidant.
I printed my orinigal 28 day commitment and put it under my keyboard at work so I can slide it out and remind myself regularly.
So…Monday morning…and
Part 1 of my goal is a work in progress. No epiphany or anything exciting happened yet….but trying to stay positive
Part 2 – an opportunity to take over a small business has come up so that may be the first steps to career change.
…I added “drink 2L of water a day” to my to do list. Not only will I be healthier by diluting the coffee it might make my muscles look bigger
Have a great day & good luck with your change
I didn’t start over the weekend, but I started this morning. First 30min session of Wii Fit done. And I feel good. Sweaty, but good
I just fished my camping pad out of the closet and set it up the spare bedroom. I will restart my PT exercises first thing tomorrow morning (while the house is cooler). Now to go to sleep and dream of feeling stronger.
Glad I didn’t miss the train this time.
My name is Janelle I am from NSW (Mid Nth Coast) and for the next 4 weeks I am committed to:
1. At least 6 alcohol free days per week.
2. No refined carbohydrates after 2pm
Why?
Because I am training my arse off and self sabotaging at the same time. The above two areas being the biggest culprits and I want to complete my first half marathon on the 19th September.
How?
The power of my mind and surrounding myself with healthy positive people.
Looking forward to achieving something that I should have done alot earlier. Need everybodys help.
I am working on the 3 month distance program and need to give it every chance so extra accountability will assist. Daytime eating, drinking and exercise is all organised. The end of the day – wine, nibbles, proper dinner ……… My commitment is to rein in the evening eating and drinking for a healthier lifestyle! I need to lose 10kg so that will assist.
Craig – you know as you recognise my name that this has been a cycle for the last 25 years (at least) that I have been working on and off with your programs. When the stress is full on the comfort eating and drinking blankets to dull the pain – all the wrong reason for eating and drinking.
Here goes – an added layer of accountability as I want to commit and want to lose that 10kg for a healthier weight. I want to work with my distance trainer as effectively as possible – particulalry for the next 3 months.
Thanks Craig for the opportunity to have some accountability and assist others in their quests for a healthier lifestyle.
Annie
“Over-thinking equals under-doing. Change comes from doing.”
CRAIG!!!! You put that in there just for me, didn’t you? I knew it.
There has to be an over-thinking gene….
Hi Craig,
fantastic posts…. I have taken on board your last two emails. They came at a good time. I have been really struggling at getting on track and finding some forward momentum. I have printed them out and have them stuck next to my desk and on my fridge. I aim in 30 days to be more successful than I currently am. My aim is to have an aim. Of late I have been working long hours and neglecting my home, my body and especially my family. So I am going to sit down and create a plan, do up a timetable and stick to it.
Thanks for giving me the tools to find my way!
I’m in, Craig! Registered @ Curves on Friday. Committed to 3 weekly 30-min. workouts on their hydraulic machine circuit. 1st one will be this p.m. Call me FitAtSixty
Great advice! I jumped in and got my change streak started and three days later I’m still DOING IT woo-woo! Clutter going little by little and happiness and motivation soaring.