WEBVTT
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Welcome to the Optimizing Beyond podcast. I'm
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Josh Negron, and this show's all about sharing
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lessons, ideas, and strategies that sharpen your
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thinking, strengthen your habits, and push you
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to grow beyond comfort zones. Let's dive in.
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Last week, we talked about progress over perfection.
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Today, we're diving into what keeps that progress
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alive and when motivation fades, discipline.
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The things we'll walk through is discipline versus
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emotion, systems and identity, recovery and focus,
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finishing with a practical challenge. You're
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here to build consistency you can trust on any
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day. So choosing to do hard things voluntarily,
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they really do pay off. It's like the cliche
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that says, eat the frog. Whether it's a difficult
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or inconvenient habits like CrossFit, trekking
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your food and water, to uncomfortable habits
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like cold plunges or saunas, or just putting
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your body through some sort of stress that you're
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not super thrilled about, and everything in between.
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These things can change your brain and change
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how you approach hard things. They make it part
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of who you are and part of what you pursue. I
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think things like this help forge you into a
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better person, for you and, more importantly
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probably, those who depend on you. Deliberate
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discomfort is training for disciplined action,
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not just a feeling, which many people wait for.
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But what if motivation never comes? That's the
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key point. So oftentimes people are like, well,
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I'm just not motivated today. Well... If you
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have that kind of mindset, you may never get
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to the point where you take action. Motivation
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is a spark where I would say discipline is the
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engine that keeps you going. This is why feelings
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aren't really a strategy. Discipline and self
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-management help push you forward. Some people
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get discipline and punishment confused. I would
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say those two are totally different things. Punishment
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is what you do when discipline actually fails.
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Discipline rewards you for what you have done.
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discipline is proactive self -respect, not reactive
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self -correction. You might hear people say,
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choose your hard. And that's because discipline
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is hard. But I would say consequently, lacking
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it usually leads to consequences that are hard
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too. But it usually lags on the back end. So,
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which makes it easier for people to forget about
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and just go with the flow. When something is
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truly important to you, you'll be willing to
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stick with it. when you're in any mood or any
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circumstance. That applies to marriage, fitness,
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eating well. When these things are critical things
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for you, you will make sure to execute, like
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being at every game for your kids or something
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like that. Everyone has felt the gap between
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motivation and something that you need to do.
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It's wanting versus doing. especially on low
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motivation days. We've all experienced this.
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It's something you just really don't want to
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do. Procrastination maybe even gets in there
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because again, you're just really not motivated.
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So how do you keep pushing forward? Nobody wants
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to do their disciplines every day. Maybe someone
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who's super automatic might say that they do,
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but in generality, it's not something that's
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high on the want list per se. But like we talked
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about last week, when you believe in or become
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the person that follows through and does them,
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you will just do them and continue to do them.
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Now, one of the things that was interesting is
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that people think that fear of failure might
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be what keeps them from following through. When
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research shows it's actually more about boredom.
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What about boredom? The lack of novelty and excitement
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causes people to want to disengage. This is especially
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dangerous because you can drift away from good
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habits without even realizing it. You ever notice
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that when someone finally gets something going
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in the right direction or they've been working
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on a car build for a long time and when the car
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is finally done or near done, they sell the car?
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People will get really frustrated and like, man,
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you finally got to the end. Why did you sell
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it? Why did you stop? Why did you sell the company?
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And this is because the novelty and the challenges
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are fading and then so does their interest. They're
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done. They need to move on to something else.
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James Clear puts it this way. It's not how long.
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does it take to build a habit? But how many does
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it take to build a habit? This goes back in what
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we talked about with the reps. It's all about
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the reps. The more you can get in, the more you
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can compress the same habits and make them stick
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before the typical 60 to 90 day daily windows.
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So what we're doing is normalizing repetition.
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Repetition gets the habit going, which builds
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the discipline. It's really just not thrill -driven,
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which eliminates that threat of boredom. The
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power of discipline is it turns choices into
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character and character into results. Again,
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becoming the person that executes on things that
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will have a compound ROI over time. The easiest
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examples are fitness, nutrition, and health.
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We all know that if we eat better, more often
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will be healthier in the long run. What we do
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today echoes into our later years. And if we
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didn't take care of ourselves now, then our later
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years will be compounded. But the same is true
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the other way. If you take care of yourself now,
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you'll have better movement, you'll be able to
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execute better in your older age. It's the same
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thing. So this also affects leadership. Because
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discipline and self -management go together.
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And a lot of times that is something that should
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be focused on before you lead others. Until you
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learn how to manage yourself, you cannot effectively
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lead other people. John Maxwell says this. This
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is a hard thing for many leaders to hear, especially
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if they have areas of their life that are still
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very undisciplined. So if you lead yourself first,
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everything else aligns. Now let's be real. When
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you do hard things, sometimes the hard just makes
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you want to quit. I can't tell you how many times
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I've wanted to just walk away from a CrossFit
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workout or something extremely difficult like
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that where you just don't know how you're going
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to continue. And the only way that I've found
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in times like that where I can get through is
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shrinking it down to the absolute next thing
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I'm doing, not the rest of the workout, not how
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much time is left or how many reps are left,
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just... What do I need to do next? What is just
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the next step? If I'm on step four, what's step
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number five? I don't need to be thinking about
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12, 13, or whatever. That is such a huge help.
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It's pretty obvious how that's applicable across
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the board for so many things. That's the tension
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that you can often feel, the wanting to quit
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versus choosing to continue. Discipline is also
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a structure and a sacrifice. Habits, systems,
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and consistency requires patience. Discipline
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is sacrificing the things you want to do for
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the things that you need to do, sacrificing present
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pleasures for future benefits, setting yourself
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up for the best position for tomorrow, the week,
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the month, the year. The actual actions may look
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different for everyone, but the sacrifice and
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setup principles are all the same. I would even
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say that oftentimes the ROI curve is exponential
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for everyone. Now, again, like I said before,
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to the good or to the bad. Now, which one do
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you want to build? Now, how do you build systems
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and identity? Systems make action inevitable.
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Like we talked about last week, identity makes
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it sustainable. When you become the person that
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does those things, it becomes easier to follow
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through. That compounds that consistency. So
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the number one rule of compounding is to never
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interrupt it unnecessarily. James Clear will
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say, never miss twice. I have a friend who says,
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no zero days. She takes that even further. Like
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if you're going to miss once, don't do it. Let's
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just not miss any. This is how you get stronger,
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better, so much faster. Small habits don't add
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up. They compound. And this is something that
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a lot of people don't think about. They just
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think that when you do these things over time,
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they'll have a linear effect, but it's really
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not true. The more you do good habits over time,
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you have a compounding effect that you may not
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see immediately, but over time, it'll start to
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have some drastic changes in your life, depending
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on what area you're building. And I'd also say
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that these things interplay with one another.
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When you do hard things physically, like say
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in the gym, for example, that'll start to build
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your confidence in other areas so that when you're
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at work and you're... encountering a really tough
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project, you may be more tenacious in getting
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that done because you've done hard things physically
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and you've overcome them. So it works the same
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way in so many areas. When you conquer one, you
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get confidence of like, no, I'm the kind of person
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that can do hard things. It's not that hard.
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And so you just put in that effort and you do
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that. So this translates into practice where
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you protect streaks but recover fast after misses.
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And this is a big thing because I'm guilty of
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saying in the past, I hate streaks. Because for
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a lot of people first starting out with discipline
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and trying to capitalize on habits, they put
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a lot of emphasis on streaks. But when they miss,
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they have... a really hard time handling that
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mentally. And when the streak gets long enough,
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it almost creates some additional pressure. So
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that's a great, great phrase. Let me say it again.
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Protect streaks, recover fast after misses. You
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don't have to have misses, but if you do, I need
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you to recover fast. And then if you have a streak
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going, protect it. Keep it going as long as possible.
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That way we're not going into a mental breakdown
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if we have a broken streak. Now again, this all
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fits together. Last week we talked about goals
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are good for setting a direction, but you can't
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get there without systems. Systems are the vehicle
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that gets you there and getting you to your goals.
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So this is the bridge to identity. What you repeatedly
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do becomes who you are. This is kind of reverse
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engineering our identity. Typically our behaviors
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come out of who we believe we are, but you can
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kind of reverse engineer and hijack that system
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by Becoming the person through your behaviors
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that you want to do, that you want to control,
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and become that kind of person, that I'm the
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kind of person that tracks my food, that pays
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attention to my food, and that controls what
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comes in, and it's only high quality. You're
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becoming that person through the action. So it's
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a little interesting how you can reverse engineer
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that. True behavior change can contribute to
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identity change, kind of like a reverse engineer
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situation we just talked about. Remember the
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declaration last week saying, I'm the kind of
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person who blanks every day. What are you doing?
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What do you want to do? Who do you want to become?
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It's a great question to answer and reflect back.
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And that's why I'm glad I found something like
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CrossFit about eight years ago. I know it comes
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with an infinite amount of stigmas, but for me,
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I found a type of fitness I enjoy. mostly. And
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I can find progress in, I can find a community
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like no other because you kind of suffer together
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and you connect on a deep level quicker than
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you do in a lot of other areas. And it's also
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taught me how to do hard things and prove at
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my weaknesses. And like we said earlier, and
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so many life lessons come out of this crazy cult.
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You'd think it would just be in the fitness space,
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but it's not. That's what we're talking about,
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finding what challenges you and keeping you consistent.
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Again, not just in that area, but it overflows
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into others. So let's shift and talk about recovery
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and focus and how you keep enduring and moving
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forward. Because when someone turns up the discipline
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and gets really, really good at executing, Sometimes
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they need to be smart about when to recover and
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refocus their attention. Knowing when to rest
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and have recovery, to show up and then restore.
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So often I hear people think or say that they're
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afraid of rest, quiet reflection, because of
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the fear that they'll lose the things that they've
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gained or worked so hard for. But it really doesn't
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have to be that way. Vacation and rest. do not
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mean avoiding the habits and disciplines that
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are important in our lives. Consistent daily
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commitment blesses character. So those very habits
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and practices can also be the very thing you
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need when you're resting, recharging to help
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restore you. But not only that, sometimes when
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I go on vacation or retreats, there are certain
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things that I'll shift or I'll... adjust deliberately
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to focus on whatever area of rest or rejuvenation
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that I'm after. It depends on context. Sometimes
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you have to have the self -awareness to know
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what you're going to do and what you're not going
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to do and put your habits in priority order.
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Which ones are you going to continue doing and
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which ones are you going to pause for this period
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of rest, restoration? and still have the discipline
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to do it on purpose. That's the difference. You're
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not letting yourself go. You're doing this with
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intention. So you're managing that focus and
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not just time. It's important. Discipline can't
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get you anywhere if you can't focus and manage
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your time. If you manage your time, you're not
00:13:43.519 --> 00:13:46.580
focused. You need to manage focus. When you manage
00:13:46.580 --> 00:13:49.899
that, you use all of your time. If you manage
00:13:49.899 --> 00:13:52.600
time, you might still get an end result, but
00:13:52.600 --> 00:13:56.850
it won't be the result that you often want. Managing
00:13:56.850 --> 00:13:59.570
that focus like we talked about previously, like
00:13:59.570 --> 00:14:02.029
time blocking, will help you execute reps that
00:14:02.029 --> 00:14:05.210
you have your eye on. A really heavy quote I
00:14:05.210 --> 00:14:08.470
heard about this was, show up because one day
00:14:08.470 --> 00:14:11.350
you'll want to, but you'll no longer be able
00:14:11.350 --> 00:14:15.750
to. Man, that hits really hard. It's super easy
00:14:15.750 --> 00:14:18.230
to apply that to the physical space, but there's
00:14:18.230 --> 00:14:21.049
a lot of places that can apply. So let's start
00:14:21.049 --> 00:14:23.639
ratcheting up our discipline. When you think
00:14:23.639 --> 00:14:25.740
about it, there's a few key things you know you
00:14:25.740 --> 00:14:27.279
could be doing better right now, and discipline
00:14:27.279 --> 00:14:29.759
can help you do that. So let's have gratitude
00:14:29.759 --> 00:14:32.440
for the ability to show up today. That's a gift,
00:14:32.500 --> 00:14:35.860
and it's also a responsibility. Discipline can
00:14:35.860 --> 00:14:38.659
truly create freedom in your life, especially
00:14:38.659 --> 00:14:42.139
when motivation fades. Consistency turns identity
00:14:42.139 --> 00:14:45.480
into outcomes, and daily execution will take
00:14:45.480 --> 00:14:49.480
you further than almost everybody else. So remember,
00:14:49.840 --> 00:14:53.320
winning cannot be owned. It can only be rented.
00:14:53.799 --> 00:14:57.840
So the rents do daily. So the reps are required
00:14:57.840 --> 00:15:01.159
daily. You need to have the focus and the concentration
00:15:01.159 --> 00:15:05.179
and the identity to execute every single day.
00:15:05.779 --> 00:15:08.399
So today I'd like to leave you with a discipline
00:15:08.399 --> 00:15:12.539
menu to choose from. There's four options, and
00:15:12.539 --> 00:15:14.200
I'd like to challenge you to do one of these
00:15:14.200 --> 00:15:18.899
every day this week. The first one is three things,
00:15:18.980 --> 00:15:22.019
three daily non -negotiables. 20 -minute workout
00:15:22.019 --> 00:15:25.080
every day, 10 -minute focus block every day,
00:15:25.240 --> 00:15:28.299
and 10 gratitudes. You guessed it, every day.
00:15:28.700 --> 00:15:32.379
Never miss. A second one is implement a never
00:15:32.379 --> 00:15:36.360
-miss -twice policy. If you miss, restart tomorrow.
00:15:36.779 --> 00:15:38.840
So if there's something that you're already working
00:15:38.840 --> 00:15:42.120
on, choose this one and commit to not missing
00:15:42.120 --> 00:15:45.679
twice in a row. The third one is schedule one
00:15:45.679 --> 00:15:49.179
recovery practice, like scheduling your sleep
00:15:49.179 --> 00:15:51.539
window of seven or eight hours for that night.
00:15:51.659 --> 00:15:53.220
This is very important because a lot of people
00:15:53.220 --> 00:15:55.679
don't prioritize sleep and it's so critical.
00:15:55.779 --> 00:15:57.580
It's one of the base things you should work on.
00:15:58.019 --> 00:16:01.220
Take a walk or take some time for a spiritual
00:16:01.220 --> 00:16:05.320
or meditation practice. And number four, a one
00:16:05.320 --> 00:16:09.080
daily focus block. Every single day, turn off
00:16:09.080 --> 00:16:12.360
your notifications, do not disturb, and just...
00:16:12.730 --> 00:16:16.389
work in this focus block. And share your discipline
00:16:16.389 --> 00:16:18.590
menu with me this week. I'd love to know how
00:16:18.590 --> 00:16:22.269
it went and what changed after seven days. And
00:16:22.269 --> 00:16:24.509
as always, thanks for listening to the Optimizing
00:16:24.509 --> 00:16:27.129
Beyond podcast. Remember, growth happens when
00:16:27.129 --> 00:16:29.529
you take action. So subscribe, share this with
00:16:29.529 --> 00:16:31.909
a friend, and most importantly, put what you
00:16:31.909 --> 00:16:34.370
learned into practice. Until next time, keep
00:16:34.370 --> 00:16:37.149
moving forward because daily anything changes
00:16:37.149 --> 00:16:37.769
everything.
00:00:01.979 --> 00:00:05.160
Welcome to the Optimizing Beyond podcast. I'm
00:00:05.160 --> 00:00:07.360
Josh Negron, and this show's all about sharing
00:00:07.360 --> 00:00:11.099
lessons, ideas, and strategies that sharpen your
00:00:11.099 --> 00:00:13.939
thinking, strengthen your habits, and push you
00:00:13.939 --> 00:00:17.000
to grow beyond comfort zones. Let's dive in.
00:00:23.149 --> 00:00:26.070
Last week, we talked about progress over perfection.
00:00:26.309 --> 00:00:28.829
Today, we're diving into what keeps that progress
00:00:28.829 --> 00:00:32.409
alive and when motivation fades, discipline.
00:00:32.670 --> 00:00:35.329
The things we'll walk through is discipline versus
00:00:35.329 --> 00:00:39.210
emotion, systems and identity, recovery and focus,
00:00:39.469 --> 00:00:42.990
finishing with a practical challenge. You're
00:00:42.990 --> 00:00:45.710
here to build consistency you can trust on any
00:00:45.710 --> 00:00:48.500
day. So choosing to do hard things voluntarily,
00:00:48.799 --> 00:00:51.340
they really do pay off. It's like the cliche
00:00:51.340 --> 00:00:54.200
that says, eat the frog. Whether it's a difficult
00:00:54.200 --> 00:00:56.880
or inconvenient habits like CrossFit, trekking
00:00:56.880 --> 00:00:59.399
your food and water, to uncomfortable habits
00:00:59.399 --> 00:01:01.780
like cold plunges or saunas, or just putting
00:01:01.780 --> 00:01:03.920
your body through some sort of stress that you're
00:01:03.920 --> 00:01:07.540
not super thrilled about, and everything in between.
00:01:08.370 --> 00:01:10.670
These things can change your brain and change
00:01:10.670 --> 00:01:13.430
how you approach hard things. They make it part
00:01:13.430 --> 00:01:16.030
of who you are and part of what you pursue. I
00:01:16.030 --> 00:01:17.689
think things like this help forge you into a
00:01:17.689 --> 00:01:20.450
better person, for you and, more importantly
00:01:20.450 --> 00:01:23.569
probably, those who depend on you. Deliberate
00:01:23.569 --> 00:01:26.510
discomfort is training for disciplined action,
00:01:26.709 --> 00:01:29.769
not just a feeling, which many people wait for.
00:01:29.969 --> 00:01:32.730
But what if motivation never comes? That's the
00:01:32.730 --> 00:01:35.370
key point. So oftentimes people are like, well,
00:01:35.390 --> 00:01:38.120
I'm just not motivated today. Well... If you
00:01:38.120 --> 00:01:40.959
have that kind of mindset, you may never get
00:01:40.959 --> 00:01:43.680
to the point where you take action. Motivation
00:01:43.680 --> 00:01:46.540
is a spark where I would say discipline is the
00:01:46.540 --> 00:01:49.480
engine that keeps you going. This is why feelings
00:01:49.480 --> 00:01:52.359
aren't really a strategy. Discipline and self
00:01:52.359 --> 00:01:55.420
-management help push you forward. Some people
00:01:55.420 --> 00:01:57.799
get discipline and punishment confused. I would
00:01:57.799 --> 00:02:01.099
say those two are totally different things. Punishment
00:02:01.099 --> 00:02:03.799
is what you do when discipline actually fails.
00:02:04.540 --> 00:02:06.760
Discipline rewards you for what you have done.
00:02:07.409 --> 00:02:11.370
discipline is proactive self -respect, not reactive
00:02:11.370 --> 00:02:14.090
self -correction. You might hear people say,
00:02:14.189 --> 00:02:16.650
choose your hard. And that's because discipline
00:02:16.650 --> 00:02:20.610
is hard. But I would say consequently, lacking
00:02:20.610 --> 00:02:22.990
it usually leads to consequences that are hard
00:02:22.990 --> 00:02:26.189
too. But it usually lags on the back end. So,
00:02:26.250 --> 00:02:28.370
which makes it easier for people to forget about
00:02:28.370 --> 00:02:32.030
and just go with the flow. When something is
00:02:32.030 --> 00:02:34.129
truly important to you, you'll be willing to
00:02:34.129 --> 00:02:36.610
stick with it. when you're in any mood or any
00:02:36.610 --> 00:02:40.389
circumstance. That applies to marriage, fitness,
00:02:40.729 --> 00:02:43.389
eating well. When these things are critical things
00:02:43.389 --> 00:02:46.349
for you, you will make sure to execute, like
00:02:46.349 --> 00:02:48.909
being at every game for your kids or something
00:02:48.909 --> 00:02:52.370
like that. Everyone has felt the gap between
00:02:52.370 --> 00:02:55.689
motivation and something that you need to do.
00:02:56.270 --> 00:02:59.969
It's wanting versus doing. especially on low
00:02:59.969 --> 00:03:02.069
motivation days. We've all experienced this.
00:03:02.110 --> 00:03:03.530
It's something you just really don't want to
00:03:03.530 --> 00:03:05.610
do. Procrastination maybe even gets in there
00:03:05.610 --> 00:03:07.509
because again, you're just really not motivated.
00:03:07.710 --> 00:03:11.069
So how do you keep pushing forward? Nobody wants
00:03:11.069 --> 00:03:13.830
to do their disciplines every day. Maybe someone
00:03:13.830 --> 00:03:16.250
who's super automatic might say that they do,
00:03:16.370 --> 00:03:18.469
but in generality, it's not something that's
00:03:18.469 --> 00:03:22.150
high on the want list per se. But like we talked
00:03:22.150 --> 00:03:24.550
about last week, when you believe in or become
00:03:24.550 --> 00:03:27.389
the person that follows through and does them,
00:03:27.550 --> 00:03:30.150
you will just do them and continue to do them.
00:03:30.870 --> 00:03:32.969
Now, one of the things that was interesting is
00:03:32.969 --> 00:03:37.229
that people think that fear of failure might
00:03:37.229 --> 00:03:40.830
be what keeps them from following through. When
00:03:40.830 --> 00:03:43.849
research shows it's actually more about boredom.
00:03:43.849 --> 00:03:48.469
What about boredom? The lack of novelty and excitement
00:03:48.469 --> 00:03:52.550
causes people to want to disengage. This is especially
00:03:52.550 --> 00:03:55.250
dangerous because you can drift away from good
00:03:55.250 --> 00:03:58.050
habits without even realizing it. You ever notice
00:03:58.050 --> 00:04:01.009
that when someone finally gets something going
00:04:01.009 --> 00:04:03.370
in the right direction or they've been working
00:04:03.370 --> 00:04:06.110
on a car build for a long time and when the car
00:04:06.110 --> 00:04:09.110
is finally done or near done, they sell the car?
00:04:09.669 --> 00:04:11.430
People will get really frustrated and like, man,
00:04:11.469 --> 00:04:14.030
you finally got to the end. Why did you sell
00:04:14.030 --> 00:04:16.310
it? Why did you stop? Why did you sell the company?
00:04:16.709 --> 00:04:19.110
And this is because the novelty and the challenges
00:04:19.110 --> 00:04:21.930
are fading and then so does their interest. They're
00:04:21.930 --> 00:04:23.670
done. They need to move on to something else.
00:04:24.670 --> 00:04:27.389
James Clear puts it this way. It's not how long.
00:04:27.920 --> 00:04:30.560
does it take to build a habit? But how many does
00:04:30.560 --> 00:04:32.800
it take to build a habit? This goes back in what
00:04:32.800 --> 00:04:35.120
we talked about with the reps. It's all about
00:04:35.120 --> 00:04:37.519
the reps. The more you can get in, the more you
00:04:37.519 --> 00:04:40.180
can compress the same habits and make them stick
00:04:40.180 --> 00:04:43.579
before the typical 60 to 90 day daily windows.
00:04:44.279 --> 00:04:46.720
So what we're doing is normalizing repetition.
00:04:47.779 --> 00:04:50.240
Repetition gets the habit going, which builds
00:04:50.240 --> 00:04:53.199
the discipline. It's really just not thrill -driven,
00:04:53.300 --> 00:04:58.470
which eliminates that threat of boredom. The
00:04:58.470 --> 00:05:01.490
power of discipline is it turns choices into
00:05:01.490 --> 00:05:04.589
character and character into results. Again,
00:05:04.670 --> 00:05:07.649
becoming the person that executes on things that
00:05:07.649 --> 00:05:11.470
will have a compound ROI over time. The easiest
00:05:11.470 --> 00:05:13.990
examples are fitness, nutrition, and health.
00:05:14.129 --> 00:05:17.660
We all know that if we eat better, more often
00:05:17.660 --> 00:05:20.019
will be healthier in the long run. What we do
00:05:20.019 --> 00:05:23.540
today echoes into our later years. And if we
00:05:23.540 --> 00:05:26.540
didn't take care of ourselves now, then our later
00:05:26.540 --> 00:05:29.480
years will be compounded. But the same is true
00:05:29.480 --> 00:05:31.699
the other way. If you take care of yourself now,
00:05:31.939 --> 00:05:33.879
you'll have better movement, you'll be able to
00:05:33.879 --> 00:05:36.879
execute better in your older age. It's the same
00:05:36.879 --> 00:05:40.759
thing. So this also affects leadership. Because
00:05:40.759 --> 00:05:42.920
discipline and self -management go together.
00:05:43.100 --> 00:05:45.480
And a lot of times that is something that should
00:05:45.480 --> 00:05:48.480
be focused on before you lead others. Until you
00:05:48.480 --> 00:05:50.800
learn how to manage yourself, you cannot effectively
00:05:50.800 --> 00:05:53.819
lead other people. John Maxwell says this. This
00:05:53.819 --> 00:05:56.100
is a hard thing for many leaders to hear, especially
00:05:56.100 --> 00:05:57.839
if they have areas of their life that are still
00:05:57.839 --> 00:06:01.399
very undisciplined. So if you lead yourself first,
00:06:01.639 --> 00:06:05.730
everything else aligns. Now let's be real. When
00:06:05.730 --> 00:06:08.589
you do hard things, sometimes the hard just makes
00:06:08.589 --> 00:06:10.850
you want to quit. I can't tell you how many times
00:06:10.850 --> 00:06:13.389
I've wanted to just walk away from a CrossFit
00:06:13.389 --> 00:06:16.149
workout or something extremely difficult like
00:06:16.149 --> 00:06:19.569
that where you just don't know how you're going
00:06:19.569 --> 00:06:22.389
to continue. And the only way that I've found
00:06:22.389 --> 00:06:25.069
in times like that where I can get through is
00:06:25.069 --> 00:06:28.629
shrinking it down to the absolute next thing
00:06:28.629 --> 00:06:31.470
I'm doing, not the rest of the workout, not how
00:06:31.470 --> 00:06:33.949
much time is left or how many reps are left,
00:06:34.029 --> 00:06:36.990
just... What do I need to do next? What is just
00:06:36.990 --> 00:06:41.449
the next step? If I'm on step four, what's step
00:06:41.449 --> 00:06:43.149
number five? I don't need to be thinking about
00:06:43.149 --> 00:06:47.089
12, 13, or whatever. That is such a huge help.
00:06:47.230 --> 00:06:49.370
It's pretty obvious how that's applicable across
00:06:49.370 --> 00:06:52.110
the board for so many things. That's the tension
00:06:52.110 --> 00:06:54.649
that you can often feel, the wanting to quit
00:06:54.649 --> 00:06:58.269
versus choosing to continue. Discipline is also
00:06:58.269 --> 00:07:02.310
a structure and a sacrifice. Habits, systems,
00:07:02.370 --> 00:07:06.120
and consistency requires patience. Discipline
00:07:06.120 --> 00:07:08.819
is sacrificing the things you want to do for
00:07:08.819 --> 00:07:11.600
the things that you need to do, sacrificing present
00:07:11.600 --> 00:07:14.459
pleasures for future benefits, setting yourself
00:07:14.459 --> 00:07:17.699
up for the best position for tomorrow, the week,
00:07:17.759 --> 00:07:22.079
the month, the year. The actual actions may look
00:07:22.079 --> 00:07:24.819
different for everyone, but the sacrifice and
00:07:24.819 --> 00:07:28.120
setup principles are all the same. I would even
00:07:28.120 --> 00:07:31.300
say that oftentimes the ROI curve is exponential
00:07:31.300 --> 00:07:33.500
for everyone. Now, again, like I said before,
00:07:33.660 --> 00:07:36.740
to the good or to the bad. Now, which one do
00:07:36.740 --> 00:07:39.680
you want to build? Now, how do you build systems
00:07:39.680 --> 00:07:42.860
and identity? Systems make action inevitable.
00:07:43.079 --> 00:07:46.279
Like we talked about last week, identity makes
00:07:46.279 --> 00:07:49.360
it sustainable. When you become the person that
00:07:49.360 --> 00:07:52.300
does those things, it becomes easier to follow
00:07:52.300 --> 00:07:56.300
through. That compounds that consistency. So
00:07:56.300 --> 00:07:59.120
the number one rule of compounding is to never
00:07:59.120 --> 00:08:02.240
interrupt it unnecessarily. James Clear will
00:08:02.240 --> 00:08:05.560
say, never miss twice. I have a friend who says,
00:08:05.720 --> 00:08:08.420
no zero days. She takes that even further. Like
00:08:08.420 --> 00:08:10.779
if you're going to miss once, don't do it. Let's
00:08:10.779 --> 00:08:13.040
just not miss any. This is how you get stronger,
00:08:13.180 --> 00:08:16.740
better, so much faster. Small habits don't add
00:08:16.740 --> 00:08:19.120
up. They compound. And this is something that
00:08:19.120 --> 00:08:21.259
a lot of people don't think about. They just
00:08:21.259 --> 00:08:23.600
think that when you do these things over time,
00:08:23.759 --> 00:08:27.170
they'll have a linear effect, but it's really
00:08:27.170 --> 00:08:30.610
not true. The more you do good habits over time,
00:08:30.870 --> 00:08:34.110
you have a compounding effect that you may not
00:08:34.110 --> 00:08:37.649
see immediately, but over time, it'll start to
00:08:37.649 --> 00:08:40.669
have some drastic changes in your life, depending
00:08:40.669 --> 00:08:43.409
on what area you're building. And I'd also say
00:08:43.409 --> 00:08:45.850
that these things interplay with one another.
00:08:46.350 --> 00:08:49.090
When you do hard things physically, like say
00:08:49.090 --> 00:08:51.570
in the gym, for example, that'll start to build
00:08:51.570 --> 00:08:54.110
your confidence in other areas so that when you're
00:08:54.110 --> 00:08:56.799
at work and you're... encountering a really tough
00:08:56.799 --> 00:08:59.799
project, you may be more tenacious in getting
00:08:59.799 --> 00:09:03.519
that done because you've done hard things physically
00:09:03.519 --> 00:09:06.220
and you've overcome them. So it works the same
00:09:06.220 --> 00:09:09.720
way in so many areas. When you conquer one, you
00:09:09.720 --> 00:09:11.840
get confidence of like, no, I'm the kind of person
00:09:11.840 --> 00:09:14.159
that can do hard things. It's not that hard.
00:09:14.299 --> 00:09:16.840
And so you just put in that effort and you do
00:09:16.840 --> 00:09:20.259
that. So this translates into practice where
00:09:20.259 --> 00:09:24.100
you protect streaks but recover fast after misses.
00:09:24.399 --> 00:09:27.399
And this is a big thing because I'm guilty of
00:09:27.399 --> 00:09:30.980
saying in the past, I hate streaks. Because for
00:09:30.980 --> 00:09:33.279
a lot of people first starting out with discipline
00:09:33.279 --> 00:09:38.000
and trying to capitalize on habits, they put
00:09:38.000 --> 00:09:42.539
a lot of emphasis on streaks. But when they miss,
00:09:42.840 --> 00:09:46.710
they have... a really hard time handling that
00:09:46.710 --> 00:09:49.210
mentally. And when the streak gets long enough,
00:09:49.250 --> 00:09:51.809
it almost creates some additional pressure. So
00:09:51.809 --> 00:09:54.470
that's a great, great phrase. Let me say it again.
00:09:54.789 --> 00:09:59.830
Protect streaks, recover fast after misses. You
00:09:59.830 --> 00:10:02.169
don't have to have misses, but if you do, I need
00:10:02.169 --> 00:10:04.529
you to recover fast. And then if you have a streak
00:10:04.529 --> 00:10:07.309
going, protect it. Keep it going as long as possible.
00:10:07.549 --> 00:10:09.470
That way we're not going into a mental breakdown
00:10:09.470 --> 00:10:12.919
if we have a broken streak. Now again, this all
00:10:12.919 --> 00:10:15.000
fits together. Last week we talked about goals
00:10:15.000 --> 00:10:17.539
are good for setting a direction, but you can't
00:10:17.539 --> 00:10:20.000
get there without systems. Systems are the vehicle
00:10:20.000 --> 00:10:23.500
that gets you there and getting you to your goals.
00:10:23.899 --> 00:10:27.000
So this is the bridge to identity. What you repeatedly
00:10:27.000 --> 00:10:30.179
do becomes who you are. This is kind of reverse
00:10:30.179 --> 00:10:33.899
engineering our identity. Typically our behaviors
00:10:33.899 --> 00:10:36.460
come out of who we believe we are, but you can
00:10:36.460 --> 00:10:38.799
kind of reverse engineer and hijack that system
00:10:38.799 --> 00:10:42.259
by Becoming the person through your behaviors
00:10:42.259 --> 00:10:44.679
that you want to do, that you want to control,
00:10:44.820 --> 00:10:48.379
and become that kind of person, that I'm the
00:10:48.379 --> 00:10:50.799
kind of person that tracks my food, that pays
00:10:50.799 --> 00:10:53.360
attention to my food, and that controls what
00:10:53.360 --> 00:10:56.019
comes in, and it's only high quality. You're
00:10:56.019 --> 00:10:58.620
becoming that person through the action. So it's
00:10:58.620 --> 00:11:00.240
a little interesting how you can reverse engineer
00:11:00.240 --> 00:11:03.269
that. True behavior change can contribute to
00:11:03.269 --> 00:11:05.850
identity change, kind of like a reverse engineer
00:11:05.850 --> 00:11:08.610
situation we just talked about. Remember the
00:11:08.610 --> 00:11:11.470
declaration last week saying, I'm the kind of
00:11:11.470 --> 00:11:14.529
person who blanks every day. What are you doing?
00:11:14.669 --> 00:11:16.429
What do you want to do? Who do you want to become?
00:11:16.789 --> 00:11:18.870
It's a great question to answer and reflect back.
00:11:19.509 --> 00:11:21.870
And that's why I'm glad I found something like
00:11:21.870 --> 00:11:24.730
CrossFit about eight years ago. I know it comes
00:11:24.730 --> 00:11:27.409
with an infinite amount of stigmas, but for me,
00:11:27.450 --> 00:11:31.580
I found a type of fitness I enjoy. mostly. And
00:11:31.580 --> 00:11:34.080
I can find progress in, I can find a community
00:11:34.080 --> 00:11:36.019
like no other because you kind of suffer together
00:11:36.019 --> 00:11:39.440
and you connect on a deep level quicker than
00:11:39.440 --> 00:11:41.720
you do in a lot of other areas. And it's also
00:11:41.720 --> 00:11:43.960
taught me how to do hard things and prove at
00:11:43.960 --> 00:11:47.820
my weaknesses. And like we said earlier, and
00:11:47.820 --> 00:11:50.620
so many life lessons come out of this crazy cult.
00:11:51.789 --> 00:11:53.909
You'd think it would just be in the fitness space,
00:11:53.990 --> 00:11:56.409
but it's not. That's what we're talking about,
00:11:56.509 --> 00:11:59.450
finding what challenges you and keeping you consistent.
00:11:59.450 --> 00:12:03.210
Again, not just in that area, but it overflows
00:12:03.210 --> 00:12:06.889
into others. So let's shift and talk about recovery
00:12:06.889 --> 00:12:10.330
and focus and how you keep enduring and moving
00:12:10.330 --> 00:12:13.649
forward. Because when someone turns up the discipline
00:12:13.649 --> 00:12:17.929
and gets really, really good at executing, Sometimes
00:12:17.929 --> 00:12:21.370
they need to be smart about when to recover and
00:12:21.370 --> 00:12:24.250
refocus their attention. Knowing when to rest
00:12:24.250 --> 00:12:27.149
and have recovery, to show up and then restore.
00:12:27.590 --> 00:12:30.850
So often I hear people think or say that they're
00:12:30.850 --> 00:12:33.850
afraid of rest, quiet reflection, because of
00:12:33.850 --> 00:12:35.750
the fear that they'll lose the things that they've
00:12:35.750 --> 00:12:39.269
gained or worked so hard for. But it really doesn't
00:12:39.269 --> 00:12:42.860
have to be that way. Vacation and rest. do not
00:12:42.860 --> 00:12:45.360
mean avoiding the habits and disciplines that
00:12:45.360 --> 00:12:48.039
are important in our lives. Consistent daily
00:12:48.039 --> 00:12:51.559
commitment blesses character. So those very habits
00:12:51.559 --> 00:12:53.639
and practices can also be the very thing you
00:12:53.639 --> 00:12:56.379
need when you're resting, recharging to help
00:12:56.379 --> 00:12:59.139
restore you. But not only that, sometimes when
00:12:59.139 --> 00:13:01.000
I go on vacation or retreats, there are certain
00:13:01.000 --> 00:13:04.240
things that I'll shift or I'll... adjust deliberately
00:13:04.240 --> 00:13:07.539
to focus on whatever area of rest or rejuvenation
00:13:07.539 --> 00:13:10.080
that I'm after. It depends on context. Sometimes
00:13:10.080 --> 00:13:12.320
you have to have the self -awareness to know
00:13:12.320 --> 00:13:14.299
what you're going to do and what you're not going
00:13:14.299 --> 00:13:17.820
to do and put your habits in priority order.
00:13:18.039 --> 00:13:20.500
Which ones are you going to continue doing and
00:13:20.500 --> 00:13:23.600
which ones are you going to pause for this period
00:13:23.600 --> 00:13:27.039
of rest, restoration? and still have the discipline
00:13:27.039 --> 00:13:30.179
to do it on purpose. That's the difference. You're
00:13:30.179 --> 00:13:32.480
not letting yourself go. You're doing this with
00:13:32.480 --> 00:13:35.820
intention. So you're managing that focus and
00:13:35.820 --> 00:13:38.700
not just time. It's important. Discipline can't
00:13:38.700 --> 00:13:40.820
get you anywhere if you can't focus and manage
00:13:40.820 --> 00:13:43.519
your time. If you manage your time, you're not
00:13:43.519 --> 00:13:46.580
focused. You need to manage focus. When you manage
00:13:46.580 --> 00:13:49.899
that, you use all of your time. If you manage
00:13:49.899 --> 00:13:52.600
time, you might still get an end result, but
00:13:52.600 --> 00:13:56.850
it won't be the result that you often want. Managing
00:13:56.850 --> 00:13:59.570
that focus like we talked about previously, like
00:13:59.570 --> 00:14:02.029
time blocking, will help you execute reps that
00:14:02.029 --> 00:14:05.210
you have your eye on. A really heavy quote I
00:14:05.210 --> 00:14:08.470
heard about this was, show up because one day
00:14:08.470 --> 00:14:11.350
you'll want to, but you'll no longer be able
00:14:11.350 --> 00:14:15.750
to. Man, that hits really hard. It's super easy
00:14:15.750 --> 00:14:18.230
to apply that to the physical space, but there's
00:14:18.230 --> 00:14:21.049
a lot of places that can apply. So let's start
00:14:21.049 --> 00:14:23.639
ratcheting up our discipline. When you think
00:14:23.639 --> 00:14:25.740
about it, there's a few key things you know you
00:14:25.740 --> 00:14:27.279
could be doing better right now, and discipline
00:14:27.279 --> 00:14:29.759
can help you do that. So let's have gratitude
00:14:29.759 --> 00:14:32.440
for the ability to show up today. That's a gift,
00:14:32.500 --> 00:14:35.860
and it's also a responsibility. Discipline can
00:14:35.860 --> 00:14:38.659
truly create freedom in your life, especially
00:14:38.659 --> 00:14:42.139
when motivation fades. Consistency turns identity
00:14:42.139 --> 00:14:45.480
into outcomes, and daily execution will take
00:14:45.480 --> 00:14:49.480
you further than almost everybody else. So remember,
00:14:49.840 --> 00:14:53.320
winning cannot be owned. It can only be rented.
00:14:53.799 --> 00:14:57.840
So the rents do daily. So the reps are required
00:14:57.840 --> 00:15:01.159
daily. You need to have the focus and the concentration
00:15:01.159 --> 00:15:05.179
and the identity to execute every single day.
00:15:05.779 --> 00:15:08.399
So today I'd like to leave you with a discipline
00:15:08.399 --> 00:15:12.539
menu to choose from. There's four options, and
00:15:12.539 --> 00:15:14.200
I'd like to challenge you to do one of these
00:15:14.200 --> 00:15:18.899
every day this week. The first one is three things,
00:15:18.980 --> 00:15:22.019
three daily non -negotiables. 20 -minute workout
00:15:22.019 --> 00:15:25.080
every day, 10 -minute focus block every day,
00:15:25.240 --> 00:15:28.299
and 10 gratitudes. You guessed it, every day.
00:15:28.700 --> 00:15:32.379
Never miss. A second one is implement a never
00:15:32.379 --> 00:15:36.360
-miss -twice policy. If you miss, restart tomorrow.
00:15:36.779 --> 00:15:38.840
So if there's something that you're already working
00:15:38.840 --> 00:15:42.120
on, choose this one and commit to not missing
00:15:42.120 --> 00:15:45.679
twice in a row. The third one is schedule one
00:15:45.679 --> 00:15:49.179
recovery practice, like scheduling your sleep
00:15:49.179 --> 00:15:51.539
window of seven or eight hours for that night.
00:15:51.659 --> 00:15:53.220
This is very important because a lot of people
00:15:53.220 --> 00:15:55.679
don't prioritize sleep and it's so critical.
00:15:55.779 --> 00:15:57.580
It's one of the base things you should work on.
00:15:58.019 --> 00:16:01.220
Take a walk or take some time for a spiritual
00:16:01.220 --> 00:16:05.320
or meditation practice. And number four, a one
00:16:05.320 --> 00:16:09.080
daily focus block. Every single day, turn off
00:16:09.080 --> 00:16:12.360
your notifications, do not disturb, and just...
00:16:12.730 --> 00:16:16.389
work in this focus block. And share your discipline
00:16:16.389 --> 00:16:18.590
menu with me this week. I'd love to know how
00:16:18.590 --> 00:16:22.269
it went and what changed after seven days. And
00:16:22.269 --> 00:16:24.509
as always, thanks for listening to the Optimizing
00:16:24.509 --> 00:16:27.129
Beyond podcast. Remember, growth happens when
00:16:27.129 --> 00:16:29.529
you take action. So subscribe, share this with
00:16:29.529 --> 00:16:31.909
a friend, and most importantly, put what you
00:16:31.909 --> 00:16:34.370
learned into practice. Until next time, keep
00:16:34.370 --> 00:16:37.149
moving forward because daily anything changes
00:16:37.149 --> 00:16:37.769
everything.
