When I read James Clear’s ATOMIC HABITS it immediately called to me. The fundamental premise of his book is big goals are achieved by a lot of little things consistently over a long period of time.
From James’ book:
“Too often, we convince ourselves that massive success requires massive action…the difference a tiny improvement can make over time is astounding.”
There isn’t a cheat code to get from here to the new/better there. There is no magic wand to get to positive transformation. As James puts it: “It is about your commitment to the process that will determine your progress.”
In light of this wisdom, in January of this past year, I decided to do something new. That decision was to go to bed an hour to ninety minutes earlier so I could wake up at 5:15 AM- 5:45 AM so I could run/lift weights in a more consistent cadence.
I had no expectations about any of it but I knew this: I had never committed to something this simple yet focused over a long period. My general curiosity was what would happen if I did this one simple thing. What happens if I just focus on early morning movement for a long stretch of time?
By the end of January 2023, I had run 72 miles in total for the month. That was the most miles I ever ran in an one month period. By year’s end, my average miles per month are 82.6 miles. I ran two half-marathons. I ran my first-ever NYC Marathon. In 2022, I was averaging 19.1 miles per month. This is a +332% increase in average miles per month over a year.
And it wasn’t just the running but there were other positive residual effects. My overall health improved. I slept better, I ate better, and my energy levels grew during the day.
When I talk about waking up earlier than usual with people they often look at me like I’m crazy. Maybe I am a little crazy. Truth be told, I’ll take this kind of crazy any day. This one small habit shift changed my entire vibe for the better.
YOU CAN DO IT TOO
The bottom line is this. If I can do it so can you. And you don’t have to make it about running or waking up early.
That was just my thing. It was what I needed. I needed to move. I needed to get more out of my life. And I needed to see if / how James Clear’s pro-tips could actually drive visible impact.
I push you dear reader to consider how you might start a new process in the new year to better yourself. It can be anything. It can be one thing. Or a few little things Keep an open mind. Stay curious. You never know.
“Success is not a goal to reach or a finish line to cross. It is a system to improve, an endless process to refine." - James Clear
Write out a list. That list can have many different ideas. A new feeling you’re aspiring for. A new skill you want to attain. A new place you want to be in the future. Whatever it is, write it down. Go for a walk. Give it a think.
Then consider the small thing(s) you can do daily. Start small. And start doing that thing every day. Or a few times a week. And once you start doing it. Keep doing it.
A journal tracking your behavior and planning is a powerful tool. I didn’t just say I’m going to bed early every night and that was that. I jotted down notes weekly. How did I do? What was up ahead? How did I feel? The more I tracked my behavior. The more I scripted the outlook. The easier it was to just act on the simple little thing over time.
STAY POSITIVE AF
I also read ENDURE by Alex Hutchinson. A lot of tidbits were useful in terms of nutrition and endurance sports. Hutchinson highlights how magnificent the human body and spirit are. We set and break records as time goes on. One hundred years ago the fastest marathon was 2:32:35. This past October, Kelvin Kiptum ran a 2:00:35. A human will break the two-hour barrier in the marathon in the near future. Absolutely extraordinary.
And here is a rich insight: Elite athletes don’t just have exceptional physical and nutritional regimens. They have exceptional mental regimens too.
Time and again Hutchinson's book revealed that the top athletes in the world consistently report how they positively pump themselves up every single day.
You don’t buy a plant and not water it. Our brains and souls are no different from plants. We need sunlight and water too. Positive self-talk is a power move. Positive self-talk is our sunlight and water. If you are to do the little things that lead to the big things, it really matters how kind and positive you are with yourself.
You beautiful, amazing, triumphant human being you. 😊 🤗
So make reminders.
Find the space and time.
Pump up yourself.
Do it daily.
Shine bright like the diamond you are.
IMAGES OF THE WEEK
Go forth. Stay safe. Ride the wave.
-Mitch