We often feel stress, worry, anger or other negative emotions all from some kind of fear. It’s not our fault, the amygdala part of our brain overdeveloped to protect us from saber-tooth tigers and even though the tigers are gone, the amygdala keeps trying to protect us.

One secret to an amazing life is being able to just “note” your emotions, without letting them hook you and carry you away. If you can note how you are feeling, you can then get curious about it and ask, what else is true about the situation?

Right now I note…

• I’m worried about my daughter Amanda, who has chosen to stay in New York with her friends in off-campus housing. And I also feel happy and proud that she’s an independent strong young woman who has carved out a good life separate from mom and dad.
• I might feel frustrated that my daughter Natalie, and son, Owen, are both home from school which brings more distractions and housework in the daytime. And I also feel grateful when they do chores without complaint and feel SO grateful for the extra family time at dinner and chance to watch “old” movies together (you know, old like from the 1990’s).
• I worry about my ravaged stock portfolio and college savings accounts, as a result of massive stock market declines. I also feel calm and confident knowing that after every great crash (1918 Spanish flu, Great Depression, Dot Com Bust, 9/11, 2008 melt-down) the market has come roaring back after just a few years (OK, a decade in worst case scenario). Great investors make money in bear markets too and this is a time to rebalance portfolios.
• I worry that my company, LEADx, won’t make another sale for the rest of the year. And I also feel anchored by our mission, and invigorated by the challenge and know that one way or another we will emerge stronger and better for this struggle.
• You will thrive emotionally not when you avoid negative emotions—denying your fear—but when you get curious about them. Stress points a finger at something you value: health, financial stability, relationships, whatever. Thank your lizard brain for pointing out the danger, explore it a bit, and ask what else you feel about the topic. And then, take some action.

When we recognize what we can’t control and what we are feeling, we are able to calm the monkey-mind and be at our best. For our own health, and to support those around us.

The post Quieting Your Monkey Mind appeared first on Kevin Kruse.

I used to have a big annual goal, which worked great for achieving that goal but wreaked havoc in non-goal areas of my life.

Many people choose a word for the year, in order to focus on the thing they need most in their life. I like that idea, but it never felt right for me.

For 2020, I’ve decided my theme—my five words for the year—will be “A Life in a Day”. It’s my reminder to design my ideal life, and to live it on a day-to-day basis.

If you ask me what is most important in my life, I’d answer with the usual things like family, friends, fun, faith, fitness and of course, finance.

Yet, my high-achieving external-validation-seeking mind in any given day will prioritize work (the finance) and procrastinate the rest. I’ll just run twice as long on the treadmill tomorrow. I’ll have fun when I make the next million dollars. No time to meditate today, but that’s OK.

Unfortunately, I’ve known a lot of family, friends and colleagues who died quite suddenly, and 2019 was no different. And I’m always reminded that life is so so short even in the best of circumstances, and now is the only moment guaranteed.

So, for 2020, I’m going to try to live a perfect balanced life each day. For me it won’t be about quantity. I’m sure some days I’ll only get 20 minutes of exercise in, and other days it might be 90 minutes. Some days I might write for hours, and other days perhaps only for a few minutes. But I think investing some number of minutes in each area of life that I value will lead to higher levels of happiness and resilience.

I’ll let you know how it goes.

The post My Theme for 2020: A Life in a Day appeared first on Kevin Kruse.

. 2019 was a learning year.

More important to me than New Year’s resolutions is to take an hour or two to scroll through my calendar from the previous year and to recall things that went well, things that didn’t, and any lessons or reminders I should carry forward. If you practice Secret #3 from my book 15 Secrets Successful People Know About Time Management, and live from your calendar instead of a to-do list, it’s really easy to look back and take reflection. Here are some things that jump out at me from the year.

1. 1. Kill your darlings. Writers are often given the advice, “You have to be willing to kill your darlings.” Meaning, you have to cut out your most creative, brilliant, but self-indulgent passages for the greater good of your work. I found this to be true in my articles and books, and REALLY true of entrepreneurship. The functionality I spent a year and a million dollars on we don’t even show to prospects. We turn it off. But by doing that, and building what they like (instead of what I like), we sell.
   2. Traditional publishers still suck. OK, that’s harsh, I haven’t worked with all of them, so maybe there are exceptions. I told myself I would try one more time to publish with a big traditional publisher. See if it would be any better. Going traditional with my Great Leaders book cost me over a year of time, cost me tens of thousands in wasted marketing dollars, and the horrible title killed my speaking business. Publish indie, always.
   3. The Bahamas is way nicer, and closer (to Philadelphia) than I realized. Can’t wait to go back to Baha Mar.
   4. Most people don’t do what they say they will do. Freelancers, advisors, VCs, consultants I pay huge money too, clients–most of the time they just don’t deliver the results they promise, or even the activities they promise, and very rarely by the deadline they promise. Personal accountability seems to be a rare species. Do you want to be a top 10% performer? Just do what you say you’ll do and you’ll be in the top 10%.
   5. Similar to above, “ghosting” at work is now commonplace. I think many (most?) people don’t think it’s wrong to just not respond at all, even if there has been a significant investment in time and or money or favors. It’s like the Ben Franklin principle expired. I think people are SO busy, so overworked, so overwhelmed, they can just deal with the burning fire closest to them in time and space, and just don’t even think about relationships or strategic priorities.
   6. 10x software engineers and 10x salespeople really do exist. I’ve seen one programmer ship 10x the functionality of another. One salesperson on my team is able to generate 10x the demos of another in the same amount of time. They are SO valuable. I am so grateful for them.
   7. Being “agile” is now all the rage, and I think it’s hopeless for established companies (Fortune 1000?) to ever become agile. Just too many bad hires, wrong incentives, and layers of crap. Give up, or start new businesses with their our own brands to compete against the legacy non-agile business, if you really care about agile.
   8. It can be really hard to relate to your teenagers–sports and music are best bets. I’ve found taking an interest in the same professional sports teams they like, and an interest in the obscure rappers they listen to, as good ways to do it. And I need to get way better at remembering the names of all their friends.
   9. GDPR and data privacy concerns are now out of whack with the actual risks. It takes 4 – 12 months for big companies to approve software that only uses employee name and email–no other personal data. GDPR and privacy concerns are costing trillions in lost productivity…all to protect an email address that most outsiders can guess anyway.
   10. You have to “dumb down” your product pitch. You know you have your product pitch (or elevator pitch, or company “story”) down right when a 19-year old, or a hired gun virtual assistant, can deliver it persuasively If they can’t you need to simplify it further. (Yes, my daughter Natalie killed it at ATD conference)
   11. The best speeches, sales calls, and VC pitches are often done with no slides.
   12. A computer can accurately measure if you’re neurotic. If you use our LEADx with Coach Amanda app, you can take the Big 5 Personality assessment and included is where you fall on the scale of negative emotion. Do you feel negative emotions more or less than other people? Turns out people with negative emotionality don’t like to be told they have negative emotionality. They complain about it. (At least we know the assessment is accurate)
   13. People prefer 10-minute book summaries to books. One of the most popular parts of the LEADx app are the book summaries. Nobody reads anymore. 
   14. Today, it can never be too short. We get a lot of “constructive feedback” from users that our 10-minute book summaries and our 5-minute micro-learning videos are too long. Sad, but true.
   15. You can make tofu crispy and flavorful! The secret to great tofu is to REALLY get the water out before cooking. Water out, marinade in, fry a little for crunch…now you’re talking.
   16. Cold pitches on LinkedIn are really annoying when you receive them (and convert at 13% if you’re the one sending them)
   17. Nobody wants anything anymore. It’s the end of stuff. People want to watch Netflix/YouTube/Disney/Hulu, surf social media, read Kindle, listen to music, watch highlights of their favorite teams, and play video games. And all of that can be done on a single device that fits in the palm of your hand. All that digital entertainment/escape is going to turn most people into minimalists. They don’t want or need other physical items. But it is also driving up the demand for experiences: food, live music, travel.
   18. Good writers (not even great writers) are impossibly hard to find. If you are just 22 years old but can write logically, clearly, and perhaps persuasively–and can deliver on time–you can immediately make over six figures a year as a freelancer (but you have to deliver when you say you will). 
   19. “Now is the only moment guaranteed.” Unfortunately, 2019 was yet another year when several healthy people close to me unexpectedly died or began to battle life-threatening illnesses. I will continue to remind myself daily to be present as much as possible, to strive to live a great life in each day, and to never put off the stuff that really matters.

Here’s to an amazing new decade.

Impact > Income,

Kevin

The post 19 Things I Learned (or Relearned) in 2019 appeared first on Kevin Kruse.

I finally had a chance to write an in-depth blog post on new manager training over at the LEADx website. It covers the benefits of a structured curriculum, 11 different topics new manager training should include, the importance of ongoing coaching and more. Check it out!

The post Leadership Development Programs appeared first on Kevin Kruse.

After three years of research, writing, and delays from the publisher, Great Leaders Have No Rules is available now. The book is available in print and ebook (and audiobook should be available by the end of the week).

Click here: Order your copy now.

It’s the 2 R’s of Management–we must both get results and retain our people. Or to put it another way, we have to get stuff done while also engaging our team. This book shows us how to do both. Be the boss everyone fights to work for, and the high achiever every CEO wants to hire. I examine commonly accepted management practices and turn them on their head. I say it’s time to Close Your Open Door Policy, Turn Off Your Smartphone, Be Likable but Not Liked, Lead with Love, Crowd Your Calendar, Play Favorites, Reveal Everything and more.

“Kevin Kruse gives practical advice for leading in a world that will never be the same.”
—John C. Maxwell

“Kevin Kruse has discovered gold. With his easy and entertaining writing style, Kevin will keep you amused, interested, and motivated to try new techniques that can improve both relationships and results.”
—Ken Blanchard

“This book teaches leaders how to reach new levels of success through transparency, vulnerability and even love.ʺ
—Stephen M. R. Covey

Two important notes…

1. Amazon is currently running a 35% off sale on the book. I have no control over the price or timing of this sale. Amazon could change it at any time. Grab your copy here.
2. If you buy NOW you’ll get a bunch of exclusive bonuses. There are five great packages with bonus that include copies of my previous books, 90-days free access to LEADx with Coach Amanda, and even my Webinar: How To Write A Book In Only Two Hours A Week. Buy now and follow the instructions on NoRulesLeadership.com to redeem your bonuses.

And you can also buy your pre-orders from anywhere including Amazon, Outside the US Amazon,  B&N, 800-CEO-READ, Indiebound, Google Play, iBooks, Book Depository with free worldwide delivery.

Thank you!

Kevin

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I finally had a chance to write a long article for the LEADx blog about leadership nudges. Behavioral nudge theory, from Dr. Richard Thaler, has been shown to dramatically change behaviors–and in our case, can change leadership behaviors for the better.

Give a read to my article on behavioral nudges for leadership, you won’t be disappointed!

The post Leadership Nudges appeared first on Kevin Kruse.

I’ve made over 100 changes to my podcast, The LEADx Show, even though it only launched five months ago. I’ve changed the mic, changed the recording software, changed the entire show format, changed the type of guest I’m inviting, even added a co-host once a week and started doing Facebook Live video streams.

Why do I experiment and change the show every…single…week?

Many podcasters out there would probably be pleased with the results I’ve had. After five months I’m now getting 100,000 downloads each month. I’ve had on top guests like Captain Sully Sullenberger and Dan Pink. I get fan email each day saying it’s their new favorite show and it’s helped them to get a raise, get a promotion, to start a new career.

I’m Not #1

But here’s the problem: I’m not listed in the top 100 iTunes chart. In fact the real problem is I’m not #1 of all podcasts on the planet. Yes, yes, I know that means nothing. It’s just a vanity metric. Those rankings can be rigged. It’s about helping just one person—I even wrote a book about that!

And yet that little voice continues, You’re not at a million downloads a month yet. Look at all those people who have a bigger audience than you. Shut up, it’s about quality and serving a niche! You shut up little podcast man.

So every week—OK, I’ll just admit it—every day, I try to make the show better.

(Hang with me, I promise this really isn’t about podcasting…)

What Are Other Podcasters Doing?

I tap the purple iTunes icon on my iPhone and look at the top 100 shows under business category. I scan the entire list. I’m looking for new shows. There’s one! I listen to their last episode. How are they opening? How are they closing? What are they doing different—BETTER—than I am?

I scan their show titles. What hooks are they using? Are they stuffing with key words? Do they put their guest’s name in the title?

Then I go follow the podcast host on all her social media channels and look at the feeds. How are they promoting their shows? With images or no? Link to iTunes or link to their page? What are they doing different—BETTER?

Studying your competition is actually the worst way to innovate. The breakthrough stuff always comes from tangential spaces.

Bing Watching Late Night TV Shows…The First 10 Minutes Only

Three days ago my GF and I watched several episodes of The Tonight Show with Jimmy Fallon and several episodes of The Late Show with Stephen Colbert, which I had saved on the DVR. We weren’t watching for fun. I was studying.

We just watched the first 10 minutes of each show. How do they open their show in the first 10 seconds? How long is their opening jingle? How are they immediately adding value before introducing the guest? Did he identify the guest by name or do they tease with credentials? Do they tell the viewers who is coming up later in the week (Jimmy Fallon always does, Colbert usually doesn’t)? How long before the first commercial break? How do they “read on” their guest? What can I learn by their interviewing technique?

Stories Are Powerful

Lately I’ve been thinking about Joseph Campbell’s Hero’s Journey work. People love stories. They love the hero’s journey. Is there some way I can make every show a hero’s journey? Is there some way to frame myself or the audience as the hero? Is there some way to always interview the guest in a way that they are the hero and we are learning of their journey? Just writing that sentence right now gave me ideas…

I already always start by asking my guest to share time when they failed early in their career. I hear over and over again that that’s people’s favorite part of the show. That’s how the hero’s journey begins. An ordinary person sets off on a course but ultimately fails. It’s only after they recruit friends or find tools or get powers that they can suddenly defeat their enemies and win. Maybe my second interview question should be asking who are the people in your life to help you get to where you are today? Maybe I should ask guests what has been their highest high? You should ask them was the last time they really celebrated something? Or maybe all that is just too theoretical and people want answers. They want advice.

My mind racing…

Edutainment?

When it comes to media there have been three forms that have proven to be popular: news, entertainment, education. And educational programming is the smallest slice of the media market by far. How can I make my podcast more topical? How can I make it timelier? Or weave in events of the day or at least the week?

How can I make it more entertaining? I am not funny. If there’s one thing I know I’m not funny. How can I be funnier?

This is the first year in a long time that James Altucher hasn’t written a book. Instead he’s doing standup comedy three times a week and he’ll tell you himself it’s terrifying. My friend and marketing guru, Dorie Clark, started doing and studying standup about a year or so ago. Is it becoming a thing or am I just now aware of it? I started watching comedy specials on Netflix not to laugh but to learn. How do they tell stories? How do they setup jokes? How many minutes go by and between the punchlines?

How can I make my show funny every seven minutes?

This still isn’t about podcasting.

Exponential Thinking

Throughout my entrepreneurial career I’ve used a mental tool I call exponential thinking or even magical thinking. Here it goes for my podcast…

What would it take in order for every single listener to go onto iTunes and hit the subscribe button for the LEADx Show?

How come I don’t subscribe to a lot of the shows I listen to?

If the host said, “Please subscribe to my show I’d really appreciate it.” I probably don’t subscribe. If the host said, “Subscribe and leave a review and let us know and you’ll have a chance to win an iPad each month.”  I still don’t subscribe. What are the odds I would be a winner?

But what if the host said, “If you subscribe to the show and let me know I will send you $1000.” Yes, I would subscribe. What about for $100? Would I subscribe and leave a rating? Yes, for $100 I would.

NOTE: I’m not saying anybody should actually do this. If it isn’t actually prohibited by iTunes terms of service is at least unethical to be buying reviews. Remember, this is just a magical thinking exercise.

Would I subscribe and leave a rating if I was guaranteed a $10 gift certificate to Amazon? Hmmm, If I truly liked the show yes, if I didn’t like it probably not.

So is there some kind of ethical bribe that’s worth, as a perceived value, $50 or $100? I don’t know.

Persuasion Secrets

What else could the host say to get me to subscribe? A persuasion secret is to always have a “because” at the end of your ask. Cialdini and others point out that it doesn’t even matter what the “because” is, you just need to have one.

If a podcast host said, “Will you please subscribe and leave a review because we’re at 287 reviews and we really need to get to 300 reviews” I think I would be more likely to leave a review.

Hmmm, that has me thinking about more persuasion secrets. Our behavior is influenced by knowing what a lot of other people do. Old anti-smoking commercials screwed up when they’d say 50 million people smoke in America and millions will die from cancer. The message we got is, huh, lots of people smoke, I guess I’m in good company.  You need to say how many people quit smoking in the last year, not how many are still smoking.

But I digress, and no, this article still isn’t about podcasting…

Maybe podcast hosts need to say, “Since last week we’ve had seven new iTunes reviews, and I’d like to thank Joe, and Sruti, and HepCat0502, and …”   I actually think that would persuade me more than $10.

Back to Magical Thinking

Magical thinking…what value would I have to offer on my show to get people to listen to every single episode?

Years ago I paid a fortune to advertising guru and author Roy Williams to get his marketing advice on a new conference I was launching. I was trying to get busy pharmaceutical marketers to come to my event about “empowered patients.” These people were busy, they were under travel budget constraints, and I actually don’t think they cared that much about the patients.

The magical thinking advice: picture this target customer, what would you have to do to absolutely guarantee that they’d come to your event? What would make them rush into their boss’s office and say, “I have to go to this conference because…”

It took me awhile before I came up with the right answer. Give them an iPad if they come to the event? Good idea, but maybe they already have one or can’t accept the bribe. Let them meet with 10 patients who are on their drug? They already do patient focus groups. Hold the event in Hawaii and pay their way? They already go on junkets and don’t want to be away from their families.

The answer? They’d absolutely come to the event if they believed that their toughest competitors were going to go on stage and reveal their top secret marketing plans. So I convinced top executives at the top pharma companies to do presentations like, “3 Ways [PharmaName] Used Facebook To Recruit Patients Into New Oncology Trials”. And 5 of their competitors bought conference tickets to come take notes.

Magical thinking…what would have to happen on my show for someone to run into their office and say to their colleagues, “Guys, you’ve GOT to listen to this show. Like right now…come here and I’ll play it for you?”

So if this article isn’t about podcasting what is it about?

It’s about what you do to make the books you write better. It’s about how to be a better bartender. How can you improve your next sales presentation? How can you go out and nail the next job interview? How can you be a better teacher? How can you be a better parent or spouse? How can you be a better Little League coach? How can you get into the best shape of your life?

And it never ends…What are others doing? What do people want? What ideas come to mind when doing Magical Thinking?

To be honest, it’s not a great feeling waking up every day and thinking, I’m not good enough how can I get better? I’m not the best yet so I’d better get busy. From a psychological well-being and happiness perspective you should do the opposite of what I’m compulsively doing.

You should wake up and say I am worthy, I am enough. You should scream, “To compare is to despair! I’m in competition with no one but myself! How can I be better today than I was yesterday?!”

I really, really hope it works for you.

The rest of this article will now be about my podcast.

I hope you go to LEADx.org/subscribe and click the subscribe button, because…well, you know why.

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Photo: Pixabay/atmstudio

A reader named John recently contacted me with a similar question. He wrote, “I’m currently working in investment management, a challenging job and a competitive environment that requires extra hours. Also, studying for the CFA–an average of two to three hours a day for six months. This is doable without any doubt, but how can someone keep the same energy and motivation?”

At this time of year, you may be asking a similar question. Perhaps you’re reflecting on the past year and wondering why you weren’t able to stay focused on your goals from 11 months ago. Or perhaps you’re planning your New Year’s Resolution for 2017 and wondering how you’ll stay motivated long enough to actually accomplish it.

Many Ways To Drive Motivation

They say, “success leaves clues” and I’ve had the opportunity to spend time with many self-made millionaires, Olympians, Marine Corps generals, Fortune 500 CEOs, Navy SEALS, Congressmen, and countless other high achievers. But before I reveal the single most effective motivation technique, let me acknowledge that there are many things that can help you drive and maintain motivation. For example:

• Goal Setting & The Goldilocks Rules—goal setting is one of the most powerful psychological tools we have, but the trick is in setting the right The great thinker and writer James Clear calls this the Goldilocks Rule. If your goal is too hard, it will lose its power as you consciously or unconsciously determine it’s just unrealistic. If you set your goal too low, it will also lose its power as you will assume you’ll hit it no matter what. As Clear writers, “humans experience peak motivation when working on tasks that are right on the edge of their current abilities. Not too hard. Not too easy. Just right.”
• Higher Purpose—Despite the innate power of goal setting, a longer lasting fuel for motivation is having a higher purpose. Simon Sinek has popularized the concept of knowing your “Why.” It’s your true purpose or belief that inspires you. Whether your motivation is to lose weight, stop smoking, get out of debt or launch a new business, ask yourself “why” you want to do that. In fact, ask several why’s in a row and you might be surprised at your answer.
• Accountability Partner—who can help you to keep your commitments? It’s easy to break a promise to yourself, but far harder to admit your failure to a friend or colleague. Ideally, your partner is on the journey with you. Perhaps a running buddy who meets you in the park at 6:00 AM, or a fellow writer who tracks her daily word counts. But even an “independent observer” can sway your behavior. I have my assistant ask daily, “Did you work out? How many clean meals did you eat? How many hours did you write? How many thank you notes did you send out?” She actually tracks my data on an Excel spreadsheet and shares back the results and trends each month.

The #1 Way To Stay Motivated

While there are many great tools to drive and maintain motivation, one is more important than all the others. What is it?

Prime your body.

The reality is that you live inside your body. Motivation, a mental state, is influenced by environment. And the environment of your mind is your body.

Think about it: how motivated do you feel when you have a high fever? How motivated do you feel when you have stomach flu? How motivated do you feel when you have a migraine headache?

Motivation can only be maintained when you feel energized physically.

Four Ways To Maximize Physical Energy

First, focus on quality sleep not quantity of sleep. Just yesterday I was watching a Facebook Live video from fitness guru, Joe Wicks. Someone asked what he thought of pre-workout energy drinks (many hardcore workout folks drink high caffeine energy drinks to maximize their effort during their work outs). Wicks answer, “The best pre-work is a good night’s sleep.” For my productivity book, I interviewed 13 Olympic athletes about their productivity routines and almost all of them talked about sleep as “recovery.”

Yes, ideally you should get eight hours of sleep but for most of us, that isn’t just realistic. But you can improve your deep sleep, which is the sleep cycle that is most restorative. You are likely waking up many times throughout the night without realizing it. Think of your bedroom as a sleep sanctuary. What can you do to make sure the temperature is just right, and that it’s as dark and quiet as possible? Room darkening blinds are ideal, but a good sleep mask can do the trick, too. Telling your partner to keep the TV off in the bedroom is a must, and don’t forget to tell your teenagers when you are going to bed so they can keep it down too.

Second, drink a lot of water. When you wake up you are already about 1% dehydrated, and most of us never fully hydrate. Studies show that even mild dehydration leads to loss of focus, decision making, creativity and yes, energy. You’d be surprised at how much water you need to keep your mind at its best. Remember the phrase, “half you hydration.” This means you should take your body weight (in pounds) and divide it in half, and that’s the number of ounces of water you should take in each day. I weigh 170 pounds right now, so I divide that by two, and get 85. I drink 85 ounces of water a day. That’s a lot of water! To help, I use a Nalgene water bottle and throw a few lemon slices and cucumbers in for a bit of flavor. On the weekends I’ll just carry a gallon jug of water with me throughout the day with the goal to empty it.

Three, don’t skip meals. Your new mantra: Food is fuel! There is probably nothing more controversial in the health and fitness world than what and when to eat. High protein diets, vegan diets, bullet proof coffee for ketosis, fasting days, so many options! For myself, if I want to optimize for motivation and energy (not rapid weight loss) I consume five small slow-carb meals a day. I used to skip breakfast thinking I was saving time and calories, then I’d binge lunch of a sandwich or slice of pizza, and wolf down a big dinner of whatever. What I experienced was wild swings of glucose—the fuel for your brain—as I’d go from waking up to low glucose to flooding my body with carbs, and then the inevitable carb crash. I’m at my best when I’m eating similar to a Body for Life plan or a Tim Ferriss slow-carb diet plan.

Fourth, daily exercise. Don’t panic, just move! You don’t have to become a hardcore Crossfit’er (although kudos if you are). You don’t have to spend an hour a day in a gym (although that would be awesome). You just need to move in a way that gets your heart beat way up for twenty minutes a day. For most people, a vigorous walk around the neighborhood or on the treadmill each morning does the trick. A yoga session or after work pickup basketball game is great. This isn’t for long-term health benefits, although there are. You are moving for 20-minutes a day for same-day energy and clarity. Research is clear, 20-minutes of cardiovascular activity increases blood flow to the brain and gives you an immediate boost of energy, clarity, focus, and creativity.

Whether you are just trying to power through long days of work and family, or you are trying to crush your New Year’s resolution, to maintain mental motivation, focus on your body.

—

Kevin Kruse is the author of 15 Secrets Successful People Know About Time Management.

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I say that confidently, even though we’ve never met, because research shows only 8% of people actually achieve them. So statistically, I bet you didn’t.

Photo: Pixabay/Unsplash

How can you become one of those elite few, who actually achieve what they set out to do? Do you need more motivation? A special system? What are the secrets?

To find out, I interviewed one of the leading experts in behavior change, psychologist Paul Marciano. Dr. Marciano is the author of Carrots and Sticks Don’t Work and he specializes in the area of behavior modification and engagement. He offered seven keys to achieving your goals.

Make your goals specific.People proclaim, “I’m finally going to get in shape.” But what does that actually mean? Do you intend to reach a certain weight? Or body-fat percentage? Do you want to run three miles without rest? Maybe be able to do 10 pull-ups? Dr. Marciano is a fan of the classic goal system that makes goals specific, measurable, achievable, relevant and time-bound (SMART).

1. Measure progress. “If you can measure it, you can change it” is a fundamental principal of psychology. These feedback loops will be a source of motivation as you reflect on where you started and where you are. They will also help you to know when you are hitting a plateau or slipping backward, so you can adjust your efforts.
2. Be patient. Progress is seldom linear. Some people will see rapid gains only to hit resistance later in their efforts. For others, initial progress may be painfully slow but then they suddenly achieve rapid breakthroughs. Making lasting changes takes time.
3. Share your goals with friends and family. Social support is critical. Yes, it takes some personal courage and vulnerability to share something that you might actually fail at, but to dramatically increase your odds of success you’ll want support from those around you. One of the most effective things you can do is to get an “accountability partner”, someone who checks in with you daily or weekly. It’s easy to break a promise to yourself, but far harder to admit it to a friend.
4. Schedule it. Have you ever said you can’t “find the time” to do something. Nobody finds time, we choose time. We all choose to spend our time the way we do—whether that’s eating junk food or going to a spin class. Make your new goals a priority and actually schedule them into your calendar. If you have a fitness goal schedule recurring time blocks for your daily workouts. Want to declutter? Schedule time to clean out your closet or garage on your calendar. Treat these New Year Resolution’s appointments just like they were scheduled doctor appointments. You rarely reschedule your doctor, you should treat this time the same way. That which is scheduled gets done.
5. Something is better than nothing. Are you guilty of “all or nothing” thinking? Do you ever think, “Well, I might as well get dessert since I already ate those French fries?” And then, “I blew my diet last night so I’ll just restart it next week.” Dr. Marciano says the difference between doing something rather than nothing is huge. If you don’t have a full hour to workout at the gym, just decide to make it the best 20-minutes you can. If you stumble out of bed and don’t want to do 20-minutes on the treadmill, lace up your sneakers and do five minutes (and you just might find you do another 15 minutes once the first five are out of the way). Dr. Marciano says, “Any effort towards your goal is better than no effort.”
6. Get up, when you slip up. Legendary coach Vince Lombardi said, “It isn’t whether you get knocked down, it’s whether you get back up.” Resiliency is paramount. Don’t turn temporary failures into total meltdowns or excuses for giving up. Instead, just acknowledge the mistake and recommit to the path towards the goal.

Dr. Marciano says achieving your goals isn’t about willpower. It’s about developing the right skills, executing strategies, and having the patience that inevitably lead to success. Will 2017 be the year you join the elite 8%?

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Kevin Kruse is a bestselling author. His new book is 15 Secrets Successful People Know About Time Management: The Productivity Habits of 7 Billionaires, 13 Olympic Athletes, 29 Straight-A Students, and 239 Entrepreneurs.

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