Fall is a notoriously difficult time for dieters — the cool weather and upcoming holiday season make it easier than ever to dabble in desserts and other high-calorie temptations.
With that in mind, here is a checklist to help you stay on track every single day. With discipline (and by bookmarking this page) you can make it through this season better than ever.
Before you get to work, let's get your mind right. If you're not mentally strong you'll never be able to achieve your potential. Everything GREAT that you've achieved so far began with a single thought. A realization. The following framework will bring you clarity, allowing you to do the work and build the life that you were destined to create!
Before you consider what you're capable of achieving, take a moment and consider why you should. Write a list of the people, belongings, and experiences in your life that mean the most. Here's one of mine: I love my family and will provide for them at any cost. In order to do so, I must take care of my mind, body, and spirit at the highest level.
If you were to achieve your highest calling, how would that impact the areas that you care most about? What kind of difference would you be able to make?
If your visions are based purely on short-term desires disconnected from what you care about, you will fall short. Our immediate, selfish desires change on a week-to-week basis. The vision has to be connected to something much larger than ourselves.
Visions are separate from goals. Being happy and healthy, enjoying life on the beach with six-pack abs, is a vision. The end result of your goals. The beach might not be your vision, but you know what you want your end result to be. Take a moment and put yourself there.
Now that you have a vision, what are your goals?
Goals are measurable amounts of work, over a certain period of time, that are in line with your vision. "I want a six-pack" is not a goal. Let’s say your vision is to be healthy, live long, and set a good example for everyone around you — your goals should include following a diet plan and being active every day. Here's an example of several goals:
- I will follow the Superset city workout plan (4 week program)
- I will drink 1 gallon of water per day for the next 30 days
- I will consume 150+ grams of protein per day, and remove all processed food and sugar from my diet, for 30 days
Notice how each goal is an action based on my vision. Each day you do the action, you achieve your goal. Each day you achieve your goal, you're closer to the vision.
Embracing this mindset is a huge relief — success is no longer a mystery. You don't have to think about it! Determine the vision, set up the goals, and do the work. Success is just around the corner.
With a vision and goals in place, you're ready to do the work. Nothing will happen if you don't commit to the work, and this is where routines come into play. Figure out how to fit your goals into your day with the least amount of friction possible. This is the main reason I get up and work out first thing every morning. My family is asleep, my phone is silent, and there's no distractions.
With each passing day your confidence will build, and the work will become more enjoyable as the light of your vision becomes brighter.