Improve: A Practical Guide to a Better You

Do the same thing and you will get the same result. Instead of just thinking about what to do next, take the time to observe, analyse and improve. Identify areas for improvement that will make a difference.

Here is how I push myself to improve:

List 5 things you did well yesterday to help you improve:

(Here’s my five for the goal of getting leaner and healthier)

1 Woke up and walked my dog for 45min

2 Ate a large filling portion of fibrous veggies with 2 out of 3 meals

3 Only ate things that can be tracked accurately and tracked before eating

4 ate 2 meals + 1 protein bar with no unplanned snacking

5 spent the whole night painting the house after work instead of being sedentary (aka increased NEAT)

 

List 3 things you could improve on:

1 need to prepare fresh meals instead of eating tuna and frozen veg

2 Sprint up 3 hills on my morning walk 

3 eat fresh veg instead of frozen and have fresh cooked meal instead of tuna

 

What obstacles are currently holding me back from improvement?

1 not making the time to prepare meals

2 sitting down for long periods at a computer

3 sometimes I choose to sleep in instead of walking in the morning

How can I overcome this?

1 schedule a time to shop and meal prep twice a week

2 stand at computer instead of sitting for 30mins+

3 get clothes, shoes, headphones and dog lead ready next to bed so I can roll out of bed and go right away before I talk myself out of it

4 go to bed earlier so I’m not too tired to get up

 

Your lists may look wildly different to mine. It is very likely that we are in different points in our journey. That is why you need to analyse YOUR own day instead of looking outside yourself for answers. Be mindful of the actions that move you towards or away from your goal. Know that none of us are perfect and there is ALWAYS areas we need to improve. As long as you are looking for those areas and making small improvements where possible, you are going to get better.

 

It may take many, many tries. You may feel like nothing is working and want to give up. The truth is, we all feel like this at some point. Like we are never going to make it and that all this is for nothing. This is when you must ignore the voice in your head and proceed as if success was inevitable.

Once you try to implement the improvements, here is the next step:

 

How many of my 3 improvements did I succeed with?

> Didn’t make the improvement you wanted? Try again

> If you made the improvement, how can you go further or make it stick?

 

What will be the outcome if you implement this long term?

> Think about the positive impacts of the change you are trying to make.

What will be the negative implications of not doing this?

Spend the time to answer these questions in a journal EVERY night right before going to bed. This will bring your focus to where it needs to be for continual improvement. You will learn more about yourself and your habits. This will enable you to grow and push yourself further than you thought possible.

 

Recap:

Get a pre-bedtime journal

Answer the following each night

List 5 things you did well yesterday to help you improve

List 3 things you could improve on

What obstacles are currently holding me back from improvement?

How can I overcome this?

How many of my 3 improvements did I succeed with?

Didn’t make the improvement you wanted? Try again

If you made the improvement, how can you go further or make it stick?

What will be the outcome if you implement this long term?

What will be the negative implications of not doing this?

Now take action!

 

comment below to let me know how you are going to improve…

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