Do This When You Want to Quit

You’ve tried – really you have. But you’re not seeing the results, and you feel like you don’t have more to give. Everyone reaches this point sometimes – whether with school, work, sports, or in relationships. So, there’s no shame in wanting to quit. But being in this state of mind – or actually quitting – can be depressing and demoralizing. Of course, persisting may be a foolish pursuit and a lesson in frustration. So what should you do?

Try the following:

Pause: Stop pushing yourself and take a moment to regroup. Then find ways to let go of the tension you hold in your body. Do some deep breathing, relax in a warm bath while listening to soothing music, or go out for a jog. Do whatever works for you to clear your mind and body of the building stress.

Reflect: To the best that you can, reflect on your situation without being self-critical. Remember, you didn’t consciously choose to be in this position. Just as you would with someone else, give yourself some understanding. Encourage yourself to be honest. It’s okay – even important – to acknowledge being at your limit. Doing this can free you to consider what you’ve learned about yourself. But be careful not to take the lessons too far. For instance, if you’ve taken the leap to start your own business or try a different career, you might realize that this new path isn’t for you, or is harder than you imagined. But telling yourself that you are “a failure” is unnecessarily and unfairly critical. You could not have known – until trying it – how well suited you would be to this new venture.

Redirect: Now it’s time to re-evaluate your situation. Do you still really want to pursue your current path? If you do, is there a realistic way to turn things around? This might mean getting a job coach to help with work difficulties or a therapist to help with relationship issues. Or, maybe it means doubling down on your efforts. Given that you are deciding to take on a big challenge, it is important to find support and encouragement. For instance, you might look to the person helping you improve, supportive friends and family, or others who have traveled similar paths.

If you decide that you really don’t want to stay on your current path, think about what you have learned from your recent experience. Take these lessons seriously – they were hard won. Then, using what you’ve learned, turn your attention to what you want to do next. By looking forward to a new aspiration, and not running away from a perceived failure, you will feel motivated to continue on.

At any point during a pursuit, you may just want to give up – but don’t do it! Instead, pause, reflect, and redirect. Though it might some time and effort, this process will help to revive your energy and morale. And you will keep moving forward… whatever direction that might be.



This article was written by Leslie Becker-Phelps, Ph.D.  a clinical psychologist in private practice and is on the medical staff at Robert Wood Johnson University Hospital, Somerset in Somerville, NJ.

The 12 Rules To Live By

The 12 rules to live by should act as a guiding structure for you to make your own…

The one thing I admire about people who have strong nutrition rules is their dogmatic behavior.

For example, a vegetarian, under no circumstances, will ever eat meat. There is no, “well, everyone else is having a burger, so just this once, I will too.” That’s not how it works. Not when a vegetarian has a strong personal philosophy that they never, ever, ever eat meat.

That strong personal philosophy guides them to guilt-free behavior that is congruent with their goals.

I’ve taught both my fitness clients and CEO coaching members to develop their own personal philosophy – essentially a set of rules that dictate decisions. I’ve also created my own rules that determine how I live my life so that I reduce guilt, stress, and wasted emotional energy.

I’ve also created my own rules that determine how I live my life so that I reduce guilt, stress, and wasted emotional energy.

My personal philosophies are not wrong or right, but they work for my unique ambitions and health. And I’m offering them to you as encouragement you to adopt your own rules for the sake of living a better, more productive, stress-free life.

You may have rules in your head that you’ve always followed, but I encourage you to put them in writing. You can adopt a set of rules for every aspect of your life, from health to financial to family and business.

My 12 Rules

  1. I go to bed and get up at the same time 7 days per week (8 p.m. and 4 a.m.) I stick to my diet, avoid caffeine after 1 p.m., and avoid alcohol within three hours of bedtime.
  2. I write for at least 60 minutes first thing every morning.
  3. I do not check email before 11 a.m. and I do not talk on the phone unless it is a scheduled interview or conference call.
  4. I act polite and courteous, and I do not swear.
  5. I create a to-do list at the start & end of every workday and update my daily gratitude & achievement journal.
  6. I do not engage in confrontations with anyone, in-person or online. This is a waste of time and energy. If I have caused harm, I apologize and fix the situation. And then I take a deep breath, relax, breathe out, and re-focus my efforts back on my work and goals.
  7. I am guided by these two phrases:a) “Nothing matters.” – I can only work towards the major, massive goals and my vision of helping others, while the opinions of others do not matter to my goals.b) “It will all be over soon.”
  8.  Everything that happens to me – good and bad – is my personal responsibility. I blame no one but myself. These are the choices I’ve made – this is the life I’m living. I will accept the consequences of my actions.
  9. I will help 10 Million men and women transform their lives.
  10. I will not be the person I don’t want to be. I will not be petty, jealous, or envious, or give in to any other of those lazy emotions. I will not gossip or speak badly of others, no matter who I am with or what environment that I am in. I will not be negative when it is easier to be positive. I will not hurt others when it is possible to help. I will know the temptations and environments in life that I must avoid, and I will, in fact, avoid them, even if it means loosening relationships with others who “live” in those environments. It’s my life and that matters more than what other people think of me.
  11. “I will always keep the child within me alive.” – Ted Nicholas.
  12. “I will write with honesty and feeling.” – Ted Nicholas. The opinion of others does not matter. What matters is the number of people that I can help by sharing advice and encouragement in my writing.

I know there will be two types of reactions to this content. First, some will dismiss it – and dismiss me– but that’s ok. To the other band of people, these philosophies will simply make sense. That’s because these high achievers can see the benefit of each rule, and how it could enlighten an aspect of living (whether work, family time, or personal development).

The purpose of this list is to stimulate YOUR thinking about the rules that will transform YOUR life.

Learn how to not only set your rules, but follow them to create your perfect life by reading The Perfect Day Formula. Since you’ve already taken the first step to changing your life by reading this, I want to give you a copy for FREE to start reading immediately.

This makes you realize that what’s holding you back is not a lack of knowledge. Knowledge is out there and freely available. Instead, the missing piece is making the decision to set unfailing rules.



This article was written by Craig Ballantyn, author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men’s Health magazine for over 17 years. Learn more about Craig at

4 Steps To Create Mini-Habits And Reach Your Goals

Everyone has their own collection of habits.

Bad ones (what you call your vices) that might include biting your nails when you’re nervous, an 8pm soda and chips habit on the couch, or hitting the snooze button 8 times every morning.

And then there are good habits, that you’ve intentionally built into your life to make you better, in an area of your life that you’re focusing on growth in, such as meditating and exercising every day.

The goal, of course, is to have an abundance of good ones and replace the bad ones.

Successful people boast their good habits as being transformational to their productivity and their health.

Tim Ferriss does the same 5 habits every morning to start his day: he makes his bed, meditates, does push-ups, hydrates, and journals.

He started these habits because other leaders were doing them and seeing results in mood and productivity in their days.

He set each one as a goal, and every morning intentionally chose to do one of them each day until it became a habit, or an automatic behavior.

Now he gets up and does these 5 things every day without thinking about them.

Creating good habits and breaking bad ones will create efficiency in your life and allow you to focus on higher level tasks that will push you forward to your goals.

A full habit consists of a trigger, a routine, and a reward.

It’s a behavior that is learned and repeated until it becomes automatic.

A practical example of this habit loop would be getting in your car after work and driving home.

You’ve probably noticed that if you drive the same route home from work, over and over again for months and months, you will start to do it automatically.

In this example, the trigger would be getting off work, the routine would be driving your usual route home, and the reward would be arriving home successfully.

A mini-habit is just like a full habit except the routine is much smaller, or is merely a portion of a full routine.

If a full habit is flossing all of your teeth before bed, a mini-habit is flossing just one tooth.

If a full habit is going to the gym after work to perform 30 sets of exercises, a mini-habit is going to the gym to perform just 1 set of exercises.

Studies show that mini-habits are not only easier to create and follow, but can quickly lead to full habits.

The key is to slowly grow your mini-habits into full habits.

After a few days of flossing 1 tooth, floss 2 teeth, then 3, then your top teeth, then all your teeth.

After a few 1-set exercise sessions, move up to 2 sets, then 4 sets, then 8, and so on.

You are much more likely to stick to a goal through creating and expanding on a mini-habit, than you are by trying to implement a full habit all at once.

Habit stacking — adding one habit or mini-habit onto another already established habit — has become like trend spotting, where it’s the thing to do for people who want to make life improvements and get better.

Creating habits helps you grow.

Without growth, you’re miserable.

And, one reason people don’t reach their goals is because they don’t create habits to systemize their day.

The process of forming a habit is simple.

But, lots of people fail at breaking bad habits and creating new ones.

If you’ve ever tried to create New Year’s resolutions, which are just new habits you want in your life, you know how few of those have actually become solid habits and realized successes in your life.

The majority of New Year’s habits never make it past the second week.

Successful habit formation requires more than just willpower.

You need a reason to change and a smart system to follow to set you up for success.

Here’s a 4-step formula to create mini-habits in your life…

1. Pick a habit that has meaning.

Don’t just create a habit just for the sake of doing something new.

Don’t just pick a habit because it’s trendy or because everyone else is doing it.

What works for some leaders, might not serve you to your goals.

Be intentional with your habits.

Sure, if you don’t floss, you should start, for all the proven health benefits it offers.

But, be more focused than that.

Create your mini-habits to align with full habits you want to establish that are aligned with your bigger goals.

Build habits that will reduce wasted time.

Build habits that will free up extra energy.

Build habits that will lead you to higher productivity, better health, and stronger relationships.

2. Keep it small and simple.

It’s tempting to go for the full habit and multiple ones on your list all at once.

Giving in to that temptation is the best way to sabotage the entire endeavour.

Focus on one thing.

Then, break it down into baby steps for that one thing.

This might feel tedious because you think you can just go for the whole thing and get the glory right away, but resist the urge.

Mini-habits work because they’re simple.

Simple goals have a higher chance of success than complicated ones.

If you want to do 10 push-ups a day, start with one.

When you do one, it’s a success.

Then, build on that each day until you’re up to that goal.

If you want to read more, instead of a chapter a day, start with one page.

Or, one paragraph.

And then, build on that each day.

Use the power of success in momentum to your advantage.

3. Master consistency by setting up triggers.

It’s easy to just say, “be consistent”.

Once it’s a habit, the consistency is a given.

Remember that it takes more effort at the beginning.

And, the consistency is where most people drop off.

Missing one day in your habit formation can derail your whole plan.

You need to have the mindset that consistency is non-negotiable.

You’re not going to miss just because it’s hard or because you don’t feel like it one day.

You act regardless of how you feel because you want the prize at the end.

This is the way to success.

One way to encourage consistency is to set up a trigger that prompts you to do the mini-habit each day.

If you get up and have coffee every morning without fail, that’s a habit.

So, add that as a trigger for your new mini-habit.

As you drink your coffee, you read one page of a book.

Or… after you drink your coffee, you do your one push-up.

Your brain will more easily adopt the new mini-habit program you’re setting for it by setting up a behavior cue from an already established habit.

This will make remembering to do your mini-habit easier right from the beginning and help you move through the initiation and learning phases faster and easier.

4. Reward your progress and your outcome.

People live in patterns.

We are what we repeatedly do.

And, what we repeatedly do, we typically just do more of.

So, changing those patterns isn’t easy.

Your brain — while it loves to learn new things and grow at all stages of life — will meet resistance from your previously ingrained patterns.

And, depending on your personality, you’ll be more or less resistant to change.

Know yourself so that you’re prepared to counter this resistance from the beginning.

Ways to improve your odds for success include setting up accountability and setting up rewards.

We are motivated by pain or pleasure… but usually pain.

The reason you set new habits in the first place is to decrease the pain of something undesirable and increase the odds of some desirable outcome.

You’re moving from pain to pleasure with your stackable mini-habits.

You should have someone to share your goals, challenges, and successes with to increase your odds of sticking with it.

You should also maximize the power of the built-in reward center in your brain.

The brain loves to have something to look forward to and loves reward.

Be intentional in setting up rewards for yourself, not just at the end, but along the way.

When you’ve completed your mini-habit for 3 days, how are you going to acknowledge and reward that?

It might just be sharing it with a friend and getting positive feedback.

What about a week?

What about when you accomplish the full habit fully?

Plan your rewards in advance, and make them big enough to stimulate you towards them.

And then, boldly celebrate and indulge in them.

Then repeat.

Goal setting and habit formation are strategies for growth through mindset and behavior change that move you closer to the life you want to live. These are skills that are essential for growth on every level. If you’re not actively setting goals and forming new habits to push you further along on a consistent basis, you will become complacent, stagnant, and ultimately miserable. Setting up mini-habits that build into full habits, and celebrating those achievements, will set you up for consistent success and faster progress towards your goals. Creating one thing that you do daily with small, sustainable steps that you have confidence you can accomplish builds momentum in your life so you reach your goals and move closer to living your purpose.




This article was written by Isaiah Hankel, a scientist, entrepreneur and personal development coach. He has been simultaneously advancing a career in cellular imaging and cancer diagnostics with a career in personal development and business coaching.

4 MUST KNOW Habits Of All Highly Successful People

The whole secret of personal success is to find out what your calling is, and then do it. The great question for success is, what are the habits of successful people? Why is it that some people have positive thinking patterns, while others do not? What determines your self-concept for success?

Many successful people have been interviewed over the years and asked the question, “What do you think about, most of the time?” Their answers are simple and consistent, and yet so profound that they can be life changing. In short, the habits of successful people revolve around positive thinking. They think about what they want, and how to get it.

Successful people have all concluded, one way or the other that the way your self-concept and mind is programmed from early childhood. Your self-concept plays a decisive role in almost everything you think, feel and accomplish as an adult. By learning these four habits of successful people, you too will become a successful person!

1. The Self-Concept

Your self-concept is the “master program” of your subconscious computer. It acts as your mental operating system. Every thought, feeling, emotion, experience, and decision you have ever had is permanently recorded on this mental hard drive. Once recorded, these impressions then influence the way you think, feel and behave from that point onward.

Your self-concept precedes and predicts your levels of effectiveness in every area of your life. Your self-concept explains why the mental laws have such an inordinate effect on your personality.

2. Habits Of Successful People Through Self-Concept

Once your self-concept in a particular area is formed, you always act in a manner consistent with it. You may have extraordinary ability in a particular area, but if your self-concept is poor in that area, you will always perform below your true potential. The habits of successful people are to have positive thinking and positive self-concepts in all areas of their life.

You have a self-concept for how well you speak in public. You have a self-concept for how popular you are. You have a self-concept for what kind of a spouse or partner you are. You have a self-concept for what kind of a parent you are. You have a self-concept for how well you perform in each sport or physical activity. You have a self-concept for how organized or disorganized you are. You have a self-concept for how well you manage your time and how productive you are. You have a self-concept for your ability to read, write and do mathematics.

In your business and career, you have a self-concept for every aspect of your financial life.  Through positive thinking, you have a self-concept for how much you earn, and how hard you have to work to earn that amount of money. You have a self-concept for how rapidly you are promoted and how much your earnings increase  year-by-year.

3. Your Comfort Zone

Whatever your self-concept, your habit of thinking with regard to money or any other area of performance, will become your “comfort zone.” Your comfort zone then becomes your greatest single obstacle to improved performance. Once you get into a comfort zone in any area, you will strive and struggle unconsciously to remain in that comfort zone, even though it may be vastly below what you are truly capable of achieving in that area.

The key to achieving your full potential and develop the same habits of successful people is for you to raise your self-concept in through positive thinking patterns. It is for you to develop new habits of positive thinking about what is possible for you. The way that you accomplish vastly more on the outside is by changing your thoughts and feelings about your potential in that area on the inside.

4. Program Positive Thinking For Greater Success

Your self-concept is your self-ideal. This is the ideal image or picture you have of yourself, as if you were already the very best person you could possibly be. Your self-ideal and self-concept is made up of your wishes, hopes, dreams, goals, and fantasies about your perfect future life, combined with the qualities and virtues that you admire most in yourself and in other people. Your self-ideal and self-concept is a composite through positive thinking of the very best person you could imagine yourself being, living the very best life you could possibly live.

High performing, successful, happy people have very clear self-ideals. They have clear ideas of what they like, respect and admire. They have clear ideals about the virtues, values and attributes of the superior men and women that they want to emulate. The most successful people have an uplifting, inspiring vision of what a truly excellent person looks like and how he or she behaves within their self-concept.

Your Potential Is Unlimited

You are a remarkable person, possessed of incredible untapped potentials and abilities. Whatever you have accomplished in life so far is only a shadow of what is truly possible for you. There are virtually no limits on what you can do, be and have except for the limits that you impose on yourself with your own thinking.

By following these four steps and by taking complete control of the development of your self-concept through positive thinking, you lay the foundation for the development that will enable you to accomplish more in the next few years than the average person accomplishes in a lifetime. By developing the habits of successful people you too will become a success.



This article was written by Brian Tracy, motivational public speaker and self-development author. He is the author of over seventy books that have been translated into dozens of languages. His popular books are Earn What You’re Really Worth, Eat That Frog!, and The Psychology of Achievement. Visit his website at

1 Secret Why Truly Successful People Are Happier Than You

Does their success result in true happiness or is it the other way around?

Real success isn’t about amassing large amounts of wealth and possessions. There are countless people in the world that have achieved professional greatness but have a misguided purpose and significant dysfunctional in their lives. Some of the happiest people I have ever met literally have nothing. Or do they? They have faith, family and a deep appreciation for the people and world surrounding them.

My last tour as a Navy SEAL was in Africa. A fisherman and his young son lived in a small hut near the dock where we kept our boats and jet skis. Every day the son would come down to the dock and watch fascinated as we prepared to head out. His infectious smile and zest for life was energizing. Before redeploying home, I gave him my Casio G-Shock watch. His reaction was one I will never forget.

Truly successful people first find happiness and a passion for life and their work. They find a way to live a balanced life that has a positive impact on those around them.

So what is the one reason truly successful people are happier than most? It’s because at some point in their lives they find the courage to take decisive action. To purge negativity and all the things distracting them from doing what they know they need to do to be happy.

Last week I had the honor of being the keynote speaker at The North Face 2016 Global Athletes Summit in beautiful Moab, UT. One of the other speakers who works closely with the athletes was Dr. Allen Lim, a sports physiologist, cycling coach and a founder of Skratch Labs.

He told a great story that emphasizes this exact point. We all generally know what we need to do to be happier, healthier and more successful. We just often fail to take action. During SEAL training the instructors articulate a similar message. They would tell us that winning is a conscious decision. That we simply needed to make up our minds whether we wanted to pass or fail.

Dr. Lim works with professional athletes in helping them reach and maintain peak performance. He evangelizes a three-pronged approach that includes recovery, nutrition, and training. His philosophy on nutrition is quite simple. He gives the athlete and piece of paper. On one side, he has them write down all the foods they eat that makes them feel like crap. On the other side, they write down the foods that make them feel great. He them reviews the notes, thoughtfully hemming and hawing while frequently nodding and overusing the word, “interesting.” All the while, the athlete sits there in anticipation of what astounding feedback they will receive.

He then turns to the side of the paper with all the foods that make them feel great and writes at the top, “Keep eating this stuff.” On the other side of the sheet he writes at the top, “Stop eating this #&%$!”

It’s that simple! We all know what we need to do rid our lives of things that distract us from greatness. The things that cause stress, fatigue, personal and financial strain. So why do we take so long to make those changes? What are we scared of?

It’s like staying in a bad relationship because you are scared of the unknown. But when you finally make the decision to cut ties, what happens? You wonder why in the hell you didn’t break it off a long time ago. You reflect on the time wasted that could have been spent on other positive things.

My challenge to you is this. Take a sheet of paper and write down the top three things you wish you had more time and energy to pursue. On the other side, write down the top three things you need to expel from your life.

Then all you have to do is take action!


This article was written by Brent Gleeson, a Navy SEAL, speaker and bestselling author of TakingPoint: A Navy SEAL’s 10 Fail-Safe Principles for Leading Through Change. Follow @BrentGleeson on Twitter. Visit his website.

Not Making Progress? Why You Shouldn’t Give Up Just Yet

It’s easy to feel discouraged if you’ve been working on a project or personal goal for a long, long time and haven’t seen significant results. After consistently putting in hours of work, it’s unclear if your efforts will ever pay off.

Would you believe me if I told you that the solution to your low morale might be to consider some bamboo? Hear me out. Leo Widrich, productivity guru and co-founder of Buffer, wrote an article comparing the way bamboo grows to the way people ultimately find success.

For five years after a bamboo seed is planted, it seems like not much is happening. On the surface, only a tiny shoot sprouts from the seed, and it stays like that. Little would you know that an elaborate system is taking root all this time underground, weaving deep within the Earth and creating a complex foundational network. At the end of these five years, the bamboo suddenly starts growing over three feet every day until it is around 100 feet tall—making it seem like the fastest growing plant out there.

Widrich sees a similar growth pattern in startup founders who seem to grow a wildly successful venture in a matter of months:

What is hidden for the eyes of the general public is that [startup founders who seem to suddenly succeed] have been growing like crazy: underground. The learnings and darings you get as a startup founder gives you an unprecedented experience in business, I believe. And that is precisely why they can then create the fastest growing businesses in such short amount of time, ‘all of a sudden.’

We think this concept can extend far beyond startup founders. No matter what you’re trying to “grow”—be it a professional development goal, a project at work you’ve been championing, or progress towards a promotion—if you’ve been putting in hard work without seeing any immediate results, it doesn’t necessarily mean that your efforts have been in vain.

Just consider the things you have gained along the way, like building an arsenal of relevant skills, expanding your network of contacts, and redefining your priorities for your aspirations. These are the roots that will give you the strength to succeed when you ultimately do reach your goal.




This article was written by Sarah Chang, who worked in social business innovation for Virgin Unite in London, strategy and innovation at Market Gravity, sustainability research in the Dominican Republic, and business development for a NYC startup. Wrapping up her time at Columbia University, she’s headed to McKinsey & Company after graduation. Say hi on Twitter @sarahlichang.

How Psychology Can Help You Reach Your Fitness Goals

Achieving your fitness goals can be tough – it takes persistence, perseverance, self-discipline and the ability not to throw in the towel when the time comes to train.

Truth is – your body is hardwired to make things as easy as possible for itself. As psychologist Steve Peters famously explained to Chris Hoy, we’re not wired for society, but for the jungle of Africa a hundred thousand years ago.

In that environment, we could at any point be attacked by a predator or a raiding party of neighboring tribesmen, so expending unnecessary energy wasn’t helpful to the genetic imperative of surviving and reproducing.

So, it’s quite ‘natural’ – particularly for men – to want to preserve energy and not do very much. This is why realizing your gym goals can be difficult.

Help is at hand, however. Author of the book Head Start, performance psychologist Ian Price spoke to JOE and has advice for achieving what you want out of fitness.

1. Get your goal-setting right

“You may have one over-arching goal in mind for your fitness. This might be to do with weight or perhaps some sporting achievement. It helps for this to be ambitious, long term – say, a year or more out.

“But the really important part of goal-setting is to build a hierarchy of goals. In support of your main goal, set some mid-level goals which you will need to achieve on the way.

“Then, beneath your mid-level goals, set some process goals. These will be the daily runs, workouts and gym sessions. Your focus needs to be less on the overarching goal which might seem intimidating but on the process goals instead.”

2. Make your process goals “baby steps” to start with

“Unless you’re Mark Wahlberg, make your process goals small to begin with. If two hours in the gym seems too ambitious, start with just twenty minutes. That is so much better than not going.

“Goals are achieved bottom up with the creation of virtuous habits and so it’s best to start with “baby steps” and get these engrained for six weeks or so before attempting anything bigger.

“Record your daily achievements in a journal or on a wall-chart and you will find that you won’t want to break the chain.”

3. Figure out when your motivation is highest

“Many people attempt to boost motivation artificially, but psychologists have shown that this is ineffective. So, don’t be tempted to watch motivational videos – these might work as a brief sugar-pill but won’t change behaviour.

“Think about when in the day you feel most energised and carve out time then for your process goals. Most of us fall into either the “lark” or “owl” category. I’m a lark so my motivation is highest in the morning. I find it harder to motivate myself in the evening, so I get up at 6am and do my workouts then.”

 4. Make it social

“Tennis is my sport. When I plan to do something on my own such as work on drills with the ball-machine, I’m more likely to listen to the inner voice that says “sod it” than when I’ve arranged to play men’s doubles with three other blokes.

“I don’t want to let these guys down so I don’t need to draw on my own motivation – I simply show up.

“So, make your process goals social – arrange to do them with a mate or, better still, a group. Set up a WhatsApp group and introduce some banter into the mix. It all helps with mindset!”

5. Learn to deal with setbacks

“If your goals are ambitious, you can be sure that you will hit setbacks and obstacles along the way. This might take the form of injuries or competitive loss.

“Success is determined by your ability to bounce back and persist. Your inner voice (the same one that says “Sod it!”) will try to convince you that any setback is either Personal (“I’m not good enough to hit that goal”), Permanent (“It’s always going to be like this”) or Pervasive (“Nothing is working out right now”).

“Recognize that this is natural mental negativity and part of our wiring. It’s how our ancestors learned to avoid making mistakes that could cost them their lives. Treat the setback as external, temporary and specific. Remind yourself of your goals and persist.”

6. Take yourself out of your comfort zone

“With “baby step” fitness activities, these might be brief but they don’t have to be easy. Ensure that your process goals are stretching so that you are continually pushing the edge of the envelope.”

7. Remember to give yourself a reward

“Being able to persist towards your fitness goals requires you to put off whatever tempting alternatives might confront you at any time – whether this is going to the pub or crashing out in front of the TV to watch a box set.

“You need to be able to delay gratification – but when you have stuck with it, allow yourself a reward from time to time. If you’ve delivered on your process goal, you’ll have earned it!”



This article was written by Ian Price, a leading performance psychologist and the author of new book, Head Start: Build a Resilient Mindset so You Can Achieve Your Goals, published by Pearson.

7 Goal Oriented Habits Of Successful People

Many people wonder how they can become highly successful, not realizing that they hold within them everything they need to achieve all of the success they desire.

Successful people are where they are today because of their habits.  Habits determine 95% of a person’s behavior.

Everything that you are today, and everything that you will ever accomplish, is determined by the quality of the habits that you form.

By creating good habits and adopting a positive behavior, you too can become successful and live a prosperous life.

Successful People Maintain 7 Good Habits

For thousands of years, success in human life has been studied by great thinkers and philosophers.  I have personally studied the subject for more than 30 years.  What I have found is that the very best people have developed good habits.

I have identified seven valuable habits that you need to develop if you want to perform at your very maximum in everything you do.

1) They Are Goal Oriented

The first habit is to become goal oriented.

You need to be a habitual goal setter, and dedicate yourself to working from clear, written goals every day of your life, forming daily habits.  All highly successful people are intensely goal oriented. They know exactly what they want, they have it written down, they have written plans to accomplish it, and they both review and work on their plans as a daily routine.

2) They Are Results Driven

The second habit of highly successful people is being results driven.

This is made up of two practices.

  1. The first is the practice of continuously learning so that you become better at what you do.
  2. The second practice is that of time management. This means setting very clear priorities on what you do and then concentrating single-mindedly on the most valuable use of your time.

All really successful people are intensely result-oriented.

3) They Are Action Oriented

The third major habit you need to develop is that of continually taking action.

This is really the most important habit for material success.  It is the ability to get on with the job and get it done fast.  It is your ability to develop and maintain a sense of urgency, and a bias for action.  Fast tempo in whatever you do is essential to your success.

You need to overcome procrastination, push aside your fears and launch 100% toward the achievement of your most important goals.  The combination of goal orientation, result orientation and action orientation, in themselves, will virtually assure great success.

4) They Are People Oriented

The fourth habit you need is people orientation.

This is where you put relationships in the center of your life.  This is your decision to cultivate within yourself the habits of patience, kindness, compassion, and understanding.  Virtually all of your happiness in life will come from your ability to get along well with other people.

The good news is that you can become a wonderful human being in your relationships with others when you decide to.

As Aristotle said, the only way that you can learn any habit is by practicing it on a regular basis.  The more you practice being a truly excellent person in your relationships with others, the more you will internalize those qualities and actually become that person.

Focusing on being more pleasant with the people in your life is a great technique to promote a positive thinking lifestyle.

5) They Are Health Conscious

The fifth habit that highly successful people develop is health consciousness.

This means that you must fastidiously watch your diet, and always eat the right foods in the right portions.  You must exercise on a regular basis, continually using every muscle and joint of your body to keep it limber and fit.  And finally, you must have good habits of rest and recreation that will enable you, in combination with diet and exercise, to live out your years in a healthy state.

Remember, your health is the most important single thing you have, and it is completely subject to the habits that you develop with regard to the way you live.

6) They Are Honest

The sixth habit is that of honesty and integrity.

In the final analysis, the character you develop as you go through life is more important than virtually anything else.

Honesty means that you practice the “reality principle” in everything you do.  You are completely objective with yourself and with the world around you.  You set very clear values for yourself and you organize yourself around your values.  You develop a vision for yourself and then you live your life consistent with your highest ideals.  You never compromise your integrity or peace of mind for anyone or anything.

This attitude of honesty is critical to your enjoying all of the other good habits that you are developing.

7) They Are Self-Disciplined

The seventh habit, and the one habit that guarantees all the others, is that of self-discipline.

Your ability to discipline yourself, to master yourself, to control yourself, is the most important single quality that you can develop as a person.  The habit of self-discipline goes hand in hand with success in every area of life.

If you would like some help staying motivated during your journey to the life of your dreams then checkout these inspirational success quotes.

Every one of these habits, being goal oriented, results driven, action orientated, people orientated, health conscious, honest and self-disciplined can be developed.  You are where you are and what you are today because of your habits.  Your habits have been developing, mostly accidentally, from the time you were an infant.

Today you can take complete control over the shaping of your character and personality, and everything that happens to you in the future, by making the decision, right now, to find the definition of the habits that will lead you to great success.

And when you develop the same good habits possessed by other successful people, you will enjoy having success in common.

Your future will become unlimited.




This article was written by Brian Tracy, who is recognized as the top sales training and personal success authority in the world today. He has authored more than 60 books and has produced more than 500 audio and video learning programs on sales, management, business success and personal development. You can follow him on Google+TwitterFacebookPinterestLinkedin and Youtube.

6 Goal Setting Mistakes To Avoid

You would think that setting goals would be one of the simpler components of being an athlete. What do you want to do? What do you want to accomplish? What lights that fire in your belly? But the truth is that many athletes are much better at stepping through a long series of workouts than they are at determining why they are training in the first place. When you are setting your athletic goals here are the top six ways you can screw up.

Setting Goals That are Too Far Out

There is nothing wrong with long-range planning or setting a series of goals that cover a range of years. But the key to long-range goal setting is incorporating shorter-term goals you can check off the list. Training for your first Ironman is typically a 12-month process for a moderately-experienced triathlete, but trying to hit a target race that far out is extremely hard unless you have some markers along the way that help you stay on target.

Set an ultimate goal for the year or even for some time within the next few years, but backfill your goal worksheet with process or competition goals every 3 to 4 months so there’s always a tangible goal within your reach.

Setting Goals That are Too Conservative

If you already did it last year, it’s not a challenging goal for this year. Many athletes compete or participate in the same events year after year, but your goals around those events have to change and progress in order to make your goals list for this year. The exception to that advice is when lifestyle changes have significantly changed your ability to train compared to last year. In that case, getting back to a previous performance level can be a legitimate and immensely challenging goal.

Successful goals push you outside your comfort zone. They scare you a bit because failure is a distinct possibility. It’s that desire to succeed in the face of a challenge that helps you commit to high-quality workouts, to training when the weather is bad, and to pushing yourself when you’re tired.

Setting Goals That are Too Outlandish

Your goals should stretch your ability level, but they have to be within the realm of possibility. I’ve actually had a Category 5 bike racer, who, without any hint of sarcasm, tell me his goal was to race the Tour de France within 18 months. There may be an immense talent out there who could accomplish that, but it wasn’t him. Ambitious goals are great because they demand great focus; you know you will only accomplish an ambitious goal if a lot of things go right. On the other hand, unrealistic goals quickly become farcical. You won’t be able to take them seriously, which means they won’t hold your attention.

Setting Goals That are Disruptive

If your goals require a complete reboot of your life, they are probably not realistic. There are certainly people who have ditched their jobs, walked away from their families, and sold their earthly possessions to pursue a goal that changes the world. With extremely rare exception, your sporting goal doesn’t qualify. What’s more, the more disruptive your goals are to your life outside of sport, the less likely it is that you’ll be able to stick to them. Minor disruptions- like getting up earlier, going to bed earlier, some dietary changes, some long workouts some weekends– are pretty easy to accommodate and can be both necessary and good. Just be wary of changes that add lifestyle stress.

Setting Goals That Cannot be Measured

Athletes often set vague goals when they lack confidence in their ability to achieve anything specific. Rather than risk failure, they establish unmeasurable goals like “doing better on the group ride” or “being a better climber”. Those goals can be made specific by establishing performance markers like time pulling at the front, staying in the front group on a climb, improving sustainable climbing power by 10 percent, etc. Better yet, set measurable goals that are achievable through training and nutrition. These could include increased power over a specific duration, increased time you can sustain a specific power or pace, X percent increase in power-to-weight ratio, etc. These measurable goals lead to improved performance capacity, which means reaching your goals in training puts you in better position to succeed in real-world events.

Setting Goals That Only Revolve Around Winning

We all love to win, but the reality of endurance competition is that even the best athletes lose a lot more often than they win. There are also so many variables involved in winning an endurance race that being the fastest, strongest, and even smartest athlete on the day doesn’t guarantee a victory. It’s good for some of your goals to be related to results, but you should also set personal and meaningful goals you can achieve even if you don’t end up on top of the podium.

Follow these steps as guide to setting your goals for this season. When you start out with the right goals, the training and racing makes you healthy and happy.



This article was written by Jim Rutberg, a Pro Coach for Carmichael Training Systems, Inc. (CTS) and co-author of several books with Chris Carmichael, including “The Time-Crunched Cyclist, 2nd Ed.” and “The Time-Crunched Triathlete”. For information on personal coaching, training camps, and Endurance Bucket List events, visit

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