Adjust Your Course By One Percent

 I can accept failure, everyone fails at something. But I can’t accept not trying. Michael Jordan

Although I’ve been using weight machines and handheld weights for over eighteen months, I was recently disappointed when I learned that my bone density had again declined. I was hopping the weight training would move me in the opposite direction. 

I’ve decided to add at least one percent to my training every time I go to the gym. One more push with the weight, one more mile on the bike. James Clear in his book Atomic Habits argues for the power one percent. “If a pilot leaving from LAX adjusts his heading just 3.5 degrees south, his plane will land in Washington, D.C., instead of New York. Such a small change is barely noticeable at takeoff — the nose of the airplane moves just a few feet — but when magnified across the entire United States, passengers end up hundreds of miles from their destination.”

My take-away is that if I make even a tiny change in my workout routine, or any other aspect of my life, I can move myself to a different destination. It’s worth a try. 

Affirmation: I can do a bit more.

Coaching questions: In what area of your life do you need to adjust just one percent? What difference will it make in the long run? Are you willing to give it a try? When will you start?

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Photo by Amarnath Tade on Unsplash

Self Compassion Paves the Way For Self Help

The only sustainable path to achievement and happiness is to cultivate self compassion. Nick Wignall, Clinical psychologist

In writing a self help book about mother loss, I’m asking readers to consider ten steps to help them move forward after loss. Pursuing self improvement by reading books, attending groups, or watching youtube is a noble pursuit.

However, as Wignall says, cultivating self compassion must go hand in hand with self improvement. In order to have lasting growth and change, we must learn to be gentle with ourselves, participate in positive self talk, and treat ourselves as we treat our friends.

Affirmation: I travel the road to self improvement by being gentle with myself.

Coaching questions: In what ways do you embrace yourself as you pursue change in your life? How can you improve your inner dialogue? 

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Photo by bruce mars on Unsplash