The 10 Minute Lie To Change Your Life
June 2018 - James Hill
Most walk around with thousands of incomplete to do lists. I didn’t have thousands. I had encyclopedias.
Everything I wanted to do remained unfulfilled until I learned the central tip of this article. I wanted to get fit. I wanted to be rich. I wanted to learn other languages. I wanted to be anxiety free.
But I never did anything worthwhile.
I Failed At Everything.
I failed high school but still somehow got into university. But failed that too. I then got a crap job. And then more crap jobs. But I turned my life around because I learned a mind trick to defeat my pathetic ways of procrastination.
This Is What I Do Now
Each day, I write for at least four hours. I study Japanese for at least two, I work out which takes one, have a standard eight hour job and keep my wife happy which takes hours. I also meditate for an hour.
Previously, I struggled just doing one of these things.
My wife would disagree, because she disagrees with everything that I say, but many would now say, I live a productive life.
The 10 Minute Lie That Changed My Life
My life changed when I decided to exercise on a daily basis.
But the trick was, if I lied to myself and told myself I would only exercise for 10 minutes, I was far more likely to get off the couch and actually exercise.
And generally for much longer than 10 minutes.
After a few weeks, I had no resistance to exercise and I soon dropped 20 kg (44 pounds).
I started applying the principle to everything to defeat procrastination.
Learning Japanese 10 Minutes a Day
I hate studying Japanese but I wanted to speak fluently. These two statements are essentially incompatible.
But then I started lying to myself again.
“Study Japanese for 10 minutes and then quit for the day – that’s enough!”
But once you start studying, it’s relatively easy to continue past the 10 minute mark.
Daily 10 Minute Meditation Sessions
I watched a YouTube video on language learning and meditation.
Allegedly, meditation increases your brain power to learn faster. So I started meditating for 10 minutes a day.
It helped ridiculously.
My concentration and focus jacked up about 10 notches. And my anxiety and depression were essentially gone. Much like the effects of my friend’s hypnotherapy sessions (Michael Pattinson), meditation had a powerful effect.
After about two weeks of doing these mini meditation sessions, I noticed that I had logged, on average, about three of these sessions a day.
Meditation also seemed to have an effect on my love handles. Even after losing 20 kgs, I still had love handles. I read somewhere that the tyre around my stomach was in fact, caused by high cortisol levels. Meditation reduces cortisol. Meditation helped me drop more weight.
Meditation has also increased motivation and willpower. I find the energy to do crap that I never enjoyed before.
Like exercise, and language learning, there were some days where I only completed 10 minutes of the said activity and quit the task until the following day.
Log The Lies!
One key ingredient is the act of logging. Logging is critical to the success of this strategy. When you’ve logged the task for two weeks, you don’t want to screw up and not do 10 minutes in order to tick that box on the 15th day.
I use a free iPhone app called Strides. It has a paid version as well. It reminds me to complete the 10 minutes tasks throughout the day. It has helped tremendously.
Consistency Is The Key To Productivity and Success
- Write down your goals.
- Set 10 minute daily activity tasks that enable progress towards them
- Spend more time on those tasks only if you feel like it.
- Log the actions and with the effects compounding. You’ll progress and move towards your objectives – feeling good in the process.
My next post will be on meditation and how I meditate. I learned the skill from Michael.
Every new years, new year’s resolution articles pop up detailing all the same old concepts of how to succeed after setting them. The normally number one recommendation is to write down the desired new years resolution. And this somehow, magically, increases you chances of success (okay fine that is a little true according to some studies).
Fact is, however, i haven’t met anyone in my entire life who has ever succeeded at achieving a new years resolution. Goals fail 99% of the time. They are simply short term thoughts that provide us with a temporary feeling of fulfilment until we ultimately fail.
When one attaches goals to systems, the game changes. Implementing a system or a set of automatic actions are far more preferable to goals because
a) Systems automate the process of success. Want to reduce alcohol consumption? Pay upfront a personal trainer to train you during the periods where you would commonly be home and drinking alcohol. Try watching The Game of Thrones and drinking the same amount of alcohol after a heavy personal training session. Can’t afford a personal trainer? What about Crossfit? Or simply a 15 minute high intensity interval run, that you can do yourself for free?
b) Want to better your public speaking confidence and skills? Sign up and pay for three sessions of hypnotherapy to increase your confidence and join Toastmasters and simply show up!
It’s all about buying into a set of actions that force you to succeed simply by showing up.
One of my crossfit coaches Callum Ward said in a recent class that the key is to simply show up and not get hung up on the details. This has been true for me. I actually find that I’m quite lazy in the class yet my results have steadily gone up.
A recent study showed that quantity was preferable in obtaining quality later, if quantity was sought first. Not focusing on technique or skill first but rather, focusing on just showing up to a class. Want to learn how to draw. Screw the quality of your first drawings, instead focus on the number of drawings you can do in a three month period. The study showed that the quality of your drawings would be much better than if you have had focused on perfect beginner technique and skills first after the three month period.
Here are my systems:
Crossfit (It’s a ridiculously hard fitness program, known as a cult in some circles): I show up a minimum of three times a week.
First it was hard so i used a system of accountability called stickk.com to track my progress of just showing up (stickk.com is a website where you set up a system, and track your progress with a chosen monitor to enforce accountability. A monetary disincentive can be chosen by you, whereby money can be taken out of your bank account if you don’t succeed and sent to a hated charity or political association). I asked one of my Crossfit coaches to monitor me to ensure I kept at it. Otherwise my credit card was going to be charged $300 for every session i did not attend. The money was going to go towards an organisation i despise which was the National Rifle Association in the United States. After the initial hump and massive internal resistance in starting something new, this is something i do every week automatically now and I don’t need stickk or anyone or anything else to just show up and now improve.
Fasting: I eat only once or twice a day once or twice a week.
A lot of the latest research indicates that fasting actually helps speed up your metabolism as opposed to the old beliefs that it slows you down. The research also seems to indicate the people are more likely to eat less amounts of calories during periods of fasting than they would in the traditional form of eating 3 meals a day. This has been the case for me.
My system of fasting is simple, each week i will keep to 1000 calories for two separate non workout days whilst eating my normal diet on the other five days. Again I used stickk.com to track my progress to ensure i kept to the system initially. Now i actually look forward to it. I do it every Monday and Wednesday automatically without any great deal of effort. Systems once they become implemented become automatic after a set time of usually a month to six weeks..
I purchased a white board to enable me to track the progress of system implementation visually. I cannot recommend this system of system tracking more. Please see the pic below to see what i’m talking about. It is highly motivating to see what i’ve achieved for the year, what i’m currently working on and what i’m yet to implement. Instead of writing down endless rubbish goal lists. Try this instead.
Think about losing weight. How many of us have set a goal of losing x weight by three months time. How often has this succeeded. What if, you said, screw the goal, i am simply going to go to the gym five days a week immediately after work and use stickk to track and enforce my attendance. And completely ignore the notion of losing weight. What do you think that action will have? Automatically you will lose some weight if this has been set.
What systems can you implement today that can enable you to make lifelong changes that will change the game of life dramatically?
I’m Michael, a hypnotherapist that helps people deal with issues that they want handled. I’m also a proud father of two twin boys, and a loving partner to a beautiful woman. If you want to book an appointment with me: Click the following link “I want to book an appointment with Michael now”.
Many people know the health effects of smoking. But smoking around others, including family and friends, means they are really smoking as well. This is called passive smoking. There are many dangers to passive smoking, especially to children or other people with asthma.
Passive Smoking and Children
- If you smoke, your children’s risk of wheezing and coughing, as well as ear and chest infections, is increased.
- Your smoking may also trigger an onset of asthma in children who have a genetic predisposition to the condition.
- If your child has asthma and you smoke, they will take longer to recuperate after their asthma symptoms than children without asthma.
- When you are pregnant, your baby’s likelihood of having problems with their lungs are increased if you smoke.
Passive Smoking and You
- Your lung function is reduced from passive smoking. This effect is multiplied if you have asthma.
- Many people take medication for their asthma. If you are exposed to smoke from other people, you may need to use more medication to treat your asthma.
- If you have asthma, the amount of wheezing and coughing you are subject to is increased when you are around people who are smoking. It can also increase the frequency and intensity of your asthma attacks.
- As well as regular asthma attacks, your lungs become more sensitive to other things that trigger asthma. These include dust, pollen and animal fur.
- Some of the chemicals that are present in cigarette smoke include ammonia, carbon monoxide and arsenic. These are very harmful to your health. Cigarette smoke also contains carcinogens, which are chemicals that cause cancer.
- There are many other dangers of passive smoking, not just asthma. Second-hand smoke has been linked to lower respiratory problems, lung cancer and heart conditions.
All in all, your smoking increases the chances of you or your children getting asthma. Once they or you have the condition, the negative health effects of smoking are magnified. However, there are things you can do to increase your chances of better health, and protect your children from the harmful effects of second-hand cigarette smoke.
- The most effective prevention of these harmful consequences is to not smoke. By not smoking you are getting rid of the very cause of passive smoking for others.
- It is illegal to smoke in any indoor public areas in Australia. Most work places are also smoke-free. Increase the time you spend there. These areas most likely have cleaner air than outdoor areas where people are smoking.
- Make a choice to dine in a non-smoking area when you are at restaurant.
- If it is unavoidable that you enter an area where people are smoking, be prepared. Bring your asthma puffer or allergy medication with you. Or, take your medication prior to entering the area, so you are less susceptible to the smoke.
- Educate yourself on the causes of your asthma, and how you can keep it under control.
Many people seem to eat truckload of food after they finally quit smoking. There is a reason for this. When you quit your blood sugar levels decrease rapidly, and so people feel a need a heap of high sugar foods to compensate. Some often end up eating much more than they actually need to and this is due in part to the fact that blood sugar levels aren’t typically affected by the ingestion of food until 20 minutes after eating. This habit can of course continue until you are consistently eating more than your body requires. Lowered blood sugar levels are only one of the side effects that come with quitting smoking. Other symptoms that come with stopping include dizziness and headaches, as well as an inability to concentrate often. Oxygen levels do improve almost instantly, but blood sugar levels take longer to get back to normal.
The effect of nicotine and smoking on your blood sugar level is as follows. The nicotine in cigarettes acts as an appetite suppressant and causes your body to release extra sugar and fat into the bloodstream. In this way, it tricks your brain into thinking that it has already eaten. Nicotine works much quicker at elevating blood sugar levels than food does, and has the effect of reaching your brain in less than 30 seconds. This is compared to food which takes 20 minutes for the effects to reach your brain. People who have been smoking for many years become used to this, so when they quit, their body is not used to having to release sugar into the bloodstream without the helping hand of nicotine. However it usually takes the body no more than three days to adjust and to release the right amount of sugar without any input of nicotine. If you don’t overeat, your body will adjust itself as it needs to, to give you the blood sugar level you require.
It is often the case that smokers will not eat anything during the day until evening. Once you stop the cigarettes, you must adjust your eating habits to ensure you get the right amount of sugar into your body. Think about the dietary habits you had before you smoked; this should give you a general idea of what kind of routine needs to be created in order to properly fulfill your healthy dietary requirements and healthy sugar levels. You need to realign what you eat so it is evenly distributed during the day in order to get the correct requirement and amount of sugar in the bloodstream. Fruit juice contains sugar and is useful for drinking throughout the day to neutralise low blood sugar levels. You may need to do that for several days until your body is able to release sugar appropriately. Team this with a normal diet and your blood sugar level should become stable and consistent after three days of not smoking.