Latest / Do Hard Things™ with Siegfried Tiegs / Happy New Year Resolution Pitfalls and how to prepare for DHT28 Challenge

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Happy New Year Resolution Pitfalls and how to prepare for DHT28 Challenge · Do Hard Things™ with Siegfried Tiegs

• 0:43
  Speaker 1: All right, welcome back everybody to another episode of the Do Our Things podcast.
• 0:47
  Speaker 1: I'm your host, jt, your running coach, certified high performance mindset and life coach, founder of the Do Our Things Nation.
• 0:52
  Speaker 1: I want to welcome you to another episode of the Do Our Things podcast and this is the first one of 2024.
• 1:00
  Speaker 1: So, wherever you're at in the world, I hope you had a fantastic holiday season and in this episode, you know we want to make 2024 the best year yet, right?
• 1:11
  Speaker 1: So we're going to talk about one of the greatest pitfalls for New Year's resolutions that causes everyone to fade out after two weeks.
• 1:20
  Speaker 1: So we're going to give you the pitfall and three strategies that will help you crush 2024.
• 1:26
  Speaker 1: And we're also going to do a primer for those doing the Do Heart Things 28 challenge.
• 1:31
  Speaker 1: The Do Heart Things 28 is kicking off on the first.
• 1:33
  Speaker 1: If you're listening to this later, if you just go to DoOurThingsNationcom and you click on the challenge tab, we have monthly challenges, but the Do Heart Things 28 is going to be, say, our signature challenge that we have running and you can download the sheets and do it anytime you want, but we're going to have a group.
• 1:49
  Speaker 1: That's kicking off on the first and for those that are late hey, if you're a couple of days late to the party, totally cool.
• 1:56
  Speaker 1: Go to DoOurThingsNationcom.
• 1:57
  Speaker 1: Go click on the challenge tab, download your sheets, then join us in the Facebook community and you can start off whenever you want to.
• 2:04
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• 2:15
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• 2:21
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• 2:33
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• 2:37
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• 2:38
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• 2:42
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• 3:02
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• 3:08
  Speaker 1: This episode is sponsored by the Do Heart Things Nation.
• 3:10
  Speaker 1: This is a community committed to living a life on offense, united by focus on continuous self-improvement through mindset and movement.
• 3:18
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• 3:29
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• 3:36
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• 3:39
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• 3:43
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• 3:54
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• 3:58
  Speaker 1: So, first and foremost, you did it.
• 4:01
  Speaker 1: You survived 2023.
• 4:03
  Speaker 1: Congratulations, and I know that we live in an interesting time.
• 4:07
  Speaker 1: There's a lot of things happening politically, there's a lot of things happening in a lot of people's lives, and this is time, just like every year, time for a fresh start.
• 4:16
  Speaker 1: I personally don't subscribe to the idea of New Year's resolutions, I think, because, as we all know, people don't stick to them.
• 4:27
  Speaker 1: I think that your New Year's resolution should be a continuous process of goal setting and planning and it shouldn't just be a once a year self-reflection and then proclaiming one big goal and then not achieving it.
• 4:45
  Speaker 1: There's a lot of people that do that and I don't subscribe to that.
• 4:48
  Speaker 1: So if you want to make 2024 your very best, I want you to avoid this one New Year's resolution pitfall that causes people to quit after two weeks.
• 5:00
  Speaker 1: So the pitfall is really setting an overly ambitious goal without a step-by-step plan.
• 5:08
  Speaker 1: That's the big pitfall.
• 5:09
  Speaker 1: People start strong but burn out quickly because their goals are too broad, maybe it's too demanding, maybe it was a goal that wasn't really theirs.
• 5:18
  Speaker 1: There was a big challenge in a group of people and it was the whole FOMO effect.
• 5:25
  Speaker 1: And you need a goal that excites you and that it's not someone else's.
• 5:31
  Speaker 1: And I want to emphasize that it's your goal that excites you.
• 5:37
  Speaker 1: And the first strategy to help you craft that goal is really we need clarity, we need to set realistic and specific goals.
• 5:46
  Speaker 1: That strategy number one is to set realistic and specific goals.
• 5:50
  Speaker 1: We want to use the smart mnemonic, if you've ever heard the smart framework specific, measurable, attainable, relative and time bound.
• 6:01
  Speaker 1: So you got to get really specific and clear about what you want to achieve.
• 6:05
  Speaker 1: That way you can see it and visualize it and plan for it.
• 6:09
  Speaker 1: It's got to be measurable.
• 6:11
  Speaker 1: You have to have tactics and daily action steps that enable you to line up so you can achieve and track that particular goal.
• 6:17
  Speaker 1: It's got to be something attainable.
• 6:20
  Speaker 1: It's got to be something that's realistic.
• 6:21
  Speaker 1: Now, it should be something that causes you to get out of your comfort zone, but it should, you know, make you a little I don't know, maybe a little anxious or nervous.
• 6:31
  Speaker 1: If you will Not anxious but nervous, like man, it's like that's really going to cause you to pull yourself out of your comfort zone.
• 6:38
  Speaker 1: It's got to be relative.
• 6:39
  Speaker 1: It's got to be something that is in alignment with your big picture, in your, in your why in life.
• 6:44
  Speaker 1: It's got to be time bound.
• 6:46
  Speaker 1: The time boundary enables us to have a backstop, if you will, a boundary for that goal accomplishment.
• 6:52
  Speaker 1: And so many people you know they have a goal like well, I just want to lose weight, I just want to lose 10 pounds.
• 7:00
  Speaker 1: So I mean, 10 pounds is something that's measurable, but there's no time bound on it and it's not.
• 7:06
  Speaker 1: That's why so many people kind of yo-yo with their diet.
• 7:09
  Speaker 1: People are like I want to make more money, but they don't.
• 7:11
  Speaker 1: They don't clarify the specific amount and by when.
• 7:15
  Speaker 1: And if you don't have specific, measurable, attainable, relative and time bound goals, it's going to be very difficult for you to see it through.
• 7:23
  Speaker 1: So when you follow that framework, it's something that will keep you on track, you can measure it and you're more likely to achieve it.
• 7:32
  Speaker 1: Strategy number two building accountability and support.
• 7:38
  Speaker 1: I'm a big fan of burning the ships and that's really proclaiming what it is that you're doing.
• 7:42
  Speaker 1: This kind of harkens back to the story of the oh burn the ships, which is the conquering of the Aztecs.
• 7:53
  Speaker 1: I know it's kind of a morbid story, but there was a ship captain by the name of Hernando Cortez who led his Spanish conquistadors to overtake the Aztecs.
• 8:05
  Speaker 1: Now, whether or not this is true or not I don't know, but it's been recited a lot and it just just bear with me on the story.
• 8:10
  Speaker 1: He basically told his men, who are completely outnumbered, that hey, we're going to burn the ships.
• 8:14
  Speaker 1: And they were like looking at him like what, what dude, we're going to burn the ships.
• 8:18
  Speaker 1: How are we going to get back to Spain?
• 8:19
  Speaker 1: He's like, if we're going to make it back, we're going to take their boats.
• 8:22
  Speaker 1: And so that inspired his men to fight and they ultimately dominated the Aztecs and hence burn the ships.
• 8:29
  Speaker 1: Right, there's no going back, like proclaiming it and leaving no way out, where you have no other alternative but to achieve your goal.
• 8:40
  Speaker 1: And when it comes to you know your New Year's resolution you need to be able to identify what that goal is.
• 8:45
  Speaker 1: Tell other people and you know, surround yourself with people that are going to clap when you win, who are going to support you, that are going to encourage you.
• 8:51
  Speaker 1: And you probably know people in your life that if you tell them a goal, they're going to be jealous.
• 8:56
  Speaker 1: They may not be the most supportive, they may tell you that you can't do it.
• 9:00
  Speaker 1: And you need to be cautious of these people.
• 9:04
  Speaker 1: Turn the volume down, maybe distance yourself from them, because they're not going to be the ones that are going to help you win.
• 9:10
  Speaker 1: You've got to surround yourself with a tribe of people that will help you win, hence why we created the Do Our Things Nation.
• 9:16
  Speaker 1: So if you need a tribe, you need new people that are growth-minded, that want to crush it.
• 9:20
  Speaker 1: Well, here's your community, here's your tribe, but it's critically important inventory of those people in your life that are going to help, support you or not.
• 9:28
  Speaker 1: And you need to put the right people around you to help you achieve your goal.
• 9:34
  Speaker 1: Strategy number three to achieve your goals, you've got to reflect and adjust.
• 9:37
  Speaker 1: You've got to be able to track and measure your progress.
• 9:38
  Speaker 1: Hence, that's why we use the smart framework.
• 9:41
  Speaker 1: You've got to remember why you started.
• 9:42
  Speaker 1: This is critically important.
• 9:44
  Speaker 1: When you have a goal in mind, it's got to be so powerful that it excites you, and you've got to remember why you're trying to attain it, because there's going to be moments where you're going to be pulled to the side.
• 9:57
  Speaker 1: I call them side quests.
• 9:58
  Speaker 1: Something's going to happen, like your car's going to break down, you're going to get sick, maybe a family member gets sick, maybe there's like a death in the family.
• 10:06
  Speaker 1: You're going to have to go do the side quest.
• 10:09
  Speaker 1: But then, when you come back from the side quest, what happens is people aren't in touch with their goal and they start something new because they weren't in touch with it.
• 10:18
  Speaker 1: That makes sense.
• 10:19
  Speaker 1: So when you come back off the side quest.
• 10:21
  Speaker 1: You've got to get back to what you were trying to do.
• 10:26
  Speaker 1: Just like a video game, right?
• 10:27
  Speaker 1: Video game, I think, of Zelda right, the whole purpose of Legend of Zelda was to save the princess.
• 10:31
  Speaker 1: That's the ultimate goal.
• 10:33
  Speaker 1: However, on the part of this journey, you've got to do all these little side quests, like you've got to go get the key to unlock the case, to get the bow and arrow that you need to go kill the monster, and you've got all these little things that you've got to do.
• 10:46
  Speaker 1: Right, but the ultimate goal is to get back and save the princess.
• 10:49
  Speaker 1: This is why most people don't achieve their goals.
• 10:52
  Speaker 1: They get caught up in these side quests and they forget what their ultimate goal is.
• 10:55
  Speaker 1: It's so far out there, it's not on their dashboard.
• 10:58
  Speaker 1: So when they come back, they start something new and that's why they don't gain traction.
• 11:02
  Speaker 1: So, yeah, so that's critically important.
• 11:06
  Speaker 1: So you want to make sure that you reflect, you adjust accordingly.
• 11:08
  Speaker 1: It's part of your daily plan and tracking measurements and that way you can get back on track when the side quest is over.
• 11:16
  Speaker 1: And so that's it.
• 11:17
  Speaker 1: Those are your three strategies Set realistic and specific goals, build accountability and support and then reflect and adjust as you need to.
• 11:25
  Speaker 1: So don't let your 2024 resolution slip away or fail.
• 11:29
  Speaker 1: Like most people, if you need help or support, join our community.
• 11:32
  Speaker 1: You can click on.
• 11:34
  Speaker 1: Well, in the show notes you can click on just go to doourthingsnationcom.
• 11:37
  Speaker 1: That's the best way, and we've got our Facebook community and we're on all platforms.
• 11:42
  Speaker 1: So feel free to join us and that's it.
• 11:45
  Speaker 1: And so those are your three strategies Set realistic, specific goals, build accountability and support, reflect and adjust and that's how you're going to conquer your 2024 and get a jumpstart.
• 11:58
  Speaker 1: Now for those doing the Do Heart Things 28,.
• 12:00
  Speaker 1: Just a quick primer for you guys how to set yourselves up for success on this one is you're going to go to doourthingsnationcom.
• 12:08
  Speaker 1: You're going to click on challenges.
• 12:10
  Speaker 1: You're going to download your sheets.
• 12:11
  Speaker 1: There are eight tasks, eight tasks Okay, you're going to get your worksheet and they're all designed to help you develop mindset, grit, keep you, develop energy, energizing habits.
• 12:24
  Speaker 1: They're going to help you crush 2024.
• 12:27
  Speaker 1: The first one is gratitude, movement, hydrate, growth, meditate, recharge and fuel, and there's a point system and tracking sheet.
• 12:37
  Speaker 1: It's pretty self-explanatory.
• 12:39
  Speaker 1: You get one, two or three points, depending on how active you are that day, and then you're going to keep tally of your score.
• 12:46
  Speaker 1: We're going to have prizes and handouts.
• 12:48
  Speaker 1: I'm going to be doing a couple.
• 12:50
  Speaker 1: I'm going to do a weekly high-performance coaching session for everyone for free.
• 12:56
  Speaker 1: The challenge is free, the coaching sessions are free, and this is going to help get you started.
• 13:00
  Speaker 1: So for those that are participating, here's your primer.
• 13:03
  Speaker 1: Okay, some things to consider to help you set yourself up for success.
• 13:08
  Speaker 1: This is just as much of an exercise in time management, life management, as anything else.
• 13:13
  Speaker 1: You need to have a plan.
• 13:14
  Speaker 1: You need to look ahead and figure out how are you going to execute these daily tasks.
• 13:20
  Speaker 1: When are you going to exercise?
• 13:21
  Speaker 1: When are you going to meal prep?
• 13:23
  Speaker 1: When are you going to time block, your time for your own personal growth and development?
• 13:27
  Speaker 1: When are you going to meditate and how much time are you going to allocate to these items?
• 13:31
  Speaker 1: And you might have to say no to some things, those things that are going to hold you back or not.
• 13:36
  Speaker 1: They're not in alignment with what you're ultimately wanting to do, and that's what this whole Exercise is all about.
• 13:44
  Speaker 1: A lot of people say it takes 21 days to develop habits.
• 13:47
  Speaker 1: There's a few schools of thought on this.
• 13:49
  Speaker 1: I think it takes 21 days to develop habits that you think about.
• 13:52
  Speaker 1: It takes a little bit longer to make it.
• 13:54
  Speaker 1: You know, basically, habits that you don't think about, that are ingrained, but you live and die by your habits, and this is designed to create sustainable habits that are going to improve your Physical well-being, your emotional help well-being, your spiritual well-being and give you, a man, a huge boost of energy.
• 14:12
  Speaker 1: When we ran this we've ran this challenge before a couple times and a lot of people reported, you know, back that they were just feeling so much better, like their energy was through the roof.
• 14:21
  Speaker 1: They're getting better sleep, they're managing their stress better.
• 14:23
  Speaker 1: That's what's all about.
• 14:25
  Speaker 1: It's all about developing healthy and sustainable habits.
• 14:29
  Speaker 1: So, things that sets you up for success as far as your fuel and nutrition get rid of all the junk food that's in your house.
• 14:36
  Speaker 1: Get rid of those temptations.
• 14:37
  Speaker 1: Get rid of the cookies, because if that stuff's there, you're gonna get the.
• 14:42
  Speaker 1: You're gonna, you're gonna get a hankering at some point and you're gonna you're gonna trip up.
• 14:45
  Speaker 1: You don't want to do that, right, you want to.
• 14:47
  Speaker 1: You know, you want to habit stack.
• 14:49
  Speaker 1: You want to set yourself up for success.
• 14:50
  Speaker 1: Put your workout clothes, your running shoes, all the things that you need to work out, lay them out the night before so you reduce the friction and the resistance and that way you know it's there, you get up and you, you, that that's what.
• 15:05
  Speaker 1: Ultimately, what you want to do is reduce the friction.
• 15:07
  Speaker 1: If you ever read the book, atomic habits talks all about this.
• 15:09
  Speaker 1: You want to stack your habits.
• 15:10
  Speaker 1: I recommend a great book is the miracle morning, where you spend the first hour of your day focusing on yourself.
• 15:17
  Speaker 1: All of these tasks can be done in an hour and you can be done Well, a little bit over an hour if you do the workout right.
• 15:23
  Speaker 1: But you know you want to stack these habits.
• 15:27
  Speaker 1: Time block that period of time where you're gonna focus on yourself.
• 15:30
  Speaker 1: You know.
• 15:32
  Speaker 1: Have your book laid out where you need it to.
• 15:33
  Speaker 1: When it comes to fueling this is a big one your nutrition, aside from getting rid of the junk food, you may want to do some meal prepping right.
• 15:40
  Speaker 1: Have you what you need prepared and ready to go?
• 15:42
  Speaker 1: Have your water bottle out, ready to go and top that bad boy off in the morning before you start the day.
• 15:50
  Speaker 1: Yeah, and you know, I Would highly encourage you and you got to do hard things nation, community, but find a someone that you know to do the challenge with you, to help hold you accountable.
• 15:59
  Speaker 1: That's going to be incredibly important, but a lot of this is going to be your success will be determined by how well that you can manage and time block, and it's just as much of an exercise and time management as it is in anything else.
• 16:12
  Speaker 1: So those are just some things to to consider as you move forward and, just you know, have a compelling reason why you're doing this.
• 16:21
  Speaker 1: There's a reason that you signed up to do this challenge, and that's another big tip.
• 16:25
  Speaker 1: Identify why you're doing this, write it down and then put it somewhere.
• 16:31
  Speaker 1: You can see it daily.
• 16:32
  Speaker 1: Because you're gonna have that off day.
• 16:35
  Speaker 1: It's going to get hard.
• 16:37
  Speaker 1: There's going to be a day where you're going to be tempted.
• 16:40
  Speaker 1: You're not feeling it.
• 16:41
  Speaker 1: You're.
• 16:42
  Speaker 1: You know something.
• 16:43
  Speaker 1: You're just feeling sick or whatever.
• 16:45
  Speaker 1: Whatever the, you know, those, the, the, the bitch voice, excuses that that pop into your head are going to try to derail you, and I'm going to teach this block of instruction during one of the high-performance sessions.
• 17:01
  Speaker 1: But there's five states of emotional change when you get to that value of despair.
• 17:05
  Speaker 1: That's usually where people quit Whatever endeavor they're pursuing.
• 17:08
  Speaker 1: They quit because they just can't see the finish line, or they succumb to their previous bad habits.
• 17:15
  Speaker 1: They succumb to the inner voice that's telling them to take the comfortable route.
• 17:22
  Speaker 1: That's the interesting thing that we struggle with as humans.
• 17:25
  Speaker 1: We have this dichotomy of yeah, we like to do hard things, we are gritty, we are able to push through and accomplish things, but we also part of our survival mechanism that's biologically wired is to not to conserve our energy, to be comfortable, to slow down.
• 17:42
  Speaker 1: It's that inner dialogue that keeps us from achieving our goals.
• 17:47
  Speaker 1: You've got to be aware of that.
• 17:48
  Speaker 1: When you have those hard days, you've got to be able to remember why you started and push through anyway.
• 17:54
  Speaker 1: So that's it.
• 17:56
  Speaker 1: That's it.
• 17:59
  Speaker 1: We talked a little bit about the new year.
• 18:01
  Speaker 1: New me gave you the number one pitfall that causes us to quit, which is ultimately not setting ambiguous goals without a step-by-step plan.
• 18:14
  Speaker 1: We gave you three strategies to help you overcome that.
• 18:17
  Speaker 1: Set realistic and specific goals using the smart, mnemonic specific, measurable, attainable, relative and time-bound.
• 18:25
  Speaker 1: Strategy number two is build accountability and support.
• 18:29
  Speaker 1: Strategy number three is reflect and adjust.
• 18:31
  Speaker 1: If you want to jumpstart into 2024, right then join us.
• 18:36
  Speaker 1: Do Hard Things Challenge.
• 18:37
  Speaker 1: You can go to dohardthingsnationcom.
• 18:39
  Speaker 1: It's free.
• 18:40
  Speaker 1: Go to your worksheets and tracker habit tracker and we'll see you in the community page, and that's it.
• 18:47
  Speaker 1: I wish you the best going into 2024.
• 18:52
  Speaker 1: And it's going to be an exciting year.
• 18:54
  Speaker 1: It's going to be an exciting year because you've planned for it and you want it, and it's just don't get caught up in all the white noise.
• 19:03
  Speaker 1: This is going to be a year where there's going to be a lot of it's an election year and there's a lot of emotion.
• 19:08
  Speaker 1: The best way that you can make the world a better place is by making yourself better, and that's what the Do Hard Things Nation is all about Improving your mind, improving your body so you can step up and be the role model that you need to be.
• 19:24
  Speaker 1: That's how you cultivate grit and resilience and how you can navigate life's challenges and struggles, and you need to be around the right community.
• 19:35
  Speaker 1: So go to dohardthingsnationcom, join us there, and I'm looking forward to everything that we have going on this year with the Do Hard Things Nation.
• 19:43
  Speaker 1: I appreciate everyone's support and we will see you guys in the next episode.
• 19:49
  Speaker 1: Keep doing hard things and, as Angie would say, make somebody smile, because you never know what someone's going through, and that's how you can make an impact.
• 19:57
  Speaker 1: It's through those simple actions of being kind, and that's it.
• 20:02
  Speaker 1: Happy New Year.
• 20:04
  Speaker 1: Do hard things and I'll see you guys in the next episode.