Consistent as my Apple Watch

consistency Jun 07, 2021

Hello, my friends,

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Welcome to the Discover Your Personal Power show notes, the tips to help you live a life filled with peace, purpose, and power. My goal on this podcast is to give you something fun and meaningful to make your day a little brighter.  I want to help you find your light and your personal power within.  

My name is Peggy Moore, and I am a wife and mother of over 30 years, a Nurse for over 20 years, a Certified Professional Coach, and wellness advocate.

I want you guys to know that I get it. Being a mom can be hard; being a wife can be hard; managing a career while being a mom and a wife can be hard. Life can be frustrating at times and often overwhelming. I struggled for years with depression, anxiety, and perfectionism. I let everyone else tell me who I should be, how I should act, what my house should look like, what car I should drive, how my children should act, and what kind of mother I should be, till I STOPPED. I stopped listening to the outside voices, and I found myself again.  I dug deep and discovered who I wanted to be and how I wanted to show up in this world.  I found my light, my purpose, and my personal power, and I want to help you do the same.  

My husband and I recently got Apple watches for Christmas.  They were on sale; I think I actually got them Black Friday weekend.  I love tracking my activities and my sleep.  I usually use Strava to track my runs which is an app on my iPhone and connects to my watch.  I unusually exercise at about the same time every day.  And my watch now vibrates and asks me “ are you ready to start an outdoor activity?  I LOVE this. I mean, do I really want to say NO.  My watch is now primed to trigger activity. Some would say this is creepy.  I say it is brilliant. It keeps me on track. 

My Apple Watch

My apple watch even asks me near my normal bedtime, if I am ready for bed.  What a great reminder to be consistent with our sleep and wake times. 

I’ve been thinking a lot about the concept of consistency. The dictionary says  Consistency is conformity in the application of something.  

That something is the action your choose.  What do you want to be consistent in?  What do you need to be consistent with to accomplish your goals? 

Some of the words associate with consistency are Words like steady or steadfast, stable or stability, constant orderliness, dependable, reliable, lack of change or deviation. 

Anthony Robbins said It is not what we do once in a while that shapes our lives, It is what we do consistently. 

The Grand Canyon

Ovid says dripping water hollows out stone not through force but through persistence. Think of the greatest canyon in north American the Grand Canyon.  The beautiful canyon has been carved away over the past five to six million years by the Colorado River. Water, one drop at a time consistent and persistent. 

Atomic Habits

James Clear author of Atomic habits said What we do consistently, the habits we create give us the compound interest of self-improvement.  I did a podcast a while back called investing in yourself.  It is the same concept.  When we save money it multiples as time goes by through compound interest means that you begin to earn interest on the interest you receive, which multiplies your money at an accelerating rate.

In other words, if you have $500 and earn 10% in interest, you have $550. Then, if you earn 10% of interest on that, you end up with $605. And so on, until eventually, your original $500 is eclipsed by the amount of interest you have gained

and your savings or investment grow exponentially and becomes stronger and stronger.  You get a little better every day as you maintain the habits you choose to get you where you want to be. 

As we are consistent and do those actions every day or every week or what you choose. Our mind and our body recognize the consistency and form muscle memory. 

Muscle Memory

I also love the concept of muscle memory.  Muscle memory is the act of committing a specific motor task into memory through repetition. While your muscles themselves can't actually remember anything, they are full of neurons attached to your nervous system that play a role in motor learning. This is why when we are the first learning to walk or ride a bike or hit a ball, we practice right. When we teach kids in school to write, we teach them how to hold a pencil and they develop those fine motor skills by practice. 

While your muscles themselves can’t actually remember anything, they are full of neurons attached to your nervous system that play a role in motor learning. Any movement requires brain activity, and repeating a movement, even complicated ones, enough times triggers recognizable patterns in your brain regions responsible for motor skills. Thus leading to a learned motion that will require less brainpower in the future

10,000 hours

Think of Malcolm Gladwell's 10,000-hour rule. Gladwell says that the key to achieving world-class expertise in any skill. 

The “10,000-Hour Rule”, was based on a study by Anders Ericsson. Gladwell claimed that greatness requires an enormous time investment in practice, and he provides several examples, including the Beatles, Bill Gates, and others. Gladwell explains that achieving the 10,000-Hour Rule, is the key to success in any field, is simply a matter of practicing a specific task for a long time. Anything we do with consistency we are going to get better at. 

Gladwell said Success is not a random act. It arises out of a predictable and powerful set of circumstances and opportunities. 

Think about the simple habits of brushing your teeth or putting on your shoes.  Things I am sure you have done over 10,000 times. Things you do over and over again every day to the point that you don’t even have to use any brainpower to do them.  Its habit. This explains why habits can create freedom. Good habits put us on a path to health and wellness and life satisfaction. 

We can ultimately create the life we want by the choices we make and the habits we create. 

Research suggests that 2-4 weeks of doing the same motion over and over again induces neurological adaptions that create a memory in those muscles to perform a task. 

We all want to engage in good habits.  But what is can it be so hard.  We can get sidetracked with other more instant types of gratification or we get busy because we don’t plan ahead or we simply let our emotional brain tell us that we are tired, hungry, or just don’t feel like it. 

You know exactly what I mean…

  • You get inspired by The Biggest Loser, set out for a 10-mile jog, and then take the next three months off to recover.
  • You decide that you want to write a book so you buckle down to write all day over the weekend, and then life hits on Monday and the next thing you know, three months later, that book is still waiting to write. 
  • You're motivated by the idea of financial freedom, a crackdown on your savings, and then a big sale hits, or it’s black Friday and you decided some immediate purchases sound like a better option. 

So we need to make it obvious, desirable and recognize that we can attain our goals. Taking some time to do a little brain work, get out your journal, and really dig into What we want and why we wanted.  It goes back to core beliefs and figuring out your why. 

Why is this habit or this desired change important to you?  What is going to make it sooo important to you, that it changes the way you think about the process. What are the core beliefs driving this change? 

If your core beliefs are limiting beliefs like “I can’t change, I am too old, too young, too set in my ways, it’s too hard, …..you have to take some time to recognize those scripts you are telling yourself. If you really want change.  You have to re-write those scripts.  I think the biggest thing I have found in coaching is those individuals that I work with who tell me their goals and their dreams, ask me for accountability and then every week come up with a reason why their goals couldn’t be done. COVID happened, my schedule got busy, my kids didn’t cooperate.  And while I am not saying any of those reasons aren’t valid or happening, they are circumstances. Circumstances are just that. Circumstances are neutral.  It is the thoughts we keep telling ourselves about the circumstances that keep us from reaching our goals or drive us to reach our goals no matter what. 

Your thoughts create your emotions which drive your behavior

So this goes back, as it always does to your thoughts.  Your thoughts control your behavior.  If my thoughts are Covid has been so hard, I can’t possibly start a new sales job in the midst of a pandemic,  Or it is so cold outside, I can’t exercise when itis this cold outside or this junk food is sitting on the counter so I must eat it then you won’t take the opportunity to create a great business, you won’t be able to meet your exercise goals or your health goals. What if instead, we thought, COVID had given me a unique opportunity to fine-tune my tech skills and work online, running in the cold actually can feel refreshing, or running in adverse weather makes me stronger for when I run in more moderate temperatures or that junk food just sitting there is just there.  It is not something I want in my body. It is not really even a temptation because I don’t put things in my body that aren’t good for me.  

Changing your mindset is just the beginning.  Then comes the action.  And consistent action over time brings great reward. With any goal,  whether it is to be better at a sport or in a relationship, or a new business, it is easy to feel like we are fighting an uphill battle. The climb to success is challenging and difficult, often fraught with obstacles and setbacks. Our determination and willpower in the midst of these challenges are what urge us to press on; they remind us that our battles are worth fighting.

The tipping point

We change our thoughts, and as we change our actions and we are consistent day by day, minute by minute, week by week, month by month, there comes a point when that new habit, the one we wanted so bad and the one that we worked for a minute after minute day after day week after week month after month, That action becomes a habit, it becomes part of who we are. Malcolm Gladwell calls this breakthrough moment the tipping point. The tipping point is the moment in which the momentum you’ve been building with your hard work and perseverance finally kicks in. It is a single moment, like the falling of the first domino, that sparks a chain reaction.

 When you’ve reached the tipping point, you are no longer trudging through mud trying to get things done; instead, you are enjoying the benefits of working with a solid foundation. Reaching the tipping point does not mean that you have reached the pinnacle of success; it simply means that you are seeing the initial results from the work you have put in thus far. You start to see all that compound interest. 

And after months and months of hard work, reaching the tipping point feels like winning the lottery.  The key to reaching the tipping point is consistency. There is no secret shortcut that will allow you to bypass the challenges and obstacles that go along with starting something new. The only way to move forward and upward is to put in the work.  The only way to move forward and upward is to put in the work.

The Tortoise and the Hare

One of my all-time favorite stories  - a hare and a tortoise. The hare was known for its swiftness and the tortoise was known for its sluggishness. The tortoise was extremely slow.

One day, as they chatted, the hare began making fun of the tortoise for his slowness.

The tortoise was slightly annoyed but said with a smile, "I may be slow, but I can beat you in a race."

The hare was astonished to hear this. He thought the tortoise was utterly foolish and totally unaware of what he could not do, even in his wildest dreams.

"Are you kidding?", said the hare in bewilderment. "I hope you are not serious."

"I am very serious. I am sure I can outrun you," said the tortoise. Seeing the tortoise so serious, the hare said, "All right, in that case, we shall appoint a referee and fix a venue for the event."

On that note they parted, to meet again on the appointed date 

The rat stood ready to blow the whistle and start the race. The tortoise and the hare tensed at the start line.On the appointed date they met at a large field beside the river was selected for the unusual race and a big banyan tree, about a mile away was decided on to be the winning post.

"On your mark, get set, Go", called the rat, and the race began.

The hare took off at lightning speed and soon ran out of sight towards the finish line. Meanwhile, the tortoise began the race at a very slow pace. The sight was almost funny if not pitiful.

"Poor tortoise," thought the rat, "The hare will win the race hands down, and cover the length of the field ten times before the tortoise can cover it even once. No match at all!"

The hare must have reached about half a mile when he stopped to see where the tortoise was. He looked back. The tortoise was not to be seen. "Oh he is far behind, I can't even see him yet. I think I will wait here until I can see him and then I'll run the remaining distance. Maybe I’ll eat a snack, and my friend the robin’s house is right around the corner, I’ll go chat with him a bit. 

The hare snacked and drank some water, and lay down in the shade of a tree to wait and chatted with his friend. Soon the cool air from the riverside lulled him into a deep sleep. The tortoise, on the other hand, kept moving slowly but steadily

The hare slept for a long time. When he woke up, he looked around and the tortoise was not to be seen anywhere. He felt rested and so decided to complete the race. As he approached the finish line, he grew more and more astonished. The tortoise had already reached the finish line.

The hare had lost the race. 

If you have all that you need to win the race, the only thing that could stop you from winning the race is a lack of persistence in the effort.

The tortoise believed that it did not matter how tough the goal was, if he kept at it and did a little every moment, he would be able to achieve it.  It did not matter what others were able to do or not able to do, goal achievement meant, that he should do his piece consistently. He knew to win he needs to put in work steadily even if it is slow.  He took time to do all the right things at the right time.  Doing what you need to do slowly, steadily day in and day out makes goal achievement effortless.  

What about the hare, what made him lose the race.  

He got inspired and set out for a race full of excitement and motivation and then got sidetracked along the way. He allowed distractions like food and a sunny day 

Ability is inadequate if the effort is inconsistent.  He knew he could do it ten times over and well. Yet he thought that the effort could wait till the goal was near. He left putting in the effort till too late.

I‘ve always loved this story because I love the tortoise, I was never very good at sports, my grades didn’t come easy and I set high goals for myself. I have learned to be like the tortoise slow and steady - consistent. 

There are so many benefits to consistency for any goal you are trying to achieve or the habit you are trying to create. 

Be consistent

I love my apple watch because it reminds me to be consistent.  But also because that consistency allows me to track the data.  Consistency allows for data and you guys know how much I love data. Consistent data can show trends. It allows you to track and measure progress no matter how small. 

Until you have tried something new for a period of time and in a consistent manner, you can't decide if it works or not.  How do you measure effectiveness if what you are measuring isn't performed consistently?

When trying something new, give it at least 3 months, be consistent, track the data, and then you can tweak it to get the results you want. Oftentimes it is just a few minor adjustments instead of complete overall can make a huge difference, but you can't know that if you aren’t consistent and you don’t track the data. 

Consistency also helps to create accountability. Making a contract with yourself.  Keep your word to yourself.  Your word is integrity and that is pretty important to most people.  You word your commitment should be most important when made to yourself.  Keep your word.  Whatever it is that you are trying to improve in your life.Whether it is exercise to get more fit, or going to bed at a consistent time to get better sleep or writing to finish that novel, Schedule it and hold yourself accountable as you are consistent. 

Consistency creates the habit, that becomes part of who you are.  We become who we want to be little by little drip by drip.

My goal is to be more consistent with you my friends, The dis y pp podcast has several interviews coming up with lots of fun and meaningful stories to make your day a little brighter.

What are your goals?  What do you want to be better at?  What habits do you want to create?  What things do you need to be consistent in?   I want to help you find your light and your personal power within.  

I would love the opportunity to work with you.  I have an online coaching program that has fun go-at-your-own pace videos, a colorful 80-page workbook that was just published on Amazon, It has journaling prompts and fun exercises. You will get one on one coaching with me and I will help you clearly define your purpose, discover your personal power, and live a life that you want to live. Go to my virtual coaching page to sign up.  I would be honored to work with you. 

 

Love what you heard about Mastering Your Mood?  Join me in the Discover Your Personal Power Virutal Coaching Program where we will take Mastering Your Mood to the next level.  We talk about how to manage your mind and train your brain.  You will be mastering your mood and living a life full of peace, purpose and power.  See Ya there. 

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