February 27, 2024 • 15 mins
Are health goals forever out of reach, or can we learn to bypass the brain's craving for instant gratification? Join us as we unravel the psychology behind why we often abandon the very commitments meant to enhance our well-being. Dr. Sharam Heshmat has some excellent tips for this, shedding light on the perils of present and projection bias, while I offer up my own struggles and triumphs along this complex journey.
This episode isn't just about identifying the pitfalls; it's a treasure trove of actionable strategies to keep you anchored to your health aspirations.
Whether it's the positivity you curate on your social media or the local gym buddy who won't let you skip leg day, we're dishing out the real-life hacks to make your health goals stick. Tune in and get ready to turn your health goals from fleeting wishes into non-negotiable standards.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:11):
Welcome to the Dirobeat Health Show.
Today we're going to talk abouthow to stick to your health
goals and commitments.
This is a big topic.
It's a very important topicbecause many, many people
struggle to stick to their ownhealth goals and commitments and
, as a certified health coach, Ido some coaching.
I do free coaching for Dirobeatcustomers.
I really enjoy that and I feelgood about it and I have quite a
(00:35):
bit of confidence in it becauseI've been in the health space
since 2009.
However, I've not been givingvery good answers to how to
stick to your health goals andcommitments.
People do ask me about that.
As a matter of fact, a fewyears ago I went out to play
nine holes of golf with my buddy, ryan, who hadn't seen it a bit
.
We decided to catch up and say,hey, let's go play nine holes
of golf.
And we're out there andsomething health related came up
(00:58):
and suddenly he says out of theblue how do you do it?
I said how do I do what he goes?
How do you stay consistent?
You're exercising all the time.
You're always preparing for arace or some PR in the gym or
lifting weights.
You always got something goingon.
How do you stick with it.
And you know what?
I had no answer.
I was drawn a blank and I justthought, well, you know, after
(01:22):
that we had a little bit of aconversation and I probably gave
him some you know lousy answerbecause I didn't really know
what to say.
I think we're all wireddifferently and obviously, as
human beings we all have ourstrengths and weaknesses.
And I just thought, well, maybeit's genetic, because I just
enjoy this Like I don't enjoy mylife as much if I'm not healthy
, if I go away for a while andthere's not a good way to work
(01:43):
out where I'm at, or I have toeat at restaurants for like a
week.
I feel good when I get home andcan eat healthy food and hit
the gym again.
That's what I want.
It's like my natural desire.
So when someone talks to me whothat's not their natural desire
, I don't know what to saybecause it feels so baked in.
So I was thrilled to comeacross an article on psychology
(02:04):
today by Dr Sharam Heshmat, phd,and I'm going to refer to it a
lot because it really set thebells ringing.
I was like, okay, this guy hasfigured out the answer to this
question that I have notanswered very well, and so
today's podcast is taken largelyfrom that.
I will put the show notes and alink to the article if you'd
(02:24):
like to read the whole thing onblogdirobicom.
So first of all, we got tounderstand the challenges that
are holding us back, and here'sthe challenges that he has
identified as a professional, asa psychologist, a PhD.
Number one the immediacy of now.
The immediacy of now refers tothe human tendency to prioritize
(02:44):
immediate pleasures over longterm benefits.
It's a bias that manifests inseveral ways, such as choosing
to indulge in unhealthy foodsbecause they offer instant
gratification.
They're right here, even thoughwe know it hurts our health.
They're right here.
Long term health is down theroad, out of sight.
Next is present bias.
(03:04):
Present bias is closely relatedto the immediacy of now, but
present bias describes ourinclination to give more weight
to immediate rewards and less tofuture consequences, and so we
forget that long term health, orlosing that 40 pounds or
whatever our goal is, would beso much satisfying, so much more
(03:27):
satisfying than the Twinkiethat's tempting us.
Next is projection bias.
Projection bias is a tendencyto project our current feelings
or preferences on to the future,often inaccurately.
I don't know about you, I'mterrible at this.
I do it all the time.
I'm like a planner and I'm areviewer.
You know, I'm the type ofperson that, between Christmas
(03:49):
and New Year's, I spend hoursreviewing my calendar and my
year and my finances.
And how did I do?
What did I do Well, what I dowrong?
And every single time when Icompare my yearly goals to what
I actually did, I realize thatwhen I set the yearly goals, I
shot for the moon, which I guessis fine.
However, I really thought I'dachieve all those goals, but we
(04:11):
project into the future thatwill perform it the way we feel
now.
And the fact is, when we're ingoal setting mode, we are, by
definition, at our best.
We're creative, we're feelinggreat and we're like, oh, I want
to do this, I want to do this,I'm going to hit this goal, I'm
going to, you know, change this,but the fact is, we don't feel
like that all the time, and sowe need to make sure and set
(04:34):
goals that will work for us,even when we're not feeling on
top of the world.
Next is limited attention andmemory, and this is a very
simple one.
Our capacity to focus andremember plays a crucial role in
sticking to health commitments.
For example, how many timeshave you done, say, a sugar
challenge?
Maybe you're only going to eatsugar one time a week, but you
(04:55):
go somewhere, you walk into someplace.
They've got mini chocolate barssitting on a counter and you
grab one and eat it, before youeven realize that you got you
just blew it.
You just had your sugary treatand it's a mini Snickers bar,
and now, instead of thatfantastic dessert you wanted at
a nice restaurant on Fridaynight, you blew it, just because
(05:17):
you forgot, right.
So we got to have a way that weremember and keep in front of
us what our goals are.
The next psychological aspect ofthis is the negative effect.
Negative emotions such asstress, anxiety or depression
can significantly impact ourability to maintain health
(05:38):
commitments.
The negative effect can lead toa preference for activities or
choices that offer immediateemotional relief or comfort,
often at the expense of ourhealth goals.
So emotional distress promptsus to seek comfort from food, or
to do the easy thing instead ofthe exercise, or engage in
(05:59):
harmful behaviors that trick usinto thinking they will be
better than keeping to ourhealth commitments.
So once we understand thosechallenges, that's what we're
dealing with.
Those are the things that areworking against us.
So what do we do?
Well, I'm going to throw outseveral ideas.
Not all of these, I expect,will resonate with you, but you
(06:19):
only need one or two or three.
So let's start with a visionboard.
This is from Dr Hashmat.
He says a vision board canserve as a constant visual
reminder of your health goalsand the lifestyle you aspire to
achieve.
And, of course, it doesn't haveto be a board.
It can be things that's put onyour fridge, it can be something
on your bathroom mirror.
I know people that will take abody of someone that they think
(06:40):
that they could achieve.
This may be similar to theirbody style and they paste a
picture of their head on thatbody, stick it on the bathroom
mirror.
But some form of visualmotivation, whatever that means
for you, whether a vision boardor sticking it on a bathroom
mirror or the fridge willharness the power of
visualization.
And this is a technique used bypro athletes and successful
(07:04):
people and has been for a verylong time, and it does help
people enhance performance andfocus.
You can collect images, you cancollect words, you can write
out your goal, whatever worksfor you.
Next, this is my own, and thisis something that works for me,
and I got this from Zen.
It's called a goalless practice.
(07:26):
You see, in Zen, many peoplemeditate with a goal I want to
be enlightened, I'm gonna changemyself, I'm gonna become
something different.
And yet experienced teachersfind that if they can get their
meditation students to Adopt agoalless practice, that they
would meditate regardless ofwhat happens, they are more
(07:46):
likely to achieve some growth.
They're more likely to havethose, those times of
enlightenment or thoseexperiences of peace and joy,
and so that might work for youtoo.
Nothing to strive for, nopressure.
You're just gonna exercise andeat good food.
Because Next is embrace thejourney.
(08:07):
Understanding that health isnot an all-or-nothing process is
crucial.
Recognizing and accepting thatoccasional setbacks do not equal
failure allows for moreforgiving and sustainable
approach.
I gotta tell you, so manypeople have black and white
thinking I'm gonna lose 20pounds.
Four days later I eat the icecream I blew it.
I'm jumping off this bandwagon.
(08:29):
You have to be able to Giveyourself patience and grace
through the journey.
Next, similar to the visionboard, is affirmations, written
affirmations that you repeat toyourself.
Let me tell you, I Createdaffirmations a while back, and
the way I did is I went toPinterest and I googled things
(08:50):
like health affirmations,success after affirmations,
great affirmations, whatever.
I just entered a variety ofthings.
There's all kinds of PinterestGraphics that are created with,
with just thousands andthousands of affirmations.
I collected a whole bunch ofthem and then I went through and
decided the ones that reallyresonated with me.
I wrote them down and I putthem on a electronic dock on my
(09:13):
iPad that our review Everymorning and that really works
for me.
Next, curate your social media.
This means Getting rid ofnegative people and adding
people that support andencourage you to achieve your
goals.
There are so many negativepeople in the world right now.
They want to tear other peopledown.
They just can't wait to takesomeone out of context or say oh
(09:36):
, did you see?
So-and-so said that, you know,cancel culture.
Social media, for many people,is a very negative place when
they have to be very carefulwhat they say, and that's just
so too bad that we can't just beourselves Make the occasional
mistake, but that's where we'reat.
What I recommend you do iscurate your social media to get
rid of everyone like that andInstead find positive
(09:58):
influencers that are going tohelp you hit your goals now.
I hope we can be one of those.
If you go to our Instagram pageor our Facebook page Instagram
comm slash DiRobi health.
Facebook comm slash DiRobihealth.
We made a very consciousdecision the end of last year To
make 50% of our post humorous,just for fun, just to counter.
(10:21):
To me, humor is exactlycounteracting all that BS.
We work very hard to come upwith really fun and funny and
inspiring and yes, brandsupporting posts as well.
We post our sales there and,self-of course, however, half of
our posts are just funny,light-hearted, designed to just
help people enjoy things to dowith health, instead of the
(10:45):
opposite, which is too common onsocial media.
Next, surround yourself withlocal support.
The people around you cangreatly influence your habits
and attitudes towards health.
Surrounding yourself withsupportive and like-minded
individuals can provideencouragement, motivation and
accountability, whether friends,family or online.
Now, if you're looking for anaccountability partner, which I
highly recommend, that's a greatthing to do.
(11:06):
Find someone who has achievedwhat you want.
Don't go.
Find someone who is where youare that you think might go with
you and climb to the top of themountain.
No, no, no.
Look to the top of the mountainTo someone that you know.
I'm sure there's someone youalready know that will do this.
If not, if you've got the money, hire a trainer at your local
(11:27):
gym.
But if you can find someonewho's done what you've done and
say, hey look, you inspire meand I want to lose 30 pounds,
whatever your goal is, I justwant to be more like you, could
I be your workout partner?
And if not every single time,could I go to the gym once a
week with you?
What could we do?
Is there some way we could worktogether?
(11:47):
I guarantee you that personwould be thrilled, first of all,
to have their ego stroked soheavily to know that they're
that big of an inspiration toyou and, secondly, they'd love
to help you.
People are good, people arekind.
They want to help, other thanthose nasty people online that I
referred to earlier.
But even those people, for somebizarre reason, when you catch
(12:09):
them in real life, they're notlike that.
It's just unsocial that theybecome jerks.
Anyways and here I am startingto talk like that.
So let me just get away fromthat topic.
Find someone who's doing whatyou want and have them be your
workout partner.
Next, set realistic goals andbreak them down.
Losing 40 pounds is a fine goal, but guess what?
(12:29):
Losing 5 pounds 8 times isbetter.
If you strap 5 pounds on yourback and walk around all day and
take it off, you'll see whyLosing 5 pounds matters.
Do not think that losing 5pounds is a wimpy goal.
But once you've lost 5 pounds,guess what?
You can lose another 5.
And sooner or later you'll lose40.
(12:50):
And, of course, this is a greatplace for a shameless plug for
pounds and inches drops.
Follow our Diary, will beundieted by some pounds and
inches drops and for less than40 bucks you might lose those
whole 40 pounds.
Next, keep a diary or journalDocumenting your journey,
including your goals, progressand any setbacks can offer
valuable insights into habitsand patterns.
A diary or journal is good foraccountability.
(13:13):
It also serves as a reflectivespace for reassessing and
adjusting and helping you remainaligned with your goals and
then be persistent and patient.
We all have challenges.
Right now I'm dealing withtennis elbow and it's making it
really hard for me to playPickleball, which I really enjoy
, or to lift weights or to playgolf, and so I am currently in a
(13:36):
place of frustration where I'mreally having to modify my plan,
and you know what that stuffhappens all the time.
Right, we do go on vacation, wedo get tennis elbow, we do
twist our ankle or get COVID, orwhatever the case might be.
So we have to be patient.
This is where going back to thegoalless practice sometimes
comes in, because when we arenot so heavily invested in
(13:57):
outcomes but we're very heavilyinvested in our behaviors, it's
easier to just adjust thosebehaviors down for a little bit
when that's what we're requiredto do.
I hope you've enjoyed thisepisode.
I'm excited about it because Ifeel like these are some really
worthwhile and good strategies.
If you know someone who'sstruggling to keep their health
(14:17):
goals and commitments, pleaseshare this with them.
And to those of you who listen,I really appreciate it.
This is a labor of love for me.
It doesn't make me any money, Ido it because I like it and
it's good for me.
Talking about this all the timeis one of my methods of keeping
my health commitments.
I think I keep a higher healthlevel because I do this podcast
(14:41):
than I would, and I hope thatthe same is true for you.
Listening to it, you're fillingyour head and your psyche, your
soul, with good and positivethoughts about improving, and
that's always a good thing,especially in this negative
world, like I was saying earlier, where there's so many
influences that want to pull usdown.
All of us need influences allthe time and be very proactive
(15:02):
about them so that we can reachour goals.
I hope you've enjoyed thisepisode.
Until next time, this is DaveSherwin, wishing you health and
success.
Welcome to the Dirobeat Health Show.
Today we're going to talk abouthow to stick to your health
goals and commitments.
This is a big topic.
It's a very important topicbecause many, many people
struggle to stick to their ownhealth goals and commitments and
, as a certified health coach, Ido some coaching.
I do free coaching for Dirobeatcustomers.
I really enjoy that and I feelgood about it and I have quite a
(00:35):
bit of confidence in it becauseI've been in the health space
since 2009.
However, I've not been givingvery good answers to how to
stick to your health goals andcommitments.
People do ask me about that.
As a matter of fact, a fewyears ago I went out to play
nine holes of golf with my buddy, ryan, who hadn't seen it a bit
.
We decided to catch up and say,hey, let's go play nine holes
of golf.
And we're out there andsomething health related came up
(00:58):
and suddenly he says out of theblue how do you do it?
I said how do I do what he goes?
How do you stay consistent?
You're exercising all the time.
You're always preparing for arace or some PR in the gym or
lifting weights.
You always got something goingon.
How do you stick with it.
And you know what?
I had no answer.
I was drawn a blank and I justthought, well, you know, after
(01:22):
that we had a little bit of aconversation and I probably gave
him some you know lousy answerbecause I didn't really know
what to say.
I think we're all wireddifferently and obviously, as
human beings we all have ourstrengths and weaknesses.
And I just thought, well, maybeit's genetic, because I just
enjoy this Like I don't enjoy mylife as much if I'm not healthy
, if I go away for a while andthere's not a good way to work
(01:43):
out where I'm at, or I have toeat at restaurants for like a
week.
I feel good when I get home andcan eat healthy food and hit
the gym again.
That's what I want.
It's like my natural desire.
So when someone talks to me whothat's not their natural desire
, I don't know what to saybecause it feels so baked in.
So I was thrilled to comeacross an article on psychology
(02:04):
today by Dr Sharam Heshmat, phd,and I'm going to refer to it a
lot because it really set thebells ringing.
I was like, okay, this guy hasfigured out the answer to this
question that I have notanswered very well, and so
today's podcast is taken largelyfrom that.
I will put the show notes and alink to the article if you'd
(02:24):
like to read the whole thing onblogdirobicom.
So first of all, we got tounderstand the challenges that
are holding us back, and here'sthe challenges that he has
identified as a professional, asa psychologist, a PhD.
Number one the immediacy of now.
The immediacy of now refers tothe human tendency to prioritize
(02:44):
immediate pleasures over longterm benefits.
It's a bias that manifests inseveral ways, such as choosing
to indulge in unhealthy foodsbecause they offer instant
gratification.
They're right here, even thoughwe know it hurts our health.
They're right here.
Long term health is down theroad, out of sight.
Next is present bias.
(03:04):
Present bias is closely relatedto the immediacy of now, but
present bias describes ourinclination to give more weight
to immediate rewards and less tofuture consequences, and so we
forget that long term health, orlosing that 40 pounds or
whatever our goal is, would beso much satisfying, so much more
(03:27):
satisfying than the Twinkiethat's tempting us.
Next is projection bias.
Projection bias is a tendencyto project our current feelings
or preferences on to the future,often inaccurately.
I don't know about you, I'mterrible at this.
I do it all the time.
I'm like a planner and I'm areviewer.
You know, I'm the type ofperson that, between Christmas
(03:49):
and New Year's, I spend hoursreviewing my calendar and my
year and my finances.
And how did I do?
What did I do Well, what I dowrong?
And every single time when Icompare my yearly goals to what
I actually did, I realize thatwhen I set the yearly goals, I
shot for the moon, which I guessis fine.
However, I really thought I'dachieve all those goals, but we
(04:11):
project into the future thatwill perform it the way we feel
now.
And the fact is, when we're ingoal setting mode, we are, by
definition, at our best.
We're creative, we're feelinggreat and we're like, oh, I want
to do this, I want to do this,I'm going to hit this goal, I'm
going to, you know, change this,but the fact is, we don't feel
like that all the time, and sowe need to make sure and set
(04:34):
goals that will work for us,even when we're not feeling on
top of the world.
Next is limited attention andmemory, and this is a very
simple one.
Our capacity to focus andremember plays a crucial role in
sticking to health commitments.
For example, how many timeshave you done, say, a sugar
challenge?
Maybe you're only going to eatsugar one time a week, but you
(04:55):
go somewhere, you walk into someplace.
They've got mini chocolate barssitting on a counter and you
grab one and eat it, before youeven realize that you got you
just blew it.
You just had your sugary treatand it's a mini Snickers bar,
and now, instead of thatfantastic dessert you wanted at
a nice restaurant on Fridaynight, you blew it, just because
(05:17):
you forgot, right.
So we got to have a way that weremember and keep in front of
us what our goals are.
The next psychological aspect ofthis is the negative effect.
Negative emotions such asstress, anxiety or depression
can significantly impact ourability to maintain health
(05:38):
commitments.
The negative effect can lead toa preference for activities or
choices that offer immediateemotional relief or comfort,
often at the expense of ourhealth goals.
So emotional distress promptsus to seek comfort from food, or
to do the easy thing instead ofthe exercise, or engage in
(05:59):
harmful behaviors that trick usinto thinking they will be
better than keeping to ourhealth commitments.
So once we understand thosechallenges, that's what we're
dealing with.
Those are the things that areworking against us.
So what do we do?
Well, I'm going to throw outseveral ideas.
Not all of these, I expect,will resonate with you, but you
(06:19):
only need one or two or three.
So let's start with a visionboard.
This is from Dr Hashmat.
He says a vision board canserve as a constant visual
reminder of your health goalsand the lifestyle you aspire to
achieve.
And, of course, it doesn't haveto be a board.
It can be things that's put onyour fridge, it can be something
on your bathroom mirror.
I know people that will take abody of someone that they think
(06:40):
that they could achieve.
This may be similar to theirbody style and they paste a
picture of their head on thatbody, stick it on the bathroom
mirror.
But some form of visualmotivation, whatever that means
for you, whether a vision boardor sticking it on a bathroom
mirror or the fridge willharness the power of
visualization.
And this is a technique used bypro athletes and successful
(07:04):
people and has been for a verylong time, and it does help
people enhance performance andfocus.
You can collect images, you cancollect words, you can write
out your goal, whatever worksfor you.
Next, this is my own, and thisis something that works for me,
and I got this from Zen.
It's called a goalless practice.
(07:26):
You see, in Zen, many peoplemeditate with a goal I want to
be enlightened, I'm gonna changemyself, I'm gonna become
something different.
And yet experienced teachersfind that if they can get their
meditation students to Adopt agoalless practice, that they
would meditate regardless ofwhat happens, they are more
(07:46):
likely to achieve some growth.
They're more likely to havethose, those times of
enlightenment or thoseexperiences of peace and joy,
and so that might work for youtoo.
Nothing to strive for, nopressure.
You're just gonna exercise andeat good food.
Because Next is embrace thejourney.
(08:07):
Understanding that health isnot an all-or-nothing process is
crucial.
Recognizing and accepting thatoccasional setbacks do not equal
failure allows for moreforgiving and sustainable
approach.
I gotta tell you, so manypeople have black and white
thinking I'm gonna lose 20pounds.
Four days later I eat the icecream I blew it.
I'm jumping off this bandwagon.
(08:29):
You have to be able to Giveyourself patience and grace
through the journey.
Next, similar to the visionboard, is affirmations, written
affirmations that you repeat toyourself.
Let me tell you, I Createdaffirmations a while back, and
the way I did is I went toPinterest and I googled things
(08:50):
like health affirmations,success after affirmations,
great affirmations, whatever.
I just entered a variety ofthings.
There's all kinds of PinterestGraphics that are created with,
with just thousands andthousands of affirmations.
I collected a whole bunch ofthem and then I went through and
decided the ones that reallyresonated with me.
I wrote them down and I putthem on a electronic dock on my
(09:13):
iPad that our review Everymorning and that really works
for me.
Next, curate your social media.
This means Getting rid ofnegative people and adding
people that support andencourage you to achieve your
goals.
There are so many negativepeople in the world right now.
They want to tear other peopledown.
They just can't wait to takesomeone out of context or say oh
(09:36):
, did you see?
So-and-so said that, you know,cancel culture.
Social media, for many people,is a very negative place when
they have to be very carefulwhat they say, and that's just
so too bad that we can't just beourselves Make the occasional
mistake, but that's where we'reat.
What I recommend you do iscurate your social media to get
rid of everyone like that andInstead find positive
(09:58):
influencers that are going tohelp you hit your goals now.
I hope we can be one of those.
If you go to our Instagram pageor our Facebook page Instagram
comm slash DiRobi health.
Facebook comm slash DiRobihealth.
We made a very consciousdecision the end of last year To
make 50% of our post humorous,just for fun, just to counter.
(10:21):
To me, humor is exactlycounteracting all that BS.
We work very hard to come upwith really fun and funny and
inspiring and yes, brandsupporting posts as well.
We post our sales there and,self-of course, however, half of
our posts are just funny,light-hearted, designed to just
help people enjoy things to dowith health, instead of the
(10:45):
opposite, which is too common onsocial media.
Next, surround yourself withlocal support.
The people around you cangreatly influence your habits
and attitudes towards health.
Surrounding yourself withsupportive and like-minded
individuals can provideencouragement, motivation and
accountability, whether friends,family or online.
Now, if you're looking for anaccountability partner, which I
highly recommend, that's a greatthing to do.
(11:06):
Find someone who has achievedwhat you want.
Don't go.
Find someone who is where youare that you think might go with
you and climb to the top of themountain.
No, no, no.
Look to the top of the mountainTo someone that you know.
I'm sure there's someone youalready know that will do this.
If not, if you've got the money, hire a trainer at your local
(11:27):
gym.
But if you can find someonewho's done what you've done and
say, hey look, you inspire meand I want to lose 30 pounds,
whatever your goal is, I justwant to be more like you, could
I be your workout partner?
And if not every single time,could I go to the gym once a
week with you?
What could we do?
Is there some way we could worktogether?
(11:47):
I guarantee you that personwould be thrilled, first of all,
to have their ego stroked soheavily to know that they're
that big of an inspiration toyou and, secondly, they'd love
to help you.
People are good, people arekind.
They want to help, other thanthose nasty people online that I
referred to earlier.
But even those people, for somebizarre reason, when you catch
(12:09):
them in real life, they're notlike that.
It's just unsocial that theybecome jerks.
Anyways and here I am startingto talk like that.
So let me just get away fromthat topic.
Find someone who's doing whatyou want and have them be your
workout partner.
Next, set realistic goals andbreak them down.
Losing 40 pounds is a fine goal, but guess what?
(12:29):
Losing 5 pounds 8 times isbetter.
If you strap 5 pounds on yourback and walk around all day and
take it off, you'll see whyLosing 5 pounds matters.
Do not think that losing 5pounds is a wimpy goal.
But once you've lost 5 pounds,guess what?
You can lose another 5.
And sooner or later you'll lose40.
(12:50):
And, of course, this is a greatplace for a shameless plug for
pounds and inches drops.
Follow our Diary, will beundieted by some pounds and
inches drops and for less than40 bucks you might lose those
whole 40 pounds.
Next, keep a diary or journalDocumenting your journey,
including your goals, progressand any setbacks can offer
valuable insights into habitsand patterns.
A diary or journal is good foraccountability.
(13:13):
It also serves as a reflectivespace for reassessing and
adjusting and helping you remainaligned with your goals and
then be persistent and patient.
We all have challenges.
Right now I'm dealing withtennis elbow and it's making it
really hard for me to playPickleball, which I really enjoy
, or to lift weights or to playgolf, and so I am currently in a
(13:36):
place of frustration where I'mreally having to modify my plan,
and you know what that stuffhappens all the time.
Right, we do go on vacation, wedo get tennis elbow, we do
twist our ankle or get COVID, orwhatever the case might be.
So we have to be patient.
This is where going back to thegoalless practice sometimes
comes in, because when we arenot so heavily invested in
(13:57):
outcomes but we're very heavilyinvested in our behaviors, it's
easier to just adjust thosebehaviors down for a little bit
when that's what we're requiredto do.
I hope you've enjoyed thisepisode.
I'm excited about it because Ifeel like these are some really
worthwhile and good strategies.
If you know someone who'sstruggling to keep their health
(14:17):
goals and commitments, pleaseshare this with them.
And to those of you who listen,I really appreciate it.
This is a labor of love for me.
It doesn't make me any money, Ido it because I like it and
it's good for me.
Talking about this all the timeis one of my methods of keeping
my health commitments.
I think I keep a higher healthlevel because I do this podcast
(14:41):
than I would, and I hope thatthe same is true for you.
Listening to it, you're fillingyour head and your psyche, your
soul, with good and positivethoughts about improving, and
that's always a good thing,especially in this negative
world, like I was saying earlier, where there's so many
influences that want to pull usdown.
All of us need influences allthe time and be very proactive
(15:02):
about them so that we can reachour goals.
I hope you've enjoyed thisepisode.
Until next time, this is DaveSherwin, wishing you health and
success.
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