November 13, 2024 • 26 mins
Unlock the secret to achieving your goals through small, sustainable changes with me, Linton Bergsen, on the Self-Realized, Shatter Your Limits Podcast. Ever wondered how you can transform your life without the stress of drastic overhauls? This episode holds the answer.
By focusing on incremental adjustments, I reveal how a mere 1% change can lead to remarkable improvements in productivity and personal well-being. Using relatable examples like making dietary tweaks or altering relationship dynamics, I demonstrate how subtle shifts can bring about dramatic, long-lasting results without the risk of burnout.
I'll discuss strategies for setting realistic goals and staying present, even amid today’s digital distractions. As you dive deeper, discover the powerful impact of self-awareness and mindfulness on managing anxiety and fostering personal growth.
Learn how to cultivate inner peace and maintain clarity in your life by consciously choosing to make small steps toward your objectives. Whether you're looking to enhance your relationships or find calm in the chaos, this episode offers insightful strategies to guide you on a journey to a more balanced and fulfilling existence.
Let me know your thoughts on this episode. Text me your feedback! 🙂
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Linton Bergsen (00:01):
Welcome to the Self-Realized Podcast with
Linton Bergsen, where you willshatter your limits.
I am not much into theself-help industry as much as
I'm into the self-realizedindividual, which is you, what
matters most to you, how you getthere and the obstacles that
may be in your way.
If you would like to be part ofthis podcast and part of that
(00:22):
discussion, I welcome you herewith an open heart, open mind
and open arms.
So, without further ado, let'sget on with the podcast.
I am extremely grateful to youtoday for joining me on episode
(00:48):
number 84.
One powerful strategy to achieveall your goals.
If you can harness this onestrategy, it can save you a lot
of time, a lot of energy andhelp your productivity.
Sometimes you and I may makethings more difficult than they
(01:09):
actually are, put more pressureon ourselves than we actually
need to, and that shouldn't bethe objective of life.
We should be able to enjoy whatwe're doing on any journey that
we embark upon.
If life is a chore, then itbecomes a burden.
If it becomes a burden, we burnout, and when we burn out, we
become ineffective.
My suggestion is to keep thingssimple and to keep them in a
(01:31):
common sense perspective, so youcan keep moving forward with
energy and vitality towards thegoals that you have set out to
accomplish for yourself.
One thing that you can masterand understand in a very deep
and profound way when you arelooking at goals.
There is one powerful strategythat you can begin to add into
(01:57):
your productivity and your goalsetting it only takes a small
change to make a big differencein the outcome of what you're
doing and trying to accomplishin your life.
Do not burden yourself withthinking that you have to make
all of these changes all at onceand burden yourself with
(02:18):
overload before you've even gotstarted.
Don't do that.
Think on this and own it in thevery cell-structure of your
body and also in your mind.
Simple, small changes makeprofound and big success.
Simple, small changes makeprofound and big success.
Think on that for a moment.
(02:41):
If you begin working towardssomething and you decide that
you're going to make a smallchange incrementally towards
that goal, it becomes morepalatable to you.
Your mind can wrap itselfaround a small, incremental
change easier than it can alarge, catastrophic change.
(03:01):
It goes into overload.
It goes into that place ofwhere do I start to begin to do
this?
And then you back out beforeyou started.
Let me give an example of that.
Let's say that you decide tochange your diet and you want to
improve your eating habits andlose some weight.
You wouldn't immediately startfrom day one by cutting out
(03:23):
everything that you enjoy to eat.
You wouldn't make thatcatastrophic change.
Some people do.
They say from day one, I'mgoing to start cutting out all
bread.
I'm going to start cutting outall carbs, I'm only going to eat
lean protein.
I'm starting that from today.
It's unrealistic.
Goals have to be realistic.
(03:43):
It's unrealistic, goals have tobe realistic.
The way to start thateffectively, to begin to
manifest it as a reality, is tomake a small change, a simple,
small change that your mind andyour body can accept as an
incremental change in yourhabits.
Your habits cannot be changedimmediately in one big chunk.
(04:03):
So what you might want to do is, when you start, for example,
on the diet of eating less carbsif that's what you want to do,
you may have a piece of toast inthe morning.
Well, you may not have thatpiece of toast, or you may only
have half a piece of toast andyou begin doing that on a
regular basis.
It's a small change to a biggergoal of trying, if you want to,
(04:26):
to lose weight and cut outcarbs.
It is a small change, but it isalso a psychological change
where most of everything that wedo in life occurs.
If you can begin to cut out aslice of bread or half a slice
of bread in the morning and youcan begin to see some benefits,
(04:47):
or at least feel psychologicallybeneficial, from the discipline
that you've executed in makingthe change.
It's not just the physicalchange of not eating the carbs,
it's a psychological effect ithas on you also, because a lot
of what we do is psychological.
It's the mind.
(05:08):
It's overcoming the resistancethe mind will put up to any type
of physical change.
Sometimes we don't look at thechanges we need to make in our
life as a physical experience.
First, you have to actually dosomething to have a change in
your life, whether it ischanging your diet or whether it
(05:30):
is changing a relationship.
There's a physical component tothat and let me explain what I
mean by that.
If you want to change your dietand not eat as many carbs, then
you physically don't go to thefridge or wherever it is that
you may keep your carbs to getthem.
You stop.
(05:51):
You don't go in that direction.
For that moment you don'textend your hand when you know
that's what you're reaching forand you physically decide let me
reach for something else.
We don't always think of itthat way, but you have a mind,
body, experience that you canutilize always to maximize the
results you want.
You stop reaching for what youused to reach for and you reach
(06:15):
for something else.
That is an incremental change.
That is a small incrementaldifference, but what you're
doing at the same time istraining your mind to control
your body and the actions ittakes.
If you're trying to change arelationship, as I mentioned a
moment ago, you may decide tophysically not call that person.
(06:36):
You have to physically not pickup the phone to call that
person.
So you're having an incrementalchange, small but effective,
because if you don't pick up thephone to call the person,
you're not going to connect withthem.
Therefore, by not reaching forthe phone physically and calling
them, you'll be in connectionwith them less and you can begin
(06:58):
to change the relationship bynot being in communication with
an individual that you don'twant to as much.
It all comes down to awareness,the self-awareness of your
physical actions, your mentalability to control your actions
and doing it in small,incremental ways to start out
(07:20):
with both examples I've givenyou in today's episode don't
require much.
It's just a small physical andmental change in you not to do
actions and to stop the actionwith your mind the minute it
becomes a thought that you wantto execute.
(07:40):
Granted, we have an emotionalcontent here as well.
Sometimes there is an emotionalconnection to the foods that
we're eating comfort food.
There's emotional connection tothe people that we may be
trying to get away from.
So now, again, we have to getinto that emotional place within
(08:00):
ourselves and make some smallincremental changes within our
emotional state.
Not big changes, smallincremental changes.
And you do it little by little,one by one.
For example, again, you maystop yourself reaching for the
phone.
That is a physical change thatyou are going to begin to make.
(08:23):
But you have to make thatphysical change and that mental
change not to do it.
When you don't reach for thephone and call that person,
there's going to be an emotionalwithdrawal.
So you may not call that personfor a day or an hour or two,
where you would normally callthem right away, but you may
call them in the next day or thenext two days.
(08:45):
So, again, it's incremental.
You are slowly but surelywithdrawing emotionally because
you are training your mind andyour body to work in concert,
incrementally, towardseverything that you want to
accomplish, and you understandthat as you do it in a little
way, in a small way, iteventually becomes a sustainable
(09:10):
, longer, permanent change inyour life.
Goals aren't difficult to set,but they are difficult to start,
first of all, and then to keep.
The strategy, the one powerfulstrategy to achieve all your
goals that I'm giving you todayis simply this in a nutshell you
(09:35):
can make a 1% change to beginto get 99% of what you want done
if done regularly andconsistently.
You look at 1% change over,let's say, 90 days, that is,
three months consistentlyapplied, you're well on your way
(09:59):
to achieving 100% by small,incremental changes, sustained,
if you did something small everyday to accomplishing what it is
you want.
Now let's say it can takelonger than that, because you
may need to sustain that 1%change over a couple of days,
three days, four days, maybelonger than that, to get the
(10:20):
results that you're reallylooking for, because you're
starting out small and buildingbig.
However, if you're able tomeasure it, then you can track
it.
So, as you begin to measure andtrack your goals by incremental
, small changes, the onepowerful strategy that you're
going to have to achieve allyour goals is measuring each
(10:42):
incremental change and how youare sustaining those changes
physically, as I've mentioned,emotionally and mentally and how
those changes are affectingyour life.
You want to keep track of whatyou're doing because if you
don't keep track of it, youcan't measure it.
(11:03):
What I don't want you to do isfall into a trap that a lot of
people I've worked with over thedecades I've been working with
people is beating yourself upabout what it is that you are
not accomplishing or not doing,because you know what that does.
It gets into this place ofanxiety, which is a great
(11:26):
problem in today's society, thisanxiety that we all have which
leads to depression, anxiousabout how things are going to
work out, anxious about finances, anxious about our
relationships.
This anxiety that we constantlyfeel is because we don't always
know in life what the outcomeswill be.
(11:46):
We can never know what theoutcomes can be in life, but we
can, with one powerful strategyto achieve your goals, which is
incrementally, begin to takecharge in our life of what we
can to affect the outcomes thatwe want from our life.
(12:09):
You will begin to find that asyou go into this world and you
begin to have an anxious feeling, but you begin to incrementally
, slowly, slowly control whatyou can about how you feel about
the situation.
A lot of it is not having asense of direction.
(12:30):
When you feel anxious, youdon't know how you're going to
cope with what it is that'sgoing on in your life.
But just first of all, take abreath.
That is an incremental changethat can help your life.
You practice that ongoing.
I mentioned it in differentepisodes.
It's a small, incrementalchange.
(12:53):
It's a powerful strategy thatyou could set out as a simple
goal towards breathing moredeeply, remaining calm much more
often, enabling you to dealwith situations in a much calmer
way.
There's a strategy there.
There's a strategy towards yousetting a goal which I would
(13:13):
suggest that you do, which a lotof people overlook about how do
I become calmer, how do I workwith my anxiety, and you begin
to make a goal for yourselfabout how you're going to manage
anxiety, what it is that you'regoing to research and find out
(13:34):
about it, about the differentsympathetic and parasympathetic
nervous systems that we have inour body and how they operate,
which, again, I mentioned indifferent episodes.
So it is a goal which, again,is a very important goal because
it can be incrementallyimplemented for you to begin to
work with.
As an example that I amcurrently using with remaining
(13:55):
calm and dealing with anxiety ina more positive way, just begin
to be aware of how you arebreathing and make that one
percent change on an ongoingbasis, slowly but as you begin
to become self-aware of yourbreathing, which again can be a
(14:18):
small, powerful strategy thatyou are implementing to achieve
your goal to become calmer.
Just become aware of yourbreathing.
That's a small shift in yourconsciousness and the way you're
thinking.
But if you begin to do that onan ongoing basis, it's the first
(14:39):
step to a much bigger andprofound state of being, because
as you become aware of yourbreathing and what you are doing
and how it's affecting you, youthen take another small step
and you begin to take deeperbreaths, slow down your breath
and watch your thoughts.
A lot of anxiety is mental, it'sthe what if..
(15:02):
so, when you begin to controlthe what if..
you can then begin to controlthe anxiety, you can then begin
to control the fear.
But if you take each one ofthose as an individual step,
starting out, as I mentioned,with the breath, just becoming
aware of how you're breathing.
That is a very small step to amuch bigger goal that will bring
(15:24):
big results.
So this 1% let's just take thatas a 1% of what it is that
you're trying to accomplish inbecoming less anxious is going
to enable you, through a littlediscipline and awareness, to
access and activate differentareas of yourself in mind,
thought, body and spirit.
(15:44):
Just by looking at your breathand your breathing.
That will be automaticallytriggered by just looking at
that, following your breath,being self-aware of what it is
that you are thinking and whenyou have that thought, how it
changes your breath, and thenthe anxiety that follows from
(16:05):
those two things my thought andmy breath.
You can do that, anybody can dothat, but you have to be
willing and again, disciplinedto mentally, psychologically, to
want to become that self-aware.
That's a very small change, a1% change what I think, how I
(16:30):
breathe, which will lead you tobigger things.
It's giving you a slight edgethat most people don't
contemplate or think about, howyou can break things down in a
small way for bigger results,because you will find that when
you begin to make smallincremental changes and use that
as a powerful strategy, itcreates a domino effect as to
(16:54):
everything that cascades afterthat.
You really don't have to beginto do that much after that 1%
shift if you stick with it,because it does allow other
things to begin to happen inyour life almost on automatic
pilot.
That's what most people don'trealize.
(17:15):
That's the beauty of this onepowerful strategy to achieve all
your goals.
Another example would be let'ssay you wrote down one or two
things that are really importantto you in your life to
accomplish that would make thebiggest difference.
That's just one or two things,right, and you begin to focus on
(17:37):
those and use this one powerfulstrategy incrementally to begin
to bring them about in yourlife.
You will find that when youbegin to work and execute goals
on those one or two things thatyou've got on your list there,
they will automatically lead toother things.
And that's how things unfold,because life is an unfoldment,
(18:01):
but it begins with a very smallstep.
If you want to climb MountEverest, you begin with the
first step and as you begin toclimb the mountain, the vista
changes the further up you go,but you take breaks.
You take one step at a time.
It leads to other things.
View life this way.
(18:25):
If you decide to makeincremental changes, slowly but
deliberately and monitor them,you begin to affect your life in
a more manageable waystress-wise as well, because
it's not overwhelming, and ifyou reduce your stress, you
(18:46):
reduce your anxiety.
It's all about working withthings in a realistic capacity
within yourself as to what youcan actually manage within your
own personality and who you are,which is part of your personal
development.
(19:06):
So you understand who you areand what you can deal with and
what you can cope with on anongoing basis.
Anxiety is a lot about what if.
It's fear-based.
And the thing to understand andreally get a hold of is that if
(19:28):
you can really begin, justslowly begin to work with your
mind and your breath and yourthoughts, you will find anxiety
as you begin to monitor slowlywhat it is you're thinking and
how you're acting.
As I mentioned earlier withreaching for the phone, because
(19:48):
the people you associate withcan make you anxious.
Social media can make youanxious.
Don't turn on the television.
A lot of people get a lot ofinformation now from social
media, tiktok, Youtube, whateverit is you're involved in.
Just don't reach for that mouseor lift the lid of that laptop.
You are consciously aware ofyour physical movements, your
(20:13):
mental capacity that'sactivating those movements.
Again as an example, l et's sayyou decide one day that you are
looking at your computer, yourlaptop if that's what you use
and instead of mentally which isalmost an addictive habit
opening the lid of the laptop orturning on the computer, you
(20:38):
just don't.
You just don't reach out.
You keep your arms in and youplace them on your lap.
You haven't made a physicalmove outward yet.
And then you just for a moment,close your eyes, take a breath,
slow down your thoughts andjust be at peace with yourself.
(21:01):
Let everything go, don't worryabout anything.
Just for 30 seconds.
It's going to be there when youhave come out of this little
respite that you've taken foryourself.
30 seconds, a minute isn'tgoing to change your life as to
what's going to be there whenyou open your eyes and come back
(21:22):
to the world.
Just give yourself that time.
Just practice this for a moment.
Just don't open that laptop,don't reach for that phone,
don't turn on that computer,don't make that phone call.
A lot of your anxiety, yourunhappiness, your depression is
all the outside noise that youare allowing to enter into you,
(21:48):
because inside of you, as aself-realized, spiritually aware
being, is an oasis of peace.
It is ruffled and disturbed byconstant outward noise, nonsense
, provocation, opinion, a lot ofthings that you take on and
absorb.
It is messing you up.
(22:09):
It is creating you to beunhappy.
What I'm offering you is anopportunity and you know this
intuitively, I'm sure to stepaway from the norm, step away
from what other people are doing.
I know social media isimportant.
I know that we interact a lotnow through technology.
Of course we do.
But when technology is runningyou and creating anxiety and
(22:34):
stress within you, and how manylikes or likes you don't get, or
who said what, or what videodid what, or what your friends
are saying, you are nowconstantly on that hamster wheel
of not allowing yourself tohave peace.
Take 1% of your day, take onemoment for 30 seconds or a
(22:56):
minute.
Begin to do it regularly.
Use the one powerful strategyto achieve your goal of being
more calm, and I suggest that'sa goal that you set for yourself
and make it a priority.
Just take that incremental,small stop of just not reaching
out.
Breathe, stop for a moment andthen go about your social media.
(23:21):
Doesn't take much.
30 seconds to a minute.
You might find that 30 secondsto a minute, how you feel about
yourself and not reaching outimmediately makes you want to do
two minutes, three minutes andthen you'll have the domino
effect of how that makes youfeel as a self-realized
individual, and the spiritualcomponent of that is why you
(23:47):
feel peaceful for no reason atall, and why does this anxiety
that you used to have begin todissipate and disappear?
You don't need a logical reasonfor that.
You just need to know whatworks, which is just a little
bit of self-discipline.
Don't reach out before you'vereached in.
Do it, start it.
(24:10):
It's an incremental beginningto a major change in your life.
Use that one powerful strategyto begin a goal of calmness,
removing anxiety, which is very,very important.
It's very big in today's worldand once you find out that you
remove the anxiety and youremove a large amount of your
(24:31):
stress, using the one powerfulstrategy of start small and then
go big, you'll begin to findthat the results that you get
and the revelations that youhave come from a place that you
couldn't imagine before, becausewhere it's coming from is a
(24:51):
place of centered understandingabout what is best for you and
how you're going to go about it.
You know, and I know, that whenyou make calm, thoughtful
decisions, as stress-free aspossible, and you are able to
work with them intelligently,with a common-sense perspective,
(25:12):
you have in life a morebalanced outlook, a more
balanced perspective, and yourhealth and your well-being
improve.
A self-realized individualwhich you are works on that
awareness of peace, calm andcenteredness as their primary
(25:33):
goal.
I strongly suggest that youbegin to use the one powerful
strategy to achieve all yourgoals, which is basically just
do something small.
Don't bite off more than youcan chew.
Go small to go big.
If you do that, you'll findthat your life is much more
(25:54):
manageable in so many differentways that you will wonder why
you didn't do it earlier or whatit was you were thinking by
doing anything else.
I sincerely appreciate youlistening to the podcast.
Please subscribe so you do notmiss any upcoming episodes.
Whatever platform you're on,please leave a rating and review
(26:17):
.
I would greatly appreciate it.
Any additional information onme, Linton Bergsen and my
five-star reviewed bookPurposeful Vision is available
at selfrealized.
com which is all one word.
You can also leave any commentsor suggestions on the website.
I look forward to connectingwith you very soon and take good
care of yourself.
Welcome to the Self-Realized Podcast with
Linton Bergsen, where you willshatter your limits.
I am not much into theself-help industry as much as
I'm into the self-realizedindividual, which is you, what
matters most to you, how you getthere and the obstacles that
may be in your way.
If you would like to be part ofthis podcast and part of that
(00:22):
discussion, I welcome you herewith an open heart, open mind
and open arms.
So, without further ado, let'sget on with the podcast.
I am extremely grateful to youtoday for joining me on episode
(00:48):
number 84.
One powerful strategy to achieveall your goals.
If you can harness this onestrategy, it can save you a lot
of time, a lot of energy andhelp your productivity.
Sometimes you and I may makethings more difficult than they
(01:09):
actually are, put more pressureon ourselves than we actually
need to, and that shouldn't bethe objective of life.
We should be able to enjoy whatwe're doing on any journey that
we embark upon.
If life is a chore, then itbecomes a burden.
If it becomes a burden, we burnout, and when we burn out, we
become ineffective.
My suggestion is to keep thingssimple and to keep them in a
(01:31):
common sense perspective, so youcan keep moving forward with
energy and vitality towards thegoals that you have set out to
accomplish for yourself.
One thing that you can masterand understand in a very deep
and profound way when you arelooking at goals.
There is one powerful strategythat you can begin to add into
(01:57):
your productivity and your goalsetting it only takes a small
change to make a big differencein the outcome of what you're
doing and trying to accomplishin your life.
Do not burden yourself withthinking that you have to make
all of these changes all at onceand burden yourself with
(02:18):
overload before you've even gotstarted.
Don't do that.
Think on this and own it in thevery cell-structure of your
body and also in your mind.
Simple, small changes makeprofound and big success.
Simple, small changes makeprofound and big success.
Think on that for a moment.
(02:41):
If you begin working towardssomething and you decide that
you're going to make a smallchange incrementally towards
that goal, it becomes morepalatable to you.
Your mind can wrap itselfaround a small, incremental
change easier than it can alarge, catastrophic change.
(03:01):
It goes into overload.
It goes into that place ofwhere do I start to begin to do
this?
And then you back out beforeyou started.
Let me give an example of that.
Let's say that you decide tochange your diet and you want to
improve your eating habits andlose some weight.
You wouldn't immediately startfrom day one by cutting out
(03:23):
everything that you enjoy to eat.
You wouldn't make thatcatastrophic change.
Some people do.
They say from day one, I'mgoing to start cutting out all
bread.
I'm going to start cutting outall carbs, I'm only going to eat
lean protein.
I'm starting that from today.
It's unrealistic.
Goals have to be realistic.
(03:43):
It's unrealistic, goals have tobe realistic.
The way to start thateffectively, to begin to
manifest it as a reality, is tomake a small change, a simple,
small change that your mind andyour body can accept as an
incremental change in yourhabits.
Your habits cannot be changedimmediately in one big chunk.
(04:03):
So what you might want to do is, when you start, for example,
on the diet of eating less carbsif that's what you want to do,
you may have a piece of toast inthe morning.
Well, you may not have thatpiece of toast, or you may only
have half a piece of toast andyou begin doing that on a
regular basis.
It's a small change to a biggergoal of trying, if you want to,
(04:26):
to lose weight and cut outcarbs.
It is a small change, but it isalso a psychological change
where most of everything that wedo in life occurs.
If you can begin to cut out aslice of bread or half a slice
of bread in the morning and youcan begin to see some benefits,
(04:47):
or at least feel psychologicallybeneficial, from the discipline
that you've executed in makingthe change.
It's not just the physicalchange of not eating the carbs,
it's a psychological effect ithas on you also, because a lot
of what we do is psychological.
It's the mind.
(05:08):
It's overcoming the resistancethe mind will put up to any type
of physical change.
Sometimes we don't look at thechanges we need to make in our
life as a physical experience.
First, you have to actually dosomething to have a change in
your life, whether it ischanging your diet or whether it
(05:30):
is changing a relationship.
There's a physical component tothat and let me explain what I
mean by that.
If you want to change your dietand not eat as many carbs, then
you physically don't go to thefridge or wherever it is that
you may keep your carbs to getthem.
You stop.
(05:51):
You don't go in that direction.
For that moment you don'textend your hand when you know
that's what you're reaching forand you physically decide let me
reach for something else.
We don't always think of itthat way, but you have a mind,
body, experience that you canutilize always to maximize the
results you want.
You stop reaching for what youused to reach for and you reach
(06:15):
for something else.
That is an incremental change.
That is a small incrementaldifference, but what you're
doing at the same time istraining your mind to control
your body and the actions ittakes.
If you're trying to change arelationship, as I mentioned a
moment ago, you may decide tophysically not call that person.
(06:36):
You have to physically not pickup the phone to call that
person.
So you're having an incrementalchange, small but effective,
because if you don't pick up thephone to call the person,
you're not going to connect withthem.
Therefore, by not reaching forthe phone physically and calling
them, you'll be in connectionwith them less and you can begin
(06:58):
to change the relationship bynot being in communication with
an individual that you don'twant to as much.
It all comes down to awareness,the self-awareness of your
physical actions, your mentalability to control your actions
and doing it in small,incremental ways to start out
(07:20):
with both examples I've givenyou in today's episode don't
require much.
It's just a small physical andmental change in you not to do
actions and to stop the actionwith your mind the minute it
becomes a thought that you wantto execute.
(07:40):
Granted, we have an emotionalcontent here as well.
Sometimes there is an emotionalconnection to the foods that
we're eating comfort food.
There's emotional connection tothe people that we may be
trying to get away from.
So now, again, we have to getinto that emotional place within
(08:00):
ourselves and make some smallincremental changes within our
emotional state.
Not big changes, smallincremental changes.
And you do it little by little,one by one.
For example, again, you maystop yourself reaching for the
phone.
That is a physical change thatyou are going to begin to make.
(08:23):
But you have to make thatphysical change and that mental
change not to do it.
When you don't reach for thephone and call that person,
there's going to be an emotionalwithdrawal.
So you may not call that personfor a day or an hour or two,
where you would normally callthem right away, but you may
call them in the next day or thenext two days.
(08:45):
So, again, it's incremental.
You are slowly but surelywithdrawing emotionally because
you are training your mind andyour body to work in concert,
incrementally, towardseverything that you want to
accomplish, and you understandthat as you do it in a little
way, in a small way, iteventually becomes a sustainable
(09:10):
, longer, permanent change inyour life.
Goals aren't difficult to set,but they are difficult to start,
first of all, and then to keep.
The strategy, the one powerfulstrategy to achieve all your
goals that I'm giving you todayis simply this in a nutshell you
(09:35):
can make a 1% change to beginto get 99% of what you want done
if done regularly andconsistently.
You look at 1% change over,let's say, 90 days, that is,
three months consistentlyapplied, you're well on your way
(09:59):
to achieving 100% by small,incremental changes, sustained,
if you did something small everyday to accomplishing what it is
you want.
Now let's say it can takelonger than that, because you
may need to sustain that 1%change over a couple of days,
three days, four days, maybelonger than that, to get the
(10:20):
results that you're reallylooking for, because you're
starting out small and buildingbig.
However, if you're able tomeasure it, then you can track
it.
So, as you begin to measure andtrack your goals by incremental
, small changes, the onepowerful strategy that you're
going to have to achieve allyour goals is measuring each
(10:42):
incremental change and how youare sustaining those changes
physically, as I've mentioned,emotionally and mentally and how
those changes are affectingyour life.
You want to keep track of whatyou're doing because if you
don't keep track of it, youcan't measure it.
(11:03):
What I don't want you to do isfall into a trap that a lot of
people I've worked with over thedecades I've been working with
people is beating yourself upabout what it is that you are
not accomplishing or not doing,because you know what that does.
It gets into this place ofanxiety, which is a great
(11:26):
problem in today's society, thisanxiety that we all have which
leads to depression, anxiousabout how things are going to
work out, anxious about finances, anxious about our
relationships.
This anxiety that we constantlyfeel is because we don't always
know in life what the outcomeswill be.
(11:46):
We can never know what theoutcomes can be in life, but we
can, with one powerful strategyto achieve your goals, which is
incrementally, begin to takecharge in our life of what we
can to affect the outcomes thatwe want from our life.
(12:09):
You will begin to find that asyou go into this world and you
begin to have an anxious feeling, but you begin to incrementally
, slowly, slowly control whatyou can about how you feel about
the situation.
A lot of it is not having asense of direction.
(12:30):
When you feel anxious, youdon't know how you're going to
cope with what it is that'sgoing on in your life.
But just first of all, take abreath.
That is an incremental changethat can help your life.
You practice that ongoing.
I mentioned it in differentepisodes.
It's a small, incrementalchange.
(12:53):
It's a powerful strategy thatyou could set out as a simple
goal towards breathing moredeeply, remaining calm much more
often, enabling you to dealwith situations in a much calmer
way.
There's a strategy there.
There's a strategy towards yousetting a goal which I would
(13:13):
suggest that you do, which a lotof people overlook about how do
I become calmer, how do I workwith my anxiety, and you begin
to make a goal for yourselfabout how you're going to manage
anxiety, what it is that you'regoing to research and find out
(13:34):
about it, about the differentsympathetic and parasympathetic
nervous systems that we have inour body and how they operate,
which, again, I mentioned indifferent episodes.
So it is a goal which, again,is a very important goal because
it can be incrementallyimplemented for you to begin to
work with.
As an example that I amcurrently using with remaining
(13:55):
calm and dealing with anxiety ina more positive way, just begin
to be aware of how you arebreathing and make that one
percent change on an ongoingbasis, slowly but as you begin
to become self-aware of yourbreathing, which again can be a
(14:18):
small, powerful strategy thatyou are implementing to achieve
your goal to become calmer.
Just become aware of yourbreathing.
That's a small shift in yourconsciousness and the way you're
thinking.
But if you begin to do that onan ongoing basis, it's the first
(14:39):
step to a much bigger andprofound state of being, because
as you become aware of yourbreathing and what you are doing
and how it's affecting you, youthen take another small step
and you begin to take deeperbreaths, slow down your breath
and watch your thoughts.
A lot of anxiety is mental, it'sthe what if..
(15:02):
so, when you begin to controlthe what if..
you can then begin to controlthe anxiety, you can then begin
to control the fear.
But if you take each one ofthose as an individual step,
starting out, as I mentioned,with the breath, just becoming
aware of how you're breathing.
That is a very small step to amuch bigger goal that will bring
(15:24):
big results.
So this 1% let's just take thatas a 1% of what it is that
you're trying to accomplish inbecoming less anxious is going
to enable you, through a littlediscipline and awareness, to
access and activate differentareas of yourself in mind,
thought, body and spirit.
(15:44):
Just by looking at your breathand your breathing.
That will be automaticallytriggered by just looking at
that, following your breath,being self-aware of what it is
that you are thinking and whenyou have that thought, how it
changes your breath, and thenthe anxiety that follows from
(16:05):
those two things my thought andmy breath.
You can do that, anybody can dothat, but you have to be
willing and again, disciplinedto mentally, psychologically, to
want to become that self-aware.
That's a very small change, a1% change what I think, how I
(16:30):
breathe, which will lead you tobigger things.
It's giving you a slight edgethat most people don't
contemplate or think about, howyou can break things down in a
small way for bigger results,because you will find that when
you begin to make smallincremental changes and use that
as a powerful strategy, itcreates a domino effect as to
(16:54):
everything that cascades afterthat.
You really don't have to beginto do that much after that 1%
shift if you stick with it,because it does allow other
things to begin to happen inyour life almost on automatic
pilot.
That's what most people don'trealize.
(17:15):
That's the beauty of this onepowerful strategy to achieve all
your goals.
Another example would be let'ssay you wrote down one or two
things that are really importantto you in your life to
accomplish that would make thebiggest difference.
That's just one or two things,right, and you begin to focus on
(17:37):
those and use this one powerfulstrategy incrementally to begin
to bring them about in yourlife.
You will find that when youbegin to work and execute goals
on those one or two things thatyou've got on your list there,
they will automatically lead toother things.
And that's how things unfold,because life is an unfoldment,
(18:01):
but it begins with a very smallstep.
If you want to climb MountEverest, you begin with the
first step and as you begin toclimb the mountain, the vista
changes the further up you go,but you take breaks.
You take one step at a time.
It leads to other things.
View life this way.
(18:25):
If you decide to makeincremental changes, slowly but
deliberately and monitor them,you begin to affect your life in
a more manageable waystress-wise as well, because
it's not overwhelming, and ifyou reduce your stress, you
(18:46):
reduce your anxiety.
It's all about working withthings in a realistic capacity
within yourself as to what youcan actually manage within your
own personality and who you are,which is part of your personal
development.
(19:06):
So you understand who you areand what you can deal with and
what you can cope with on anongoing basis.
Anxiety is a lot about what if.
It's fear-based.
And the thing to understand andreally get a hold of is that if
(19:28):
you can really begin, justslowly begin to work with your
mind and your breath and yourthoughts, you will find anxiety
as you begin to monitor slowlywhat it is you're thinking and
how you're acting.
As I mentioned earlier withreaching for the phone, because
(19:48):
the people you associate withcan make you anxious.
Social media can make youanxious.
Don't turn on the television.
A lot of people get a lot ofinformation now from social
media, tiktok, Youtube, whateverit is you're involved in.
Just don't reach for that mouseor lift the lid of that laptop.
You are consciously aware ofyour physical movements, your
(20:13):
mental capacity that'sactivating those movements.
Again as an example, l et's sayyou decide one day that you are
looking at your computer, yourlaptop if that's what you use
and instead of mentally which isalmost an addictive habit
opening the lid of the laptop orturning on the computer, you
(20:38):
just don't.
You just don't reach out.
You keep your arms in and youplace them on your lap.
You haven't made a physicalmove outward yet.
And then you just for a moment,close your eyes, take a breath,
slow down your thoughts andjust be at peace with yourself.
(21:01):
Let everything go, don't worryabout anything.
Just for 30 seconds.
It's going to be there when youhave come out of this little
respite that you've taken foryourself.
30 seconds, a minute isn'tgoing to change your life as to
what's going to be there whenyou open your eyes and come back
(21:22):
to the world.
Just give yourself that time.
Just practice this for a moment.
Just don't open that laptop,don't reach for that phone,
don't turn on that computer,don't make that phone call.
A lot of your anxiety, yourunhappiness, your depression is
all the outside noise that youare allowing to enter into you,
(21:48):
because inside of you, as aself-realized, spiritually aware
being, is an oasis of peace.
It is ruffled and disturbed byconstant outward noise, nonsense
, provocation, opinion, a lot ofthings that you take on and
absorb.
It is messing you up.
(22:09):
It is creating you to beunhappy.
What I'm offering you is anopportunity and you know this
intuitively, I'm sure to stepaway from the norm, step away
from what other people are doing.
I know social media isimportant.
I know that we interact a lotnow through technology.
Of course we do.
But when technology is runningyou and creating anxiety and
(22:34):
stress within you, and how manylikes or likes you don't get, or
who said what, or what videodid what, or what your friends
are saying, you are nowconstantly on that hamster wheel
of not allowing yourself tohave peace.
Take 1% of your day, take onemoment for 30 seconds or a
(22:56):
minute.
Begin to do it regularly.
Use the one powerful strategyto achieve your goal of being
more calm, and I suggest that'sa goal that you set for yourself
and make it a priority.
Just take that incremental,small stop of just not reaching
out.
Breathe, stop for a moment andthen go about your social media.
(23:21):
Doesn't take much.
30 seconds to a minute.
You might find that 30 secondsto a minute, how you feel about
yourself and not reaching outimmediately makes you want to do
two minutes, three minutes andthen you'll have the domino
effect of how that makes youfeel as a self-realized
individual, and the spiritualcomponent of that is why you
(23:47):
feel peaceful for no reason atall, and why does this anxiety
that you used to have begin todissipate and disappear?
You don't need a logical reasonfor that.
You just need to know whatworks, which is just a little
bit of self-discipline.
Don't reach out before you'vereached in.
Do it, start it.
(24:10):
It's an incremental beginningto a major change in your life.
Use that one powerful strategyto begin a goal of calmness,
removing anxiety, which is very,very important.
It's very big in today's worldand once you find out that you
remove the anxiety and youremove a large amount of your
(24:31):
stress, using the one powerfulstrategy of start small and then
go big, you'll begin to findthat the results that you get
and the revelations that youhave come from a place that you
couldn't imagine before, becausewhere it's coming from is a
(24:51):
place of centered understandingabout what is best for you and
how you're going to go about it.
You know, and I know, that whenyou make calm, thoughtful
decisions, as stress-free aspossible, and you are able to
work with them intelligently,with a common-sense perspective,
(25:12):
you have in life a morebalanced outlook, a more
balanced perspective, and yourhealth and your well-being
improve.
A self-realized individualwhich you are works on that
awareness of peace, calm andcenteredness as their primary
(25:33):
goal.
I strongly suggest that youbegin to use the one powerful
strategy to achieve all yourgoals, which is basically just
do something small.
Don't bite off more than youcan chew.
Go small to go big.
If you do that, you'll findthat your life is much more
(25:54):
manageable in so many differentways that you will wonder why
you didn't do it earlier or whatit was you were thinking by
doing anything else.
I sincerely appreciate youlistening to the podcast.
Please subscribe so you do notmiss any upcoming episodes.
Whatever platform you're on,please leave a rating and review
(26:17):
.
I would greatly appreciate it.
Any additional information onme, Linton Bergsen and my
five-star reviewed bookPurposeful Vision is available
at selfrealized.
com which is all one word.
You can also leave any commentsor suggestions on the website.
I look forward to connectingwith you very soon and take good
care of yourself.
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