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In his bestselling book, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, author James Clear writes about a powerful tool called the implementation-intention tool, which is a great tool for achieving and starting new habits. He writes:

atomic-habits

IN 2001, RESEARCHERS in Great Britain began working with 248 people to build better exercise habits over the course of two weeks. The subjects were divided into three groups.

  • The first group was the control group. They were simply asked to track how often they exercised.
  • The second group was the “motivation” group. They were asked not only to track their workouts but also to read some material on the benefits of exercise. The researchers also explained to the group how exercise could reduce the risk of coronary heart disease and improve heart health.
  • The third group received the same presentation as the second group, which ensured that they had equal levels of motivation. However, they were also asked to formulate a plan for when and where they would exercise over the following week. Specifically, each member of the third group completed the following sentence:

“During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME] in [PLACE].”

In the first and second groups, 35 to 38 percent of people exercised at least once per week. (Interestingly, the motivational presentation given to the second group seemed to have no meaningful impact on behavior.) But 91 percent of the third group exercised at least once per week—more than double the normal rate.

The Implementation Intention is a plan you make beforehand about when and where to act.

In 2001, writer and former editor at Newsweek Devin Gordon wrote a profile about American professional golfer Tiger Wood which is still as relevant as ever. I first became aware of the Newsweek article by listening to Ed Mylett Podcast. Ed considers the article to be one of the most impactful articles that he has ever read and he has carried the physical magazine with him for 25 years. I agree with Ed, the article is really good as it contains five strategies for dominating in life and career.

Three years younger than Michael Jordan when he won his first NBA title, Woods is emerging as the best of an elite crop of athletes: the dominators. Obviously, stars like Tiger are supremely gifted physically, but it goes well beyond that: dominators possess uncommon emotional control and unlimited reservoirs of passion.  What makes these athletes so much better than even the finest in their sport? NEWSWEEK asked a dozen true dominators–Wayne Gretzky, Martina Navratilova, Joe Montana, Jordan (a close friend of Woods’s; following story), and more–what it takes to be the best of the best.

Two TRAVELING MONKS reached a town where there was a young woman waiting to step out of her sedan chair. The rains had made deep puddles and she couldn’t step across without spoiling her silken robes. She stood there, looking very cross and impatient. She was scolding her attendants. They had nowhere to place the packages they held for her, so they couldn’t help her across the puddle.

The younger monk noticed the woman, said nothing, and walked by. The older monk quickly picked her up and put her on his back, transported her across the water, and put her down on the other side. She didn’t thank the older monk, she just shoved him out of the way and departed.

Cal Newport is the author of two of the most influential books I have ever read in my quest to become more productive: Deep Work and Digital Minimalism. Both books really shaped my view on using social media, leading a productive life, and eliminating non-essentials. I am also an ardent listener of his podcast – Deep Questions with Cal Newport. In episode 252: The Deep Life Stack, cal elaborates on what he calls “The Deep Life Stack,” an approach to cultivating a deep life that starts with overhauling the person before making the big decisions. I found the idea to be very compelling and a great tool to lead a more productive life.

Cal is an MIT-trained computer science professor at Georgetown University who also writes about the intersections of technology, work, and the quest to find depth in an increasingly distracted world.

Mellody Hobson is the Co-CEO, President, and Chairman of the Board of Trustees, at Ariel Investment Trust, a Chicago-based investment firm that specializes in small and mid-capitalized stocks based in the United States. Mellody currently serves as Non-Executive Chair of the Board of Starbucks Corporation and an independent director of JPMorgan Chase. In her Masterclass on Strategic Decision-Making, she shared tips and strategies for becoming a strategic thinker and also delves into two real-life case studies that exemplify how she applied these tools in complex business situations.

Across the Microsoft 365 apps, the average employee spends 57% of their time communicating (in meetings, email, and chat) and 43% creating (in documents, spreadsheets, and presentations).

A recently pubished report by Microsoft: The 2023 Work Trend Index: Annual Report, revealed that workers are spending at least full working days (57% of their time communicating in meetings, email, and chat). The report noted an urgent need to make meetings more effective as people report inefficient meetings as their number one productivity disruptor.  The top 5 obstacles to work productivity, according to the Microsoft Work Trend Index Report, are: Having inefficient meetings, Lacking clear goals, Having too many meetings, Feeling uninspired, and Not easily finding the information I need.

Workers spend at least full working days (57% of their time communicating in meetings, email, and chat).

 Coach John Wooden won ten NCAA national championships, seven of them in consecutive years, and had four undefeated seasons, including an 88-game winning streak. John Wooden had a 620-147 record during his 27-year tenure as the head coach of the UCLA Bruins.

Coach wooden started coaching basketball at UCLA in 1948. For the first fourteen seasons, the team did not win a national championship. Coach worked hard yearly with his team, working hard and never giving up. In the fifteenth season, the team had a breakthrough, and they won their first national championship. They won nine more national championships in the following ten years.

In her 2021 book, Dopamine Nation: Finding Balance in the Age of Indulgence, author and psychiatrist Dr. Anna Lembke, delve into the neuroscience of reward with an emphasis on the neurotransmitter: Dopamine.  Dr. Lembke shared true stories of her patients and their journey of recovery from addiction. She also shared a framework that helps the reader better understand Dopamine and strategies for recovering from addiction. The framework is based on the Acronym DOPAMINE.

“Success is peace of mind that is the direct result of self-satisfaction in knowing you did your best  to become the best that you are capable of  becoming.”

 John Wooden won ten NCAA national championships, seven of them in consecutive years had four undefeated seasons, including an 88-game winning streak. John Wooden had a 620-147 record during his 27-year tenure as the head coach of the UCLA Bruins.

Wooden’s Pyramid of Success is the key to obtaining peace of mind that is the direct result of the self-satisfaction achieved when you know that you did your best to become the best that you are capable of becoming.

One of the hallmarks of highly successful people is their morning routine and regimen. Some of the early risers include Apple CEO Tim Cook, Oprah Winfrey, Indra Nooyi, and Barrack Obama, to name but a few. I have always been fascinated by success and the routine of the successful people in our world. As it is often said, “Success leaves clues”. One of the clues and patterns have found in my reading of multiple biographies and autobiographies is the dedication, routine, consistency, and regimen of the greats.

Tim S. Grover was the trainer of some of the greatest elite NBA players and Hall of Famers such as Micheal Jordan, Kobe Bryant and Dwyane Wade. In his 2013 book, Relentless: From Good to Great to Unstoppable, Grover describes the mindset of the greatest elite champions. He categorized competitors into three types: Cooler, Closer and Cleaner.

Grover shares various stories and characteristics of the various competitor types. The book Relentless: From Good to Great to Unstoppable, is based on the 13 qualities exhibited by most cleaners.

“The pain of life is pure salt; no more, no less. The amount of pain in life remains the same, exactly the same. But the amount of bitterness we taste depends on the container we put the pain in. So when you are in pain, the only thing you can do is to enlarge your sense of things…. Stop being a glass. Become a lake.”

An aging Hindu master grew tired of his apprentice complaining, and so, one morning, sent him for some salt. When the apprentice returned, the master instructed the unhappy young man to put a handful of salt in a glass of water and then to drink it. “How does it taste?” the master asked. “Bitter,” spit the apprentice. The master chuckled and then asked the young man to take the same handful of salt and put it in the lake.

The two walked in silence to the nearby lake, and once the apprentice swirled his handful of salt in the water, the old man said, “Now drink from the lake.” As the water dripped down the young man’s chin, the master asked, “How does it taste?” “Fresh,” remarked the apprentice. “Do you taste the salt?” asked the master. “No,” said the young man. At this, the master sat beside this serious young man who so reminded him of himself and took his hands, offering,

“The pain of life is pure salt; no more, no less. The amount of pain in life remains the same, exactly the same. But the amount of bitterness we taste depends on the container we put the pain in. So when you are in pain, the only thing you can do is to enlarge your sense of things…. Stop being a glass. Become a lake.”

Source: The Book of Awakening by Mark Nepo.

Chaque matin, je médite avec l’application de méditation de pleine conscience – Calm. Depuis le 27 décembre 2021, je médite tous les matins au moins 25 à 30 minutes avec des guides de méditation: Daily Jay – Jay Shetty, Daily CalmTamara Levitt, Daily Trip – Jeff Warren. J’ai commencé à utiliser l’application calme en 2020 et je suis sur ma séquence actuelle de cohérence depuis décembre 2021.

calm-meditation-day-330

“I am a Bestselling Writer. I write Bestselling Books. Every day in every way, I am researching and writing my award-winning Bestselling Books and short stories. Every one of my books reaches and remains for two or more months at the top of the bestseller lists. So Be It! See To It!”

The above is a journal entry (note to self) of American science fiction author Octavia Butler. She often wrote these motivational notes to help her stay committed to her goals and have something to reach for. Octavia went on to become the first science-fiction writer to receive a MacArthur Fellowship. She also is the first woman of colour to win both the Hugo and Nebula awards. Her published works include Kindred Wild SeedParable of the Sower, and Parable of the Talents,

Be careful what you ask for; you might get it.

I shall be a bestselling writer. After Imago, each of my books will be on the bestseller lists of LAT, NYT, PW, WP, etc. My novels will go onto the above lists whether publishers push them hard or not, whether I’m paid a high advance or not, whether I ever win another award or not.

This is my life. I write bestselling novels. My novels go onto the bestseller lists on or shortly after publication. My novels each travel up to the top of the bestseller lists and they reach the top and they stay on top for months . Each of my novels does this.

So be it! I will find the way to do this. See to it! So be it! See to it!

My books will be read by millions of people!

I will buy a beautiful home in an excellent neighborhood

I will send poor black youngsters to Clarion or other writer’s workshops

I will help poor black youngsters broaden their horizons

I will help poor black youngsters go to college

I will get the best of health care for my mother and myself

I will hire a car whenever I want or need to.

I will travel whenever and wherever in the world that I choose

My books will be read by millions of people!

So be it! See to it!

 “I am a Bestselling Writer. I write Bestselling Books . . . Every day in every way I am researching and writing my award winning Best selling Books and short stories . . . Everyone of my books reaches and remains for two or more months at the top of the bestseller lists . . . . So Be It! See To It.”

I remember wanting to participate in my first ever marathon in 2013; I was told repeatedly that I can’t do it, “what has gone into you,” some said, you are wasting your time, you cannot finish it etc. What most of them did not know was my reason for wanting to participate in the marathon. I had just lost my dear cousin (Wasiu Idris) in gruesome circumstances in a foreign land. I was in so much pain, grief, dejection, loneliness, sadness, and a very dark place. The marathon was a coping mechanism for me to deal with his death. I eventually finished the marathon in 6hrs+, and the joy of conquering the trail, meditating and mulling about life’s rollercoaster was therapeutic and transformative for me.

man-in-the-arena-speech

On your path to achieving any goal, you are going to come across sometimes – well-meaning individuals and mischievous individuals that are going to discourage you through sarcastic statements such as “You’d better go find something better to do with your life” and “You can not do that,” your race, gender, religion disqualify you from doing that. If you allow it, people will project their insecurities, self-doubt, weakness and fears toward you. As Indian Anti-colonial nationalist and political ethicist, Mahatma Gandhi once said, “First they ignore you, then they laugh at you, then they fight you, then you win.” The key is to believe and bet on yourself against all odds.

First they ignore you, then they laugh at you, then they fight you, then you win. – Mahatma Gandhi

In his book, Put Your Dream to the Test: 10 Questions to Help You See It and Seize It, American author John C. Maxwell advises readers to be wary of who to listen to. He writes

Which critics count and which don’t? Heed the advice of the critic when . . .

  • You are unconditionally loved by the one who criticizes you.
  • The criticism is not tainted by his or her personal agenda.
  • The person is not naturally critical of everything.
  • The person will continue giving support after giving advice.
  • He or she has knowledge and success in the area of the criticism.

The journey to your self-actualization is going to be fraught with trials and tribulations, naysayers and doubters but you have to be wary of who you listen to. The world is full of so-called experts and gurus that do not practice what they preach or even know what they are talking about. The business expert without a business, the web developer without a website. That someone is perceived to be an expert or certified in a particular profession does not necessarily mean they know what they are talking about or have your best interest at heart.

I’ll show you – Becoming Michelle Obama

The former first lady of the United State, Michelle Obama, narrates a story about her ordeal with a school counsellor that thought she was not Princeton material. In her memoir, Becoming, she writes:

becoming-michelle-obama

“Early in my senior year at Whitney Young, I went for an obligatory first appointment with the school college counselor to whom I’d been assigned.”

“I can’t tell you much about the counselor, because I deliberately and almost instantly blotted this experience out. I don’t remember her age or race or how she happened to look at me that day when I turned up in her office doorway, full of pride at the fact that I was on track to graduate in the top 10 percent of my class at Whitney Young, that I’d been elected treasurer of the senior class, made the National Honor Society, and managed to vanquish pretty much every doubt I’d arrived with as a nervous ninth grader. I don’t remember whether she inspected my transcript before or after I announced my interest in joining my brother at Princeton the following fall.”

“It’s possible, in fact, that during our short meeting the college counselor said things to me that might have been positive and helpful, but I recall none of it. Because rightly or wrongly, I got stuck on one single sentence the woman uttered.”

“I’m not sure,” she said, giving me a perfunctory, patronizing smile, “that you’re Princeton material.”

“Her judgment was as swift as it was dismissive, probably based on a quick-glance calculus involving my grades and test scores. It was some version, I imagine, of what this woman did all day long and with practiced efficiency, telling seniors where they did and didn’t belong. I’m sure she figured she was only being realistic. I doubt that she gave our conversation another thought.”

Failure is a feeling long before it’s an actual result.

“But as I’ve said, failure is a feeling long before it’s an actual result. And for me, it felt like that’s exactly what she was planting—a suggestion of failure long before I’d even tried to succeed. She was telling me to lower my sights, which was the absolute reverse of every last thing my parents had ever told me.
Had I decided to believe her, her pronouncement would have toppled my confidence all over again, reviving the old thrum of not enough, not enough.”

“But three years of keeping up with the ambitious kids at Whitney Young had taught me that I was something more. I wasn’t going to let one person’s opinion dislodge everything I thought I knew about myself. Instead, I switched my method without changing my goal. I would apply to Princeton and a scattershot selection of other schools, but without any more input from the college counselor. Instead, I sought help from someone who actually knew me. Mr. Smith, my assistant principal and neighbor, had seen my strengths as a student and furthermore trusted me with his own kids. He agreed to write me a recommendation letter.”

I wasn’t going to let one person’s opinion dislodge everything I thought I knew about myself. Instead, I switched my method without changing my goal.

“That day I left the college counselor’s office at Whitney Young, I was fuming, my ego bruised more than anything. My only thought, in the moment, was I’ll show you.”

“And ultimately, I suppose that I did show that college counselor, because six or seven months later, a letter arrived in our mailbox on Euclid Avenue, offering me admission to Princeton.”

“I never did stop in on the college counselor to tell her she’d been wrong—that I was Princeton material after all. It would have done nothing for either of us. And in the end, I hadn’t needed to show her anything. I was only showing myself.”

People are going to say what they want to say, discourage you, and project their fears and insecurities toward you; your job is to let them have their say but focus on your goal. People have the right to their opinion but not the facts. The fact is that you can achieve anything that you set your mind to achieving. It is going to be tough, but you can get the last laugh by succeeding widely. As it is often said, “Success is the best revenge.”

All the best in your quest to get better. Don’t Settle: Live with Passion.