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Pick a number: It can simplify your life

Pick a number: It can simplify your life
Number 3

So, what does Jerry Seinfeld and a typical sales person have in common? A focus on a key number. Seinfeld always needed new jokes so early in his career he used a calendar and a big red marker to cross out each day he sat down for a session to write new material. He needed one session per day and made sure every day on his calendar was marked. His number “1” helped him to become number 1 in his area. Anyone working in sales is quite familiar with “meeting the number”, whatever that number is for his or her manager or company.

We often over-think and over-complicate the methods we use for achieving our goals. A great way to achieve our goals is to define a key number and use that as our motivator, measuring stick or target. Here are some examples of how a simple number can positively impact goals and likelihood of achieving them. Use whatever number you want to relate to whatever is important to you. The examples relate to simple numbers (1-10) and are in a range of areas.

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  • Number 1: the special thing you do every day to become number one.
  • Number 2: education – read two books per month.
  • Number 3: dieting – the maximum number big meals taken at a restaurant per week.
  • Number 4: fitness – the number of exercise days per week.
  • Number 5: sales – the number of appointments per week for new prospects.
  • Number 6: television – the maximum number of viewing hours per week.
  • Number 7: goal review – the number of days each week for a review.
  • Number 8: sleep – eight hours per night is best for most people.
  • Number 9: goals – the maximum number of items on the goal list.
  • Number 10: networking – meet ten new people per week (or month).

The main idea here is not to create a list like this one, but to simply pick one or more simple things to attach a simple number to. If exercise is a key, pick the number of sessions per week and put a system in place for getting it done. The simpler the number, the easier it is to remember and visualize it being accomplished. Seinfeld had his big full year wall calendar and reminded himself to never break the chain of marked out days.

Why does this work? Because there is no ambiguity nor is there a place to make excuses when there is sufficient importance put on the simple number. When we establish complex systems for our goals, it becomes easier to defeat them through clever means. They are also harder to remember and visualize. They are also harder to explain to others. With something simple like deciding whether or not to watch a television movie, it becomes easier to switch the thing off if the 6, 10, 2 or whatever hour per week quota has already been met.

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Be careful about building tolerances into the numbers. There is a place for a zero tolerance or zero deviation goals, but they should be used sparingly and only for the main goal. Build in a little flexibility for other goals that are less important. Beating yourself up for not meeting arbitrary goals can be unhealthy. Another aspect is that the goal number needs to be achievable, even under unusual circumstances. Reading two books per month becomes more difficult if you are traveling on a six week vacation and forgot to bring reading glasses along. No need to force-read four the following month or stress yourself out during the vacation because that would be counterproductive.

An important aspect of picking a simple number is that this works better for the long term than for the short term. This technique is great when you are trying to form habits and create lifestyle changes. If you have a financial problem and are working your way out of debt, a simple goal like a “a minimum $20 per day increase in net worth” won’t do much in the short term. After a few years of this, the outcome can be quite dramatic. Similarly, a weight loss goal for an obese person of say “1 pound per month or sustainable weight loss” won’t do much in the first year but it will form the habit for longer term results.

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Don’t forget to build in a termination clause. Keep the weight loss goal going too long and there might be a problem at the other end of the scale. Build in a “mission accomplished” goal number and reward yourself for achieving your desired outcome. Seinfeld probably doesn’t write every day anymore now that his show was a big hit and ran its course. There would have been some great parties and he likely has new goals.

There are a couple points on process that matter. Like with other types of goal setting, there needs to be a visual, tangible way of setting these things down. Use a calendar, notebook, wall chart or some other type of written list to make the number stick to reality. This helps with visualization, demonstrating it to others, maintaining accountability and providing a record. Keep a log of your exercise activities if fitness is your goal. Make it as real as possible. If motivation is a problem, get a partner to help. Having a goal of killing the television viewing won’t work very well if your spouse loves movies but will work great if you are both working on reading more or spending more time in bed.

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So, simplify your life by focusing on key numbers. It worked for Seinfeld.

What’s your number?

Peter Paul Roosen and Tatsuya Nakagawa are co-founders of Atomica Creative Group , a specialized strategic product marketing firm. Through leading edge insight and research, sound strategic planning and effective project management, Atomica helps companies achieve greater success in bringing new products to market and in improving their existing businesses. They have co-authored Overcoming Inventoritis now available.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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