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Throw a lifeline to your future.

Throw a lifeline to your future.
A lifeline

    It can be pretty discouraging when after a long week of hard work you realize you are not one inch closer to the future you want.

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    Sure, you’ve worked all out, chopping through tasks left, right and center, fulfilling all your (conflicting) roles for various people in your life, and here it Friday, your brain feels like boiled mush and you’re bone tired. What’s worse, you know in your heart of hearts (or Weekly Review) that nothing you’ve done this week is connected to who you want to be, what you really want to achieve, what you really, really, really want your future to look like.

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    There was just too much stuff from now to deal with – too many looming deadlines, urgent requests, upcoming milestones, all those web sites and emails and decisions, choices, alternatives and options. Not to mention all the past stuff – things you wish you had done better, things you wished you’d not done at all. At least, that was my week – how about you?
    Now before the suicide hotlines and liquor stores start seeing a surge in business, I’d like to suggest there’s a solution to this very discouraging problem. It’s simple, but not easy: Throw a lifeline to your future.

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    The purpose of a lifeline is to pull someone from where they don’t want to be – quicksand pit, raging seas, icy pond, the messy present – to where they want to be. In the movies, the brave and valiant rescuers provide the muscle to pull the limp victim to safety; this isn’t the movies. It’s going to be up to you, buckwheat, to throw that lifeline, hook it onto something solid and start pulling with all your might if you want to get into that really nice future.

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    Here’s how I think you can throw a lifeline to your future:

    • Know what future you want. So what do you really want? Look in your heart of hearts for that really big thing you want. Maybe it’s making a million bucks a month, or fulfilling your lifelong ambition, or finding The Right Girl or The Right Guy. Be honest – there’s only you and me here – and I won’t talk. Now write it down where only you will see it. That’s the big beautiful future you want to get your lifeline around so you can pull yourself to it. Refer to it often. Look at it when you go to sleep, look at it when you wake up.
    • Let go of your luggage. That’s right, stick all the emails decaying in your inbox into a new folder, move all the hundreds of documents littering your desktop and My Documents folder to a new folder, drag all those bookmarks and favorites you just had to mark to a new folder, delete all your saved voicemails, bag every task lingering on your to do list older than a week. Heresy! Blasphemy! Nope: Reality. If you want to get to the future you’ve got to let go of the past, and besides, to be brutally honest, what are the chances you are going to deal with all those dead open loops? Slim to none. Lighten your load. So let go.
    • Know that if other people have done it, you can do it. Go visit a bookstore or library’s biography section – find someone you like, that you admire. Get that book and read it. Odds are good it’s going to be a recounting of someone who had it worse that you, who struggled like hell to pull themselves to the life they wanted, the things they believed in. If they did it, so can you. Not convinced? Go buy or check out another biography.
    • Every single day, do one tiny doable thing to make that future happen, and do it the very first thing. You want to write a bestselling novel? Spend 30 minutes a day writing the very first thing you do. Want to run the company you work for? Do one tiny step to towards that future before you do the rest of you job. Want to write a great app you can be proud of? Spend the first 30 minutes learning what you have to learn and doing what you have to do to make that happen. What about all the things you’re supposed to do? They can wait for all of 30 minutes while you do some tiny, but constructive, step for you.

    This last one – doing one tiny thing to make the future you want happen, and doing it first before all the now stuff, is your lifeline to the future. Grab it!

    Bob Walsh writes, codes, podcasts and blogs about different aspects of the digital lifestyle at ToDoOrElse, MyMicroISV and Clear Blogging. His second book, Clear Blogging, is now available at Amazon and elsewhere.

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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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