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The Number One Trick to Succeeding When You Screw Up

The Number One Trick to Succeeding When You Screw Up

On our journey to become better human beings, we often look for ways to make ourselves more productive and successful. We seek out the latest tools to help us be more productive, we make massive to-do lists of all the things we’re going to accomplish, and we try to mold ourselves into these mistake-free machines.

Here at Lifehack I’ve read countless amazing articles that focus on boosting productivity, jump starting motivation, and life organization skills. So, instead of giving you another article that focuses on things you’ve probably already read, I want to talk about the one thing that all of us have in common, that can hinder our productivity, and one simple trick that can keep us on track to succeed.

What is this one thing we all have in common that can keep us from achieving our goals? We screw up!

That’s right. We’re human. There’s not a single person on the planet that is exempt from this law of mediocrity. From great people of history like Thomas Edison, to your local coffee shop Barista, we all make mistakes now and then.

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Successful People Screw Up Too

It’s well-known that Thomas Edison screwed up thousands of times while trying to invent the light bulb. Aside from learning what didn’t work, he didn’t focus on his failures. He kept right on focusing on his goal of producing the world’s first light bulb. He was quoted saying, “I have not failed. I’ve just found 10,000 ways that won’t work.” And, as we all know, he went on to succeed and achieved his goal.

Another great example is Arlene Dickinson from CBC’s Dragon’s Den. She’s an extremely wealthy Canadian business woman who has said that her main goal in life was to have a happy family. She screwed up by having an affair, losing custody of her kids, and going through a nasty divorce. But, she didn’t let this mistake stop her.  She fought back and went on to become one of Canada’s most respected business women, got her kids back and is now happily engaged. She has been quoted saying that her rebound to success was due to, “…giving myself permission to make mistakes and learning to look for the potential in a situation rather than focusing on the problems.”

Forgive Yourself and Focus on Your Goal

How does this help us? As driven individuals, we have to understand that we’re going to make mistakes. We’re going to miss deadlines. We’re going to cheat on our diets. On our path to achieving our goals, there will be times when we fall flat on our face.

Luckily, there is one thing we can do to keep this law of humanity from holding us back, and that is to forgive ourselves.

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People who strive to be more and push themselves to their limits are almost always their own worst critic. A failure to the “perfection oriented” doesn’t need additional attention because, by our very nature, we’ll beat ourselves up ten times more than any outside source ever will. It’s this self-imposed abuse for failing that can sabotage even the most promising achievers.

When we stop and focus on our mistakes, aside from figuring out what went wrong, we’re really not doing ourselves any favors.

Let’s look at an example:

Let’s say we’ve been working on a promotion at work for 6 months. We’ve been going the extra mile, staying late, and simply doing everything we can to reach our goal of promotion. The promotion has been our sole focus for months.

Then, one day, for whatever reason, we screw up and miss a deadline on one of our projects.

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Suddenly, we feel like we’ve just completely blown our chances at promotion. We say to ourselves, “Wow, there goes that idea! I’m such a screw up!” and our focus switches from “I’m going to bust my ass to get this promotion” to “I’ve screwed up. I’ll never get this promotion.”

This change in mindset and focus to “I’ll never get this promotion” will cause that belief to become a reality. If we’re thinking, “I’ll never get this promotion.” then that’s exactly what our actions will reflect. We’ll stop staying late, we’ll stop working as hard, and we’ll probably mess up even more.

The key to handling this type of hurdle is found in self-forgiveness. Figure out why we screwed up, learn from it, then get right back to focusing on the goal.

Do not focus on the failure! Forgive yourself and focus on the goal!

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This is how the successful make things happen and overcome screw-ups.

The greatest men and woman in the history of the world have screwed up at one point or another. But, they don’t focus on the failures, they stay focused on the goals and solutions.

The ones who succeed and produce results are the ones who are able to forgive themselves, fully and truly, and get back to focusing on their goals.

So, the next time you make a mistake, just remember: We’re all human. We all make mistakes. It’s how we handle our setbacks that truly define us as achievers and determine how successful we’ll be.
(Photo credit: Young Man Facepalm via Shutterstock)

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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