objectives – Crisbie Coach

How Discipline Can Lead to Success

Self-discipline is the ability to train your body and mind. Successful people are masters in this art. Sportsmen, stars of the showbiz, great doctors, inventors, researchers, managers, but also parents, teachers, nurses, all those who have achieved important results during their career and their lives, practice fundamental techniques to train their body and mind. They know that thought generates habit and by disciplining their thinking they create the attitude to do better and better. Let’s see some techniques to learn how discipline can lead to success.

Visualization – Listen to audio that explains what visualization is and how to practice it. You will learn to condition your mind to relaxation, and in this state, you will be more receptive and therefore more creative. Write down your goals (not many, maximum three) and read them aloud. Listen to energizing music repeating your goals like a mantra.
When you visualize your goals, visualize them exactly as if they were already achieved. For example, if you want to see yourself slimmer, visualize yourself in a dress that you have not been able to wear for a long time.
Do this exercise daily: repeat to yourself several times that you have already achieved your important goals. Observe yourself in your new “version”. Persevere in wanting to achieve your goals, do not abandon them, take care of them.
Make a list of some important and essential things that you don’t feel like doing because you don’t like them, they’re demanding, or you don’t have time to do them. Set a deadline and comply with it. The action dedicated to performing unpleasant tasks reduces stress and tension (I know, it sounds strange, but that’s how our brain works).
Remember that you need to improve your body’s discipline as well. So practice sports activities, walk at least three times a week for half an hour, rest and sleep regularly, eat healthy, nutritious and balanced meals, try to always maintain the same weight.

Finally, don’t forget that both losing and winning are mental attitudes that can be learned, but it takes days, weeks, and even months of consistent practice to achieve your goals. Discipline can lead to success if you are determined to follow these fundamental steps.

If you want, you can read in my blog more articles about discipline.

How to Keep Your Resolutions

Today is the first of January and many of us have decided about their resolutions for 2023, or are about to do so. The new year brings the desire for a change, the need for renewal. We would like to spend more time with our family, to take that trip that we have been dreaming about for so long, to change our job, to enrol in a gym club, to lose weight, to stop smoking…the main goal is feeling better with ourselves and with others.

Why does it happen then that along the way we forget about our resolutions or we abandon them?

Here are some questions you should ask yourself.

Are your resolutions too ambitious, vague or simply they are too many? In this case you are putting too much pressure on yourself. If you have decided to stop smoking or to lose 10 kilos, you must ask yourself why you have started smoking and why you are always hungry. Are they ways for relieving the daily tensions?

Are you positive in comparison to the achievement of your resolutions? If you think that you will never make it, it is sure that you will never make it. Henry Ford used to say: “If you believe you can make it or if you believe you cannot make it, you will always be right”.

Are your resolutions appealing? You have decided to lose weight or to stop smoking. As such, they are great objectives. But find a bigger reason for which you want to achieve these objectives. For instance, you want to stop smoking to be able to recover breath faster when you go jogging or you want to lose weight to put on those beautiful pants that suited you very well.

Bad habits are difficult to lose, above all you need time. If you have been sticking to them for years, you have your good reasons (to protect yourself from stress, for example). You cannot change your habits in some weeks. Some time ago, studies stated that you could take up a new habit in 21 days. Now, neuroscience has found out that you need at least 60 days! Take your time then, establish a new habit with calmness, don’t stretch your body too far, your body is comfortably used to the old habit and it doesn’t feel like changing it. You must make it understand, day after day, that another way is possible and it is also healthier!

Besides, remember that the path won’t always be linear and you may find obstacles. There will be some easy moments and some difficult ones but losing a battle doesn’t mean losing the war. Accept the ups and downs: your body will learn to adapt slowly.

Choose an objective that won’t sound like an obligation, in the sense that it must represent a real choice, a thing that you want to do, not that you must do. Control your thoughts, remember what Henry Ford said. Don’t focus on what you still have to achieve, but celebrate what you have already achieved. List the small victories and congratulate yourself. Stay positive!

Think about the strength that a seed has to become grass. It must come out from the soil to be able to live and flourish. It works slowly under the soil, up to when one day it comes out and sees the light! For you it is kind of the same thing. Work slowly and one day you will see the results, because you are stronger than you think.

And now four tips:

1. set one objective at the time, but define it well, use the SMART model (specific, measurable, attainable, relevant and time bound). Even though this model has been created for organisations, it may be helpful also to individuals engaged in goal setting.

2. Adopt the strategy of small steps by dividing your objective into smaller objectives.

3. Celebrate achievements: the first kilo you have lost, the first whole day without smoking. Put some post-it all over your place with your success on it. Tell yourself “Well done!”.

4. Inform your family and friends about your goals and ask them to help you with this. Getting their support will help you in achieving the results. Look for some groups on Facebook that share your same goals, and participate in forums on the Internet. Remember that you are not alone, there are other thousands of people that may have your same goals and exchanging ideas with them can be helpful to you. You can create a blog that can become your journal (a journal on paper is also okay).

I wish you a successful 2023!

The Myth of Sisyphus

The stories of mythology, like the Myth of Sisyphus, allow us to understand universal intellectual concepts. The myth of Sisyphus is part of it because it is the story of a man punished by the gods, condemned to roll a huge rock to the top of a mountain. However, once he reaches his goal, he falls back and serves his sentence perpetuating this cycle of the absurd.

Why does Sisyphus have to push a boulder from the base to the top of a mountain but every time it reaches the top, the boulder then rolls back to the base of the mountain, and this for eternity?

Guilty of numerous misdeeds but above all of having repeatedly deceived Zeus, Sisyphus is locked up in Hades and condemned to an eternal effort. He shall transport a boulder over a mountain that inexorably falls down as soon as it touches the top.

In fact, Sisyphus’ punishment will end up becoming the symbol of any useless action, destined to be thwarted as soon as it is accomplished.

Moreover, the allegory of the Sisyphus myth can also illustrate the condition of men blinded by their own stubbornness. Persuaded to act correctly, they can sometimes close themselves in an endless spiral that will eventually condemn them.

Therefore, when we are blind to the lessons that life teaches us, we can be our own obstacle to change.

However, mistakes often offer us opportunities “A person who does not fail has never tried anything new”. This quote from scientist Albert Einstein perfectly expresses the indispensable nature of these vectors of change.

On the other hand, these “negative attitudes” are exactly what we need at a point in time before we realize that this state of mind no longer suits us.

In addition, we shall start questioning ourselves, to be able to make the adjustments that may help us meet our expectations.

When we become aware that our mistakes are not obstacles but opportunities to learn, then we start the path towards the achievement of the dreams of our life. We open our eyes and grow.

Moreover, this is what leads us to enter within our true self and its never-ending mutations. Pushing ourselves into its entrenchments and the emotions they provoke in us allows us to access our real state of existence and we move away from our old habits.

What is the main obstacle in your life towards towards the achievement of your dreams?

Late Bloomers: Instructions For Use

There is a direct relationship between ageing, physical, and mental activity. People who adopt a sedentary and passive lifestyle after retirement accelerate their ageing process. Lack of movement diminishes the body’s responsiveness and few social relationships inhibit intellectual abilities.

If we add also loneliness, the ageing process accelerates. Spending the day without stimuli other than television or cell phone, without seeing anyone or going out can cause you to lose motivation to take care of yourself and your health. Many of the illnesses we attribute to age are not due to age.

On the other hand, an active and purposeful person (a person with a purpose of life – ikigai) keeps connections and maintains healthy habits.

Therefore, to keep fit, why don’t you follow those three tips coming from Japan?

1. Give yourself a goal for your next birthday. For example, you may decide to practise some moderate physical activity every day to lose weight and reach that goal by your birthday. In addition, sport promotes the production of endorphins, the hormones of happiness.

2. Reconnect with nature. Practice shinrin yoku at least once a week, or immersion in a forest recommended by Japanese doctors to promote longevity. Furthermore, this practice can also protect you from diseases because the proximity to plants strengthen the immune system.

3. Be grateful. In the same way that an attitude of complaining and constant anger increases the level of cortisol (the stress hormone), an attitude of gratitude towards life and the people around us, promotes serenity and the joy of living.

Remember that life expectancy is statistically high in our Western societies. Most likely, you still have two good decades of “useful” life left after retirement that you could fill with meaning and activity.

Ageing with care is an art. The third age, which I prefer to call third youth, can become an opportunity to be able to love you more and take better care of yourself. Find something you enjoy doing or that you can attach an immediate reward to, and involve friends to add the lovely component of socializing.

What are your plans for your third youth?

How To Use the Pareto’s Principle

Towards the end of the 19th century, a group of economists from the University of Lausanne in Switzerland studied the social inequalities in Europe. Analysing the tax data of several European countries, they found out that in each of them about 20% of the population owned 80% of the wealth.

This discovery was a real springboard for the career of an economist, Vilfredo Pareto, who gave his name to a principle, the Pareto principle, also known as the law of 20-80.

Some examples of the application of this principle:

• to optimize production, some industries in Japan focus on 20% of the causes that generate 80% of production problems;

• customer services of most companies focus on 20% of customers who generate 80% of turnover;

• finance professionals agree that 20% of their investments represent 80% of the benefits.

What does this principle make us understand? The message of Pareto’s principle is that we need to focus on 20% of the actions that lead us to 80% of the results.

In practice, we must focus on high value-added actions because they are the ones that make us move forward.

This principle is very important because it deals with a precious resource: time.

To avoid being stuck on a goal and slowly losing sight of it, it would be beneficial to use this perspective (20-80).

However, how can we identify what are the essential things to our goal? Moreover, how to choose high valuable actions?

Try to answer these two questions for each action you have planned but are hesitating to take:

1. Is this action vital in moving me towards my goal?

2. Am I the only one who can do this action?

The first question allows you to separate essential actions from those that can wait.

The second allows you to identify what are the actions that others can do in your place and that, therefore, you can delegate.

Once this is done, you will know 20% of the actions you need to take to advance towards achieving your goal.

Now you could estimate the time required for each action but it is not ideal, because you would end up putting it on your “to-do-list” and you could continue to shift the priority order. Therefore, in the end you would have wasted some time.

Once again you have to ask yourself some questions:

1. What problems are stopping you from really moving forward with your goals?

2. What do you need to do to solve these problems?

3. What are the elements that allow you to understand if the problems have been solved?

You will be surprised to see how well these questions work. The 20-80 rule allows you to focus on actions that have a visible and direct impact. You will see that they will soon become a habit to you, and that you will use them every time you feel stuck with something.

Do you think that the Pareto’s principle is useful for progressing with your goals?

How And Why Adopting Resolutions Now.

When the holidays are over and you start working or studying again, you want to commit to getting back in shape.

Maybe you ate too much and did little physical activity but it is normal, you have been on holidays!

It could also be an opportunity to take stock of the resolutions taken at the beginning of the year and see where you are.

Often, however, among working or studying and other daily activities, you do not have neither time nor motivation.

How would it be following a program that helps you in achieving your objectives now?

Here are some ideas to help you stick to an easy-to-maintain schedule.

Small daily efforts

Decision taken, this year you will try to use less the car, both because it is a super ecological action and therefore good for the planet, and because you will be forced to find other means of transport to get around. You will also strengthen your body without realizing it.

Ready to include some physical activity in your daily life?

Do not park the closest possible to the shop entrance. Park further away and take a stroll.

2. Stop taking the elevator if you live or work on a relatively low floor.

3. Get around by bike or on foot.

4. Don’t have your shopping delivered to you, do it yourself.

5. Go and buy a sandwich at lunchtime on foot. It allows you to relax a bit, change air and walk.

6. Go for walks of at least 30 minutes at least once a week (I walk at least 30 minutes every day, but I suffer from the restless legs syndrome – RLS). You can walk on the street, in the nature, on the beach, alone or with friends. The important thing is to walk.

7. Buy a Pilates ball and sit on it to watch your favourite TV series, movie, or whatever you like.

As you can see nothing strange and impossible! Start introducing one habit at a time and you will soon find your shape again with a minimum effort. To help you out, you can use an app or a bracelet that monitors your activity like a real coach.

Little efforts at home

We know that sometimes it is hard to find time to go to the gym. Why not doing some physical activity at home then? You can buy accessories that allow you to do some gym without leaving your place, such as electro-stimulators, vibrating platforms or abdominal belts, which tone the muscles by causing contractions. You can also follow some exercises online, YouTube offers them of all kinds. You can do Yoga to relax the body without forgetting the muscles, meditation and relaxation, perfect for learning to breathe deeply and to use breathing as a method to fight stress and anxiety. 10 minutes every morning when you wake up will be good for you. Find a trainer you like, subscribe to their channel and receive notifications every time they upload a new video.

Small efforts on the plate

Holidays are sometimes synonymous with excess. To get back in shape you need to fill up on vitamins. Start the day with a smoothie or fresh fruit juice. Then continue with a healthy, non-fat lunch of seasonal vegetables. It will help you regain your shape.

You can also drink a glass of warm water in the morning on an empty stomach to stimulate metabolism, detoxify the body and facilitate digestion. Add some lemon and it will be tasty.

So, are you ready for this little revolution?

A Free Rider

June 1929, on a beach in the Eastern United States. A yellow plane was about to take off for France. On board, three airmen wanted to try the first French crossing of the Atlantic, without a stopover, from West to East.

But the plane could not really take off. It seemed heavier than expected… And for a good reason: there were not three people on board, but four!

Arthur Schreiber, a young American, joined the three men without being invited to participate in the trip. To lighten the plane, the crew was forced to throw in the water the bottles of champagne they had planned to drink upon arrival!

Arthur dreamed of flying but could not become a pilot. Then he acted as a “free rider”, inviting himself in a flight where he was not supposed to.

In economics, a free rider is a member of a group that benefits from a service or a public good without contributing. To simplify it, it is for example the friend who comes with you on vacation and eats a lot, but never helps to cook.

According to the economist Mancur Olson, free riders are not bad people. They make a rational calculation to benefit from public resources or services of a communal nature without paying for them or paying less.

In economics, this means that in order to achieve a common objective, we cannot trust only the individuals. A collective or central authority (State, Police…) is needed to ensure that no one abuses.

For example, when it comes to the environment, it may be easy to say that others will make all the efforts (selective sorting, responsible consumption, etc.) and we sit back waiting for things to improve. Therefore, we do it by law, or others’ opinions!

What about you? Have you ever been a free rider?

Working Very Hard: a Zen Story

A young boy went to an old teacher to learn martial arts. That teacher was one of the best teachers in the country at that time.

“Teacher, can I be the best martial artist in the country if I trained under you?” asked the student.

“Certainly …” replies the teacher.

“How many years would it take?”

“About ten years.“

“That’s too long. If I practice with you daily, how many years would it take?”

“Twenty years.”

“If I train with you three times a day on each day, how many years would it take?“

“Thirty years.“

“How could it be … If I am training longer, it must be shortened.” the student asked with wonder.

“You are watching your final goal with one eye. So, how could you go along your journey with one single eye only?”

What would you learn from this story? Let me know!

Let’s Try to Love Ourselves in 2020!

Say stop to resolutions that soon turn into constraints!

To avoid bad habits coming back, don’t set objectives that are too ambitious.

Consider your resolutions as a positive challenge to make your life more enjoyable! It is useless aiming at changing all in once. Use a stop-by-step approach and set a list of priorities among your resolutions.

Start with simple things, like sorting your clothes and choose the ones you have not been using for the last two years (and give them away. This is a good practice according to the Feng shui). Then replace a bad habit with a good one, like drinking more green tea instead of coffee.

Be kind to yourself and indulge yourself from time to time. The goal is not to become more stressed but to love yourself.

Happy 2020!