Welcome back to the Daily Dumbbell, the newsletter that will no longer be coming to you daily. Should we rebrand? Probably. Will we though? Eh. We’re going to focus on being consistent for a while before we worry about being accurate.

The truth is, we want to be more like This Week Tonight with John Oliver than Late Night with Jimmy Fallon. Harder hitting, with deeper dives. Ya know?

And honestly, we just couldn’t let you get too far into 2024 without us.

Let’s dive in!

Motivation Monday

It's the 2nd week of February, do you know where your goals are?

The allure of New Year's lies in its promise—a fresh start, a chance to rewrite the narrative of your life. It's like standing on the edge of a vast, uncharted territory, full of possibilities.

Now, we're not here to burst your optimism bubble. In fact, we fully embrace New Year's resolutions because, let's be honest, they're about as basic as avocado toast at brunch (which, by the way, we also love). We are Basic AF.

However, we want to help you make this year different. We’e noticed the throng of Resolutioners have dissappated from the gym. Motivation & excitement around our big goals seems to have subsided…

If you’ve fallen off track, that’s ok! We’re here to help gently guide you back to the path. And you know what that means! Systems!

System 1: The 30 for 30 Approach

Do the thing you want to improve for 30 minutes each day for 30 days.

But hold on, it's not a rigid rule. Rules are bad. Guidelines are better.

If, for example, your goal is daily meditation, starting with 30 minutes might lead to frustration and quitting. Begin with one minute, then two, gradually building up. The key is committing for 30 days.

Now, say you're hitting the gym three days a week, but what about the other four? Consistency is the name of the game. At the same time each day, incorporate yoga, gentle stretching, deep breathing, or a walk. This daily ritual engrains the habit, ensuring it becomes as automatic as brushing your teeth.

All these things will also help you be less sore. Which will be very helpful if you’re just getting back into the gym.

System 2: The 2 Day Rule

We're all human, and perfection isn't the aim here.

Remember, perfection is a trauma response. Not the goal.

Missing a workout or having a less-than-ideal eating day is okay; it's part of life. The crucial part is getting back on track the next day. It's about repetition—more reps getting back on track than slipping up. Perfectionism? No, thank you. Holding yourself accountable? Absolutely.

The rule? Don’t miss 2 days in a row. That’s it. You skipped Monday? That’s ok, you’ve got this. Just get it done Tuesday.

Think of it like this: Habits are all about reps. The more reps you get at the thing, the better you get. Alternately, the more reps you get skipping the thing… might just make you really good at skipping the thing...

System 3: Habit Stacking

Creating new habits is easier when you piggyback on existing ones.

Think of it like this: You're already brushing your teeth daily; why not add flossing to the routine?

You’re already in the kitchen making a mess for breakfast. Why not enjoy a piece of fruit or a greens smoothie with your breakfast. After waking up, do some gentle stretching/movement.

Roll out of bed and grab your journal instead of your phone. Scroll through your thoughts and practice gratitude instead.

By attaching new habits to established ones, you set yourself up for success.

System 4: The ABCs (Always Be Consistent)

Life isn't binary, and neither should your goals be.

You'll have A days when you crush it, B days where you meet your core objectives, and C days for when things go awry.

Don't let your choices be limited to A or F. This isn't a pass/fail situation.

On A days, go above and beyond. B days, which will be most days, tackle the essentials. On C days, your toughest moments, aim for the minimum. If you can check off a task or two, it's a win. Don't let setbacks on C days discourage you; remember, Cs get degrees baby.

It's not about sprinting out of the gate but about pacing yourself, building lasting structures, and embracing the inevitable ups and downs.

Here's to a year of sustainable change and growth!

Speaking of the alphabet, we heard a fantastic quote this week (and promptly forgot where we heard it. A to Z? More like A to DHD):

We’re A to Z creatures. We can see where we are (A) and we can see where we want to go (Z). But we really struggle with B through Y. Don’t try to skip steps.

Figure out where Z is and work your way back to A. Then set out to check each box along the way. Think of it like a game of Chutes & Ladders. Each time you master a step it becomes a firm spot for you to come back to and regroup on.

However, each time you skip a step, those steps are replaced with a slide. We’re all going to pause and take steps back from time to time, that is part of the process. But if that step isn’t firm ground… you could very quickly wind up back at the beginning wondering what happened and how you ended up all the way back here.

We hope you enjoyed our return to the blogosphere! We’ll see you at the same time next week!