The Reflections of 2024

Good Vibes Newsletter: End of 2024 Edition - Issue #165

Health is the crown on the healthy person’s head that only the ill person can see.

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Welcome to the final Good Vibes newsletter of 2024. This year, I shared 53 issues on personal growth. I wrote over 50000 words. Your support means a lot. Thank you for reading.

As 2024 ends, we close another life chapter. Some of you met your goals. Others faced challenges. We have about 4,000 weeks in life. The first 1,000 weeks are often guided by our families.

The next weeks are ours to control. We make choices that shape our future.

2025 is a chance to stand out. We can write our own story. Our choices will define us.

We all want a fulfilled life. We feel fulfilled when we see progress.

Year-End Reflection

Write down:

1. What brings you joy?

2. How did you spend your time in 2024?

3. Do these match? If not, how can you bring more joy to your life?

“Setting goals is the first step in turning the invisible into the visible.” - Tony Robbins

Setting Health and Fitness Goals

Many people set goals wrong. They focus on outcomes like weight loss or strength gains. This approach often fails.

Good goal setting creates a plan. It makes you feel motivated. Without proper goals, you may feel lost or overwhelmed.

The key is to turn outcome goals into behaviour goals.

Outcome vs. Behaviour Goals

Outcome goals:

• Lose 20 kg

• Get ripped

• Binge less

• Deadlift double body weight

Behaviour goals focus on what you can control. They are actions you do every day.

Example:

• Outcome: Lose weight

• Behaviour: Eat slowly

Eating slowly helps you eat less and make better food choices. It’s a simple step towards weight loss.

More examples:

• Outcome - Improve cardiovascular endurance.

Behaviour - Engage in aerobic exercises, such as running or cycling, for at least 30 minutes, five times a week.

• Outcome - Eat healthier.

Behaviour - Include a serving of vegetables with every meal and limit processed food intake to once a week.

• Outcome - Increase flexibility.

Behaviour - Incorporate a daily stretching routine, focusing on major muscle groups, for at least 10 minutes each day.

• Outcome - Reduce stress.

Behaviour - Practice mindfulness or meditation for 15 minutes every morning and evening.

Notice how both outcome and behaviour goals are trackable? However, behaviour goals are usually more effective because they give you something to do (and track) each day

Behaviour goals give you daily actions to track. They lead to your desired outcomes over time.

Setting Powerful Behaviour Goals

1. Write down your main goal

2. List skills needed for that goal

3. For each skill, write 1-2 behaviours you can do today

4. Do these behaviours every day

5. Consider getting help from a coach

Focus on behaviours that build skills. This will move you towards your goals.

Converting Goals to Actions

The process of converting goals into actions is a crucial step in achieving success in any endeavour, including health and fitness. This systematic approach helps break down large, sometimes overwhelming objectives into manageable, actionable steps. 

Here’s a detailed process to convert your goals into concrete actions:

Step 1: Define Your SMART Goal

Start by clearly defining your goal using the SMART criteria:

• Specific: Clearly state what you want to achieve.

• Measurable: Include quantifiable elements.

• Achievable: Ensure it’s realistic given your current situation.

• Relevant: Align it with your overall life objectives.

• Time-bound: Set a specific timeframe.

For example: “Lose 10 kg in 6 months through diet and exercise.”

Step 2: Identify Necessary Skills

Determine the skills required to achieve your goal. For the weight loss example:

• Nutritional knowledge

• Exercise techniques

• Time management

• Self-motivation

Step 3: Break Down into Sub-Goals

Divide your main goal into smaller, more manageable sub-goals. For instance:

• Lose 1.5-2 kg per month

• Learn to prepare 5 healthy meals

• Establish a consistent workout routine

Step 4: Develop Practices

For each sub-goal and skill, establish regular practices:

• Daily calorie tracking

• Weekly meal prep sessions

• 3-4 workout sessions per week

• Daily 30-minute walks

Step 5: Create Specific Actions

Transform practices into small, daily or weekly actions:

• Log all meals in a food tracking app

• Shop for healthy grocery every Sunday evening

• Do a 30-minute strength training workout on Mondays, Wednesdays, and Fridays

• Take a 15-minute walk after lunch and dinner

Step 6: Schedule and Prioritise

Integrate these actions into your daily routine:

• Set reminders for meal logging

• Block out time for meal prep and workouts in your calendar

• Plan walking routes near your workplace and home

Step 7: Track and Measure Progress

Establish a system to monitor your actions and progress:

• Weekly weigh-ins

• Monthly body measurements

• Progress photos every two weeks

• Workout log to track strength improvements

Step 8: Review and Adjust

Regularly assess your progress and adjust your actions as needed:

• Monthly review of weight loss progress

• Bi-weekly check-in on adherence to diet plan and workout schedule

• Adjust calorie intake or exercise intensity based on results

By following this process, you transform a broad goal into specific, actionable steps. This approach not only makes the goal less daunting but also provides a clear roadmap for success. Remember, consistency in performing these small actions is key to achieving your larger health and fitness goals.

I wish you a progressive and fulfilling 2025. Rise and shine.

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In case you missed previous issue on The Diderot Effect: Balancing Desire and Overspending, here are the highlights:

• Understanding the Diderot Effect:

  • The Diderot Effect describes how acquiring a new possession can trigger a chain reaction of additional purchases to match or complement the initial item, often leading to overspending and unnecessary consumption.

• Negative Impact of the Diderot Effect:

  • It becomes harmful when driven by status-signaling purchases, where consumption is focused on appearances rather than genuine needs, leading to financial strain and dissatisfaction.

• Strategies to Overcome the Diderot Effect:

  • Reduce exposure to shopping triggers (e.g., unsubscribe from marketing emails).

  • Buy items that fit your current system to avoid a domino effect of related purchases.

  • Set self-imposed spending limits and aim for an optimal rather than minimal number of possessions.

• Positive Application in Health and Fitness:

  • The Diderot Effect can be used positively, such as when a gym membership leads to better dietary habits, improved sleep, enhanced stress management, increased water intake, stronger social connections, and improved self-image—creating a positive spiral of self-improvement.

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Meet you on the first Sunday of 2025. Take care!