Building a Powerful Gut Instinct | Steve Pavlina

Human logic is incredibly limited. Even our best logic is layered upon emotional biases and instinctual behaviors. Logic doesn’t care if we learn and grow. Logic doesn’t care if we’re happy or miserable. Logic doesn’t care if we live or die.

Fortunately, logic is only one tool for making decisions. Our bodies have many more layers of intelligence.

One of those layers is your gut instinct. Many people experience this as a sensation in the abdominal region.

When I used to eat animal products, it was nearly impossible for me to tune into my gut instinct. That channel was almost completely muted. I’d only notice it in extreme situations, like when I got arrested. I think my inability to hear that channel was one reason I did so much shoplifting in my late teens. How could I hear it while so much of my energy was being used to digest a bacon double cheeseburger, french fries, and a milkshake?

When I went vegetarian, my gut instincts finally became audible, and they grew louder and clearer when I went vegan, but it still took many years for me to start trusting them. I wasn’t used to receiving information on this channel, so I didn’t consider it important. But as the volume increased, I couldn’t entirely ignore it, so I began exploring these signals through the lens of spirituality. I’d listen through meditation. I’d journal about these signals. I’d discuss my impressions with like-minded people. I interpreted this as a spiritual awakening of some kind. But in my day-to-day practical life, I largely disregarded this information.

Over time I slowly realized that my gut instinct was providing useful information, but I only saw this in hindsight. I didn’t act in alignment with these impressions when they first came up, but I eventually dealt with the consequences of doing the opposite. For instance, I paid the price of doing business with people who gave me a queasy feeling in my stomach.

Most of the time when I felt this gut instinct, it was a negative feeling. That made it hard for me to listen to it because I saw myself as a positive thinker. My personal bias was to find a way to make a deal happen or to make a relationship work. I wanted to achieve things. 

Saying yes to new experiences was a key part of my path of growth. I had a strong tendency to discount my gut feelings when they were negative. I figured that it was the voice of fear and cowardice and that I should simply power through it.

The way I see this gut instinct now is that it’s a summary reading of the combined energies of a situation.

These sensations are usually very general. They don’t come packaged with details or explanations. A gut instinct is like a thermometer. It can tell you if something is hot or cold, but it can’t tell you why.

Finding the Positive Path

For many years my gut instinct seemed like an annoying naysayer. But occasionally it would give me a positive sensation, such as when I was reading personal development books or going to a conference. The negative signals were often louder and more prominent, so when I experienced the positive ones, it mostly felt like a form of escapism.

Eventually I began to explore paths that gave me stronger positive signals, such as when I started writing articles in 1999. Reading a good book was something nice to do for myself, but writing articles clearly impacted other people’s lives as well. I noticed that when I considered ideas that involved some form of contribution, my gut gave me stronger positive signals than usual. I began doing a lot of volunteering during this time as well.

As I began receiving more positive signals to balance out the negative ones, I felt encouraged to trust these gut instincts a little more and to take more action in alignment with them. I was far from perfectly trusting, but life seemed a little more fair once I began sensing opportunities to pursue instead of only traps to avoid. I felt like this instinct was finally meeting me halfway instead of just being a naysayer. It’s easier to listen to a voice that says yes sometimes and no sometimes instead of only no, no, no.

I began taking more risks to act on this voice, and over a period of years, I explored more of its subtleties. The tricky part was distinguishing this voice from other channels like my memories, beliefs, and conditioned emotional responses. Sometimes I’d feel some fear or trepidation about a new experience, like volunteering to speak at a conference, but my gut instinct was telling me to go for it. Making such discernments required patient practice. The more I listened to these signals and practiced deciphering them, the more I could hear their individual voices and make better decisions. It’s like learning to distinguish the voices of different people talking in a crowded room. Your brain will figure it out with some practice.

Turning Up the Volume

I noticed that sometimes my gut instinct was very clear while other times it was murky. I found that the level of clarity was linked to my health habits. When I exercised a lot, the signal was especially clear. If I slacked off from exercise, it was harder to get a clear signal.
When I began exploring raw foods, these gut feelings became ridiculously loud and clear. Sometimes I found the signals overwhelming. 

This is one reason that I’ve been going back and forth between raw foods and cooked foods for so many years. I began dabbling in raw foods as far back as 1997, and I did my first 30-day 100% raw trial around 2003. In 2008 I ate 100% raw for six months straight. In the years since then, I’ve gone raw for 30 or more days many more times, especially when I wanted some extra clarity, but eating raw continuously hasn’t become my default baseline yet.

For the past two months, I’ve been eating mostly raw again, including 100% raw for several weeks in a row. Presently I’m eating about 90% raw. I still find it difficult to handle the intensity of my gut instincts when they’re at such a high volume. Eating cooked food has the effect of turning down the volume. Right now this is working well for me.

Another aspect of eating lots of raw food is dealing with the extra physical energy. I feel a little stir crazy if I eat raw and don’t move a lot. My gut instinct also tells me I need to spend more time outside in the sunlight. This morning I decided to take a day off from exercise and still ended up going for a 9-mile walk before breakfast. When I eat mostly cooked food, the urge to move isn’t nearly as compelling.

Trusting the Signals

I often like working and playing in sprints, with each sprint lasting a few weeks. This month I had planned to do two different sprints. First, I wanted to create the web pages for the new workshops we’ve booked and to open registrations for them. Second, I wanted to visit Costa Rica.

Logically it made sense to do the workshop pages first, then go to Costa Rica. That way people would have more time to learn about the workshops and to figure out which one(s) they want to attend. Going on the trip would be a nice reward for completing that project. So that was my initial decision.

But when I started trying to implement the decision, my gut said it was the wrong decision. I’d been eating 100% raw for several weeks in a row at this point, so that voice was loud and clear. I should go to Costa Rica first, then handle the workshop pages after I got back.

I decided to listen to the signal, but it didn’t feel like I was making a decision — more like the decision was made for me. I booked a flight and landed in San José the following day.

Overall it was a really nice trip. Rachelle and I explored several museums, a coffee and banana plantation, the top of a volcano, two rainforests, several waterfalls, and the capital of San José. We saw huge colonies of leafcutter ants as well as a bullet ant that was almost an inch long. We saw poisonous frogs. We saw orchids galore. We saw toucans up close and held them perched on our arms. We spoke a lot of Spanglish with the locals.

A few days before I was to fly back to the USA, I started having an intense allergic reaction. I began sneezing a lot, my nose ran like crazy, and my eyes kept watering. I felt like I had a cat sitting on my head, and I barely got any sleep that night. I couldn’t breathe through my nose at all. The next day was no better. Even after I showered and we went to another location an hour’s drive away, the symptoms continued all day long. It didn’t seem like a food allergy because I didn’t have any digestive issues. It felt like I was suddenly allergic to the air. I was puzzled since it was obvious that I was having a strong allergic reaction, but to what? How could it be following me around like this from one location to another?

I’m allergic to cats, but normally I’d have to pet one or come into direct contact with cat hair to have any notable issues, and I didn’t spend any time around cats on this trip. This reaction was much worse than any cat allergy I’d ever experienced.

While we explored a rainforest and I continued sneezing and blowing my nose dozens of times, a guide told us that one of the nearby volcanos had recently undergone a small eruption, spewing ash into the air which fell all around San José and beyond. He said that some people are allergic to volcanic ash, and he described the symptoms that I was experiencing. I’d never been in the vicinity of a volcanic eruption before, but apparently I’m one of those allergic people.

My symptoms continued for the rest of the trip, but once I got on the flight to Miami, I started feeling better almost immediately. I’d never felt so grateful to breathe the air inside a plane before. By the time I arrived back in Vegas, the symptoms were 80% gone. Within a few more days, I was back to normal.

Another oddity on this trip was the weather. When I checked the weather app on my phone before and after I arrived in San José, the forecast was 10 solid days of thunderstorms — not a single dry day in sight. I’d never seen a weather forecast like that, not even in Seattle. San José gets so much rain that there are trenches between the streets and sidewalks for the water to flow. You have to step over these trenches when crossing the street. Some are so wide and deep that they have small bridges built over them. Why would I want to go on a trip to a place where the expectation was constant rain?

Logically I expected this to be a very wet trip, but in actuality it didn’t rain much at all while I was there. Most days were partly cloudy and partly sunny. When it did rain, it was usually at night while I was inside. A couple other times when it rained, it was while walking in a rainforest, and the canopy served as an effective umbrella. Overall the weather was beautiful while I was there.

Despite all the sneezing in the final days of the trip, I had a wonderful time in Costa Rica. It turned out to be a really good time to go. But I didn’t realize how good the decision was till I returned home. A few days after I got back, there was a much larger volcanic eruption, covering the city of San José in tons of ash. Hundreds of people were hospitalized because of it.

If I had gone against my gut instinct, I’d be in San José right now. With the minor eruption that happened while I was there, I had one of the strongest allergic reactions I’ve ever experienced, and I couldn’t even see any ash in the air or on the ground. Given the situation there now, with visible ash in the air, on the ground, and inside buildings, I might have been one of those people headed for the hospital.

I suppose that now I also have the benefit of knowing that I’m allergic to volcanic ash, which may be a good thing to know when I travel to volcanically active places in the future. 🙂
While many people turn to raw foods to heal from serious illnesses, another attractor is the heightened sensitivity to various forms of energy — the energy of living beings, the energy of places, and perhaps the energy of the planet itself.

Letting the Locking Relay Float

Because these energies are always in flux, I find it nearly impossible to make gut-based decisions far in advance. The signals are very present-moment. When I make a gut-based decision, there’s a certain immediacy to it. I have to run with it right away.

It’s not unusual for me to feel a surge of clarity about taking a trip and to be in another city within 24-48 hours. Sometimes I’ve made a decision to take a trip in the morning, and I’m arriving at my destination that same evening. Sometimes my gut screams YES, but I know the YES is time sensitive. I have to act immediately or not at all. Even delaying one day can kill the timing.

One of my favorite Star Trek: The Next Generation episodes is “Lower Decks.” It includes the following scene, which begins when Ensign Sito takes too long to obey an order to fire the phasers.

RIKER: What happened back there, Ensign?
SITO: I’m sorry, sir. When we changed course I had to re-lock phasers before I could fire.
RIKER: Next time, try letting the locking relay float until the actual order to fire is given. They may not teach that trick at the Academy, but it works.
SITO: Thank you, sir.

When people ask me about my plans and intentions, especially with a desire to lock me into certain commitments, I often recall this scene. It reminds me not to succumb to the pressure to prematurely commit myself when my gut instincts are still in flux.

I understand people’s desire for predictability and certainty, especially when they want to coordinate their schedules with me. But I know from experience that it’s usually best for me to let the locking relay float until the order to fire is given. In other words, I prefer to let my plans and options float until I get a strong gut instinct to go a certain direction. Then I lock the decision into place and fire with immediate action.

I hope that what I’ve shared here gives you some insights to further develop your own gut instinct — and to trust it when your signals are loud and clear.

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30 Days to Success | Steve Pavlina

A powerful personal growth tool is the 30-day trial. This is a concept I borrowed from the shareware industry, where you can download a trial version of a piece of software and try it out risk-free for 30 days before you’re required to buy the full version. It’s also a great way to develop new habits, and best of all, it’s brain-dead simple.

Let’s say you want to start a new habit like an exercise program or quit a bad habit like smoking. We all know that getting started and sticking with the new habit for a few weeks is the hard part. Once you’ve overcome inertia, it’s much easier to keep going.

Yet we often psyche ourselves out of getting started by mentally thinking about the change as something permanent — before we’ve even begun. It seems too overwhelming to think about making a big change and sticking with it every day for the rest of your life when you’re still habituated to doing the opposite. The more you think about the change as something permanent, the more you stay put.

But what if you thought about making the change only temporarily — say for 30 days — and then you’re free to go back to your old habits? That doesn’t seem so hard anymore. Exercise daily for just 30 days, then quit. Maintain a neatly organized desk for 30 days, then slack off. Read for an hour a day for 30 days, then go back to watching TV.

Could you do it? It still requires a bit of discipline and commitment, but not nearly so much as making a permanent change. Any perceived deprivation is only temporary. You can count down the days to freedom. And for at least 30 days, you’ll gain some benefit. It’s not so bad. You can handle it. It’s only one month out of your life.

Now if you actually complete a 30-day trial, what’s going to happen? First, you’ll go far enough to establish it as a habit, and it will be easier to maintain than it was to begin it. Secondly, you’ll break the addiction of your old habit during this time. Thirdly, you’ll have 30 days of success behind you, which will give you greater confidence that you can continue. And fourthly, you’ll gain 30 days worth of results, which will give you practical feedback on what you can expect if you continue, putting you in a better place to make informed long-term decisions.

Therefore, once you hit the end of the 30-day trial, your ability to make the habit permanent is vastly increased. But even if you aren’t ready to make it permanent, you can opt to extend your trial period to 60 or 90 days. The longer you go with the trial period, the easier it will be to lock in the new habit for life.

Another benefit of this approach is that you can use it to test new habits where you really aren’t sure if you’d even want to continue for life. Maybe you’d like to try a new diet, but you don’t know if you’d find it too restrictive. In that case, do a 30-day trial and then re-evaluate. 

There’s no shame in stopping if you know the new habit doesn’t suit you. It’s like trying a piece of shareware for 30 days and then uninstalling it if it doesn’t suit your needs. No harm, no foul.

Here are some examples from my own life where I used 30-day trials to establish new habits:

1) In the Summer of 1993, I wanted to try being vegetarian. I had no interest in making this a lifelong change, but I’d read a lot about the health benefits of vegetarianism, so I committed to it for 30 days just for the experience. I was already exercising regularly, seemed in decent health, and was not overweight (6’0″, 155 lbs), but my typical college diet included a lot of In-N-Out burgers. Going lacto-ovo vegetarian for 30 days was a lot easier than I expected — I can’t say it was hard at all, and I never felt deprived. Within a week I noticed an increase in my energy and concentration, and I felt more clear-headed. At the end of the 30 days, it was a no-brainer to stick with it. This change looked a lot harder than it really was.

2) In January 1997, I decided to try going from vegetarian to vegan. While lacto-ovo vegetarians can eat eggs and dairy, vegans don’t eat anything that comes from an animal. I was developing an interest in going vegan for life, but I didn’t think I could do it. How could I give up veggie-cheese omelettes? The diet seemed too restrictive to me — even fanatically so. But I was intensely curious to know what it was actually like. So once again I did a 30-day trial. At the time I figured I’d make it through the trial, but I honestly didn’t expect to continue beyond that. Well, I lost seven pounds in the first week, mostly from going to the bathroom as all the accumulated dairy mucus was cleansed from my bowels. I felt lousy the first couple days but then my energy surged. I also felt more clear-headed than ever, as if a “fog of brain” had been lifted; it felt like my brain had gotten a CPU and a RAM upgrade. However, the biggest change I noticed was in my endurance. I was living in Marina del Rey at the time and used to run along the beach near the Santa Monica Pier, and I noticed I wasn’t as tired after my usual 3-mile runs, so I started increasing them to 5 miles, 10 miles, and then eventually a marathon a few years later. In Tae Kwon Do, the extra endurance really gave a boost to my sparring skills as well. The accumulated benefits were so great that the foods I was giving up just didn’t seem so appealing anymore. So once again it was a no-brainer to continue after the first 30 days, and I’m still vegan today. What I didn’t expect was that after so long on this diet, the old animal product foods I used to eat just don’t seem like food anymore, so there’s no feeling of deprivation.

3) Also in 1997, I decided I wanted to exercise every single day for a year. That was my 1997 New Year’s resolution. My criteria was that I would exercise aerobically at least 25 minutes every day, and I wouldn’t count Tae Kwon Do classes which I was taking 2-3 days per week. 
Coupled with my dietary changes, I wanted to push my fitness to a new level. I didn’t want to miss a single day, not even for sick days. But thinking about exercising 365 days in a row was daunting, so I mentally began with a 30-day trial. That wasn’t so bad. After a while every day that passed set a new record: 8 days in a row… 10 days… 15 days…. It became harder to quit. 
After 30 days in a row, how could I not do 31 and set a new personal record? And can you imagine giving up after 250 days? No way. After the initial month to establish the habit, the rest of the year took care of itself. I remember going to a seminar that year and getting home well after midnight. I had a cold and was really tired, yet I still went out running at 2am in the rain. Some people might call that foolish, but I was so determined to reach my goal that I wasn’t going to let fatigue or illness stop me. I succeeded and kept it up for the whole year without ever missing a day. In fact, I kept going for a few more weeks into 1998 before I finally opted to stop, which was a tough decision. I wanted to do this for one year, knowing it would become a powerful reference experience, and it certainly became such.

4) More diet stuff…. After being vegan for a number of years, I opted to try other variations of the vegan diet. I did 30-day trials both with the macrobiotic diet and with the raw foods diet. Those were interesting and gave me new insights, but I decided not to continue with either of them. I felt no different eating macrobiotically than I did otherwise. And in the case of the raw diet, while I did notice a significant energy boost, I found the diet too labor intensive — I was spending a lot of time preparing meals and shopping frequently. Sure you can just eat raw fruits and veggies, but to make interesting raw meals, there can be a lot of labor involved. If I had my own chef, I’d probably follow the raw diet though because I think the benefits would be worth it. I did a second trial of the raw diet for 45 days, but again my conclusion was the same. If I was ever diagnosed with a serious disease like cancer, I’d immediately switch to an all raw, living foods diet, since I believe it to be the absolute best diet for optimal health. I’ve never felt more energetic in my life than when I ate a raw diet. 
But I had a hard time making it practical for me. Even so, I managed to integrate some new macrobiotic foods and raw foods into my diet after these trials. There are two all-raw restaurants here in Vegas, and I’ve enjoyed eating at them because then someone else does all the labor. So these 30-day trials were still successful in that they produced new insights, although in both cases I intentionally declined to continue with the new habit. One of the reasons a full 30-day trial is so important with new diets is that the first week or two will often be spent detoxing and overcoming cravings, so it isn’t until the third or fourth week that you begin to get a clear picture. I feel that if you haven’t tried a diet for at least 30 days, you simply don’t understand it. Every diet feels different on the inside than it appears from the outside.

This 30-day method seems to work best for daily habits. I’ve had no luck using it when trying to start a habit that only occurs 3-4 days per week. However, it can work well if you apply it daily for the first 30 days and then cut back thereafter. This is what I’d do when starting a new exercise program, for example. Daily habits are much easier to establish.
Here are some other ideas for applying 30-day trials:

• Give up TV. Tape all your favorite shows and save them until the end of the trial. My whole family did this once, and it was very enlightening.
• Give up online forums, especially if you feel you’re becoming forum addicted. This will help break the addiction and give you a clearer sense of how participation actually benefits you (if at all). You can always catch up at the end of 30 days.
• Shower/bathe/shave every day. I know YOU don’t need this one, so please pass it along to someone who does.
• Meet someone new every day. Start up a conversation with a stranger.
• Go out every evening. Go somewhere different each time, and do something fun — this will be a memorable month.
• Spend 30 minutes cleaning up and organizing your home or office every day. That’s 15 hours total.
• List something new to sell on eBay every day. Purge some of that clutter.
• Ask someone new out on a date every day. Unless your success rate is below 3%, you’ll get at least one new date, maybe even meet your future spouse.
• If you’re already in a relationship, give your partner a massage every day. Or offer to alternate who gives the massage each day, so that’s 15 massages each.
• Give up cigarettes, soda, junk food, coffee, or other unhealthy addictions.
• Become an early riser.
• Write in your journal every day.
• Call a different family member, friend, or business contact every day.
• Make 25 sales calls every day to solicit new business. Professional speaker Mike Ferry did this five days a week for two years, even on days when he was giving seminars. He credits this habit with helping build his business to over $10 million in annual sales. If you make 1300 sales calls a year, you’re going to get some decent business no matter how bad your sales skills are. You can generalize this habit to any kind of marketing work, like building new links to your web site.
• Write a new blog entry every day.
• Read for an hour a day on a subject that interests you.
• Meditate every day.
• Learn a new vocabulary word every day.
• Go for a long walk every day.

Again, don’t think that you need to continue any of these habits beyond 30 days. Think of the benefits you’ll gain from those 30 days alone. You can re-assess after the trial period. You’re certain to grow just from the experience, even if it’s temporary.

The power of this approach lies in its simplicity. Even though doing a certain activity every single day may be less efficient than following a more complicated schedule — weight training is a good example because adequate rest is a key component — you’ll often be more likely to stick with the daily habit. When you commit to doing something every single day without exception, you can’t rationalize or justify missing a day, nor can you promise to make it up later by reshuffling your schedule.

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What to Do When You’re Falling Behind | Steve Pavlina

When I was a kid, it took me longer than I would have liked to learn how to ride a bike. I kept using a bike with training wheels and I didn’t practice much, so of course I didn’t learn how to balance.

One day I observed that my sister (younger by 2.5 years) was getting close to figuring out how to ride a bike. She wasn’t quite there yet, but she was clearly much closer to balancing than I was. I couldn’t let her beat me to it!

So I grabbed my bike, pushed it out to the street, and decided that I was going to learn how to ride it then and there. I hopped on — sans training wheels — and swerved all over the place like an out-of-control maniac. I tried to stay near the grass when I could muster some degree of control, so when I fell, I’d hopefully crash onto the lawn instead of the street or sidewalk.

After many short-lived attempts, I finally learned how to balance. Then I was off and riding. I rode my bike a lot that summer and have had the skill ever since.

Up until that point, I’d been making a big deal out of the whole process. It seemed scary and daunting. I was afraid of falling. But once I confronted the fear and mustered the courage to risk getting hurt, I quickly emerged on the other side with a whole new skill. From the moment of decision to the time I emerged with the basic skill was probably less than an hour.

What finally motivated me to face the fear and take action? It was the feeling that I was falling behind. My peers were leaving me in the dust. They could ride and I couldn’t. If my younger sister got there first, I’d no doubt be unfavorably compared to her, and I really didn’t want to deal with that.

That build-up of pressure worked to my advantage. I was capable of facing the fear and developing the skill, but I’d been delaying. I was letting fear get the better of me. That pressure gave me a much needed kick in my complacency.

Many years later, I found myself in a similar situation. When I started college, I didn’t take school seriously and goofed off a lot. I basically triple-majored in shoplifting, alcohol, and poker… and was eventually expelled. By the time I had a second go at it, my old high school friends were all starting their senior year, while I was starting over as a freshman. I was three years behind my peers, and I really felt the weight of that.

Once again, the feeling of falling behind became a powerful motivating force for me. Instead of taking four years to graduate, I made a huge commitment to master time management and tried to earn my degree a lot faster. I took about 3x the normal course load, and I earned not one but two Bachelor of Science degrees (in mathematics and computer science) — in only three semesters. Additionally, I received a special award for the top computer science student (as selected by the faculty) when I graduated.

I had no idea I was capable of that, just as I had no idea I could learn to ride a bike so quickly. The feeling of falling behind served as a powerful motivator. Instead of trying to squelch those disappointing feelings, like I’d been doing up to that point, I allowed myself to feel the weight of that pressure. I used those seemingly negative feelings to motivate action and overcome resistance.

The Positive Side of Social Pressure

There are many ways to deal with social pressure, especially when you feel you aren’t measuring up to some external standard. You can question or reject the standard, which is often the best option for standards you disagree with. Or you can agree with the standard and use the pressure to elevate your performance.

I’ve seen other people leverage this same kind of pressure to their good advantage. People who’ve been languishing in their careers unleash dormant ambition. Shy or socially awkward people push themselves to master social skills. People who’ve been mired in scarcity unlock financial abundance.

Very often, these people succeed, sometimes remarkably so. They turn the feeling of falling behind into a powerful source of motivation. They redefine their old relationship to their peer group. Instead of being the late bloomer, the laggard, or the underachiever, they become the fast learner, the leader, the performer.

Accelerating Your Growth

Using social pressure to beat yourself down is pointless. Using it to motivate fresh progress is powerful.

When you perceive that you’re falling behind, how can you leverage this feeling to speed up your growth?

First, let yourself feel the heaviness of the pressure. Stop trying to repress it, minimize it, or distract yourself from it. Feel the pain. Feel the disappointment. If this makes you feel like a complete loser, let those feelings flow freely for a while. Own those feelings. They’re temporary.

Once you’ve had a chance to let those feelings circulate and you no longer feel like you’re repressing those emotions, then pause and forgive yourself. So you fell behind. It happens. It’s okay. Acknowledge your humanness. Say, “I forgive myself fully and completely.”

I recommend dwelling on the forgiveness step until you really feel that you’ve forgiven yourself. Try journaling about your decision to forgive yourself. Write or type, “I forgive myself fully and completely,” over and over again. Keep your attention on forgiveness and self-compassion until you feel some emotional release, especially some tears. If you truly forgive yourself, you’re likely to feel some relief and lightness afterwards.

Forgive yourself, but don’t let yourself off the hook completely. It’s okay that you slacked off in the past. It’s not okay to keep slacking off. Resolve to be done with that dissatisfying past behavior. No more falling behind.

Realize that you can get caught up. You can go faster. You can redeem yourself.
Accept that it won’t be easy. It doesn’t need to be easy. The challenge will be good for you. It will help you grow. It will wake you up. It will help you raise your standards.

Now turn your attention to creating a positive vision of fresh action going forward. Redefine your short-term vision of success as a vision based on action, not on immediate results. One reason we fall behind is that we make a big deal out of failure. However, many results (such as learning to ride a bike) practically require you to fail — sometimes a lot — before you can succeed. So don’t put so much pressure on yourself to achieve a specific result just yet. Instead, feel the pressure to take simple actions. Turn this pressure into movement.

When I committed to learning to ride a bike, instead of focusing so much on the end goal, I pushed that desire to the back of my mind. I focused on facing the fearful action I was dreading. For me it was trying to ride and falling and getting hurt. So I made the commitment to go ahead and try my best, to fall as much as I might have to fall, to endure the scrapes and bruises, and to quickly get back on the bike and try again. I accepted that there might be some pain and blood, and if so, I’d hurt and bleed and keep going. By accepting the possible outcome I feared, I reduced my resistance to action. I decided I’d rather be a bruised and bloodied boy who could ride a bike instead of a pristine boy who couldn’t.

What’s the equivalent bloodied version of yourself that you’re avoiding and thereby causing yourself to fall further and further behind? Is it a vision of yourself having to work or study for long hours? Is it a vision of yourself being repeatedly rejected? Is it a vision of yourself making mistakes and losing money? You can endure all of those things. And you can keep right on going after they occur. They’re all petty fears to begin with. You’re strong enough to handle them.

In college my commitment was to sign up for as many classes as I could schedule on my calendar. I decided I’d do my best to attend those classes, do the assignments, take the exams, and learn the material efficiently.

Doing Your Best

Define success as doing your best. Face the fear. Make the valiant effort. Don’t worry so much about the end result.

One reason you may feel like you’re falling behind is that you haven’t been doing your best. It isn’t the perception that other people seem to be passing you that’s such a bother. What really gets under your skin is believing that you could have prevented it. The consequences of not doing your best can be very unsettling when they finally catch up to you.

Ask yourself the question, “What would my best look like?”

This is a powerful question to ask, but so often we don’t ask it because our answers will shed light on those situations where we clearly aren’t doing our best. And that’s where the feeling of falling behind starts creeping in.

Let it creep in. Immerse yourself in those feelings. Feel the unpleasant heaviness and disappointment of falling behind.

Then define your best in the form of simple and direct action. What is the best effort you can make? What can you do? What’s the action to take?

You can try and fail. You can try and get rejected. You can try and learn.

If you keep making your best effort again and again, you’ll power through old fears and sniveling worries faster than you thought possible. And soon the results you desire will become visible… and then fully realized.

Where do you feel like you’re falling behind? In which areas of your life are you underperforming? Let yourself feel the weight of those disappointments. Forgive yourself. 
Identify what your best effort could look like. Then go take action. Make the attempt. Fall. Get bruised. Get up and try again. Persist until you create your desired results.

It’s just like riding a bike.

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Patterns of Success | Steve Pavlina

People usually succeed in the long run.

This is the pattern I see in my long-term readers. They may take a while to get moving on their goals at first. They may endure some false starts and setbacks. They may procrastinate now and then. But if a goal is important to them, such as creating passive income streams or finding a fulfilling relationship, they do eventually succeed.

Not all of them succeed of course. Some give up. Some get sucked back into social groups that influence them to fall off track. Some drift aimlessly without finding their focus.
But by and large, the people who persist do eventually succeed. If they keep working towards their goals, keep learning and growing, and stay conscious, they do make progress, and they do achieve their goals.

Here are some of the patterns I see in readers who succeed in achieving their long-term goals.

Take Goals Seriously

People who succeed take their goals seriously. They move their goals out of the realm of fantasy and turn them into practical objectives to be achieved.

One of the simplest ways to take your goals seriously is to turn them into mental pictures and movies that you can describe visually. If you can’t tell me what you’re seeing on the movie screen, it’s a safe bet that your goal is just a fuzzy fantasy.

Usually when people tell me about their goals the first time, it’s a fuzzy fantasy. They list things like: make more money, have more friends, and travel more. Does this tell you what you’re seeing on the movie screen? Nope. Is it clear if you’ve accomplished these goals or not? Nope. Do these pseudo-goals let you off the hook and pretend you’re making progress? 
Yup.

It’s okay to begin with a fuzzy fantasy, but don’t get stuck there. Move your goal out of the realm of fantasy, and turn it into a real-world experience. Frame your future experiences the same way you frame your past memories. Memories are events that happened. So turn your goals into similar events that can and will happen.

A real goal will eventually be achieved, and then it will become a memory. Memories involve sense perceptions, and they’re mostly visual. So if you want to set a clear goal, then describe the future memory. Traveling more or making more money isn’t a memory.

If I asked you what you did yesterday, would you say, “I made more money, had more friends, and traveled more”? If you said something like that, I’d wonder that you might have some brain damage. Don’t describe your goals like that either. State your goals and intentions like you’re describing a future memory. What are the actual events that you’d like to experience?

A memory is something like going to the top of the Eiffel Tower, enjoying the view of Paris, and taking a bunch of photos while you’re up there. That’s a goal that can be accomplished or not. It’s a goal that encourages real-world planning and action steps. It’s achievable.

Start Modestly

People who succeed tend to begin with modest goals and build up to larger goals when they get some success going. Those who fail often bite off more than they can chew.

For instance, instead of trying to earn $10,000 per month immediately, successful people usually start with a modest goal like creating a passive income stream of $100 per month. They work on that goal first and do what it takes to achieve it. Then they can apply what they learned to parlay that small success into a bigger success.

The failure stories often inject neediness into their goals. I get emails from such people frantically telling me how they need to make an extra $1000 to $3000 this month in order to pay their rent or bills. In 12+ years of blogging, I can’t recall a single case of one of these people ever emailing me back to say that they succeeded.

Neediness will only get in your way, create extra stress, and delay real progress. If you need to let the old world collapse while you work on your long-term goals at a realistic and intelligent pace, so be it.

Bite off a modest piece of your goal, work on it, and achieve it. This will do more to move you towards a long-term pattern of success than frantic scrambling.

Have Compassion for Your Future Self

Have some compassion for your future self. At some point you’re going to be 5, 10, or 20 years older, and that future you will have to endure the consequences of what you’re creating now. If you’re wallowing in neediness or drifting aimlessly, you’re sentencing your future self to a crappy outcome, and that future you may blame you for it.

Instead of screwing over your future self, take a more sensible and compassionate approach. Work to create a better reality for your future self. That future self is going to be you 
someday.

People who succeed look to give their future selves an edge. They seek to put themselves in a more advantaged position down the road. They make small sacrifices today to alleviate stress and enjoy more fulfillment tomorrow.

Don’t Go Dark

Almost everyone goes dark at some point, sinking into aimless drifting for a while and losing sight of their goals. Those who succeed tend to bounce back quickly though. They recognize when they’re going dark and even give themselves permission to temporarily wallow in this state if they need a break. They know they’ll get back to working on their goals soon enough.
Those who don’t succeed tend to spend a lot of time drifting unconsciously. For such people the experience of setting and working on goal is just a temporary blip against a background of aimlessness. The lights go on occasionally when they get a burst of inspiration (usually from an external source), but most of the time, the lights stay off.

Those who succeed keep the lights on most of the time. They do their best to stay conscious. They keep moving the needle forward, little by little, tackling one small milestone at a time. They aren’t so easily discouraged by setbacks.

Be Flexible

People who get sidetracked often have a very rigid approach to success. When their initial plans don’t work in the real world, they keep repeating the same ineffective strategies, stubbornly expecting that something new will happen each time.

Those who succeed understand and accept that their initial plans may not work. Each failure becomes a learning experience. Successful people surrender their ineffective approaches, so they can pivot towards new possible solutions.

Those who fail usually explore very little of the solution space. They hide out in a comfortable corner where there are few results to be had. Those who succeed almost invariably explore more of the solution space. Even after they get some success going, they keep exploring to further optimize their approaches, especially to improve overall lifestyle balance.

Embrace the Growth Journey

It usually takes people longer than they expect to achieve their goals, regardless of what types of goals they set. When we set a goal, we can’t accurately envision all the micro-steps it will take to achieve it. We oversimplify the journey. We overlook many details, and those details will take time.

People who give up often succumb to impatience. They go dark when the path becomes longer than expected, even if they were making modest progress. Sometimes they pressure themselves to meet unreasonable deadlines and then burn out after a while.

Those who succeed may succumb to the previous pattern too, but eventually they get past it. These people progress to a more mature, more balanced, and less frantic approach to growth and achievement. Short-term scrambling gives way to long-term patience.

The key is to embrace the overall growth journey. See the benefits not just in the goal to be achieved but in the person you’re becoming along the way. The inner benefits are more secure anyway. You can strip a growth-oriented person of their external accomplishments and resources, and their well-developed inner resources will help them bounce back to their previous position and beyond.

Discover What Works and Repeat

Successful people sometimes find just one or two patterns that work, and then they repeat. For instance, they may create a $100 passive income stream and then repeat the process dozens or hundreds of times. They also refine the process as they go along, so each stream may be 10x more effective after a few years of refinement.

Earlier this year I met a guy who keeps renting more apartments in different cities and turning them into AirBnB properties for a profit. He reinvests the profits in securing more properties to create more revenue streams. I believe he expects to make seven figures from his operation this year, and he gains the added bonus of being able to stay in any of his properties for free when he travels.

* * *

Every month I meet new readers in person and hear their stories, especially with respect to the goals they’ve set, the lessons they’ve learned, and the pivots they’ve made. One thing is clear: In the long run, people usually do achieve their goals if they persist, stay flexible, and don’t give up. The biggest challenge for most people is persisting long enough to win the mental game.

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What’s Your Motivation Threshold? | Steve Pavlina

Over the past year and a half, I’ve seen just what a vital role purpose plays in the pursuit of personal growth. I believe that growth is an inborn human need to a certain degree, and apparently so does Tony Robbins, who includes growth on his list of the six human needs. However, I’ve found that if your only interest in personal growth comes from the level of biological need, you’ll be very limited in the amount of growth you can achieve. As an end it itself, personal growth is certainly motivating, but for some goals it just isn’t motivating enough.

Fulfilling our needs is obviously a strong driver of human behavior. If you’re hungry or thirsty, you’ll be compelled to seek food or water as your highest priority until that need is filled. There’s no motivation quite so great as that which comes from an empty stomach or a dry throat.

Are you familiar with the story about Socrates where a young man came to him near a lake and asked Socrates to teach him how to acquire wisdom? Socrates grabbed the man and plunged his head under the water. As the young man struggled for his life, Socrates continued to forcibly hold him under the water. Finally, Socrates let him up to breathe, and when the man, gasping for breath, asked why Socrates nearly drowned him, Socrates replied, “When your desire for wisdom is as great as your desire to breathe, then you will find wisdom.”

I love that story. I don’t know if it’s actually true, but it sure makes a great point. If your motivation for a goal is high enough (as compelling as the desire for air, food, and water), then you’re virtually assured of success if the goal is possible at all. However, in most cases our motivation to achieve a goal isn’t anywhere near the level of biological need. This is especially true when taking on growth-oriented goals.

Consider the example of waking up early each morning. For many years of my life, I wanted to become a consistent early riser. My goal was to condition myself to get up every morning at 5am. But during the decade I ran my computer games business, I largely failed at that goal despite making many serious attempts. I could do it for several days at a time, but I could never get the habit to stick consistently. I’d be lying in bed when the 5:00 alarm went off, and as my brain faced the choice between mustering the discipline to get up vs. sleeping in, invariably there would soon come a time when I chose to sleep in.

It’s not that I didn’t get enough rest or that I physically needed the extra sleep. It’s just that waking up early wasn’t motivating enough for me. The growth element gave me the drive to make the initial attempt at getting up early, but come day 3 or 4, that element was considerably reduced as the novelty wore off.

When I was at my best — when I made the decision to become an early riser — my motivation was at its peak, and I felt certain of success. But at those pre-dawn moments of decision when I was jolted awake by my alarm, my brain still drenched in sleep hormones, the power of my conviction couldn’t always overcome the desire to continue sleeping. So I’d sleep in.

However, months after starting my personal development business, I made the attempt to become an early riser again. And this time I succeeded right away. Yes, I had a good strategy, and certainly the previous attempts helped a little. But the main difference was that my motivation to get up early was now much higher. And that extra motivation boost was just what I needed to get past the hump and establish the habit once and for all.

Why?

My main reason for getting up early was to be more productive. I wanted those extra early morning hours while the rest of the family was still sleeping, so I could get a head start on my day. I also loved how I felt about myself when I got up early and dove straight into action. It felt wonderful when I could actually do it. The difference in motivation came from what I was producing though. What was the real value of that extra productivity? What was I going to do with it?

With my games business, those extra hours would ultimately mean producing more entertainment value for people. With my personal development business, it meant spending more time helping people grow. For me, the former seemed moderately motivating… perhaps a 7 on a scale of 1-10. Most of the time, I genuinely enjoyed running my games business. But getting up early to help people grow was far more motivating… on a scale of 1-10, it was an 11. And the motivation I needed to get up early every morning was about an 8 on that scale.

What made the difference between success and failure was purpose.

I think one of the reasons many people will initiate new goals and then fizzle out after just a few days is that the motivation to succeed just isn’t strong enough. If you’ve been struggling with a goal where you’re suffering from this pattern of repeated failure, instead of beating yourself up, get curious instead. Ask yourself what the ultimate purpose is. If you were to succeed in achieving your goal, what would it ultimately mean to yourself, to others, and to the world? What’s the actual value your goal would create?

We’re all unique individuals, so we may each have a different motivation threshold for achieving a particular goal. Establishing the habit of getting up at 5:00 each morning required me to have a level of motivation of about an 8 on a scale of 1-10. For some people that same habit may only require a 3, while for others it may require a 10.5.

Interestingly, I not only mastered the habit of early rising, but later that same year, I blew that accomplishment out of the water by adapting to polyphasic sleep (which for me required about a 9.5 in motivation). And once again purpose was a key factor in my success. I’d love to be able to report that having all that extra time for myself was enough to succeed, but that isn’t remotely true. If that was my source of motivation, I’m certain I would have failed. But being able to share the experience with thousands of other people pushed me over the edge.

If you find yourself facing a big goal and you just aren’t making much headway with it because you keep giving up after a time, consider the motivation threshold for the task. On a scale of 1-10, what level of motivation do you feel is required to succeed? Notice that different goals have different numbers. Your motivation threshold for checking email might be a 2, whereas the motivation threshold for doing public speaking might be a 9.5. Everyone is different, so your specific numbers may vary.

We often get blindsided by failure because we compare the success threshold to our level of motivation when we’re at our best. When you’re at your best, your motivation may be a 9 or 10. But that isn’t where you make the decision to give up. When you’re at a 9 or 10 in motivation, you will get out of bed early, you will make the trek to the gym, and you will read that book that’s been sitting on your shelf for months. But we aren’t always at our best. There will be times when you aren’t at your best, and you’ll still have to make the decision between getting up vs. sleeping in, between going to the gym vs. going out to dinner, and between reading a book vs. watching TV. Where will your motivation be in all these moments of decision? Will your motivation to succeed ever dip below your goal’s motivation threshold?

An inspiring purpose is like getting an automatic +4 for all of your 2D6 attacks. That’s a role-playing analogy that loosely translates as, “Purpose provides a motivation bonus for every goal you set, making it more likely that you’ll pass your motivation threshold.” Suppose your goal’s motivation threshold is an 8. And suppose your level of motivation for this goal normally falls in the 4-9 range. When you’re at your best, you’ll succeed, but there will eventually come a time when you aren’t at your best, and then you’ll fail. But with a +4 purpose, now your whole motivation range shifts from 4-9 to 8-13, and in every situation, even when you’re at your worst, you’re still above the goal’s motivation threshold. So no matter what, you’ll succeed.

With a strong purpose, you’ll score more hits and suffer fewer misses. Just as a 2D6+4 will grant you victory in battle against fiercer opponents than a plain old 2D6, a compelling purpose will enable you to successfully achieve more goals and establish more new habits than you’ll be able to achieve without it. For my RPG-challenged readers, a 2D6 means to role two regular six-sided dice, and the total you get represents the strength of your attack (higher numbers are better). A 2D6+4 means to take your 2D6 roll and add 4 to it. So the range of possible rolls for a 2D6 is 2-12, but the range for a 2D6+4 is 6-16.

Now if as you read that description, you were thinking, “You forgot to mention fumbles and criticals,” you really need to get out more. 😉

All purposes are not equal, so you may need to experiment to see what purpose gives you the greatest motivation bonus. For me, entertaining people is perhaps a +2 bonus, but helping people grow might be a +4 or +5. The former is like a short sword, while the latter is like a two-handed magic axe. For someone else, however, such as a stand-up comedian, those numbers might be flip-flopped. What motivates you most is something you’ll have to discover for yourself, but I will suggest that it almost certainly has to do with finding a way to be of genuine service to other people.

What would get you out of bed early every morning? What work would be so compelling to you that you’d joyfully lose yourself in it? What do you find so motivating that you’d even ignore a growling stomach for hours just to stay with it?

Purpose isn’t the only thing that provides a motivational bonus. Consider that all parts of your life either add a motivational bonus or penalty. Is your job a +4 or a -2? What about your relationship, your home, your friends, your family, your diet, your income, your spiritual beliefs? Are these giving you positive bonuses or dragging you down with penalties? If you really want to learn about yourself, make a list of the various factors of your life, and assign each a bonus number, perhaps in the range of -5 to +5. Sinking into debt might be a -3, while falling in love may be a +5. This will show you where you have the greatest opportunities for growth.

If you’re mathematically inclined as I am, you may enjoy thinking of personal growth as a numbers game. Look at all the bonuses and penalties in your life, and see how they add up. Where can you add new bonuses? Where can you eliminate penalties? What can you do to take your character to the next level?

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How Perception Affects Motivation | Kevin Johnston

You cannot force your employees to be more productive. You cannot coerce your sales force into creating more sales. People do what they want to do. If you help employees want to do things that make your business successful, they become more productive. Once they perceive that work they perform not only meets your needs but theirs as well, you have the three elements in place that lead to business prosperity: perception, motivation and action.

Self-actualization

Psychologist Abraham Maslow identified a set of needs that motivate people. One of the top motivators is self-actualization. This encompasses growth, advancement and training. When employees perceive that you care about their personal improvement, they become motivated to do better and do more. Promote this perception by offering opportunities for employees to get raises, learn new skills and take on greater responsibilities.

Self-esteem

Consider ways to let your employees know that you care about their need for approval and belonging. Create awards and hold recognition ceremonies for outstanding employees. Increase authority for employees who demonstrate excellence. When you foster the perception that your workplace is an environment where employees can feel better about themselves, you get motivated workers.

Belonging

Human beings like to feel that they belong. You can increase the perception of belonging at your place of business by putting employees on teams, creating friendly departmental competitions and providing mentoring. As the perception grows that your business is a family, employees become more motivated to stay and help the group succeed.

Safety

When employees perceive that they are safe, they can turn their attention to productivity. Your safety measures, safety-training sessions and health insurance benefits improve the perception that workers can count on safety at your company. This perceptions leads to improved performance.

Physical Needs

You can lose sight of the fact that people work to meet basic needs of food and shelter. When your offer good wages, plus adequate heat and air conditioning, you take care of physical needs. The perception that your company promotes the physical well-being of your employees goes a long way toward creating a productive workforce.

This relates to employees, but also applies to us as individuals.  Please let me know what you think below.  

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