Simple Success Blog

A Journey to a Fulfilling Life

Category: Self-Improvement

Surviving the First 10 Days of 75 Hard

July 11, 2024 /
Surviving the First 10 Days of 75 Hard - A person walking a dog in the rain with an umbrella, holding a book, surrounded by puddles and greenery. The person is fit and energetic, with signs of physical activity such as gym shoes and a water bottle nearby. The dog is well-behaved and walking obediently beside the person.

Well, folks, it’s been 10 days since I embarked on the 75 Hard challenge, and let me tell you, it’s been an adventure worthy of its own survival reality show. Forget ‘Survivor’ or ‘Naked and Afraid,’ this is the real deal. Surviving the first 10 days of 75 Hard has been both grueling and rewarding, pushing me to my limits and beyond.

Walking the Extra Mile (Or 75,000 Steps)

In these first 10 days, I’ve walked an additional 75,000 steps. Yes, you read that right—75,000 steps! That’s like walking to Mordor and back. My feet have never known such agony, nor my Fitbit such exhaustion. But every step has been a testament to my determination. I’ve turned into a modern-day Forrest Gump, just without the box of chocolates.

Braving the Elements: Rain or Shine

Rain or shine, my morning walks have become non-negotiable. I’ve even braved light showers, emerging like a victorious, albeit damp, hero. My neighborhood now knows me as the “Rain Walker,” the guy who strides through drizzle with the tenacity of a postal worker. There’s something oddly satisfying about surviving the first 10 days of 75 Hard by conquering the elements, even if it means looking a bit wet around the edges.

Becoming the Dog Whisperer

My dog’s behavior has improved dramatically, which is either a testament to my newfound dog-walking skills or the fact that my dog is just as committed to this challenge as I am. We’ve formed a bond over these walks, one that’s built on mutual respect and the occasional treat. My canine companion now walks like a model citizen, and I like to think I’ve become a bit of a dog whisperer in the process.

Literary Feats: Halfway Through a 400-Page Book

I’ve managed to read half of a 400-page book. For a guy who used to fall asleep after reading the first page, this is nothing short of a miracle. My brain feels sharper, and I’m even starting to enjoy the smell of books (though that could be the rain-soaked pages).

Small Victories: Losing 2 Pounds

I’ve lost 2 pounds. While it might not sound like much, each pound lost is a victory in this marathon of self-improvement. I’m embracing the small changes and celebrating every ounce of progress.

Hydration Overload: Drinking a Toddler’s Pool Worth of Water

I’ve consumed enough water to fill a toddler’s pool. I’m practically sloshing as I walk, but hydration is key, and I’m learning to love the constant trips to the bathroom. My skin thanks me, even if my bladder doesn’t.

Mental Battles: Overcoming Temptation

The hardest part? Overcoming the temptation to postpone the gym, skip my reading, or dodge my walks. Each time I waver, I remind myself of the bigger picture: building confidence that I can tackle long-term challenges, cultivating discipline, and forging mental strength. Surviving the first 10 days of 75 Hard has been a crash course in perseverance.

Conclusion: Ready for More Challenges

In conclusion, the first 10 days of 75 Hard have been a testament to the power of persistence and the joy of small victories. Here’s to dodging more raindrops, conquering more steps, and continuing this wild journey. Stay tuned for more tales of triumph and tribulation as I navigate the next 65 days of this challenge.

Bring it on, 75 Hard—I’m ready for whatever you throw at me next!

Espresso Intensity: My 75 Days of Madness and Muscle

July 1, 2024 /
In the image, we see a humorous and realistic depiction of my 75 Hard Challenge journey. The scene is set in an outdoor park where the weather ranges from sunny to rainy to snowy. The central character, embodying the hectic nature of the challenge, has six arms and is multitasking with grace and humor. They're engaged in various activities: jogging, walking a dog, reading a book, and holding healthy foods like fruits and vegetables. Despite the chaotic weather and the numerous tasks, the character wears a big smile, symbolizing the determination and positivity required to take on the 75 Hard Challenge.

Introduction

Today, I embark on a journey that some might call “insane” and others might call “Why would you do that to yourself?” Yes, I’m starting the 75 Hard challenge, a program that promises to make me mentally tough or, at the very least, hilariously grumpy. For those who know me, it’s no surprise—after all, I live my life with the same intensity as I like my espresso: strong, bold, and occasionally a bit too much. Welcome to “Espresso Intensity: My 75 Days of Madness and Muscle.”

What is the 75 Hard Challenge?

For the uninitiated (aka the sane), the 75 Hard challenge is a mental toughness program created by Andy Frisella. It involves five daily tasks designed to transform you into a disciplined machine (or a highly hydrated hermit):

  1. Follow a diet: No cheat meals or alcohol, which means saying goodbye to late-night snacks and weekend beers.
  2. Two 45-minute workouts: One of these workouts must be outside, so prepare for some quality time with your local squirrels.
  3. Drink a gallon of water: That’s right, I’ll be spending more time in the bathroom than anywhere else.
  4. Read 10 pages of a non-fiction book: Time to become a bookworm with a six-pack.
  5. Take a progress photo: Because nothing says motivation like seeing your own tired face every day.

Why I’m Doing This

You might be wondering, “Why would anyone willingly do this?” Well, it turns out, I’ve developed a taste for extreme self-improvement. Plus, who doesn’t want to challenge themselves to a point where a gallon of water feels like a small pond?

My Preparation

Preparing for this challenge felt a bit like gearing up for a marathon…while blindfolded. Here’s my master plan:

  • Diet Plan: I’m diving into a low-carb diet packed with extra protein, waving goodbye to most processed foods. I’ll be channeling my inner chef by cooking my own meals and significantly reducing my relationship with restaurants, takeouts, and Uber Eats.
  • Workout Schedule: I’m hitting the gym at least four times a week and adding some fun with three rounds of golf per week. Plus, I’ll be walking my dog every single day, rain or shine. Nothing says dedication like soggy shoes!
  • Reading List: I have a mountain of self-help books to conquer, promising to turn me into a motivational guru by the end of this journey.
  • Progress Tracking: While I won’t be bombarding you with daily selfies, I’ll do my best to capture an epic before-and-after shot once I’ve successfully completed the challenge.

Day 1: The Beginning

Ah, Day 1. The day where enthusiasm meets reality. The first workout? Sweaty. The water intake? Constant. The book? Surprisingly enlightening. Taking my first progress photo? Let’s just say, I’m glad it’s only for my eyes.

My Goals and Expectations

My goal is to emerge from this challenge as a mental titan with the patience of a saint. Or at least someone who can walk past a pizza without drooling. I expect to see physical changes, sure, but the real win will be when I can tell people, “Yeah, I did that,” without sounding utterly exhausted.

It also is a SMART goal, you can read more about those here

Conclusion

So here I go, diving headfirst into 75 days of fun, fitness, and far too many bathroom breaks. Follow along as I share my trials, triumphs, and the occasional temper tantrum. It’s going to be a wild ride with “Espresso Intensity: My 75 Days of Madness and Muscle.”

Set Goals for Your Year: Your Roadmap to Awesomeness

June 29, 2024 /
An inspirational scene of a person climbing a mountain, starting at the bottom. A winding road goes up the mountain with "GOALS" signs placed along the way. The background features a sunrise, casting a warm glow over the landscape with trees and mountains, symbolizing progress and the journey towards achieving goals.

Introduction

Imagine getting into your car and starting to drive without any destination in mind. You might end up at a doughnut shop instead of the gym, wondering how you got there. Just like a car journey needs a clear destination (preferably not a doughnut shop), your life needs well-defined goals to keep you on track and away from temptation. So keep reading so we can help you set goals for your year.

The Importance of Setting Goals

Setting goals is like setting your GPS to “Awesomeville.” It gives you direction and purpose, ensuring that your efforts aren’t wasted on detours to Procrastination City. Without clear goals, you might end up binge-watching TV shows instead of binge-reaching your potential.

Types of Goals

  1. Long-Term Goals: These are the big kahunas that take a year or more to accomplish. They require sustained effort and a lot of coffee. For example, losing 80 pounds in a year without turning into a human kale.
  2. Short-Term Goals: These are bite-sized, manageable goals that serve as stepping stones toward your long-term objectives. For instance, losing 7 pounds each month—one doughnut at a time.
  3. SMART Goals: To make your goals as effective as a double espresso shot, ensure they are Specific, Measurable, Achievable, Relevant, and Time-bound.

How to Set Goals for the Year

  1. Reflect on the Past Year: Start by reviewing the past year. What did you achieve? What challenges did you face? This reflection can provide valuable insights into what you want to focus on moving forward. Plus, it’s a great excuse to brag about your successes.
  2. Identify Your Priorities: Determine what areas of your life are most important to you. This could be your health, career, relationships, personal development, or mastering the art of making the perfect guacamole.
  3. Write Down Your Goals: Clearly articulate your goals and write them down. Studies show that writing down your goals makes you more likely to achieve them. Also, it gives you something to doodle on during boring meetings.
  4. Break Down Your Goals: Divide your long-term goals into smaller, manageable steps. This makes them less overwhelming and easier to tackle, like breaking down a mountain of laundry into… well, still a mountain, but you get the idea.

Using the SMART Methodology

To illustrate the SMART methodology, let’s use my goal of losing 80 pounds in a year, as discussed in this article.

  • Specific: Instead of a vague goal like “lose weight,” specify exactly what you want to achieve. For example, “I want to lose 80 pounds and fit into pants that don’t scream for mercy.”
  • Measurable: Ensure your goal can be tracked. “I will lose 80 pounds by tracking my weight loss progress weekly. No fudging the numbers!”
  • Achievable: Set a realistic goal. “Losing 80 pounds in a year means losing approximately 7 pounds each month, which is attainable with a healthy diet and regular exercise (and maybe a little crying).”
  • Relevant: Ensure the goal aligns with your broader objectives. “Losing weight is important for my overall health and well-being—and for avoiding awkward doctor’s appointments.”
  • Time-bound: Set a deadline for your goal. “I will lose 80 pounds by the end of the year, so I can ring in the New Year looking fabulous.”

See here for a more detailed version of the smart methodology.

Staying Motivated and Accountable

  1. Track Your Progress: Regularly review your goals and track your progress. This helps you stay focused and motivated. Plus, it gives you an excuse to buy more fancy notebooks.
  2. Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small. This reinforces positive behavior and keeps you motivated. Treat yourself to something nice—like a victory dance in your living room.
  3. Seek Support: Share your goals with a friend or join a support group. Having someone to hold you accountable can significantly increase your chances of success. Just make sure they’re not the kind of friend who brings over doughnuts as “support.”

Conclusion

Setting goals is a powerful tool for personal and professional growth. By setting clear, actionable goals and staying committed to achieving them, you can make the most of your year and move closer to your dreams (and further from the doughnut shop).

The Dopamine Trap: Escaping Instant Gratification

June 6, 2024 /
An illustration of 'The Dopamine Trap: Escaping Instant Gratification.' On the left side, a person is surrounded by symbols of instant gratification like social media icons and junk food, looking overwhelmed and chaotic. On the right side, the same person appears healthy and strong, holding a diploma and lifting a dumbbell, symbolizing delayed gratification. A clear path connects the two sides, transitioning from dark and chaotic to bright and serene, representing the journey from instant to delayed gratification.

My Journey with Instant Gratification

For most of my life, I have been drawn to the allure of instant gratification. Whether it was playing games instead of studying, binge-watching shows instead of taking care of my house or going to the gym, choosing fast food over cooking healthy meals, or scrolling through social media instead of handling important paperwork, I always opted for the quick fix. These choices provided immediate pleasure but left me unfulfilled in the long run. It wasn’t until I decided to make a change that I began to understand the profound impact of these behaviors on my brain and overall well-being. This is the essence of what I call “The Dopamine Trap: Escaping Instant Gratification.”

The Science of Dopamine

Dopamine is a neurotransmitter that plays a key role in how we experience pleasure and reward. It’s often referred to as the “feel-good” chemical because it’s released during pleasurable situations and reinforces behaviors that are beneficial to our survival and well-being. However, this same mechanism can lead to addictive behaviors when hijacked by substances or activities that provide a quick dopamine hit.

The Effects of Hard Drugs on the Brain

Hard drugs like cocaine are known for their powerful effects on the brain’s reward system. Cocaine increases dopamine levels by preventing its reuptake, leading to an intense and immediate sense of euphoria. This surge of dopamine creates a strong association between the drug and pleasure, which can quickly lead to addiction.

Sugar: The Sweet Addiction

Sugar, often overlooked as a “drug,” can have similar effects on the brain. Consuming sugar releases dopamine, creating a pleasurable sensation. Studies have shown that sugar can be as addictive as cocaine, triggering the same brain regions associated with reward and pleasure. This can lead to a cycle of craving and consumption that mirrors drug addiction.

The Social Media Trap

Social media platforms are designed to keep us engaged by providing constant dopamine hits through likes, comments, and shares. Each notification triggers a small dopamine release, making us feel rewarded and encouraging us to spend more time on these platforms. Over time, this can lead to addictive behaviors, where we find ourselves constantly checking our phones for the next dopamine boost.

Studies Linking These Effects

Numerous studies have drawn parallels between the effects of hard drugs, sugar, and social media on the brain. For example, a study published in “Nature Neuroscience” found that the same neural pathways activated by addictive drugs are also activated by sugar consumption. Similarly, research in the “Journal of Behavioral Addictions” has shown that social media use can activate the brain’s reward system in ways similar to substance abuse.

Instant Gratification vs. Delayed Gratification

The pursuit of instant gratification is a common theme in our interactions with these “drugs.” Instant gratification is the desire to experience pleasure or fulfillment without delay. It’s the driving force behind binge-watching, fast food, and social media scrolling. In contrast, delayed gratification involves resisting the temptation of an immediate reward in favor of a later, often more substantial reward.

Tricks for Escaping Instant Gratification

  1. Set Clear Goals: Having well-defined, long-term goals can help you stay focused on what truly matters. Write down your goals and break them into smaller, actionable steps.
  2. Create a Reward System: Reward yourself for completing important tasks. This can be a small treat or a break to enjoy something you like, but only after you’ve accomplished a significant task.
  3. Use a Timer: Set a timer for a specific period, say 25 minutes (Pomodoro Technique), during which you focus solely on your task. After the timer goes off, take a short break before starting another session.
  4. Remove Temptations: Identify and remove or minimize the things that tempt you to seek instant gratification. This could mean turning off notifications, keeping your phone out of reach, or having healthy snacks readily available.
  5. Practice Mindfulness: Mindfulness techniques can help you become more aware of your impulses and learn to manage them better. Try meditation, deep breathing, or simply taking a moment to pause and reflect before acting.
  6. Prioritize Your Tasks: Make a to-do list and prioritize tasks that are important and urgent. Tackle these tasks first before allowing yourself to engage in activities that offer instant gratification.
  7. Seek Support: Surround yourself with supportive people who encourage you to stick to your goals. Share your plans with friends or family who can hold you accountable.

Conclusion

Understanding the impact of various “drugs” on our brain can help us make more informed choices about how we seek pleasure and fulfillment. While instant gratification offers a quick dopamine hit, the rewards of delayed gratification are often more substantial and long-lasting. By shifting our focus from immediate pleasures to long-term goals, we can break free from addictive cycles and lead more fulfilling lives.

My journey is a testament to this shift. While the allure of instant gratification is powerful, the joy and satisfaction that come from delayed gratification are worth the effort. Whether it’s in the form of a healthier body, a more meaningful career, or deeper personal connections, the rewards of patience and persistence far outweigh the fleeting pleasures of a quick fix.

References

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