How to achieve greatness?

Behavior change, reaching objectives, overcoming barriers or anything related to these might be considered daily challenges for most of us, but this can become easier if we accept the reality and embrace the challenges that will come.

The most common situation that I’ve noticed is that most people set huge goals or decisions for their lives in a short period of time, such as losing 14 kilos in 4 months, running a marathon in less than 1 year of trainning, start triathlon to do a full Ironman or even start a business immediately without any plans or researches. The issue here is that you are starting from scratch and trying to reach that far objective as fast as you can avoiding or disconsidering any type of barriers like bad days, disappointments and mistakes.

We are living in a society where everybody appears to be better and happier than you, and that achieving goals seems to be pretty easy, but in real life things are not like this, it involves a lot of struggle, sweat, blood and tears, and if people tell you that things are easier than you think, they are lying to you.

A few things must be considered while setting goals or facing challenges and barriers, first of them is to Think Like a Ship, because ships don’t change their directions so fast or in a abrupt way, every decision is well though and made in small degree adjustments in its direction and speed. To turn or to stop a ship you must think about it way before doing it and execute it in small steps until it really happens. Thinking like that you can consider that the small actions in your life will drive you to change and to achieve your objectives, small actions like waking up early, choosing the right food, or dedication at least 30 minutes or 1 hour of your day to studying can really change your life path. What is 1 hour of study compared to at least 3 hours of social media wasted during the day? Chose What is Right!

Embrace the Suck! Stop expecting that life will get better or easier, accept that life is a fight regardless of what you are doing, start building mental toughness and get stronger to face all adversities that will be thrown in your way. If you want to achieve success nothing will be or ever get easier.

“Do not pray for easy lives. Pray to be stronger men.” – John F. Kennedy

Eagles don’t fly with pigeons. Have you ever thought if the people around you are telling you good things? Or are they just putting more negativity and barriers to discourage yourself be the your best version? Surround yourself with people that will unleash who you are capable of.

Set Small Goals. Try to do the basics before doing the most outrageous accomplishment, why thinking about doing an Ironman or a Marathon if you don’t even run three times a week? First you must adapt your mind and body for a new routine, it’s easier to accomplish running once a week and then increasing to twice and then to three times. Remember that it takes 21 days to form a new habit, and it must fit inside your routine that is already full of tasks, that’s reason we must always Prioritize and Execute.

If you define big and outrageous goals, it will be easier to quit since it feels to be so far away from what you can do at this moment.

Take small steps every day toward your goals and don’t stop for any reason, only like this you will achieve greatness.

Picture: Took this photo of FDNY Engine 54 / Ladder 4 / Battalion 9 and it’s amazing flags remembering some of their roots and the fallen heroes.

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Turning Mondays Into a Better Day

It’s pretty common to feel bad about coming back to our responsibilities after a weekend or even a long period of a lot of fun. When getting closer to to it, specially by the end of the day, the mind begins to be fulfilled with bad thoughts wishing there was no tomorrow.

The thoughts and the wishes are real, we all love having fun, taking long afternoon naps and eating all kinds of delicious food but the reality is waiting for us, filled with responsibilities and annoying tasks, so there are no choices or even an escape, so we must embrace it and get it done!

But how can we get it done if the days like these seems to be endless, we lack of concentration and just don’t know how to start or what things needs focus on.

From my experience I’ve listed 5 actions that can turn mondays into a better day:

1 – Treat yourself in the best way as possible

Remember that we can always find happiness in the little things, how about choosing nice meals during the day, i’m not talking about having a huge amount of sugar o fat, but going to a nice place to eat and choose the food that will improve your health.

If you are the type of person that enjoys company, invite that best friend to be with you, but if you are the type that stays quiet during mondays don’t feel guilty to avoid people and have lunch with yourself.

Don’t forget about the way you look, choose your favorite clothes, wear that make-up and fragrance that you love, i bet that when you pass in front of a mirror you will be happier with yourself.

2 – Wake Up Early and do something

Recently I’ve posted Why and How to Wake Up Early

Waking up early and do something, specially going to the gym or doing any type of aerobic exercise will boost your endorphin levels and your confidence. I bet that within 15 minutes of exercise you will start to feel better and refreshed to start the day.

3 – Set your routine previously

Don’t set your to-dos by the time you start the day or you might waste time on tasks like checking that long boring email box. Set your routine in the previous week or day, preferentially on fridays so you can detach from your problems and fully enjoy the weekend. If you are heading to a vacation or holidays why not setting up the day you come back to work?

Setting up a to-do routine will avoid you from forgetting important things or procrastination. Remember to Prioritize and Execute!

4 – Avoid or don’t pay attention to toxic people

Avoid the complainers, those will only add negativity or bad thinking to your day. When meeting a complainer that will surely say, “oh i hate mondays”, “the holidays are over, I wish I could be back” or even say that you look bad and tired. Remember there is nothing you can do about it, just focus on your objective and give a generic answer.

Sometimes will be hard to avoid them, so don’t pay attention to them and return to your path of getting monday done in the best way as possible.

5 – Set your main objective

If you have an objective you will not have barriers in your way. Set your main objective, that one that will be used as a driver to complete your tasks, this way you will always find a way for a solution and to be motivated.

Having an objective will make you Chose What is Right for you. Objectives can be related to family, professional goals, mindfulness, health and others, they just need to be your driver when facing a challenge or difficult or annoying task.

Mondays are the first day of the week, the first chance to get things right, everybody knows that it’s difficult to handle it, so why sharing bad thoughts about it since you can’t change it? You only have control of your actions and how to make the best way through it.

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Is working too much a sign of depression?

We don’t expect that depressed people are successful at work, surrounded by wealth, power and most of time with trophies and prizes.

But this is becoming a common issue in our society, and most of its signs are being shown from another type of behaviors. As usual we expect that people who have depression stays in bed all day facing the ceiling or talking a lot of negativity.

Overt depression is the most known because of its symptoms that last for at least for 2 weeks, where he or she may feel “down”, and “blue” or having a decreased interest in pleasurable activities, including sex. At least 4 of any following symptoms must be exhibited: weight loss or gain, too little or too much sleep, fatigue, feelings of worthlessness or guilt, difficulty making decisions or forgetfulness, and preoccupation with death or suicide.

Covert depression is more difficult to be identified, it is hidden from those around and it is largely hidden from his/her own consciousness awareness, driving the many actions of the person just like irritability, violent behaviors, dominance, drinking, work addiction, emotional unavailability pushing away the ones he/she loves away.

When a covertly depressed person’s connection to the object of his / her addiction is undisturbed, he/she feels good about him/herself. But when connection to that object is disrupted his/her sense of self-worth plumets and his hidden depression begins to unfold.

As it was mentioned before, covert depression can lead in many ways of behaviors, specially work addiction, in that case the person will always try to reach to this addiction in order to find happiness or peace. But this will never be a sustainable solution since it is finished all the symptoms will arise again becoming a vicious circle. When coming back, you will never be able to recreate the same feeling that you had in the first time of the addiction, and your need for it will always increase until you can not go back and be free.

Always pay attention to daily symptoms but also try to watch your behaviors with those around you and specially the way you treat yourself.

Based on the book: I don’t want to talk about it – Terrence Real

Art: Zdzislaw Bersinski

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Why and How to Wake Up Early

People always ask me why I enjoy waking up early, so here is a complete guide describing why and how to do it!

Why waking up early?

  • You’ll make time to dedicate only and true to yourself, because there won’t be any kind of distractions since most of people are sleeping
  • Doing something truly for yourself by the early hours contributes to have a better day because you’ll be starting it with the right mood
  • Your day will have more hours to be spent
  • Establish a better routine for yourself resulting in more discipline and better focus and results

The early hours of the day can be used for those activities that have been put away for any type of reasons. You will be able to improve yourself even if you dedicate only 30 minutes of your time on doing something related to sports, spiritual health, studying or any kind of thing that would make you feel better or archive your long term goal.

How to wake up early?

  • Choose a day to start, can be any given day, don’t focus on mondays like everyone else does.
  • Organize all your stuff in the night before, such as gym clothes, gear, breakfast, pre and post workout, hydration, work clothes etc.
  • Set at least 2 alarm clocks in at least 2 different devices
  • Try to sleep a little bit earlier than usual

Tips

No caffeine after noon, its effects can last at least for 5 hours in your body.

No heavy meals at night, avoid sugars and fat, try to eat clean to avoid indigestion during the night of sleep. Remember, this meal will be responsible for how you’ll feel in the next early morning, it will be your fuel for your activity.

Stop procrastinating in your cell phone near bed time, screen brightness and all that brain stimulation from social media can fry your thoughts and put you away from a good resting night of sleep.

Bed is for sleep or sex, start to slow down and don’t use it to think of problems or having heavy conversations with your partner.

Don’t Think Twice, when the alarms goes on just get up and get dressed. If you think for a few seconds maybe you’ll go back sleeping again. Remember the 5 second rule.

Start doing this tomorrow and I’m sure that you’ll start to feel even better. If that doesn’t fit in your routine, that’s ok, adapt it in order to always have at least 30 minutes of the day dedicated only for yourself.

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Choose what is RIGHT!

It’s a inherent for humans to seek comfort in things that appears to be easier or doesn’t have to many risks, however is choosing difficult paths will bring bigger accomplishments.

Each small decision we make in our daily basis will contribute to build a new future, in that way fight against your own mind to get after the things that will count to reach your objectives and not what is easier or comfortable for the moment.

5 seconds is the time we need to give up or move on, even if it’s difficult like waking up early in a monday morning, staying focused in a diet or finishing that annoying avoided task, move on will always make you feel better and more valued in the end.

Our decisions start by the time we wake up, so make it count every second and put in your mind what really needs to be done.

Have a good week!

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Prioritize and Execute

Every monday we start a new journey in out weekly triathlon with full email box, several pendencies and different ways of taking away our happiness

Nowadays we are surrounded by simultaneous problems, and this might be a risk and will result in failure if we try to solve all of them in just one time

Prioritize and Execute, this is the ideal exercise for mondays. Based on your objectives choose the task that needs more priority and guarantee it will be executed during the week! If it’s necessary, communicate with those around you and book in your agenda how many hours are need for its execution. After concluded, repeat the same exercise and choose one more task to be prioritized.

Remember the Triathlon, where we first focus on swimming, then cycling and by the end of it in running, always using transitioning to be ready for the next execution with the main objective to finish in the best time as possible.

Have a good week!

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