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This post explores the transformative power of adopting small, positive habits and committing to them daily. Drawing from experiences as competitive distance runners, my twin Don and I share how our discipline developed through running, benefiting all aspects of our lives.
The importance of consistency and perseverance is emphasized, with personal examples of my habits intentionally cultivated since 2012. Examples include daily reading, planking, writing, and flossing. When practiced consistently, small habits can lead to remarkable results over time.
References to James Clear’s “Atomic Habits” and Seth Godin’s blog posts underscore the impact of showing up every day. A personal story about my son Ryan’s cancer diagnosis illustrates how life events can suddenly bring clarity to our priorities, highlighting the importance of focusing on what truly matters.
Readers are encouraged to reflect on their lives, make intentional choices about where they dedicate their energy, and consider adopting small, positive habits. The post argues that consistent practice not only leads to personal growth but can also inspire us to help others and approach life with gratitude and kindness.
Ultimately, the message is clear: small, daily actions compound over time, leading to significant personal development and positive life changes.
Full Original Writing
Adopt one small positive habit, and commit to showing up for daily execution.
For twin Don and I, our careers as competitive distance runners refined attributes within us that have benefitted our careers and lives. In high school and college, we developed the habit of incorporating our training regimen into every single day. Yes, off days were planned, but we learned the journey to being our best selves meant unwavering dedication and perseverance day in and day out, a lesson that has inspired us in all aspects of our lives.
Over many years, we achieved continual improvement and understood hard work and consistency win in the long run. Throughout college, in our careers, and our lifetime of personal development, consistency is woven into the fabric of “who we are.”
Of course, our distance running careers involved a commitment of a couple of hours per day, but we now prioritize [very] small habits daily. The practice of showing up and executing daily compounds in unimagined ways. Once the results are experienced with one habit, the desire and commitment build to adopt another habit, then another, and before long, a steady daily routine is built that can change your life!
You may think, “I don’t have time to fit one more thing on my list of priorities.” In a blog by Seth Godin, shared further below, he notes:
“Keep showing up. If it matters, keep showing up.” We often have the good fortune of deciding what matters to us and how to spend our most precious, nonrenewable asset: time. However, inevitably, we will also have priorities thrust upon us – the life-altering moment in my and my family’s lives was the 1996 diagnosis of my son, Ryan, with childhood cancer (Acute Lymphoblastic Leukemia). October 17, 1996, was a day that provided instant clarity about my swirling list of “important” matters. The only things that mattered were dedicating my time and energy to saving Ryan’s life and supporting my family. Terri Tomoff published a memoir, The Focused Fight, in March 2021, sharing our family and Ryan’s story of successfully battling cancer five times.
I do not want anyone to have clarity forced upon them. Yet, I want to encourage everyone to prioritize time for reflection and do the internal work of intentionally assessing their choices about where they dedicate their energies. Please.
James Clear’s book Atomic Habits is inspiring and I highly suggest reading and keeping a copy close by for future reference. A YouTube video, Tiny Habits that Create Remarkable Results, by After Skool provides a beautiful nine-minute animated summary. A key point (many discussed in the video!) is that we must realize that “Your outcomes in life are a lagging measure of your habits.” Thus, establishing positive habits that are small and easy (so small that you can tackle the habit(s) every day) is the key to making long-term progress. Consistent positive habits will inspire you and can snowball into other positive habits, which change your life dramatically!
Since 2012, I have intentionally focused on my personal development by making small changes one at a time. My progress and dedication have grown into several daily habits that, over the longer term (say 1,000 days, as Seth Godin discusses in the blog shared below), have rewarded me immensely. I also enjoy the discipline these habits have built into my daily life. The daily habits that I have built into my daily routine include:
- Tenacious reader and personal development advocate since September 2012.
- Planking daily since March 25, 2018.
- Morning reading since January 1, 2020.
- I have been writing daily or contemplating ideas for writing for 5 or 10 (often longer) minutes since June 8, 2020.
- Involved in writing communities of practice since June 8, 2020. Life-enhancing initiative shared with my wife Terri. These communities are the essence of “We rise by lifting others. (Robert Ingersoll).”
- Flossing teeth daily since June 1, 2021. Thank you, Susan Myhr Fritz, for the inspiration!
- Being kind and helping others through micro-moves. Approaching each day with a mindset of abundance. We all have gifts to share, and we must be generous with our talents.
- Pick up trash regularly. Inspired by the Litterati app initiative shared in this TED Talk.
- Pause and be grateful. I am grateful for the gifts in my life and happy for others’ achievements.
- Choose to lead. I strive to lead by the example of my actions.
Regarding helping others, please read this encouragement from the Daily Stoic, “If you want to feel better, do this.”
“So if you want to feel better today, if you want to find a bright spot in this dark landscape of uncertainty and fear, the solution is simple: Do good. Help others. Be of service. Think less of your problems and try to help others with theirs. You’ll be amazed at the happiness this brings… to you and to them.”
As I referenced above, Seth Godin often stresses the importance of the long-term persistence of showing up every day. Please read the following quick blogs of encouragement:
“And every one of those improvements was met with resistance. Every change was fought, tooth (!) and nail. Every one had critics and skeptics and hold outs.
That’s how the world changes. By drips. Persistent, generous, tiny drips.“
“Change, real change, is the result of focused persistence.”
“The challenging part, and the reason that change doesn’t happen as often as it should is that we get distracted. Today’s urgent is more urgent than yesterday’s important.”
“There are very few overnight successes. Very few… got there with thunder and lighting. It happens with a drip.”
“Keep showing up. If it matters, keep showing up.”
Think about a small, positive habit you can start today and commit to for the long haul. Consistency is key to unlocking your potential for success. While this concept is simple to grasp, the execution requires dedication. Be the person who perseveres.
When to start? Not “one day,” instead make today “day one.”