Create vs Consume

“I know what I need to do…I just need to do it.”

How many times have you heard that line or told yourself that line?

We all do.

You see, education is rarely the problem.

As an industry, there is no shortage of information. 

If you type in "fat loss" into Google you get over 262 million hits. 

My point?

It can be very easy to consume. 

Both on our end and on your end. 

As fitness professionals, we're always trying to consume that latest information, understand what the latest research has to say and consume information in hopes of bettering the client experience, and your results. 

It can be a huge time suck, and you catch yourself consuming so much that that's all you do, and don't actually create anything. 

On our end, create would be putting on a great experience for the clients, creating results, creating engaging conversations. 

Basically the "do" or the action. 

It's the same with you as the human trying to tackle a fitness and/or nutrition journey. 

Quite often, because of all the information out there, it can be very easy to consume. 

We quite often hear lines like....

"I read this article that said eggs are bad."

"I read in this blog that eggs are awesome."

"Let me just do some more research and think about it before I sign up."

Consuming. 

I'm challenging you to create!

It's not to say that you don't need to consume any information, we want you to be educated. 

But don't let that paralyze you. 

Instead, create your own journey....

Create a workout schedule that you can commit to...

Create some nutrition habits that you can build upon...

Create some relationships with friends and/or coaches that hold you accountable...

Create! 

Don't get caught spending all your time consuming, and instead ask yourself, what are you going to create?

Side Note: This is even more so important right now.

It’s so easy to just sit back and consume, but what are you creating for the world?

1% Better.

Dedicated to Your Success,

Doug Spurling

Most Popular

Just over a year ago I published my first book, One Percent Better.

Every day I get e-mails and in-person messages thanking me for the positive life-changing lessons.

But do you know the clear winner, the most popular lesson?

The Big 3.

So simple, but so actionable.

How is it that some people seem to have time to get all things done, and others can't even seem to get out of their own way?

I'm a productivity nerd, but it can really be summed up with one quote...

"Most of us overestimate what we can get done in a day and underestimate what we can get done in a year."

Think about it...

Right now your day might look like…

Work. 

Homeschool the kids.

Social media notifications. 

E-mail. 

Workout. 

Meal prep. 

You get it. 

It’s just a constant barge of tackling the next thing that comes in front of you, putting out fires as I call it.

Checking social media, being reactive to every stimulus that comes in front of us, and never actually getting anything done. 

So, what can you do?

Do less. 

The Big 3. 

Another favorite line of productivity that I constantly remind myself of is...

Discipline = Freedom

You have to create rules, you have to build in daily disciplines of what you're going to say yes to and what you're going to say no to. 

I'm challenging you to have the discipline to only focus on the big three each day. 

What are the three things you're going to get done that will move you forward or bring you the most joy?

Most of us have 101 things on our to-do list, and what happens?

We get none of them done because we get so overwhelmed, we pick at all of them, allow distractions to come in, and never actually make substantial progress on anything. 

Limit yourself to three things. 

For example, my three today are:

1. Write this E-mail

2. Meet w/ our Team

3. Two Consulting Calls

Will I get more than that done today?

Probably. 

In total, all three of those will probably only take me 3-4 hours. 

However, it allows me to focus on the three most important things. 

Once those are done, then I can move onto anything else if I have time, but I'm not going to allow distractions until those three are done. 

It also allows you to feel like you accomplished something today. 

Too often the list is so big, we never make any substantial progress on it every day, so every day feels like there is so much more to do. 

Make the list smaller. 

Being productive does not mean you're busy. 

It means you actually produced things that moved the needle, made progress. 

We all can be busy checking social media and responding to e-mails, but that doesn't result in any progress made. 

Being productive is a skill.

Just like any other skill, it takes practice and it must be developed. 

To practice, begin by writing down your big three for the day. 

Oh, and if a healthier life is important to you, a workout will be on the big three, even if right now it’s done virtually.

What are the three things for you today?

1% Better.

Dedicated to Your Success,

Doug Spurling

Lighthouse

As we walked the property Nubble Lighthouse was in the backdrop.

In 2016 Megan and I got married at Dockside, down in York, Maine.

After looking at a few venues, it’s a bit like buying a house, once you pull in the driveway, you just get that feeling.

The setting was great, the inn had accommodations for our families, and of course, we could grab that “Maine” picture of us in front of the lighthouse.

But, we all know, that’s the not the real purpose of a lighthouse.

It is a tower with a bright light at the top, located at an important or dangerous place regarding navigation.

The two main purposes of a lighthouse are to serve as a navigational aid and to warn boats of dangerous areas. It is like a traffic sign on the sea.

It’s a strong structure that can withstand almost any storm.

Quite often, in normal circumstances, the lighthouse is not needed.

But in times of distress, when the seas are rough, it can be a saving grace for boats.

The bright, shining light, it’s a source to count on.

So, here’s my challenge for you.

Who can you be a lighthouse for?

Someone is in distress, and is counting on you to be their shining light, to be their anchor, they’re counting on you to help them navigate the rough seas.

And on the flip side…

Find that lighthouse in your life.

Hopefully if you’re a client at Spurling it’s our team.

They are always there, you can always count on them, and they are your shining light.

I try to be the lighthouse for our organization, our team, and of course, my family.

We all need a lighthouse right now.

Be a lighthouse.

Find a lighthouse.

Habits...

Wake up, shower, make a pot of coffee.

It’s a habit.

The large majority (upwards of 90% depending on who you ask) of our actions are driven by habits.

Our commute to work is a habit…

Our sitting on the couch after dinner is a habit…

If we do anything long enough, for enough repetitions, it becomes a habit.

One of the many challenges a lot of us are running into with current events, is we’re creating new habits because of the duration we’ve had to adjust to this “new normal”

Now, the question begs, are those positive habits that you want to keep doing, or are they habits that you’re looking to change.

In order to make true, lasting change, we need to change our habits.

Much easier said than done, right?

Well, in his book Atomic Habits (highly recommend), James Clear outlines 4-step to creating a good habit.

Step one: Make it obvious.

That would be the example of putting your vitamins next to your toothbrush is brushing your teeth is already a habit.

That would be putting your workout clothes on top of your dresser in the morning so they’re right there for you.

The first step is to stack a new habit with an existing habit and design the environment to make the good habit happen.

Step two: Make it attractive

This is where you pair this new habit you’re trying to build with an an existing habit you already enjoy.

That might be stretching while you watch your favorite TV show at night.

The TV show is the habit, you enjoy it, and you’re stacking it with stretching.

I get to watch my favorite TV show is I stretch during it.

He also eludes to in this step joining a culture where the habit is the normal.

That’s why joining a gym like Spurling is so powerful.

You walk in, it’s your own journey, but everyone there is working out, the energy is contagious, and so it comes a habit.

Step three: Make it easy.

This is where you try to reduce as much friction as possible, have as few steps as possible.

This could be going to the gym right after work instead of going home first then coming back out.

This could be preparing your meals ahead of time so the steps that night to cook are less.

Automation fits into this category as well.

If you’re trying to make a good financial habit, you can automate your savings or your investing.

The easier the better, and that usually just takes some prep work for the environment.

Step four: Make it satisfying

It has to be worth it, right?

Maybe you give yourself a small reward after you complete the habit.

This is also where “don’t break the chain” comes in.

Keep track of your habit, something as simple as a daily box to check, and it’s extremely motivating and satisfying to not miss a day.

That’s it.

Simple?

Yes.

Easy?

No.

However, use this four-step frame work as you start to look at your goals this year and determine what habits you need to create in order to hit those goals.

If you need help with it just reply and let us know…

1% Better.

Dedicated to Your Success,

Doug Spurling

Find The Dominio

Kaden ran into our room, like he does most mornings, 4:53am.

Now, I’m all for getting up early, I love the 5am club, but there’s something about being woken up by a toddler that just isn’t the same as getting up on your own.

I missed my first domino.

Last week when Kim and I were recording our podcast, she brought up a point that I think is worth isolating in an entire lesson…

Find your domino.

We all have them.

They are the things, that if you do it, it leads to a better day, a day of less grumpiness, or maybe even a domino that leads to you being healthier like cooking instead of takeout, or working out instead of watching Netflix.

For me, my morning domino is reading in the quiet with a hot cup of good coffee.

Pre-kids it used to be for 45-60 minutes (haha!).

Now, it’s maybe 15-30 minutes (or 15 seconds), before the kids get up.

Don’t get me wrong, I love my kiddos, but there’s something so enjoyable about being in quiet to kickstart the day.

That’s my first domino.

If I wake up to chaos, the rest of my day feels like chaos.

If I carve out those few minutes of quiet first thing in the morning, my day seems to go much more smooth.

Now, like this morning, it doesn’t happen every morning, but I try to stay disciplined to assure it happens more mornings than not.

So, here’s my challenge.

What’s your domino?

We all have these small things, that once you “knock it down” it creates this cascading effect of achievement, productivity, or calmness.

For example, the small habit of signing up for your workouts in our app, or putting your workout clothes out the night before.

Miss those things, you might not workout.

Hit that domino, and you’re going to crush it.

Today, more than ever, we need to identify those small dominos, that once knocked over, have a cascading effect.

Keep pushing.

1% Better.

Dedicated to Your Success,

Doug Spurling

Garden

The other day I saw a few client pictures of them getting their raised garden beds ready.

This warmer weather has us all thinking Spring, and for me, this morning, I’m thinking about my garden.

No, no, don’t fool yourself…

Not a physical garden, I wouldn’t know the first place to start with one of those.

I’m talking about the garden in our mind.

Every single action begins with a thought. 

The unconscious mind controls the heart rate, blood pressure, etc. 

The conscious mind is the "above the water" thoughts, such as logistical and emotional. 

But make no mistake about it, any action begins with a thought. 

Whether it's the choice to press the letters on my computer right now, or the actions of making a day a great one, they all begin with thoughts. 

And that's the best part...

We can control our thoughts, we can shape our thoughts. 

Our minds are a like a garden.

If we fill it with positive thoughts and dreams, we will live a positive and fulfilled life, full of bright and beautiful flowers. 

If we fill it with negative thoughts, our mind will be overgrown by weeds and we will live a negative life. 

Every day we have the ability to choose our thoughts, and those thoughts shape our actions. 

In every opportunity, you have the option to look at it through a positive lens, and that choice determines the subsequent actions. 

This is true for any facet of life, fitness just being one of them.

Fitness is surrounded by negative thoughts...

"I can't do that."

"This is going to suck."

"Look at her, she's so much better than me."

Remember, those negative thoughts lead to negative actions, and in fitness, a negative action is usually not taking action and just sitting on the sidelines. 

The same applies to nutrition...

"Screw it, I'll just wait until Monday."

"I had a terrible day, I need a glass of wine."

Those thoughts are always going to lead to negative nutrition choices. 

What's the difference between the guy who is 36 years old and looks like he has a constant frown on his face and the girl who is 96 years old and is full of brightness?

Positive thoughts. 

If you're reading this you have the choice to make every thought a positive one. 

You can do this. 

Above every cloud is blue sky. 

1% Better.

Dedicated to Your Success,

Doug Spurling

A Six-Pointed Hope Star

I am obsessed with all things Zingerman’s.

If you’re not familiar with Zingerman’s it’s a community of businesses in Ann Arbor, Michigan.

I could spend days talking about them.

Basically what they have done in the food business is what we are trying to do in the health and wellness space.

Either directly or indirectly I have referenced Zingerman’s and their co-founder Ari Weinzwig a plethora of times as his work has changed my life.

They share very similar values, beliefs, and best practices.

Ari has a 4 part book series I would highly recommend.

The fourth of the series is entirely on beliefs and how your beliefs change your action, and how you changing your beliefs can change you, your organization, and the world around you.

It’s deep and powerful stuff, and as you can tell, I’m totally obsessed.

However, I read about the six-pointed hope star and I thought it was worth sharing with all of you.

Hope is a powerful things.

Hopeful for change, hopeful for a better future.

We experience hope on our personal lives, in our work lives, everywhere.

If we don’t have hope, we don’t have a purpose.

Whether we’re talking about hope that we can hit a goal, hope that something will change in our life, or hope that we’ll live a meaningful life.

Unfortunately in life, we may be surrounded with people who crush our hope, and when hope is crushed over and over, we lose motivation, we lose drive, and we lose purpose.

In his book, Ari talks about a metaphor where hope is the sun, it helps us grow, and if hope is low, our “sun” is blacked out and energy is exhausted, and our quality of life/work suffers.

I hope that tomorrow can be better than today, that our work will make a difference, and that if we work hard and go after greatness, good things will happen.

I hope that I continue to contribute to my emotional and intellectual improvement and all around us.

Hope is a powerful thing.

So whether we’re talking about hope that you’ll hit a goal, stick with it, or see a change, or hope that life will get better, there is no denying hope is a crucial component to our life and personal development.

In the chapter on hope, Ari outlines the “Six-Pointed Hope Star.”

Think of it as an action plan to instill more hope in your life, or others.

The six pointed star of hope is as follows.

1. Help people see a better future- This is visioning. What makes hope happen is the belief that there’s a real and reasonable shot at successfully doing the work to get where we want to go. Have a really clear vision for what you want and where you want to go.

2. Help people see how they might get to that future-Positive psychologist Rick Snyder, refers to this as “waypower,” which, he says, “reflects the mental plans or roadmaps that guide hopeful thought.” There’s more than one way way to get what we want, but there is always a path to follow to get what we want.

3. Show people how much they matter-As you can tell, these are framed in a context of helping others instill more hope into their lives, but you can adjust it to self advice. You matter. Everything you do matters. You make a difference in this world. Continue to recognize and appreciate that who you are and what you do matters.

4. Help people see how much their work maters-It doesn’t matter whether we’re talking about “work” within your organization, “work” in your family, or in any other facet of life. What you do matters, and it’s important to have people (bosses, friends, coaches) in your life to help you recognize that.

5. Help people see how small steps are they to success-Is it not crazy how “1% Better” comes up in literally every facet of life!? “Hope is created moment by moment through small deliberate choices. What most of the world perceives as a powerful bold stroke of genius is nearly always a composite of many thousands of littler things.” Whether we’re talking developing as a person, hitting a fitness goal, or putting more hope into your life, it’s all about small action steps complied on top of each other.

6. Show people how they fit into the larger whole-People’s level of hope tends to increase when they connect-in a meaningful way to something greater than themselves. That’s why being a parent and raising a family is so fulfilling. It becomes less about you, and more about being a part of something bigger. That’s why our gym community has been so successful. Yes, it’s important that you have your personal goals, and grow as a person, but it’s just as much about feeling connected to a community. People want to be a part of things. The more you can foster that for others, and the more you can find versions of that in your life the more hope you’ll have.

I know today was a deep topic, but hopefully (no pun intended) you see how much it matters, in fitness, in business, in life.

How can you fit more hope into your life?

How can you spread more hope to others?

1% Better.

Dedicated to Your Success,

Doug Spurling

Outcome

I remember logging in the first time to do an assignment and it just felt “different.”

During the first year of the gym I was also completing an online Masters program from the United States Sports Academy for an exercise science degree.

I’ve always enjoyed teaching, and I’ve been an adjunct professor at University of New England for the last couple of years.

In order to teach it’s now a requirement you have your masters, but I obviously couldn’t go to a local university because I was also trying to get the gym off the ground.

Although it had its moments of frustration, I can confidently say the education I received was no different than if I was sitting in an actual classroom.

The outcome was the same.

With current events, a lot of you are experiencing similar environments.

But here’s the thing…

Focus on the outcome.

How we get there might look a little different right now, but if the outcome is the same, does it really matter?

Isn’t it jus as valuable?

Let’s look at fitness…

A lot of our clients are working on more right now than they did when we were in our facility.

It’s probably a combination of a couple of things including less friction on your end to workout, just click a link and a coach pops up on your laptop.

Also helping (i’d assume) are the plethora of daily options and the accountability.

Think of it like a triangle, without one of those three sides it probably isn’t happening.

Meaning, without the coach waiting for you at a specific time, and/or increased 1:1 accountability, the workouts aren’t happening.

But here’s the thing…

The outcome will probably be the same, if not better.

Because you’re working out more, and maybe getting some nutrition coaching from our team, your results will be the same, if not better, than they were in the facility.

The deliver method has changed, the medium has changed, but the outcome hasn’t.

It’s the same for the education system right now.

The deliver method has changed, the environment has changed, but if we create a schedule that works for our kids, along with teachers showing up at certain time (just like coaches in the above scenario) the outcome will probably be very similar to if the kids are in the classroom.

As a final example, take a look at your work.

There’s an interesting thing here where a lot of companies are going to realize that they don’t need that 100,000 square foot office, and depending on the job, more people can work from home and get just as much done for work.

Again, this one depends on the job, but in a lot of the industries (tech, insurance, etc), any non-client/customer facing industries, can support remote working.

Why?

The outcome doesn’t change, just the environment does.

So, as I wrap today, my lesson for you is to focus on the outcome.

What is the outcome you’re going after?

If you know that, just be flexible right now that the medium or method on how that outcome gets achieved may be different, but if the outcome is the same, that’s okay.

1% Better.

Dedicated to Your Success,

Doug Spurling

Certainty In A Time Of Uncertainty

The sun rise gleams over my back deck, reflecting off the metal of the outdoor furniture I put out yesterday.

With a hot cup of coffee to my left, butter pecan flavor to be exact, I began to type these words.

That’s been my routine for the better part of the last decade and I would be dammed if anything is going to get in the way of that.

Every morning there are three things I’m certain of…

I’ll read, I’ll write, and I’ll drink a lot of coffee.

If one of those things don’t happen it’s going to be a rough day.

However, I’m pretty certain that they’ll happen most days.

Why?

It’s my routine.

Just like I have my routine, you have your routine.

As we enter another week of this “new normal” I challenge you to look at what routines you had, routines that you may have but on the back burner the last couple of weeks, and put them back into your day to create one thing…

Certainty.

It’s a human need to have certainty.

Unfortunately, outside of our little bubble, there’s not a lot of certainty in the world right now, so we must create it for ourself.

As you map out a new week, look at the routines you enjoy, the “non-negotiables” in your life that are important, and put them into your weekly planner so it creates some certainty for you.

Doing this not only allows you to get those things done, but helps with your stress and anxiety by putting some certainty in your life.

It could be as simple as the morning cup of coffee or working out at a scheduled time.

The task, the thing, is not as important as the routine of it, the certainty of it.

Give this a try this week and let me know how it goes.

1% Better.

Dedicated to Your Success,

Doug Spurling

220

Be a 220 person operating in a 110 world.   

Most of the US electrical runs on 110 volts. 

Some of the high energy big stuff requires 220 volts. 

Double the volts. 

A 220 person in a 110 world means a lot of things. 

If you're a 220 person...

Your energy is a step ahead of everyone else's.

Your productivity is superior to everyone else's.

Your twice as positive..

Twice as kind.

Twice as nice. 

No time to be average. 

Think of how much that can carry over. 

There's so much negativity in this world, now more than ever.

There will always be something to complain about. 

Why can't we challenge ourselves to be that 220 person in the room?

The person that shines brighter, the person that is more positive, and the person that leads the way. 

As always, there's a relation to fitness.

There will always be the people that keep doing the same thing, not willing to change, and expecting different results. 

There will always be the people who don't want to put the work in, who just want to be "average."

And there's nothing wrong with that. 

But that's the 110 world. 

If this resonates with you, you're the type of person that wants to go above and beyond, be that 220 person in the 110 world. 

Work twice as hard. 

Shine twice as bright. 

Be the energy for others. 

So many applications...

So I challenge you...

How are you going to be a 220 person in a 110 world?

1% Better.

Dedicated to Your Success,

Doug Spurling

4 Walls To A Life Well Lived

He was cold.

He was motionless.

Just that morning I was talking to him about how he likes his coffee.

Gone.

John had died.

He was the 7th or 8th person I had to “wash up” to get ready for family visits since working there.

I worked in nursing homes and hospitals before getting into the fitness space, and I mostly dealt with Alzheimers & Dementia patients down in Massachusetts, with a brief time up in Bangor working with people who had suffered Traumatic Brain Injuries.

The short of it is, I worked with people who had just nearly faced death or those who were about to face death.

Humbling to say the least.

What does it mean to be you?

Ten years from now is the world better because of you?

What does it mean to have a life well lived?

In my short time on earth, I’ve summarized it to these 4 things…

1. Awareness: Know who you are

This is the first wall that must be built and is the most important. 

Self-awareness. 

The ability to know who you are, what makes you tick, what your values are, what makes you happy, etc. 

This wall, like the others, is never ending, but it must be started. 

Self-awareness is one of the largest skills we can develop if we want to live a more fulfilling and happier life.

It takes time but can be done through meditation, journaling, and just really taking the time to ask yourself deep questions about what's important to you, what's your character, and what are your motives and desires. 

2. Vision: Knowing what you want

Although I think self-awareness is the most important, this one is my favorite. 

Your vision. 

Why do you exist?

What are you trying to accomplish in your short time here?

Where do you want to go?

What do you want to do?

Ten years from now we’re sitting together over a glass of wine, what did it mean to be you?

What difference did you make in the world?

Or did we just go through the motions, complaining about whatever we saw on our News Feed that morning?

The answers to those questions and more are all a part of your vision. 

Just like it's important for a company to have a strong vision, I think it's vital for each of us to have a really clear vision. 

A vision creates two things:

Clarity and Drive. 

With a clear vision, you'll have an enormous amount of drive towards something that is bigger than yourself. 

3. Achievement: Know how to get it.

So the first two walls are the most important, but they're kind of "fluffy." 

They're not concrete and may be difficult to put on a paper, but the achievement is very tactical. 

Achievement is where you start learning how to go after your vision.

Kaizen.

A Japanese philosophy of continuous improvement. 

1% Better. 

Become a lifelong learner. 

Find something in your vision, learn it, and be the best at it. 

What are you the best in the world at?

There's an extreme amount of fulfillment in learning how to do something. 

We had to learn how to walk, we had to learn how to read, we had to learn how to be a good spouse, a good parent, etc. 

It's the things that we must learn that keep us fulfilled and happy. 

So whether it's learning a new career, learning how to be a dad, or learning how to squat properly, achievement is an essential part of a well-lived life. 

4. Fulfillment: Know how to enjoy it

Alright, let's back up for a second. 

You know who you are, self-awareness.

You know where you want to go, vision.

You know how to do it, achievement. 

Now it's time to enjoy it. 

Fulfillment is about finding the things that are a part of your vision, that you learn how to do, and now need to find a way to enjoy it. 

I always go back to my days in the nursing home.

They taught me a lot.

But most importantly…

The challenged me to constantly ask the question…

What does it mean to be me, and what does it mean to have a life well lived?

1% Better.

Dedicated to Your Success,

Doug Spurling

Give From Abundance

About a year ago we had Mellisa Boyd on our podcast, The One Percent Better. Show, episode 16 if you want to listen to it.

However, there was one line that stuck out to me from that chat, that I think is more relevant now than ever before.

“Give from your abundance, not from your reserve.”

Smack.

That’s what I literally felt across my face as she said that.

How many of you, like me, are probably giving from your reserve?

I’ve talked about this concept in the past, but I just loved how that was phrased.

We need to take care of ourselves first.

We need to make sure our physical, emotional, and spiritual tanks are full first, and then give from the abundance, give from the extra, not the last couple drops.

How many of you are go, go , go all day long, depleting your tank, only to walk into a house and family that needs your attention?

You’re giving from your reserve.

The tank is empty and you’re trying to spread the last few drops.

I don’t know about you, but my mind goes to a car and a fuel tank analogy.

We need to “fill our tank” first.

Then, if there’s gas left over that can’t fit in our tank we can share it with others.

Instead, how we typically approach things is empty the tank all day long, and then try to give to others.

We have to be at our best in order to give our best.

Ok, so how do we fix this?

For me, I would say step one is always self-awareness.

Be self aware enough that you are actually pulling from your reserve.

Step two, find things that “fill you tank.”

For me, this is things like meditating, reading in the morning, exercise, and quiet time outside with a pen and a notebook.

The more I do of those things, the more energized I am, the more abundance I have for others, whether that’s my family, my team, or my clients.

So your goal today…

Identify what fills your tank and do more of that so that you can give from your abundance, not your reserve.

1% Better.

Dedicated to Your Success,

Doug Spurling

See the good

As I sit here typing this, it’s hard to know quite what to say.

 In the past week I’ve hosted my first virtual happy hour, ran my first virtual book group, and for the first time since college, considered the very real possibility that I may use coffee filters as toilet paper before this whole thing is over….

 We are faced with the monumental task of adjusting to and making sense of a new, albeit temporary, external reality. And because we don’t have any previous experience in our databank, adapting and adjusting to this situation might feel harder than other challenges we’ve had.

 But here’s the thing, our interpretation of our reality changes our experience of our reality.

 Which is one of the reasons I’ve been shifting my focus on happiness. At the gym, we’re reading Shawn Achor’s “The Happiness Advantage,” and I’m also reading Achor’s “Before Happiness.” Between those two books, I have a couple of points I’ve found especially helpful in the past 10 days.

 Though before I get to those points, here’s an excellent reminder on our natural penchant to see the negative. Our brains are wired to naturally seek and find negatives. As humans we do this naturally because way back in the day our primitive brains had to respond to threats quickly.

 So being a Negative Nancy was important to actually keeping you alive. To a point. But if you want to train your brain to see more of the positives, here are a few strategies to get you going.

1.     Get your sleep

 Research confirms that our ability to see positive details can be heavily impaired by fatigue. According to a study referenced in “Before Happiness,” if you memorize sets of positive, neutral and negative words, then sleep for seven to eight hours, you will remember around 80% of all three lists. If you miss a night of sleep, you will remember most of the negative and neutral words, but you remember 59% fewer positive words.

 Our brains interpret a lack of sleep as a threat to the central nervous system. – because back in the day we needed to  be on high alert for threats – like tigers waiting to snack on us. It’s not our fault that we focus on the negatives – recognizing those negatives was the difference between surviving and not.

It’s crucial to get as much sleep as you can.

2.     Ramp up the positivity ratio

Hell is a positivity ratio? Well, according to research from a few University of North Carolina researchers, people need to have more positive interactions than negative interactions – by a 3:1 ratio. In the work place, teams that had below a 3:1 ratio of positivity had higher turnovers and engagement plummeted.

 In the personal realm, people who have a 3:1 ration in favor of positivity are more optimistic, happier, and feel more fulfilled (Frederickson and Losada).  

 So try to balance every piece of bad news with three pieces of good news. This is more important now than ever – at work and at home. There are a lot of negative things going on – and an incredible amount of stress on all of us. It’s going to be really easy to snap at our co-workers, our employees, our spouse. Everything feels harder right now.

 Uncertainty and fear are rampant for all of us and the unknown can have all of us on edge.

But If we don’t find ways to counter those negative interactions by a significant ratio, all of those people are going to come out on the other side of this thing remembering the negative interactions.

A 1:1 ratio isn’t good enough. Buying flowers for your wife because you snapped at her isn’t enough. It has to be more than that, especially right now.

Take a minute, right now, and look around for at least three positives - I know that can be tough, if you’ve been laid off, if your learning how to home school your kids - it can be tough. But give it a try.

And be extra kind to yourself right now.

What's Your Minimum?

As we continue on with current events it’s going to be tough to workout, it’s going to be tough to make nutrition choices.

Let me be very clear before I get into today's lesson...

That's totally okay! 

Potentially you have the ability to spend more time with your kids, and work on that house project you’ve been wanting to do.

Just like one workout won't make a difference, one or two poor choices won't make a difference. 

What's your minimum?

When we set goals for anything (fitness, finances, family, etc) I like to set three goals for the topic. 

The stretch goal. 

This is the goal that is shooting for the stars. 

Everything would have to aline, you'd have to work your tail off, and your dreams would have to come true for this to happen. 

Then there's the actual goal. 

Finally, there's the floor goal. 

The minimum goal. 

You will do everything possible to hit this no matter what it takes. 

Let's roll with an example both fitness and non-fitness. 

Let's say your goal is to get eight glasses of water a day. 

That's your actual goal. 

Your stretch goal may be twelve glasses. 

Then your minimum, your floor, may be six glasses. 

So, the goal is 8, but you're not going to bed until you get six glasses of water in at minimum. 

I don't care if you have to sit on the edge of your bed to drink three glasses because you only drank three throughout the day. 

You do what it takes to hit the minimum, the floor goal. 

A non-fitness example could be with your finances. 

Let's say you want to contribute $10,000 to your savings or retirement. 

A stretch goal may be $20,000, and the floor goal, the minimum, may be $5,000. 

As the deadline gets closer, if you're not on track to hit at least the $5,000 you may need to walk to work, eat ramen noodles, and cancel your cable, but you'll do whatever it takes to hit the floor goal, the minimum. 

In goal setting, and especially right now, the floor goal is actually what drives you. 

What's your minimum? 

So maybe it's the six glasses of water. 

Maybe it's three servings of vegetables. 

Maybe it's two workouts in the week. 

Focus on at least getting the minimums, do whatever it takes.

And as a parting note, now more than ever is why having a coach on your side is so important.

Someone to not only help you map out a realistic routine and hold you accountable to it, but be there to support you through the emotional rollercoaster that we’re all on.

It’s moments like right now where coaches shine at their best.

1% Better.

Dedicated to Your Success,

Doug Spurling

Complaining

During stressful times like this, it’s easy to complain.

Now, there is a time and a place for “venting” but as we look to settle into a temporary “new normal” we have to make sure we’re taking care of in between the ears too.

Each quarter the team and I pick one book to all read at the same time and then set a meeting to review and talk about how we’re going to implement some of the key takeaways into our business or personal lives.

A while back we picked the book called “The No Complaining Rule.”

It was a super short read, told in story format, so it was nice and quick.

The basic premise of the book is to implement a “No Complaining Rule” within your personal life and/or your work life.

Easier said than done, huh?

It’s amazing how much “mindless complaining” we do as humans.

We complain when it’s hot…we complain when it’s cold.

We complain when we’re busy…we complain when we’re bored.

We complain about traffic…we complain when someones driving fast.

You get it.

We read this book to audit ourselves, but to also help others remove some of the negativity they fill their lives with.

Today, I wanted to share with you three “No Complaining” tools and challenge you to see how you can fit them into your personal life, home life, or work life.

1. The But—> Positive Technique

This simple strategy helps you turn your complaints into positive thoughts, solutions, and actions.

It works like this.

When you realize you are comparing, you simply add the word but and then a positive thought or action. Example:

“I don’t like driving to work for an hour but I’m thankful I can drive and that I have a job.”

“I don’t like that I’m out of shape but I love feeling great so I’m going to focus on exercise and eating right.”

2. Focus on “Get To” instead of “Have To.”

This was a big one, and I have written on this before.

Too often we complain and focus on what we have to do.

We say things like “I have to go to work.” “I have to drive here.”

Instead, shift your perspective and realize it’s not about having to do anything.

You get to do things.

You get to live this life.

You get to go to work while so many are unemployed.

You get to drive in traffic while so many don’t even have a car or are too sick to travel.

Focus on what you get to do.

Focus on feeling blessed instead of stressed.

Focus on gratitude.

3. Turn complaints into solutions.

The goal is not to eliminate all complaining.

The intent is to eliminate the kind of mindless complaining that doesn’t serve a greater purpose and allow complaining that is justified and worthwhile.

Mindless complaining is negative, justified complaining is positive.

The difference is intent.

With mindless complaining, you are mindlessly focusing on problems; however, with justified complaining, you identify a problem and the complaint moves you toward a solution.

For every complaint represents an opportunity to turn a negative into a positive.

I like that the tools and book overall didn’t just have this “tough guy” mentality that you can never complain, because the title certainly gives that feeling.

However, instead, it drove home the point that we quite often complain mindlessly, and instead need to provide a solution if we’re going to complain.

Overall a lot of lessons you can hopefully apply to your personal life or work life, especially given the current events.

I hope it helped.

1% Better.

Dedicated to Your Success,

Doug Spurling

What are your coping skills?

Last night, REM’s “The End of the World As We Know It” came on in the gym.

The few of us there all looked at one another and acknowledged that it seemed apropos.

The song has taken on new meaning in recent weeks. Not the end the world, but certainly the great pause on the world as we know it.

When that song first came out in 1997, we were headed towards a new century, and I was doing a poor job managing my panic about Y2K, even in 1997. (My generalized anxiety disorder showed up at a young age for me.)

We’ve had a number of national and global crises since 1997, but as I’ve heard many people say in the past 10 days, nothing quite like this. And it certainly happened quickly.

When I went to the grocery store on Sunday, aside from an empty toilet paper aisle, I also noticed there was no flour, sugar, or butter. I believe that’s because at times like these, many of us lean on comfort foods as a coping skills.

And why wouldn’t we?

We work hard to develop the healthy coping mechanism of exercise - or acupuncture - or massage - and many of those places are closed right now. Psychotherapy is on pause for many people, or being offered electronically, which can change the entire experience.

Also, there are no sports. Like many of you, one of my most relied upon coping strategies for life is sports. Games, tournaments, fantasy leagues based on those sports can offer a pleasant distraction from the day-to-day demands on our attention. Watching spring training is soothing for me. Reading about March Madness is soothing for me.

Seeing that Tom Brady left the Patriots is…..um….I’ll let that one go….

So today I want to remind you of some of the healthy coping strategies that you have access to - because if all we have is junk food, alcohol, and Netflix, we’re only going to increase our overall anxiety. So here’s a reminder that you can:

Meditate

Have you had a Headspace subscription for a year and are feeling guilty for not using it? Well, now is the time to get your money’s worth. I realize it might be difficult to find space to meditate, especially if you have kids - but I recently learned that my eight-year old nephew is doing it in school and my brother has noticed that it helps his anxiety to practice it. But I don’t have kids so I don’t know what that would be like….

My hope for you is that if you have a busy household right now, you can find five minutes to sit in a closet or bathroom or bedroom and find five minutes of quiet.

If you don’t have a meditation app, please check out podcasts by Tara Brach. She has a number of guided meditations that you can access for free.

Spend time in nature

I spoke with a client yesterday who was feeling incredibly anxious, but was able to get out for a challenging hike and get her sweat on, and it made all of the difference in the world for her. Many of you rely on exercise, and pushing yourself hard in that exercise, to relieve stress. I realize it’s harder to do that right now, but being out in nature can only help.

If you do have time to get outside and want to challenge yourself, try telephone pole sprints. And when I say sprint I made go faster than you were going…

I imagine this is all the more important for those of you who are working remotely, and staring at a screen all day long. As much as technology is helpful, taking a break for your eyes, your body, and your mind is more important now than ever.

Tap into your creativity or learn a new skill

I’m grateful that we live in the time of technology that we do. We have access to websites like Skillshare and Master Class where we can access new information quickly. If I want to learn a new song on the guitar, I can likely find a YouTube video for it. If I want to learn how to write a tv screenplay, I can find information on formatting.

Help others

I have it pretty good right now - but there are plenty of people out there who don’t. Trying to find ways to help and support those with limited resources right now is important for a number of reasons - it helps us to keep perspective and to stay in touch with the way this crisis is affecting everyone, not just ourselves.

Finally….

Laugh

I know, it’s hard right now. But as a parting gift, I’m going to leave you with a poem I wrote a few years ago, when I discovered my first gray chin hair. Facial hair is unsettling for us women, and we vacillate between laughing it off and being terrified that someone will take our tweezers.

Anti-ode to Chin Whiskers..

Big black whisker that grows on my chin
Darker and thicker than those on my shin.
Every morning I pull you out
And every evening, again you sprout

Longer than before.

What is it sir, at which you stare?
Oh perhaps it’s the long black hair
Swinging low from my chin
like a vine, in the wind.

Whisker whisker on my chin
how the **** did you get there again?
Yesterday I plucked you out
But this morning you return with a shout.

Last Monday I had you waxed
And like a cat the next day you’re back

OMG THIS TIME YOU’RE GRAY
I HAVE A GRAY CHIN HAIR
OMG I CAN’T EVEN RHYME ANYMORE
BECAUSE GRAY CHIN HAIR

WHERE ARE MY TWEEZERS????

Be kind to yourself.

Control The Controllable

I write this at my usual early AM time, a bit more sleep deprived than normal, but still very reflective, and a hot cup of coffee in hand…

We’ll see what comes out.

This morning I’m reminded of a line I tell myself just about every day….

Control the controllable.

There is so much in life we can’t control.

However, we can control how we react to it, our attitude towards it, and how we deal with it.

It’s been a long week for us, like a lot of you.

I’ve had many tears, many frustrations, and many hard conversations with our team.

It’s amazing how things can change so quickly.

However, I still choose to lead.

To lead by example, to lead our team, to lead our clients, and to lead the community.

As Mr. Rogers says, when you see scary things in the news, look for the helpers.

You’ll always find people who are helping.

So, I choose to help, to lead.

But, I remind myself, and I remind you…

We can’t control every situation and its outcome, but we can control our attitude and how we react to it.

That is 1% Better.

The fact is, I’m dealing with the same crap you are.

Crazy days, a busy life, stress, anxiety, you name it.

No one has it all figured out, and if they tell you that, give them a smack because they’re lying.

I think I just aim to focus on what I can control.

I can control thinking positive…

I can control my actions…

I can control what I’m going to do about it TODAY.

And certainly, the last thing I’m going to do about it is nothing.

Whether we’re talking about current events, personal stuff, work stuff, or fitness and lifestyle stuff, we often can’t control the outcome.

What we can do is control the process.

We can take charge of our mental health, we can think more positive…

We can take charge of our schedule and block off some time for self-care…

Trust me, as most of you know, I’m all for having big dreams, and long-term goals, but let’s face it…

Most of life is just showing up this week and saying, “What can I give?”

What can I give for effort?

What can I give to others?

Most importantly, what can I give to myself?

Each week will look different, each day will look different but aim not to worry about that.

We can’t control the future, we can only control our current actions, what we’re thinking, and what we’re doing about it.

For me, that’s the recipe for stress reduction.

Control the controllable.

Ok, time for me to head downstairs and refill the coffee cup and get ready for our live workouts today :)

1% Better.

Dedicated to Your Success,

Doug Spurling

When We're Faced With A Challenge...

When faced with a challenge we have two choices…

Forget Everything And Run, or…

Face Everything And Rise.

Some also might call that FEAR.

You decide your own definition of fear.

Anytime a challenge enters your life, and they always will be coming and going, we have to determine which label we’re going to put on our fear.

I’m not saying we should never have the emotion of fear, but we do determine how we respond to that emotion.

The more common label is to Forget Everything And Run.

Anytime we face a challenge we hide, try to pretend it’s not happening, and avoid the situation.

This is true for any challenge.

Are you struggling with your health?

That’s a fear.

You might have a fear of joining a gym or reaching out for help.

It might be that you think you’re going to not fit in or be able to keep up.

Are you struggling in your career or business?

There can be a big fear behind that.

You’re afraid you’re not doing the right thing, or that you’re not growing as much as you should be.

However, the last thing you want to do in those situations is to Forget Everything And Run.

What about an emotional or mental challenge?

Maybe you’re dealing with some personal development struggles, you are down on yourself, and you’re just going through a really tough time.

Our default is to shut down, forget about it, pretend it’s not happening, and attempt to move on.

Today, I challenge you to flip your script anytime you feel the feeling of fear coming on…

You are going to Face Everything And Rise above it.

Face the challenge, don’t try to hide from it or pretend it’s not happening.

Then, make the choice that you will rise above it.

We are all stronger than we think, and we can overcome anything we set our minds to.

We can rise above any fear.

With that choice of rising above it comes the hard work of action, of mental toughness, and pushing through the hard part.

But we always come out on the other side a better person.

1% Better.

Dedicated to Your Success,

Doug Spurling

Blue Sky...

I write this, a hot cup of coffee to my left, and looking out the window to a sky that is gray and gloomy.

But you know what…

I know high above those gray clouds is a blue sky, and the blue sky will shine again soon.

Life can be tough sometimes, it can feel chaotic, and things might not go our way.

Those are the clouds in our life. 

But what we tend to forget is the blue sky is always there. 

You're going to have days, weeks, and times in your life where you feel like you have that black cloud hanging above you and you can't escape it. 

But remember, the blue sky is always there. 

Those clouds will pass. 

Have you ever taken off on a plane on a cloudy or stormy day, and then as soon as you elevate above the clouds you get blinded by the sun and blue sky in your window?

That's a great reminder that the blue sky is always there. 

No matter the situation, no matter how frustrated, angry, scared, or sad you are, remember...

The blue sky is always there. 

It's the cloudy days and the rainstorms where growth occurs. 

If every day was a blue sky no growth would occur. 

Think about our great green earth. 

Things live, thrive, and stay green, partly because of the water that falls from the sky, water that is formed on those dark days. 

Our biggest growth happens on those dark cloudy days. 

Think back to the times in your life when you had the most personal growth. 

The change was usually the result of something negative. 

I’m not sure what tomorrow brings, but I do know one thing…

We’ll get through it, and we’ll see the blue sky again.

No matter how many clouds, the blue sky is always there. 

1% Better.

Dedicated to Your Success,

Doug Spurling

The chaos inside your head

The other night, a friend of mine described the way she thinks about food as constant chaos in her head.

What a perfect description.

I’ve mentioned before that the inside of my head is like an episode of hoarders. I have this vision of turning sideways to negotiate falling piles of yellowed newspapers from the Reagan administration as I try to remember where the door is.

Then, every time I try to get to a door, there’s a ninja monkey, sitting on a unicorn that is Salsa dancing with a warrior elephant and by the time I’m done refereeing them, I don’t remember why I was at the door in the first place.

All of this takes place under the watchful eye of a one-legged lemur who is playing twister with a rat-tail Irish water spaniel.

You can see where discerning information becomes difficult.

There are any number of things that can get in the way of you achieving your goals and one of them is information - either a lack of - or too much. And in this information heavy world, analysis paralysis happens quickly. We spend our days consuming a Niagra Falls waterfall of information. And if your mind is anything like mine, that information sticks in weird places and clutters much of your decision-making process.

Then throw in a day full of decisions - do I hit the snooze button? Should I wear the socks that have swear words on them or will I cross my legs in that meeting with my boss? Should I tell Carol how much her email yanked my chain?

Decision fatigue is a thing. It’s one of the reasons I’ll never go grocery shopping after a trip to the eye doctor.

But what do we do about all the Noah’s Ark tornado swirling around in our heads?

I’ve rained in my ninja monkey enough to throw out a few suggestions.

1. Grab a pen and do a brain dump.

Mel and I sometimes use this strategy together when we’re at the gym. When we find ourselves so distracted by that water fall of to-do’s, we stop what we’re doing, set a timer for five minutes, and put pen to paper. Often, getting all of those tasks out of your mind and onto the paper can help bring some clarity to help you figure out where to start.

2. Use the 10 minute timer and start.

I’ve written about this before, but one of the best strategies I’ve found to get out of my head and into action is to set a timer for 10 minutes and pick a task. Spend 10 minutes making your grocery list or looking up recipes. Spend 10 minutes answering emails. Pick a task and set a timer. I’m willing to bet you’ll go for longer than 10 minutes and you’ll feel better having done something.

Action breeds motivation. Once you make a decision to take some action, you’d be surprised at how much calmer you’ll feel.

3. Pause.

I’ve written before about what Buddhists call the sacred pause. Choosing moments throughout the day to stop what you are doing, even if it’s only for 30 seconds, and breathing can settle that ninja monkey down just a little bit. If you can, stretch that pause into five minutes of silence - with no distractions.

We numb ourselves with our phones - distraction is constantly at our fingertips, but our brains can be like velcro - we read about current events and even though we think we’re unwinding by sitting for a minute and scrolling through social media, we’re not giving our brains the break they need.

So take a minute right now, and stop what you’re doing. Put the phone down - slide your chair away from your desk, and inhale deeply and exhale slowly.

There. Feel a bit better?

Good.

Now rinse and repeat one more time and enjoy the rest of your day.