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goals habits mindset success

The Rep Effect – How To Achieve Big Goals

The rep effect (rep is short for repetitions) is a body building principle that can be extremely useful when working towards difficult goals, and they don’t need to be fitness related either.

Arnold Schwarzenegger was able to use “the rep effect” principle not only to dominate the Body Building world, becoming one of the most successful body builders of all time, he also conquered two other extremely difficult domains.

Schwarzenegger went on to become one of the most successful and highly paid actors at that time. He then went on to become the Governor of California.

This is extremely difficult to do, as goes the saying “once lucky, twice good”. Therefore, three times really takes some skill.

One of Arnold’s success principles is the “rep effect”. He understood from body building that every rep moved him closer to his goals.

He calculated how many reps were required, the weight, frequency, diet etc to reach the size and shape he needed to be a professional body building contender.

He then broke this down into a plan, and framed everything as “a rep” / “a repetition” towards achieving his goals.  

This wasn’t just the literal reps of lifting, but the reps of everything. Every meal, every stretch, every pose, every show, every bit of studying. He visualised every bit of effort required as “a rep”, and understood, that each rep took him closer to his goals.

Arnold was well known for smiling during his brutal workouts. He often was quoted as putting this down to his reframing of the pain of every rep into a a postive step towards accomplishing his dreams.

Arnold used the same principle in acting. Every acting class, every audition, every film was a rep that bought him one step closer to achieving the goal.

And the same went for politics. Arnold worked out all of the steps, and saw every step as a rep until he reached office.

“The rep effect” principle can be a really good mindset to adopt when putting in effort to achieve any long term or difficult to reach goal.

For example:

With careers: Every CV, every interview, every bit of research, every bit of skill advancement is a rep.

For Financial Independence: Every payday is rep, every investment, every cut back is a rep

For Weight loss: Every 1lb loss is a rep, every healthy meal eaten, every fattening meal avoided, every workout, every rep within a workout

For stopping smoking: Every cigarette not smoked is a rep.

And so on….

Anything significant worth having, usually will take a lot of work. Staying focused on the end goal, breaking it down, and reframing the discomfort as reps that edge us closer can really help sustain the energy and motivation to accomplish it. It might even put a smile on our faces while we do it too.

Categories
Fear habits mindset

The Scorpion and The Frog

The Scorpion and The Frog is a classic fable with many variations. The gist of the fable can be read below.

A scorpion approaches a frog sitting by a river bank. The scorpion wants to get to the other side of the river, but cannot swim. The scorpion ask the frog if it will carry the scorpion on it’s back across the river to the other side.

The frog is naturally afraid and says “no, if I do that you will sting me and I will die”. The scorpion replies “Of course I won’t do that, if I sting you, we will both drown and die. That wouldn’t be logical would it?”.

The frog slightly re-assured by the logic, but still a little hesitant agrees. Half way across the river the scorpion stings the frog. In pain and dying, the frog asks the scorpion “why did you sting me, now we will both drown?”.   The scorpion replies, “I’m a scorpion, it’s in my nature.”

Meaning

There are many interpretations and messages in this fable, however, the one of the most useful is that the behaviour of some people, is impossible to stop, no matter how kindly they are treated, or regardless of the consequences to themselves and their victims.

So rather than continuing to ask ourselves “why are the like that”, “why do they keep doing that”, at some point we have to accept that for some people it’s their nature, and we are powerless to make them change.

It’s then up to us to decide if we want those people in our lives at all, to limit exposure to them, or accept it.

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Anxiety Fear mindset

Are We Caught In A Monkey Trap?

Sometimes, Kalahari bushmen need to find new sources of water to support them on their long hunts. They have learned over centuries that it’s a pretty good bet, that in the areas they need water, the local baboons will have access to water sources.

So they have developed a method to trick the monkeys into revealing where their water supply is. They do this by first trapping the baboon, then making it thirsty by giving it salt. Finally, they free the monkey, and follow it as it leads them directly to the water source.

The Trap

To set the trap, the bushmen will find a location where there are baboons around, and some giant ant mounds. These mounds can be extremely tall and wide.

When the bushmen are sure the curious baboons are watching, they will laboriously dig a hole into the mound with a stick, just big enough so that a baboon can squeeze its open hand into it. They then place some wild melon seeds into the hole, and work the seeds into the hole until they drop into a hollow.

The bushmen will then go and hide where they have a view of the ant mound. Eventually, curiosity will get the better of one of the baboons, and it will go over and place it’s open hand into the hole to see what is in there.

On discovering the melon seeds, the baboon grabs a large handful, clenching its fist tight full of seeds.

The clenched fist of seeds is now too large to pull back out of the hole, and it becomes trapped. All the baboon needs to do is release its clenched fist, letting go of the seeds, and it can easily pull it’s arm back out and and get away.

But instead it panics, screams, and clenches harder. Unable to pull its arm back out the baboon remains trapped for the bushmen to go over, capture it, and tie it up. Eventually, it releases it tight grip on the seeds, but it’s too late.

Life’s Monkey Trap

Mark Twain is famously quoted as saying “I’ve lived through some terrible things in my life, some of which actually happened”.

Sometimes when we are experiencing stressful situations, it’s worth checking if we are holding on too tightly to the stressor, exacerbating it, and thus trapping ourselves.

It’s worth reminding ourselves that it’s our own minds that are responsible for most of our suffering, and that often it’s possible to just let go, and free ourselves.

Categories
habits mindset success

The 10% Target Mindset

“The 10% Target” is formula or mindset developed & promoted by best selling author & entrepreneur Jennifer Cohen to help achieve higher levels of success, and get more of what you want.

Success is more about Boldness

The central theme is that success is much more about boldness than raw intelligence.

Most of us live on default – default to what’s convenient, take what’s available, acquiesce to what’s in front of us. Boldness is chasing what we want, and not just settling for what we can get.

Many people assume they are either born with boldness or not, but boldness is actually a skill like anything else. To develop boldness simply takes practice, and we can get better at it.

The 10% Target

The 10% target means deciding what we want most in life, and making 10 attempts at it. This dramatically increases our chances of success. Most people don’t even make one attempt at really striving for what they actually want.

The purpose of the 10% target is to get very comfortable with failing 90% of the time. If we make 10 attempts we will either get the thing we want, or get something we didn’t even know was available, or discover what we were meant to do.

Most people don’t get what they want, because they don’t go after what they want, but rather settle for what’s available.

One example she gives is a survey of 160,000 people who really felt like they deserved a pay rise. 2/3 of those people never even asked for a raise. However, of the 1/3 who did ask, 70% received a pay rise.

How do we get comfortable failing 9/10 times? – Practice. After a short time, it becomes our new normal. We can start small too, which cultivates the boldness skill and builds confidence. This is training our brains to be bold.