One New Habit, One Big Goal: Change Your Life in 10 Weeks
By Jack Shitama
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About this ebook
You don't need more willpower. You need a system to focus the willpower you have until your desired change becomes a habit. Once you do this, your new practice will be automatic. You can apply this process to improve your spiritual and physical health, as well to reach the big goals you have for your life. This short book will show you:
- How to reduce the amount of willpower needed to focus your efforts.
- The secret to motivation and how to make it work for you.
- The practice that is proven to increase your chances of success by 42%.
The average amount of time it takes to develop a habit is 10 weeks. One New Habit, One Big Goal, not only shows you how to focus your effort for 10 weeks to develop a habit and reach a goal, it shows you how to repeat this process continually to become the person you want to be. The author is an ordinary person who has used this system to develop a regular prayer life, to go from couch potato to regular runner, and to become a professional author. If he can do it, you can too.
Read more from Jack Shitama
If You Met My Family, You'd Understand: A Family Systems Primer Rating: 5 out of 5 stars5/5Anxious Church, Anxious People Companion Workbook Rating: 4 out of 5 stars4/5
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One New Habit, One Big Goal - Jack Shitama
Also by Jack Shitama:
Anxious Church, Anxious People:
How to Lead Change in an Age of Anxiety
Introduction
I am an ordinary person. What I share in this book is for ordinary people like me. If that's you, this book can help you greatly improve your spiritual, physical and professional life. It is not complicated. The system I lay out is straightforward and easy to follow. The most important part is your willingness to focus for a short period of time: 10 weeks. Once you learn how to do this, you can continually repeat the process to become your best self.
Since this is a quick read, I suggest you read the book completely before you try to implement the system. Then go back to chapter 5 and follow each step to develop your first 10-week plan. Use chapter 6 as a resource to guide you as you execute your plan. You can get a free planning worksheet and tracking calendar at www.thenonanxiousleader.com/one-new-habit-planner.
This book is the first in a series of books designed to help leaders of congregations and nonprofits do their best work. I started with this subject because it impacts every area of life. You are more likely to be a non-anxious leader if you are spiritually and physically fit. You will accomplish more if you know how to set goals and achieve them—and this will reduce your anxiety. The simple process that I share can get you there.
Blessings to you on your journey.
Chapter 1: The Myth of Self-Discipline
We first make our habits. Then our habits make us.
John Dryden
I am undisciplined. I’ve known this all my life but have tried to ignore it. When I compare myself to John Wesley, the founder of Methodism, I feel like the slacker that I am. Wesley typically arose at 4:00 a.m., began every day with prayer, and accomplished more in one day than most of us achieve in a week.
According to one account[1], Wesley traveled 5,000 miles per year by horseback and preached not less than 15 sermons per week. He journaled daily and kept a diary that marked his activities by the hour. He fasted twice a week. In between his daily routines, his travel, and his preaching, Wesley managed to write prodigiously, visit from house to house, oversee the establishment of schools and chapels, and raise funds to care for those in need.
Wesley was methodical. That’s actually where the term Methodist
came from. It was not meant originally to be a compliment. But Wesley’s methodical ways were powerful.
Maybe you also believe you are undisciplined. You tell yourself that if you tried harder or had more willpower, you would grow spiritually, eat better, exercise, and accomplish more.
Here’s the problem: Self-discipline is not about trying harder. The truth is, self-discipline or, more correctly, willpower, is an exhaustible resource.
A now famous experiment in 1996 by Roy Baumeister and his Case Western Reserve University colleagues demonstrates this[2]. They subjected participants to the aroma and presence of freshly baked chocolate chip cookies. Some of the participants were allowed to eat the cookies. Others were told they could not and were told to eat radishes instead (these participants were not happy).
Both sets of participants were then asked to go to another room for what seemed to be an unrelated challenge. There they were asked to solve a puzzle. What they didn’t know was that the puzzle was unsolvable.
The result?
The radish-eaters made fewer attempts and spent less than half the time attempting to solve the puzzle compared to the cookie-eaters or to the control group, who had faced neither cookies nor radishes.
The conclusion of this experiment is that self-discipline, self-control and willpower are exhaustible resources. The more you use them, the less you have available. The students who had used their willpower to abstain from eating chocolate chip cookies had less willpower available to apply toward solving the puzzle.
In their book The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results, Gary Keller and Jay Papasan list the factors that can deplete your willpower[3]:
Implementing new behaviors
Filtering distractions
Resisting temptation
Suppressing impulses
Taking tests
Trying to impress others
Coping with fear
Doing something you don’t enjoy
Selecting long over short-term rewards
This explains why you can’t resist that quart of ice cream or bag of chips after you’ve had a taxing day.
The authors go further and contend that self-discipline is not something that is available at our beck and call. So if you think you are not self-disciplined, you’re not alone. Sometimes we have self-discipline—when our willpower hasn’t been depleted. Other times we don't.
Here’s the key: People who get the results they want aren’t more self-disciplined than others. What they are able to do is concentrate their efforts long enough to develop a positive habit. Once that habit is developed, they are able to do it without thinking and without depleting their willpower. Then they do it again to add another positive habit.
If you apply this process to your life, you will be doing amazing things without depleting much of your willpower at all. This leaves much more willpower available to deal with the many challenges