This is a real rule breaker for some. You can’t just give yourself an A. You have earn your ‘A’. But bear with me as I walk you through quite a powerful formula for achieving a goal or a series of achievements.
How Does This Work?
We’ve all heard of goal setting. This is goal setting in reverse.
‘Giving an A’ is projecting into the future about a significant goal or achievement that is important to you as though you have already achieved it.
It could be any number of things. You then work backwards to determine all the things you ‘did’ to ensure you achieved the goal.
Once you’ve done that, take one step at a time, on those things that you expect to help you achieve your goal.
As you progress, things may change but if the goal is significant enough, you’ll take the time to adjust your direction, activities and attitudes to keep you heading towards your goal.
Here’s the kicker: The time frame you have set for achieving your goal will pass. The date will arrive. Nothing surer! Will you be tracking along with that timeline?
What’s your goal?
Let’s assume it is six months in the future and you have, indeed, received your “A”.
Imagine for a moment how that feels.
You’ve got your driver’s licence for the first time
You’ve lost that nagging couple of kilos
You’ve presented the pitch and won
Don’t skip this part. Imagine, in the future, receiving your reward: physical, mental and/or emotional.
(By the way, it’s good to define the reward too. It may be the thing itself (losing weight, getting the license) or it may be something you reward yourself with for achieving the goal (a holiday, a new thing you’ve always wanted).
Now start writing down all the things you ‘did’ to increase the chances of the ‘A’ being achieved. This can range from simple tasks (losing weight = walk/run 4km per day for 30 days (my current goal)) to taking a course and applying the key methods learnt in the course and getting feedback from a respected peer, manager, significant other.
You can do this in one of two way (maybe there’s more, let me know in the comments). You start at the end, just before the goal is achieved and work backwards.
Or, you can work forwards, taking small steps at the start to help build momentum. As James Clear said in his post today, “plan what you can do on your worst day, make it that simple!”
Take the time to plan it out. It doesn’t have to be hundreds of steps.
Another goal of mine is to learn to touch type. My goal each day is to type for “15+1”. That is, on day one I touch typed for 15 minutes. On day two it was 16 minutes (15+1) and so on. By the time 30 days is up, I am typing 45 mins per day which, I hope, will actually see me touch type more than “hunt and peck!” I am so looking forward to that level of productivity.
A note on planning: While above I have said to plan it out and I believe that is important, you may not know all the steps at first. That is okay. Lou Tice (and many others), founder of The Pacific Institute used a phrase: “Set the goal, invent the “how””. You may not know all the steps at the start. Start with a clear goal and figure to the “first of first” steps.
I work within a project framework at work and while we plan out the project step by step as much as we can, the number of changes made along the way are innumerable. No-one is upset by that, we all expect it to be the case.
If your goal is to begin a meditation practice, it might start with getting up at 5am every day (pick a time best for you) and meditate for one minute, then two, then three.
Think of your goal and work backwards, Remember you are going to be an ‘A’ student at the end of this.
The Added Benefit
The added benefit of working in this manner is we begin to act and think like ‘A’ students. Even if we have never been one.
It is quite amazing the things you will allow and not allow once you fix your mind on the goal.
I recently decided to not buy coffee at work. I was spending something like $200 per month on purchased coffees. Many for me, and many I bought for others, so may it was about $300 per month. Add that up and you’re looking around $4,000 per year on coffee!
So, in acting like an ‘A’ student in this area, I had to change my thoughts, language and behaviour. From being known at work as someone who will regularly buy coffee, I had to lower that profile. I also had to find ways of not buying the others were. I could head out with them for the social aspect but not buy a coffee and not allow them to buy me one either – as that set the expectation I would reciprocate. Which I would because it would be awkward not to.
The benefit isn’t in becoming a cheapskate who never buys coffee, it’s more than that. It’s learning how I want to behave, how I turn up at work and manage my relationships with great colleagues through a period of transition.
How do I feel each time I’m asked if I want a coffee? What will I say? Will I offend some? Do I just tell them straight out, “I’m not buying coffee for a month”?
What if I screw up?
A goal isn’t lost completely based on a couple of backwards steps. In his book Psycho-Cybernetics, Maxwell Maltz said a habit begins to form around the 21 day mark. That is beginning to form as in, not set in stone. This takes time. It’s like year 12 students being told their final exam is the most important thing they’ll do in their lives. (at least here in Australia)
And so… Giving yourself an A is a liberating exercise. Because you get to choose what you want the A to be about. You have total control over that.
Set the goal and invent the “How”!
Write down the goal, read about it every day. I find when I do that it is easier to maintain the momentum towards the goal. When I don’t do that, I lose momentum and, if I miss long enough, I forget about the goal itself.
Here’s a tool I use when I interview candidates for a role (or am interviewed for a role):
STAR: Situation, Task, Actions, Result or, if you’re working backwards from the goal: RATS!
Situation – where you find yourself and not having the “Thing” – the goal.
Task – the overall activities you need to do to achieve the Thing!
Actions – mini tasks. What do you need to do to complete each Task, if there are multiple.
Result– the Goal or the Thing.
Lastly … If I was figuring out the goal prior to starting the STAR approach, I’d describe the goal in as much detail as I could.
For example: GOAL: I want to lose weight (actually x kg, be specific). I want to lose weight because … and away you go describing in as much detail for you how good this is going to be, why you want to do it and the benefits you’re going to enjoy. And then…
You know the story about the mechanic, it can apply to gardeners as well.
Everyone else’s car (or garden) is immaculate while the mechanic’s car is a bit dodgy, and the gardener’s garden could do with some TLC.
That’s how I’m feeling at the moment. Not great!
I could go on a “poor, poor pitiful me” but who really cares? I mean that genuinely. We’re all going through something. I’m just publishing it.
There are two reasons I’m writing this:
I’m learning to touch type and one of my goals is to practice for 15 minutes every day. And increase that by one minute every day for 30 days. Meaning by day 30, I will be touch typing for at least 45 mins every day. It may mean, by that time, I will be touch typing full time.
The second reason is I want to write a post per day for the next 30 days as part of a plan to reignite some energy and momentum in my day. This will also help with the practice of touch typing.
The Next 30 Days
I’ve decided to add some other items to the list for the next 30 days. The category in brackets is the primary area I hope to benefit.
Drop 10kg – this is more an outcome of some other actions below (Health)
Touch typing as mentioned above (Productivity)
Consume no sugar and no grains (Health)
Run 4km per day – this may be a brisk walk as I acquired a couple of blisters yesterday when trying some new shoes (Health)
Blog post every day as mentioned above (Hobby)
Purchase no new things – there is one purchase I need to make, I’ll share what and why once it is complete (Finances)
Do not purchase shop coffee – this will be a significant challenge (Finances)
No alcohol – also a bit of a challenge as I so like a nice red (Health)
Finish reading a textbook – Transcend by Scott Barry Kaufman (Education)
Finish reading a novel – The Idiot by Fyodor Dostoevsky (Recreation)
Journal every day – this post is a result of this morning’s journal (Health)
Practice Active Constructive Responding (Relationships)
This may seem like a lot to take on. Perhaps it is, but many of these things are common, every day things that simply need focus and attention.
I have typed this as best I can by touch typing so I can tick that off for today. And as this is a blog post, that has been accomplished as well.
Tomorrow will be an update on my progress, how I’m feeling and what changes I’m sensing.
There are a number of ways to be happy. But all the ways I can think of have one thing in common: the present.
You can’t be happy in the past: it’s over. (Yes, you can be happy with the past!)
You can’t be happy in the future: it’s not here yet! (Yes, you can look forward to your future!)
But you can only be happy … now! Even when the future finally arrives, it transmogrifies into … now!
And, with that massive scientifically proven statement, let’s look at a facet that can affect our happiness.
What we consume.
I’m not talking about food but information.
A topic like this can go off on all sorts of tangents and we are all individuals so not every tangent will apply to everyone.
Let’s bring it back to ourselves. The rest of this article is for you to think about you! It has really made me think about the information I consume.
Is what we are consuming adding to our happiness, our contentment, our goals? Or is it debilitating?
I have a really good Twitter feed. The people I follow are inspirational and positive for the most part, many are quite witty and I enjoy their content. Some go off on rants then apologise then rant again. (I mute them for a while. Like sending them to the naughty corner! 😉)
But I’ve begun to notice my mood as I scroll through the feed, the same on Instagram. Am I being fed? Am I leaving the feed better than when I started? That is what I’d like to happen. Selfish? Possibly! But it’s my life and I want to be happy, content and satisfied for as much time as I can. Don’t you?
As Marcus Aurelius is often quoted, which also applies to our media based interactions:
When you wake up in the morning, tell yourself: The people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous, and surly. They are like this because they can’t tell good from evil.
Marcus Aurelius, Meditations
So the tough times, awkward situations and difficult people are going to occur. Why would I not seek to control what I consume if I can?
(To be fair, the people I work with are some of the best people I have ever worked with, so, there is that! 😀)
Even reading inspirational posts can leave you dissatisfied (I could never do that! It must be wonderful for them. If only I had the willpower!) We start off full of enthusiasm and then realise maybe we haven’t got what they clearly have!
This is not to say we shouldn’t read great works, and work on improving ourselves. Not at all. But we need to start where we are and not assume or think we get a head start based on someone else’s experience or story. And, sorry to say, are all stories true?
My point about consumption is to be cautious with what we consume. Can we use the information immediately? Can we apply the same rules as the author? I’d dare say, in most cases, no!
What to do
Many people I know, and I have done this, do a regular review of what they are consuming. Turning off the mainstream news is a start. Most of it is negative and many times, sensationalism. (They have their job to do, after all, which is sell information and product.)
And then we can look at our social media feed. Is it feeding you positively? Or is it leaving you a little despondent? Take the time to identify what is causing the downward trend and ask yourself if you need this. Maybe not. Unfollow.
Before I am accused of being a killjoy, I’m not suggesting you cut everything off! Not at all. But I am suggesting we look for those avenues that take us toward what we want a little more carefully.
One the areas I have taken to edit is the TV. I don’t think I’m an orphan here. I hear of a lot of shows that dramatise discord and conflict and many enjoy these. My wife included. She loves her crime shows. I admit we did watch Breaking Bad and The Good Wife in their entirety, among others.
Lately, I have decided to not get “caught up” in these types of shows simply because they depict conflict as part of their premise and I don’t need any more of that. I prefer a calming evening. We do watch re-runs of Friends, Big Bang and Brooklyn 99, Spy and I am enjoying the Welcome to Wrexham series.
As I am trying to convey, it’s not about total elimination of TV or other media but the discriminate review of what we consume to improve our mood, outlook and overall well being. As a very specific example, while we enjoy the Friends series, neither my wife and I can watch the episodes with “on again off again Ross and Rachel”. Others love that!
If you are engaged by certain elements of the media and they help you grow and be a better person, go nuts. The opinions above are mine, in an attempt to demonstrate the choices we have to enjoy some peace and solitude when we want it. And to gain control of what we consume to help us access that peace and solitude any time we like.
Just like too much coffee can give you the jitters, perhaps too much consumption of certain media can too. And also like coffee, some can consume coffee late at night and still get a good night’s sleep. Others … can’t! 😵💫
As always, you be you!
Not everyone is triggered by the same inputs. And, as I said in my opening, this can go off on many tangents that affect everyone differently. I’ve used examples to help you review your situation to help bring a little more joy and happiness to your “now”.
I hope, in some way, I’ve triggered some positive action for you.
We become what we consume.
As a man (person) thinketh, so is he!
Now you’ve read the paper, it’s time for the test, if you wish to play! 😉
For the next three days, check what you consume and mentally give it a tick or a cross. If you’re really keen, write them down in columns of “good vs evil” – just for fun. After three days, decide what you want to do with your lists!
It’s a cynical view of consultants that they’ll tell you what you want to hear! Not necessarily, what you need to hear.
But what if they are right? What time do you want it to be?
Consider this: the future is literally made up!
Every invention we have today started as a thought, a concept, an idea. Nothing more.
Edison may have been credited with inventing the light bulb but today, the question isn’t, “What light bulbs do you have?” It’s, “What light bulb do you want?”
When I offer to buy someone a coffee, the second question is: “What coffee do you want?” Not everyone wants a long back with cream! 🤷♂️
So, what kind of day do you want? If that’s too long term, what would a good hour look like? (Half hour? Moment?)
The point is, going back to the consultant question …
What do you want?
The real challenge for the consultant, and for us, is whether we have the efficacy to bring the goal to pass?
Efficacy: the ability to produce a desired or intended result.
It’s one thing to want a thing. It’s another thing to bring it about.
I would suggest though, that most of us, have that ability.
Want a new car? Do you have the ability to save?
Want to have a good day? Do you have the ability to plan and stick to a schedule you plan?
Want a peaceful demeanour? Do you have the ability to block out calamity?
I’d suggest we all have the abilities. Most of it comes to a choice. To do or not to do. (I seriously didn’t mean to channel Yoda! 🙄)
A lot of this comes down to moments. What will we do in the moment? What is our choice?
My current moment
I’m sitting here having a coffee (long black with cream, if you’re following along) and sourdough! I shouldn’t be having the sourdough for health reasons. Some can, I can’t! But it is so delicious. But there was a moment where I could have decided not to indulge. I chose to do so.
I’ll have the opportunity to choose again tomorrow. One moment at a time.
Back to the beginning Imagine I am your consultant. You’ve come to me looking for some clarity, some guidance on where t from here.
You ask: “Who and what am I?” My response: “Who and what do you want to be?”
My “who and what”
I have a list of items I read every day. These are my affirmations. They cover who and what I want to be. They are not true at the moment. They are my goals.
Reading them every day imprints them in my mind. It’s a subtle mechanism to re-orient how I see myself. Maybe that sounds woo-woo. Except it’s based on how the mind works.
Everything we believe about ourselves to be currently true has occurred the same way, either consciously, or subconsciously. The constant imprinting of a belief that becomes true!
James Clear writes about it this way (if you don’t believe me, maybe you’ll believe James! 😉)
In Atomic Habits, he mentions a situation with two smokers (note they are both currently smoking).
They are each offered a cigarette.
One responds with, “No thank you, I’m trying to quit.”
The other? “No thanks, I don’t smoke!”
And so …
The question isn’t, “Who are you?” The question is, “Who do you want to be?”
And then, like every human invention in history: you make it up!
Years ago I was in a church where there was the discipline of morning prayer. You could do this at home but, if you were a “disciple”, it was better to be seen at the church building praying, anywhere from 6am to 8am.
The discipline of a morning meditation* was really good. The need to be seen? Not so much. In fact, if you missed attending for a couple of days you got the “didn’t see you at morning prayer, brother!” So there was this expectation and, as young me, there was always the pursuit of trying to be better. Again, nothing wrong with that.
One day, I overheard a friend say he got up at 4am to pray. Holy prayer mats, Batman!
Not to be outdone, I also got up at 4am to pray.
This was hard! Partly because of another church custom: fellowship.
This was coffee and food after church to be friendly to others, encourage each other and build relationships. Another plus for church and similar communities.
But going to bed after 10:30 and getting up at 4am was a tough gig. Not to be deterred, I stuck it out for a couple of weeks. But in the end, it was too much. I had to pack the 4am starts in and try and be a normal person.
A month or so after that, feeling like a failure in my prayer habits and clearly a very unspiritual disciple, I mentioned my efforts to my friend.
He laughed: “You obviously didn’t hear the whole conversation!”
“Oh?”, I responded, wondering what I had missed.
“Yeah, what I was saying was I had got up at 4am one time to try and it was hopeless. It was stupid. I get up at 6:30 every day!”
Needless to say we both had a good laugh!
It’s obvious to say we shouldn’t compare ourselves to others but we tend to do this without thinking.
Here are some things to consider next time you’re scrolling Social Media:
What is their background? What do they bring to the situation you don’t know about?
What do they not say? This isn’t the sin of intentional omission, it could simply be they have information, skills, knowledge they take for granted they wouldn’t even think to share. For example a blogger with experience in journalism.
What effort do they put in that we can’t see? We only get to see the end product in many cases. I like it when people on YouTube give us a behind the scenes look at their set up. It brings a whole lot of context.
Don’t be a literalist. This is taking everything at face value. It becomes a binary argument: this OR that. Rarely is that the case. There are so many shades of grey! (More than 50, I’d say!)
What to do:
What do you admire about the person? Admiration is great, we need role models. What attributes do you see that you would like for yourself. Write them down.
Allow space for yourself. You are not, and cannot, be them. You can be you. What does that mean? Write it down.
What are your goals in this area? Have you defined them clearly? Write them down.
What tasks need to be addressed for you to fulfil #2? (you be you)
What actions can you take to start completing those tasks? When can you do the first of those tasks?
Another erroneous comparison I have made.
I follow Yiannis Christodoulou, on Twitter (@Yiannis_83). With 83 being in his profile I assume he is 20 years younger than me. He is quite the accomplished triathlete in his age group. But I assumed he had been doing this since he was a kid. I assumed he’s been brought up swimming, running and riding for decades!
If I compare myself to him, I probably can’t emulate his feats.
Read his tweet of 4 days ago:
He only started swimming 10 years ago! And he started to run! And yet he has achieved so much!
We can be very fickle.
We see people who have made it and we think we can do exactly the same, without knowing their background.
We also see people who are accomplished and we think we can’t emulate them, without knowing their background.
If that isn’t an endorsement for you be you, I don’t on know what is.
Don’t compare yourself to others.
Admire their feats, sure and now start where you are.
*Funny that back then we referred to meditation as new age woo-woo! (Maybe they still do!) 🙄
Also, thanks to Yiannis for allowing me to mention him and his success in his journey!
Have you noticed your self talk? Is it predominantly positive or negative? For most people it’s negative. Over 80% of our thoughts are negative, according to one study.
We beat ourselves up constantly over little things that don’t matter. What’s more, we do it over and over. So one possibly bad event, turns into multiple bad events simply because we repeat it. According to this article, your subconscious can’t tell the difference between a real or imagined event.
So we can literally make shit up and the mind and body will react as if it is real. Seriously, the truth is, you can make this shit up!
I often have conversations in my head about real and imagined scenarios. We all do this, don’t blink at me as if I’ve lost my mind. Off we go on our little, pointless tangents, often over inflating the situation and you can feel your heart rate increase.
We feel ourselves getting angry, anxious or even depressed. It’s like we are in a hole and the world is closing in on us. Hope is futile and we look for a doughnut shop, a couch and a soppy movie! Or a beer!
It doesn’t have to be this way.
What to do
When I was listening to Sam Harris’s meditation app Waking Up, Sam would lead me through a meditation and the challenge, or suggestion at the end, was to notice the “moments” between commitments. Say between meetings, or conversations, or when moving from one room to another, or heading out to lunch or coming back from lunch. Simple, everyday moments we all have.
Sam would instruct me to take a moment and determine to respond, rather than react. To take a breath and notice the breath. To be mindful rather than be on autopilot and rush to the next thing!
To be honest, it took me a while. I’d get through my day and and realise I had missed all the opportunities to “notice the moment”. You can imagine what that self talk was like!
But then, one day, I did notice. I literally caught myself saying, “I am leaving this meeting and I’m heading out to get something to eat.” Bingo! I had slowed down enough, or become aware enough, to notice a moment.
Noticing moments allows you space to take conscious action.
In terms of working on your self talk, take notice of your internal conversations. Determine the difference between a real conversation you are working through versus a rant that will never see the light of day.
When the rant is in full swing, notice it, and shut it down.
I do this all the time now and it really helps my mood and reduces my stress or anxiety.
I will literally notice the conversation in my head and call out the exaggerations. I’ll say to myself, “That didn’t happen, drop it!” and I stop the conversation in my head. I then put on the “half smile” I talked about here to move away from the dark clouds in my head to the sunshine.
We can’t always control what happens to us and we can all get caught out by impulsive self talk. But if we start to notice these moments, we can begin to respond and not react.
Sometimes just reading something like this is enough to trigger the ability to stop and notice.
Other times we need to be more conscious about this.
I suggest writing something down to read each morning. Or, as I have also done, I write what I want to be conscious of at the top of the page in my notebooks where I write my notes of meetings during the day. This way it’s always in front of me.
On days I forget, I simply remind myself I get another chance tomorrow!
“Start Happy” is a way to take stock every day, every moment and turn our attention to the positive things that are happening, if we are prepared to notice them.
This doesn’t mean everything will be perky 100% of the time but the good thing is we can reflect on challenges and difficult times and learn from them, even if that learning is simply: I survived.
When I first wake up, I decide to be happy. Just decide. Nothing more. No writing out a mantra or reading a passage of an inspirational book. I can do those things of course, and often do but, even after doing those activities, I still need to decide.
Being happy is a decision I make. And I can make that decision multiple times a day. Even in the midst of a storm. In fact, even better in the midst of a storm.
As I go through my day today, I’m conscious of my mood and feelings. Then, at those times when I feel myself getting frustrated, angry, tired, worn out, flat, I …smile.
Just a small one so people don’t think I’ve checked out.
There is a practice which the Vietnamese Zen teacher Thich Nhat Hanh calls a gentle half smile, which can indeed brighten our day, without needing to pretend that life is all wonderful.
MIYANDA THERAPY AND TRAINING
Try this. I’ve been doing it for months now and, each time I think to do it and wonder if the “magic” of the half smile will wear off – it doesn’t.
I used to hug my dog every day*. Multiple times. My family think I may have doted on him a little too much! I hugged him because I loved him ❤️ I hugged him when I was happy 😀 I hugged him whenever I saw him 🐕🦺 and … I hugged him when I was feeling down! 😞
The last part is what might help: doing something for someone else when I’m feeling down boosts my mood!
Often I think I need something, or someone, to help me when I’m feeling flat. But my dog scientifically** proved if I do something for someone when I’m flat, I feel better! Weird! 🤷♂️
Gratitude: the quality of being thankful; readiness to show appreciation for and to return kindness.
When we give a “hug”, or whatever it might be, we’re doing something for others and ourselves. If we pay a genuine compliment, learn something new, overcome an obstacle, offer to pay for someone’s groceries … you get the idea. When we put in the effort, we get a positive emotional return.
Whereas, sometimes we think it is when we get something that we feel better. And sure, getting stuff is cool, but if we wait to get stuff, we may be waiting … and waiting … 😳
Putting in the effort makes us feel better even though we are doing something for someone else. Even if they don’t care too much. We become a better person. We knowwe do. And no-one else needs to know that.
Don’t overthink this.
Who will you encounter today?
Family, friends, colleagues Mr and Mrs/Ms General Public?
What might you give today? You’ll feel better.
Try this for 7 days. Let me know how you go! #dontstress
*Unfortunately, we recently had to put Django to sleep due to his failing health health! We are still coming to grips with this. It broke our hearts.💔
**Possibly scientific, I need to do more research! 😉
We had the family over for a Spanish style meal (paella, which my Spanish friend, Gonzalo, will only allow me to call “Rice with Stuff” because it’s not true paella. Tastes good but! 😉)
Today’s post about a really cool idea I discovered while doing research about beliefs and how they impact our lives as well as a deep dive into stress, particularly the good stress, Eu-stress. More articles to come on those topics soon.
Oh, and if you’ve eaten too much over the weekend, #dontstress, just start again! (That’s what I’m doing! 😬)
On with the show!
Today’s newsletter is a link to an article by David Hoang. David writes the newsletter “Proof of Concept”. The article, Your Career Hype Doc, is from December 2020 but it is too good not to share.
David talks about having a Hype Document, kind of like a brag book of all your accomplishments. David got the idea from a 2019 post by Jessica Ivins where she writes about a Career Management Document.
My contribution is to encourage you to take the time to investigate this and write down your accomplishments. I hear so many times from so many people who look at their work and shrug it off as if it was nothing.
Write Stuff Down
I have noticed that I encourage people to write things down … a lot. This means taking time to think through the thoughts that pop into your head while you’re reading these posts or others you come across. Sometimes that can feel like a waste of time when we have so many other things to do. And if the information is important “I’m sure I’ll remember it!”
“The palest ink is better than the best memory.” – Chinese proverb
This isn’t to give you homework! 😉 It is to provide you with a structure to make the most of your readings. So, for your benefit, take the time to note down your accomplishments. Pick a time frame, whether that be weekly or monthly, like David. And review how well you have done.
You may not be where you want to be … but you won’t be where you were!
Most importantly, you’ll realise all of the things you do well. Which for some people, who tend to beat themselves up, will be a nice change. This really is an important activity.
Below is my progress for April. I’ve added a second page to my process.
The left had side is bullet points as I think of them throughout the month. I don’t edit them. I write as I think.
The right hand side is for looking for themes and summarising. I’ll do that at month’s end. That will help me encapsulate what I have done/achieved and I expect it will suggest next actions and directions to take.
Additional benefit: This would be a really good coaching tool for someone you’re working with. Ask them to take note of their daily or weekly wins. The have them review them with you when you catch up and, using there right hand side, ask them to articulate what this means for them! Could be quite powerful.
One last thing.
I’ve joined a gym, Flow Performance, here in Perth. If you’re in Perth, and can get to Balcatta, highly recommended! The community they have built over the past few years is amazing. And to that end I bought some Nike Metcon shoes, which seem to be quite popular in gyms. I also took the time to customise them a little. 😉