THE PATH TO LIMITLESS - WEEK 6
THE FINAL PUSH
Welcome to the final week of the Limitless Challenge, where we put together all the pieces and structure our future with the systems we need to
Live Limitless.
We know that the process of Conditioning requires frequency + predictability. We also know that our environments, stimuli and reinforcements play a huge role. And this week, we’re going to try to create and implement a system for dominating life.
In this Check In, we do a deep dive into James Clear’s approach to Habit Building and we will continue to explore these concepts all week!
Missed the Workshop with Pieter + Emylee? Catch it here…
LET’S DIVE IN, SHALL WE?
Go through each category in this list and come up with 1-5 habits/actions/systems.
What do you already do on a regular basis? Things like paying your bills, responding to email, eating and exercising. You should have a system for each of those things that helps you to be both efficient and effective.
What do you WANT to do? This is where your goals come in to play. Think of the things you’ve been dreaming about for the past 5+ weeks and mark them down. Do you want to lose weight? Save more? Read more? Travel? Don’t just have a goal to do those things someday. Create systems that allow you to do them today.
Is there any habit you want to quit? Drinking, staying up too late, procrastinating, caffeine…There are many guilty pleasures we have that we are working to nix, but we need a clear system to help us overcome these powerful habits.
Is there any process you want to streamline or make easier? Think of the habits/actions that you want apart of your life for the long haul? What do you want to do FOREVER?
Now that we’ve covered what needs systems in your life, let’s move on to structuring a plan of action…
HOW TO BUILD YOUR SYSTEM
The following exercise is an incredible tool provided from James Clear in his book Atomic Habits
Think of some of the habits and systems you listed in the previous section.
Start with one habit and see if you can find ways to Make it Obvious, Attractive, Easy + Satisfying.
I’ll use my goal to have a solid Morning Routine that involves having a full hour to myself before Wyatt wakes up that includes fasted cardio, journaling + hydration before caffeine.
MAKE IT OBVIOUS - I set out my workout clothes the night before + pull out the bike so it’s ready for me to go.
MAKE IT ATTRACTIVE - I bundle the habit I’m trying to build with a habit I already love like listening to my favorite morning radio show while doing cardio + self talk how great and accomplished I feel after!
MAKE IT EASY - I started small! Wake up at 6:30 and doing 15 minutes only then I stretched that to 1hour in 5 weeks.
MAKE IT SATISFYING - I give myself the reward of a cup of coffee upon completion of my Morning Routine
Let’s also try it with a habit we’re trying to BREAK— like Drinking wine every night…
MAKE IT INVISIBLE - Either don’t have it in the house or put it in an area that’s hard to get to like the Garage
MAKE IT UNATTRACTIVE - Self Talk how hung over, dehydrated + slow you’ll feel tomorrow if you drink too much tonight
MAKE IT DIFFICULT - Increase the amount of steps to get to the act, like not having a bottle opener or telling yourself you can only have it one day per week so it’s not a habit you’re drawn to do every day.
MAKE IT UNSATISFYING - Pair the habit with a “Consequence” like “If I drink tonight, I have to run 5 miles or I have to mow the lawn, or I have to do my least favorite chore” See if you can bundle your guilty pleasure with a not-so-pleasurable act to trick yourself into making the habit undesirable. Alternatively, you could use alcohol as a reward (one day per week, post-chore, etc)
These are just quick examples to get your own wheels turning, but we’d love to hear some of your strategies to help build + break habits!
THIS WEEKS FOCUS: GET OUTSIDE
GOAL : 1-3 Mile Walk/Run - 7 DAYS THIS WEEK
In the final week of PAC Limitless Challenge, we ask you to hone in our 6th Action Item- GET OUTSIDE. Fresh air, Vitamin D, birdwatching, playing a sport, Going for a stroll or a run. You get the idea. If the weathers nice, there’s a million things we can do to appreciate the gift of Mother Nature.
Take time off screens + look out at what’s around you. Set a goal - 15 min outside or 1-3 mile walk. Start there + let’s all make a bigger commitment to get outside of ourselves and into the big beautiful world around us.
WEEKLY ACTION ITEMS
How many days per week do you think you could realistically commit to the following actions (Pick # between 0-7): Fill out survey below to share with your coach!
Be realistic with yourself and know that the key is sustainability, not obsession or shortlived max efforts.
It is a practice in showing up, self discovery, and creating realistic “commitments” to building stronger habits.
NOW LET’S PLEDGE
& Reflect on Week 5
As always, let us know if you have any questions or need help navigating this week!
Let’s get after it,
Pieter + Emylee