- If you say you're gonna do something,
do you actually do it?
That's called commitment and I'm not talking
about the kinda commitment that you make
to a spouse or a partner or even your kids
or even in a contract.
I'm talking about the kinda commitment
that you make to yourself.
The kinda commitment
that you're more likely (handle clattering)
(static crackling)
(lively music)
I recently bought this new rowing machine
and I'm excited because I used to row in college.
I was in the best shape of my life back then.
I wanna get back to that.
But I know that, for things like this,
I basically have two options here.
(machine rumbling) (Pat exhaling)
So I've had this rowing machine,
(coughing) torture machine (clears throat)
for about two weeks now
and I've been rowing casually,
just gettin' my form down and by getting into a good groove.
Today, I'm supposed to row as fast as I can for 2000 meters
on this thing.
And I'll tell you right now, I do not wanna do this.
But I also definitely
don't wanna quit. (gentle music)
(Pat exhales)
If you've ever wanted to be stronger,
happier, healthier, or more productive,
then you've likely tried starting new habits
to support this better version of yourself.
And starting is the easy, that's the easy part.
We've all started a lot of things.
You just go.
But how often do we actually finish?
How often do we actually commit to what we say
we're going to do? (upbeat music)
Why do we quit?
To help us figure this out so we stop quitting,
we have to uncover the pattern
that all of us humans go through.
Phase one, realization.
Something isn't quite right.
Maybe you're gaining a little bit of weight
or you're not checking off your to do list every day.
Maybe you're just super stressed.
You have so much stuff going on and you know
you need to slow do, which leads to the realization
that you need to make a change.
But you know it's not gonna happen overnight.
You need to start a new habit, a practice,
to support this change that you want.
As Aristotle said, "We are what we repeatedly do.
"Excellence is not an act, but a habit."
And so you make a decision to start a new one.
(rowing machine whirring)
Phase two, excitement.
You're stoked. (lively music)
The new you is on the other side of doing this.
So you prepare for it and you might even spend some money
to help support the cause.
Those new shoes for the runs you're going to go on,
that new journal that you're going to write in each day,
that Peloton bike or the rowing machine
that you've invested in.
You're ready.
You set clear goals.
And it's this excitement that we all love the most
more than anything.
The what ifs.
What if I do look better?
What if I do have less stress?
What if I do start a new business?
What if I did finally write that book?
But you know none of that matters until you start.
You gotta put in the work, which takes us
to phase three,
the initial drive.
You're not just all talk.
You're walking the walk, too,
or in my case here, rowing the row.
In the beginning it's easy because it's new.
You've got that new energy.
You're so excited about it.
You might even be so excited you wanna let others
know about it, too.
So what do you do?
You might share about it on social media
and then people like it, they comment on it.
So it fires you up even more.
And that's awesome.
There's nothing wrong with that.
Accountability is fantastic.
But starting is just part of the equation.
Because even after just a short period of time,
phase four inevitably starts,
losing momentum. (tense music)
Now it's not so new anymore
and it's getting harder.
The honeymoon period is over
and whatever you were excited about before
becomes repetitive and boring.
It's like a chore now
and you're long past the excitement of just getting started.
Instead you say to yourself, I have to do this again
and then again?
And what eventually happens?
You begin questioning the whole thing
so you start to slow down.
You start to reconsider.
The idea of giving up or just wondering
whether it's all for nothing
starts to creep in your head.
Why?
Because now it's hard and now it's boring.
But this, this is where (exciting music)
the real test comes in.
This is the moment where you decide
whether or not you're actually committed to doing this.
When it is hard, (dramatic music)
when you feel the pain,
when you are struggling,
when you don't wanna do this anymore
are you going to honor your commitment?
Our lives are like "Choose Your Own Adventure" stories.
And it's in these moments that define who we are.
You can either choose to go down the hard path
that puts you in a better spot
or you can choose to go back to where you came from,
safer, sure, but without any positive change.
The question is, though, in this moment
of hard, boring, mundane, I wanna give up,
I wanna quit, what is going to keep you going?
Pulling from one of my favorite books, "Atomic Habits",
written by my good friend James Clear,
I recommend two things that have helped me personally.
(gentle music)
Number one, reprogramming the story in our minds
from I have to do this to I get to do this.
I get to be on this machine.
I get the opportunity to work out and improve on my health.
And number two, knowing that losing motivation
is completely normal.
But it's those who persist who get the reward.
The reward is on the other end
of this hard work and boredom.
This is the universe
testing us as if it's asking (lively music)
well, how much do you really want this?
As James writes, "There will be days
"when you feel like quitting.
"When you start a business, there'll be days
"when you don't feel like showing up.
"When you're at the gym, there'll be sets
"that you just don't feel like finishing.
(emotional music)
"When it's time to write, there'll be days
"that you don't feel like typing.
"But stepping up when it's annoying or painful
"or draining to do so, that's what makes the difference
"between a professional and an amateur."
And so if you choose, and only if you choose to do so,
you get to go into phase five,
going beyond your known limits
even though you think you can't.
In Jesse Itzler's book, "Living with a Seal",
that's a Navy Seal, not the animal,
he discovered the 40% rule.
- One of the things that Seal said to me
and it's in the book,
he would say that when your mind is telling you you're done,
you're really only 40% done.
And he had a motto, "If it doesn't suck, we don't do it".
And that was his way of every day forcing us
to get uncomfortable to figure out what our baseline was
and what our comfort level was.
(dynamic music) - In rowing,
there's something called a power 10.
And it's when you're in a race,
for 10 strokes, you pull as hard as you can
to gain on the boat ahead of you.
And 10 times out of 10, when you're in the middle
of a race, even though you think
you don't have the energy to do this,
you do.
Power 10 in three strokes,
three,
two,
last one.
Let's push off with those feet.
One,
two,
three,
four,
five.
(dynamic music)
Try putting a power 10 (upbeat music)
in your habits every once in a while.
You'll surprise yourself.
Also look at the camera every once in a while.
With people watching you, (gentle music)
sometimes you can't help but keep going further,
keep pushing a little bit harder.
Remember why you decided to do this in the first place.
And through all the pain, the repetitiveness,
the doubts, the demons telling you to stop,
you keep going anyway
for no one other than you.
You're doing this for you.
(gentle music)
Now, I'm not the best rower in the world.
I could still work on my form,
I could still push even harder.
And based on these numbers, I realize that I have
a long way to go until I'm even close to where I was
back in college.
But that doesn't matter.
What matters is (inspirational music)
every single time I get on this thing,
I'm a little bit better than the version I was
the last time.
And if you push through and you keep going,
eventually finish and you complete (panting)
and then before you know it, you've done it.
And that's the moment to be proud.
Celebrate those small wins and realize
you just set a new benchmark for your future self
to improve upon.
And after you catch your breath, you realize,
well guess what, you're back to where you were
but a better version of yourself
with one new session under your belt for the next time.
more experience, more confident.
(dramatic music)
You don't have to do this again,
you get to do it again.
And the results, well, they don't come immediately.
You don't see improvement after just one session
or just one week or even just one month.
The results come from the cumulative effort
you continue to put in to improve
just a little bit more each time.
It comes from commitment.
This is a story about commitment.
What do you get to do?
Let me know in the comment section below.
And if you've enjoyed this video, please like
and consider subscribing.
Thank you. (gentle music)
And here's to you, your goals,
and your better future self. (Pat panting)
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