How to Change Your Behaviors

In this post, I had the great pleasure to pick the brain of one of the smartest guys in creating positive change!

UJ Ramdas is the author of The Five Minute Journal, a truly remarkable book at sky rocketing your life and success.

Main Takeaways

Most people mess up when starting something new. Whether that is breaking bad habits, working towards building the body of a Greek God, focusing in on their diet, etc.

So the question to now ask is…

How do we create this positive momentum to push through any struggle or difficulty and get awesome results?

What’s Your Leverage?

It first comes down to leverage. No, we aren’t talking about outside resources or anything of that nature.

What’s your reason ‘why’?

And not just because you want to lose weight, for example. You need to keep digging deeper and deeper until you hit some serious reasons why you want to accomplish something, full of emotion.

That is your drive!

UJ was actually in a fatal motorcycle accident.

After laying in a hospital bed not being able to move and seeing most of his body deteriorate; this was devastating for him. He ended up losing 15-20 lbs of muscle mass. Being a naturally skinny guy, this was very bad for him.

But right then and there…

He wanted to prove to his body who was boss! He made the decision that he was going to regain his muscle and strength and get his life back!

That was a core decision driven by true emotion and desire. That is leverage.

So keep asking yourself again and again for your reason ‘why’. What do you want to put all of your time, energy, and effort into?

This will compel you to take action!

If you don’t have any emotional leverage point. You have no leverage. And without that, there is no difference between a goal you set for yourself and a made up dream.

Surround Yourself With The Right People

No matter how powerful you think your will power is or how much you can resist temptation, bad habits are contagious.

You need to surround yourself with the right people to keep you aligned with your goals.

If the people you are involved with are overweight, or love to lay around and play video games while eating junk food all day; well you now put yourself in a position where you are more likely to do the same thing.

A powerful strategy is actually to surround yourself with people who are more ahead of you. This can be intimidating at first, but this is good!

You need to learn to love the feeling of intimidation and force yourself to push forward. This is where the real growth happens and you become the person you want to be!

Write Your Goals Down

Make sure you are following my Instagram to stay updated!

It has been proven over and over again that if you write things down, you are more likely to take action on them.

I am an exact testament to this.

8 months ago I started to write down where I wanted to be in life. How much I wanted to grow Kinobody, my fitness goals, that I wanted to travel more and meet amazing people and my subscribers.

And I took action!

You have been seeing the amazing growth with Kinobody. I have been hanging with more and more amazing people and even my subscribers are recognizing me on the streets!

Writing things down is truly so powerful.

Don’t Be A Hero

You don’t need to strive for rapid change.

If the only thing you took from this post today was to write your goals down. Fantastic. Start with that.

You need to strive for that tiny unit of progress each and every day. These tiny increments of progress everyday will add up over time!

For example, I talk a lot about the importance of micro loading on your key exercises to make consistent strength gains.

Now, adding 2.5 lbs to the bar may not seem like a lot… But 2.5 lbs each week, over the course of 52 weeks…

THAT is a lot of weight!

The Five Minute Journal Routine

This routine is so powerful with improving your happiness and well being.

If you can learn how to conquer each day.

You learn how to conquer life.

The Routine

Morning Time:

  1. Write down 3 things you are grateful for today.
  2. Write down 3 things that would make today great.
  3. Finish with writing down an affirmation or who you would like to show up as today.

For example, this could be something like:

I am confident and comfortable in my own skin, and I live with passion and purpose.

Night Time:

  1. Write down 3 amazing things that happened today.
  2. Write down how you could have made today better.

Closing Thoughts

The beginning and end of your day are the two most important parts. By doing this routine, you will begin to create how you want to live each day!

You will feel good writing these things too. While also teaching you how to become more aware in yourself and everything in your life.

If you are ready to transform your physique, take the Kinobody Physique Survey to find the best program for your fitness goals.

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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