As many reps as possible in 5:00
25 Double unders
3 Pull-ups
25 Double unders
6 Pull-ups
25 Double unders
9 Pull-ups
25 Double unders
12 Pull-ups
*Continue in this fashion until the clock hits 5:00.
5:00 Rest
As many reps as possible in 5:00
3 Cal Bike or row
3 Handstand push-ups
6 Cal Bike or row
6 Handstand push-ups
9 Cal Bike or row
9 Handstand push-ups
12 Cal Bike or row
12 Handstand push-ups
*Continue in this fashion until the clock hits 5:00.
Post reps to BTWB
The start of a new week always has me feeling like I have a ton of tasks to accomplish. This feeling leads to me procrastinating. While I was procrastinating starting my tasks, I came across the following blog post and thought it was relevant. The full post can be read by clicking HERE
Two Simple Habits of Non-Procrastinators from Zen Habits.net
Compassion for Future Self
I think non-procrastinators formed this habit when they were in elementary school, and don’t even realize they’re doing it much of the time. Something happened when they were young — maybe they turned something in late because they procrastinated, or they had to do it last-minute and really hated it — but they learned that putting things off equals future pain.
So instead, they have a mental habit of thinking:
- If I put this off, it will just be more trouble for me in the future; or
- If I do this now, I will be happier in the future; so therefore
- I should just get it over with and do it now.
So simple, and yet this must be ingrained as a habit.
To change the habit, pause and be more deliberate. Think about your future self, tomorrow or a year from now. What action taken today, and repeatedly, would make this future self happier? How can you be compassion with this future self, so that they don’t have to suffer?
Practice it and make it a habit. It’s simple, but again, combine it with the next habit, and you’ll see the power of this method.
Make the Steps Easy & Doable
The habit really is this: make the task seem so doable that starting it will be easy. Once you’ve started, you’re in. You’re already moving, so you just keep moving. So the key is to get moving in the first place, and you do that by making it seem really easy to start. You kind of trick your present self into starting so that your future self will be happier. But it’s not really a trick, as it really can be easy to start, but we build the task up in our minds into something so hard and painful that we put it off. If we just start, we’ll see that it’s not so bad.
So when you’re contemplating a task or project, make it a habit of thinking about how easy it will be to start. Easy, doable, small. Just think about how easy it is to start, don’t think about the whole thing. The truth is, you can’t do the whole thing, not at once … all you can do is the next simple step. Focus on that.
Combine these two things and see what happens. Empathize with your future self, and then just think about the smallest possible way to start. Be just like a non-procrastinator!
