Using the Compound Effect to Reach Your Goals
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I’m going to start this episode off by sharing a few stats with you on new years resolutions…
Of those who make a New Year’s resolution, after 1 week 75% are still successful in keeping it. After two weeks, the number drops to 71%. After 1 month, the number drops again to 64%.
And after 6 months, 46% of people who make a resolution are still successful in keeping it. In comparison, of those people who have similar goals but do not set a resolution, only 4% are still successful after 6 months.
Don’t let yourself become a statisitic. In order to do this, we need to break our all or nothing mentality. That’s why I want to chat with you about the compound effect and how this can help you break that mentality.
If you want help buiding new habits this year, it’s time you join my honor your body challenge. This is a challenge to help you jump start long term habits that will bring you long term results.
We start on Monday January 17th!
This 4 week challenge designed to help you commit or re-commit to honoring your body through movement, macros and mindset! It is a great way for anyone looking at starting the new year strong with their health. Starting off on an accelerated path will give momentum that can last all year long!
Sign up here.
TRANSCRIPT:
Hey, hey, beautiful human. Can I steal five minutes of your time? I have something super important to share with you, but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace Your Real with me, Julie Ledbetter. I'm about to give you a quick tip for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go.
Hello, and welcome back to another bonus episode of the Embrace Your Real podcast. I'm going to start out this episode by sharing a few stats with you on new year's resolutions. Of those who make a new year's resolution, after one week, 75% are still successful in keeping it. After two weeks, the number drops to 71%. After one month, the number drops again to 64%. And after six months of making a new year's resolution, 46% of people who have made that resolution are still successful in keeping it. In comparison, of those who have similar goals but do not set a resolution, only four percent are successful after six months.
This year, I don't want you to let yourself become a statistic, but in order to do this, you have to break the all or nothing mentality, which is why in today's episode, I wanted to chat with you about the compound effect and how this can help you break that mentality. But before I do, I wanted to share this super sweet review. It comes from Emily Nicole. She says, "I never miss an episode. This show is the best. Julie's podcast is one of my absolute favorites. I always look forward to her episodes twice a week, and I truly appreciate her knowledge and passion about health and fitness, and just helping us become the best versions of ourself. She's so easy to listen to, and I always learn something from her episodes. Thank you for all that you do, Julie. You are amazing, and you're helping me embrace my real more and more all of the time." I love this so much. Thank you, Emily, for your review.
I am still doing the review giveaway. So if you haven't entered, or if you are wanting to get a free challenge entry to the winter 2022 Honor Your Body Challenge, I am randomly selecting one person every single week who leaves a review on Apple podcast. So if you have an Apple device, a MacBook, an iPad, an iPhone, you can type in Embrace Your Real to Apple podcast and you can leave a rating and review. If you don't have an Apple device, I want to encourage you to steal your friend's Apple device, or your family member's Apple device, and just say, "Hey, I need to go to Apple podcast really fast, and I'm going to leave a review." Because that is actually the only place that we get reviews for the podcast that we can monitor. So thank you in advance for those of you guys who head over to Apple podcast. Also, make sure you're subscribed so that you never miss an episode.
And every single week from this point until January 17th, I will be picking one winner to win a free challenge entry into the Honor Your Body Challenge, winter 2022. And if you've already purchased a challenge entry because you didn't want to miss out and you get randomly selected, you'll get refunded. So it's a win-win situation. You can go to honoryourbodychallenge.com, that's honoryourbodychallenge.com, to learn more about the challenge. We start Monday, January 17th. You're not going to want to miss it. Check it out. Link will be in the show notes below.
Okay, so let's dive into today's bonus episode. So what is the compound effect, and how can it help you? First of all, this idea came from Darren Hardy's book, The Compound Effect. Essentially, the compound effect is the simple principle of reaping huge rewards from a series of small, smart choices. These small little things that you do on this path to where you want to be sometimes feel almost so insignificant that you may not feel like it's worth it, but here's the thing. Done over a long period of time, six months, one year, or even three years, these small habits compound and they will likely lead you to reaching your overall goals in a shorter period of time than you normally would have.
You may not notice them compounding, and other people may not notice either, but you need to realize that just because they don't have an immediate impact doesn't mean that they won't have a significant impact. Let me say that again. Just because they don't have an immediate impact doesn't mean that they won't have a significant impact. For example, let's say that you decide to cut 120 calories from your daily intake. This doesn't sound like a lot, and it actually sounds something that is quite easy to do, right? It's only 120 calories. But over the course of six months, that's equal to cutting 21,600 calories, which equates to over six pounds. And over the course of two years, that's 87,500 calories, which equates to 25 pounds. So do you see how the small change of cutting 125 calories compounded into a significant result of losing 25 pounds, or equating to 25 pounds, depending on if you build muscle and all the other scientific things that go into you reaching your goals?
Like I said, small changes over time can lead to significant results. These small changes can also trigger a ripple effect. That is when one habit triggers you to start another habit, that triggers you to start another habit, and so on and so forth. For example, let's say that you decide to put your phone away at 7:30PM every single night. Instead of scrolling on your phone for hours, you pick up a book. Reading books makes you feel extremely tired. So instead of staying up till midnight scrolling on TikTok, you're now actually falling asleep at 9:00PM. Now that you're going to bed earlier, you're actually waking up earlier.
And now that you're awake earlier, you actually feel rested when you wake up, which is leading you to have more energy in the mornings to get your workouts in. So now you're working out more and you're more likely to reach your health and fitness goals. But do you see how one thing, you putting your phone away at 7:30, the habit of you telling yourself, I'm going to put aside my phone, I'm going to pick up a book, is now helping you lead you to reaching your health and fitness goals. This is actually called the ripple effect.
So now I want you to stop and think about how you can utilize the compound and ripple effect in your favor to help you reach your goals 365 days from now. This is honestly why I'm so passionate about consistency. I preach it all the dang time. Even if it is done imperfectly, regardless, it will compound. Imperfect action done consistently will compound. So again, if something doesn't bring you instant results, remember that they likely will lead to significant results if you're consistent, which is ultimately way more important.
If you are actually wanting to build new habits this year, I want to encourage you to join the Honor Your Body Challenge. Like I mentioned earlier in this episode, you can go to honoryourbodychallenge.com to learn more. But I truly believe that when you take this truth and when you take this concept of compound and ripple effect in your life, it could be in your health and fitness goals, it could be in your relational goals, it could be in your spiritual goals, it could be in your financial goals, think about the financial goals that you could achieve if you put aside 10 bucks a week, or if you put aside 15 bucks a week. Just think about that. 10 bucks a week doesn't sound like that much, but compounded over time, that leads to big results.
Or think about in your relationships. If you put aside 30 minutes a night to have intentional time with your spouse or your significant other or your kids or whatever relationship it is that you are wanting to invest in, think about that. It might not even be every single night. It could be three nights a week. That compounded over time will give you significant positive results.
It could be in your spiritual walk, where you're like, I'm going to wake up 10 minutes earlier and I'm going to pray, or I'm going to journal, or I'm going to read the Bible. It could be in your health and fitness, like I talked about. It could be in working out and moving your body. The sky is the limit. But just remember in every single positive thing, this could also be negative, as well. And so I want you to identify the things and the areas in your life that maybe have been small habits that you have been implementing that are now leading you down to a significant result that's a negative result in your life.
So when this podcast is over, I want you to take five to 10 minutes when you can. It could be tonight, it could be tomorrow morning or this upcoming weekend, and I want you to identify what are the negative things that maybe you have allowed yourself in that are compounding and they're having a ripple effect in your life. And what are the positive things that you could implement into your life that really could lead to significant positive changes over time?
I would love to know what you come up with. I would love to see your aha moment. So be sure to screenshot this episode. You can post it up on your story. If you have a friend or a sister or someone in your life that you feel like would benefit from this episode, I just ask that you share it out with them. You can copy the link, send it to them in a text message. Again, like I mentioned, you could post it up on your story. Be sure to tag me because I love connecting with you guys and I love seeing your aha moments.
And lastly, if you are interested in joining the Honor Your Body Challenge, you can go honoryourbodychallenge.com. That's honoryourbodychallenge.com. We start on January 17th. Spots are limited. I want you in. If you are ready to change your trajectory this year, 2022, this challenge is for you. I am so pumped to do it alongside of you, and I cannot wait to get started. That is all that I have for today's episode. Thank you so much for tuning in, and I'll talk to you in the next one.
All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so, Julie A. Ledbetter, yes, it's with an A in the middle, for that daily post-workout real talk, healthy tips and tricks, and honest accountability to keep your mind and heart in check. The second thing, be sure to subscribe to Apple podcast to never miss an episode.
Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it.