Building up to a set of resolutions is my new experiment in goal achievement.
In my experience, a long list of New Years resolutions is a recipe for failure. Just see my list of goals for 2017, it’s just too much and too likely that I will get downhearted when I miss one workout or eat what I shouldn’t and fall into the ah-screw-it trap.
So my alternative is to nail one resolution a week.
Week 1 – Binning the Biscuits
My first resolution is to stop eating biscuits. I am addicted. I know if I have one I will have MANY more. I can’t trust myself. So it’s an all out ban on biscuits. And week one has gone well. I didn’t eat one biscuit.
Yes it’s a small start. But an important one! Week 2 – Winning the Washing
Still with biscuits firmly off the menu I am approaching another daily resolution. With three kids the mountain of washing seems never ending. We decided about a year ago that washing was my detail. But I often slip and my wonderful wife ends up picking up the pieces. No biggy until now as she’s been on maternity leave. But now she’s back at work and I the washing just got real! So this week I’m going to aim to hit my “ten loads of washing a week” target (hopefully ten is enough otherwise it will increase!).
Week 3 – Managing to Meditate
Still not eating biscuits, still keeping in top of the washing this week I aim to make meditation a habit. I downloaded the headspace app about three months ago and I love it! I don’t do it but I love it… so this week I’m going to try and meditate at least five of the seven days.
Week 4 – Deep Work
Ok I’m still going it’s the last week in January and I’d say I’m going pretty well… I still haven’t eaten a biscuit, I’m staying on top of the washing, and I’ve meditated 7 out of the last 8 days. I’m reading Cal Newports book Deep Work which has a lot of fluff in it but a couple of important underlying lessons. It is useful in keeping my mind focused on when I’m working how important it is to focus without distractions. I’d say do read (or listen as I do) to the book as it does make a compelling case of why the habit of deep work is becoming more valuable and more rare at the same time. And how the next generation will be likely to only flourish as individuals if they have cultivated this habit.
So my plan for my next resolution is to work deeply on something three times a week. A ninety minute dive into work without distraction counts as a session.
I will be working on my portfolio, my knowledge and my business. Each week I could get into the habit of planning what day and what topic I will be deep working on. So this week: Monday: GP portfolio (with extra as required Tuesday). Wednesday: reading deeply into medicine. Thursday: business work.
Theres’s so many blog posts around about how the author is NOT making resolutions this year (“I’m just going to spend time being grateful”…) I thought I’d break the trend and actually make some and try to update this blog with how I get on…
There’s a MASSIVE amount here! I will be breaking these goals and habits down into achievable chunks in the next few posts…
First of all – a recap of 2016
As it turns out, 2016 was actually quite an eventful year….
What went well?
I reached my best physique ever by the summer.
this happened because I measured my weight and body fat a lot
as a result I concentrated on losing weight and gaining muscle
I got into running for a while
I surfed quite a lot – my surfing improved as a result
(sadly I lost my physique entirely by christmas as a result of 1. Stopping measuring 2. Stopping running 3. Eating A LOT of biscuits!)
My business started selling items and making money.
This was the result of working on my business in the evenings often when I didn’t really feel like it. There’s been a lot of ups and downs with the business but when I look back to this time last year it didn’t even exist so we’re going in the right direction!
I got a place to train to be a GP on my ideal rotation started training. I helped out on a TREATS course.
We had a new baby!! We had a fantastic holiday in France
I made a few new great friends
I left the band which was the right thing to do and remained friends the guys in the band.
What was hard?
My body regressed to the mean when I stopped measuring and stopped exercising and started eating crap again.
It was a bit hard eating well possibly.
I eat a lot of biscuits if I eat one biscuit
It was hard dealing with the rollarcoaster of sales.
It was hard doing a job I didn’t really enjoy or feel my skills were really aligned with. It’s hard doing the assessments when my attitude toward them is quite negative.
As always, a new baby puts pressure on sleep, on the relationship between Gels and I, and on our attitude toward the other kids.
It’s been hard keeping up with people like
So what about 2017?
Date Night OUT With Gels Once A Month
Schedual the night at least two weeks in advance
Book the babysitter at least one week in advance
Put these in the calendar
Time with friends once a month
Remember Birthdays – send cards for adults, pressies for kids
Throw a great summer party
Start a blog keeping me accountable to myself
Read deeply – making notes/learning lessons
10 loads a week
2 meals a week (update with more if required)
Get a pass on my ARCP
– three reflections each week
Do 3mini cex, 3 CBD and 1 MSF for each 6 month placement
Habit: Each on-call ask for CBD and Mini-cex
Be getting an average of 82% on passmedicine by Decemeber 2017
Three One-Hour blocks on passmedicine or e-learning a week.
Do a medical blog post once a week (mainly to keep a record of what I’ve learned) this should follow a period of reading on a new topic, or listening to a podcast.
Things to consider:
Working with Steve on Positivity in Medicine
Writing TREATS course manual
More active role in TREATS course
Get back to 11% body fat by 15th May, maintaining a weight of 78kg (this will force me to put on muscle and lose fat).
Build up to running three times a week and
working out three times a week
Run at least once , work out at least twice
Run at least once, work out at least twice,
Run at least twice, work out at least twice,
Run at least twice, work out at least twice,
Run at least twice, work out at three times,
Run at least twice, work out three times,
Week 7 and onward
Run three times, work out three times.
Stop eating junk food.
Mark a calendar with the number of days I’ve not eaten biscuits for and then try to beat it.
What gets measured gets managed
Use the sculpt app and weighing scales daily to measure my body fat and record the results.
Blog the results
Set up jmdwilliams.com and blog results
Be grateful every day
Write down three things I am grateful for every day and focus on each one for a minute.
Build up to a daily mindfulness meditative practice
– meditate at least once a week for the first two weeks
– meditate twice a week for week three and week four
– meditate three times a week for week five a week six
– meditate four times a week for week seven and eight
– meditate five times a week for week nine and ten
– meditate six times a week for week eleven and twelve
– meditate every day from week thirteen onwards
Build a positive mindset and an enthusiastic, positive approach with people I meet
Record and listen to positive messages reminding me of positive behaviour I want to instil in myself
Build my business to a point where I have a net profit of £7,500 a month.
Get wetsuits selling well
Decide on the future of the drybell
Build and launch the smart surf wear clothing line
Decide on whether I have time for Van Blog / website / book
Decide on blogging weight loss for shift workers
Collect email list of surfer customers
Become competent with book keeping side
3 times a week spend two hours on the business
Start the weight loss for shift workers part of the blog (potentially)
Get Mokansurf.com up a running as an ecommerce site.
Cut our credit card debt by one third
Work out what our debt is
Work out how much we need to pay off
Pay it off one 12th of that once a month.
Budget two hours once a month
Review financials once a week for an hour
House and Garden
Slide on side
Wood on roof
Window frame on front window
Rope on ladder
Patio on raised area
A bit more on campervan
Habit: any free weekend identify two hours and what I will work on during that time.
Habits for 2017
Schedule date night (once a month) two weeks in advance
Put date night in calander
Book babysitter at least two weeks in advance
Have list of friends and family birthdays and have block of cards for birthday cards
Three reflections a week on e-portfolio
Three one-hour blocks on passmedicine/elearning a week
One medical blog post a week
Run three times a week
Work out three times a week
Eat no more biscuits
Measure body fat on sculpt daily
Write down three things to be grateful for every day
Listen to personal affirmation daily
Work on business three times a week for at least two hours each time
Spend two hours a month working on personal budget
Pay off 2.5% of credit card debt each month
Free time at weekends should be spend on treehouse/raised area/campervan.