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  • The New Year is quickly approaching!

  • You know what that means - countless New Year's resolutions that you will create, and fail

  • to follow through on.

  • Only 9.2 percent of people ever achieve their New Year's resolutions.

  • But after watching this video, your odds will be much improved.

  • What's going on guys, Dr. Jubbal, MedSchoolInsiders.com.

  • So many of us get a jolt of excitement and inspiration for the New Year.

  • New Year, New You.

  • It's a clean slate – a chance to redefine yourself.

  • So you set off on creating a list of things you want to do differently this year, and

  • 12 months later, you find yourself leaving these promises unfulfilled.

  • And then the cycle repeats. So why do New Year's Resolutions fail?

  • The problem isn't you.

  • The problem is your system.

  • Right now, you rely on bursts of motivation and inspiration to carry your behavior changes.

  • But as I've spoken about at length in other videos, that doesn't sustain you.

  • You don't rise to the level of your goals.

  • You fall to the level of your systems.

  • Not only that, but most of us suck at creating goals.

  • We say things likequit smokingorlose weight”.

  • Maybe you've set out toread more booksoreat more healthy foodor evenlearn

  • to play an instrument.”

  • These goals place the focus way down the road, at the finish line.

  • In short, it's unrealistic, unsustainable, and doomed to fail.

  • When setting your New Year's resolutions and defining your goals, they should be S.M.A.R.T.

  • Obviously you don't want stupid goals, but when I say S.M.A.R.T., I'm referring to

  • goals that are Specific, Measurable, Achievable, Results-focused, and Time-bound.

  • Rather thanread more books,” tryread

  • one non-fiction book every 2 weeks by spending 30 minutes each night reading before sleeping.”

  • Rather thanget in shape,” trylosing

  • 5 pounds of body fat in 8 weeks by tracking my food intake and eating at a deficit of 400 calories.”

  • Rather thandouble my bench press,” try

  • improving 1 rep max by 10% in 3 months.”

  • Rather thango on social media less,”

  • trytrack social media use daily using iOS Screen Time and secure an average of 15

  • minutes or less per day over 7 days.”

  • Rather thanlearn to play an instrument,”

  • trylearn to play one song on guitar in 3 weeks.”

  • Nice!

  • Now your goals are rock solid and you're ready to take on all the New Year's resolutions,

  • right?

  • Not so fast.

  • Even with rock solid S.M.A.R.T.

  • goals, you're still quite likely to face some road blocks.

  • With too many goals and too few systems in place to reliably implement and sustain them,

  • it just won't work.

  • Instead, as Charles Duhigg points out in the Power of Habit, focus on a keystone habit

  • that results in a domino effect aligning multiple other areas in your life.

  • Small incremental improvements are more likely than dramatic shifts to result in the outcome

  • you desire.

  • For me, that was simply prioritizing going to the gym at minimum 5 days, but optimally

  • 6 days per week.

  • That was the keystone habit.

  • I didn't target a certain weight on my lifts, rapid muscle gain, cardiovascular fitness,

  • or postural improvements.

  • All of those are important outcomes to me, but I knew they would fall in line if I just

  • managed to be consistent in going to the gym.

  • And after a few months of sticking to it, I'm proud to say I've come a long way.

  • Going to the gym almost every day required me to ride my bike, so my cardiovascular fitness

  • improved.

  • Lifting regularly contributed to an increase in appetite, so I added mass and strength.

  • I performed a balanced weight training program, so naturally my posture and flexibility improved

  • as well.

  • Figure out what your own keystone habit is and drive your energy and focus there.

  • Embrace the Inevitable Look, it's going to happen.

  • Whether one week or one month into the new year, you're going to slip up.

  • You'll miss that day at the gym, or you'll find yourself watching F1 racing when you

  • should have been studying instead.

  • The fact that you slipped in a moment of weakness isn't the important part.

  • The important part is what you do next.

  • If you get discouraged, give up, and revert back to your old ways, then you've failed.

  • But if you know you're going to have bumps along the way, then you'll get back up,

  • brush it off, and re-evaluate your system and strengthen it so that it doesn't happen

  • again.

  • Going back to my regular gym sessions – I found that when I pushed the session

  • past 6PM, I had a much higher failure rate.

  • After realizing this pattern, I readjusted my system and began ensuring I would go to

  • the gym in the morning or at latest mid-afternoon.

  • Lastly, don't feel pressured into making

  • New Year's resolutions.

  • I used to since everyone else did, But now, I haven't made New Year's resolutions

  • in years.

  • I find that it just doesn't appeal to my personality.

  • For those of you who are scratching your heads, check out my video on the four personality

  • tendencies, where I go over how you can use study hacks and productivity habits that cater

  • to your personality type.

  • As a questioner, the way I see it is, I create new habits and implement systems any time

  • of the year, not on an arbitrary day just because it's a new year.

  • For example, in 2013 I started a plant-based diet just 3 days before Thanksgiving.

  • I'm no longer on a plant based diet, but that's another story.

  • People thought I was crazy for starting this diet shift just days before a holiday that

  • focuses on food, but to me, it didn't matter whether I started the day before Thanksgiving

  • or the day after.

  • It was a decision I made and I was focused on implementing it, regardless of outside variables.

  • This works for me, but it isn't for everyone, and there's nothing wrong with setting New

  • Year's resolutions.

  • But I urge you to not get carried away in the self-congratulatory behavior of setting resolutions,

  • and instead focus on implementing the systems that, over the long term, will deliver the

  • results that you seek.

  • Now, did you enjoy this video?

  • I actually got the idea from speaking with one of my Patreon supporters on our monthly

  • video chat.

  • If you too would like to support Med School Insiders and have your voice heard on upcoming

  • videos, consider supporting us on Patreon.

  • Your support makes it possible for us to continue producing videos like these.

  • In return, you'll receive exclusive Patreon-only access to video chats with me, and much more.

  • There's commentary to go along with each YouTube video where I dive in depth and explain

  • the inspiration and additional points that I couldn't fit in the original video.

  • The commentary for this video goes more in depth with additional New Year's

  • resolutions examples and success stories.

  • There's also behind-the-scenes access where you can see how I research and create my videos,

  • as well as a monthly Q&A where I answer all of your questions.

  • Visit patreon.com/medschoolinsiders to learn more.

  • If you liked the video, let me know with a thumbs up, and leave a comment below

  • Let me know, what are your New Year's resolutions for this year.

  • New videos every Saturday morning, so make sure you're subscribed, and I will see you guys in that next one

The New Year is quickly approaching!

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NEW YEAR'S RESOLUTIONS | Overcome the Odds

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    Summer posted on 2020/09/16
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