HOW I USE SCIENCE TO BOUNCE BACK FAST AFTER GETTING OFF TRACK ๐ช
A week ago, I attended the 4-Day Elite Circle Mastermind together with over 20 successful people.
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One part of the event was the learning and sharing, while the other part was about HAVING FUN.
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Syempre, hindi naman pwedeng puro aral at seryosong usap lang. Ang boring nun.
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Kaya naman may island hopping kami, games, snorkeling, inuman (sila), sayawan..
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.. and all these fun activities made the whole experience magical.
And since minsan lang mangyari yung mga ganito, I purposely allowed myself to get off track sa ibang good habits ko, such as:
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Exercise
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Business work
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Meditation
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Structured eating
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And some more
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Sabi ko:
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"๐๐ข๐จ๐ข๐จ๐ข๐ธ๐ข ๐ฌ๐ฐ ๐ฏ๐ข๐ฎ๐ข๐ฏ ๐บ๐ถ๐ฏ ๐ฑ๐ข๐จ๐ฃ๐ข๐ญ๐ช๐ฌ ๐ด๐ข ๐๐ข๐ฏ๐ช๐ญ๐ข ๐ฆ๐ฉ, ๐ฃ๐ข๐ฌ๐ข๐ด๐บ๐ฐ๐ฏ ๐ฎ๐ฐ๐ฅ๐ฆ ๐ฎ๐ถ๐ฏ๐ข ๐ฌ๐ฐ. ๐๐ข๐ฅ๐ข๐ญ๐ช ๐ฏ๐ข๐ฎ๐ข๐ฏ ๐ฃ๐ถ๐ฎ๐ข๐ญ๐ช๐ฌ."
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And boy, I was wrong.
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Akala ko pag uwi ko sa bahay (sa territory ko ng good habits), makakabalik agad ako ng mabilis. Hindi pala.
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It's been how many days at nakahilata pa rin ako, mindlessly scrolling social media at nag aadik sa cheap dopamine.
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Natapos ko na rin nga yung anime na 'Apothecary' at 'Chainsaw Man' sa Netflix eh. ๐
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But yung routines ko sa deep work, gym, meditation, sleep, at work?
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Wala pa rin.
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Yung score ko sa Kaizen (fitness + personal development) tracker? It was 68%..
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.. which goes to show how shitty my habits were. ๐
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Nakakainis yung ganito noh? Yung alam mo naman yung gagawin at motivated ka naman, pero hindi ka makabalik.
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It sucks.
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And what makes it worse is that people believe in me as the "habits expert"..
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.. and nothing triggers impostor syndrome more than that.
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Good thing, madami akong journal entries for such situations na pwede kong balik-balikan.
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Entries that I wrote for my future self knowing that the same challenges are going to come, nonstop.
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So that's what I did.
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Pumunta ako sa journal ko, searched the term "off track" and found plenty of past entries.
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I read them one by one and was reminded of the lessons I wrote down.
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And in a few days, I was back on track. ๐
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Ano nakita ko sa journal ko?
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It's this:
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๐ก Law Of Inertia.
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Hindi tayo mag geek out sa science, but let me explain how this can help you bounce back fast kahit anong off track or bakasyon pa yan.
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๐ง๐๐ ๐ง๐ฅ๐๐ก๐ฆ๐๐ง๐๐ข๐ก: ๐ง๐๐ ๐ฅ๐๐๐ฆ๐ข๐ก ๐ช๐๐ฌ ๐๐ง'๐ฆ ๐๐๐ฅ๐ ๐ง๐ข ๐๐๐ง ๐๐๐๐ ๐ข๐ก ๐ง๐ฅ๐๐๐ ๐ญ
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When trying to create a new habit or reinstate old ones, the most important target to aim for is to reach the point of 'momentum' as soon as possible..
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.. because that will automatically take care of the rest.
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According to the Law of Inertia:
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๐ An object at rest stays at rest
๐ An object in motion stays in motion unless acted upon by an unbalanced force.
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Simple example is pag nakahilata tayo ng matagal (object at rest), mas lalo nating gusto na humilata lang ng mas matagal (stays at rest). ๐ฅฑ
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Pag naman gumagalaw tayo (object in motion), the next action is always easier to do (stays in motion). ๐ถโ
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That's the Law of Inertia, which is closely related to 'Momentum'.
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So bakit tayo hirap na hirap makabalik sa productive routine at habits natin pag galing tayong bakasyon?
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The simple (and science-based answer) is because yung bakasyon state & vibe natin yung nasa MOMENTUM. In other words, itโs because the Law of Inertia is working against us. ๐ฎ
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The mistake many of us make, including myself who has done it countless times...
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Is thinking that just because we've been productive for a while, eh immune na tayo sa Law of Inertia.
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Akala natin, pagkabalik natin ng bakasyon, we can just bounce back instantly sa usual productive state natin.
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But that's not the case. โ
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Just like gravity, the Law of Inertia is something we can't ignore.
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Kahit gano ka kagaling at kadisiplina, pag tumalon ka sa building, โ mahuhulog ka pa rin. We can't contest that.
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Similarly, pag nasa momentum ka ng pagiging unproductive like during vacation mode, shifting to a productive state isn't instant.
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Kailangan ng 'transition' time.
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Think of it like driving a car. ๐
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Pag umaandar yan, hindi naman yan nagsi-switch between 0kmph to 200kmph, right?
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It gradually speeds up, starting at 20, then 40, 60, and so on, until it maabot yung 200kmph.
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Yun yung 'transition'.
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The same goes for our habits and behaviors.
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Just because we were consistent with our exercise, nutrition, business work, and good habits 2 weeks ago before bakasyon, eh kaya na natin mag switch back instantly afterwards.
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We can't, because it goes against a universal law.
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If that's the case..
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Ano ang kailangan natin gawin to get Law of Inertia on our side kapag na-off track tayo?
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Pano tayo makaka-kuha ng momentum ulit sa mga good habits?
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๐ฎ ๐ฃ๐ฅ๐๐ก๐๐๐ฃ๐๐๐ฆ ๐ง๐ข ๐๐๐๐๐๐ฉ๐ ๐ ๐ฃ๐ข๐ฆ๐๐ง๐๐ฉ๐ ๐ ๐ข๐ ๐๐ก๐ง๐จ๐ ๐
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For us to get to momentum ASAP, I figured out that we only have to do these two in order:
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1๏ธโฃ Baby steps
2๏ธโฃ Streaks over results
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โ๐๐ฎ๐ฏ๐ ๐๐๐ฒ๐ฝ๐โ ๐ถ๐ ๐ท๐๐๐ ๐๐ฎ๐ธ๐ถ๐ป๐ด ๐๐ต๐ถ๐ป๐ด๐ ๐๐น๐ผ๐.
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If you were reading 10 pages per day before ka ma-off track, don't jump to 10 pages agad. Read 1-2 pages muna then progress from there.
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If you were working out 5x a week and doing 3-4 sets for each exercise, wag ka tumalon agad dyan. Do 3x a week, tapos 2 sets lang, then progress from there.
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(Even 1 set nga lang kung sobrang lakas ng friction.)
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The same applies to everything like your diet, how you work, your meditation length, and also to your bad habits.
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Example sa bad habits is kung na-off track ka and you're now mindlessly scrolling social media for 6 hours a day, you can apply baby steps and reduce it to 4 hours, then 2 hours, then 1 hour, and so on.
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That's it.
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This way, you're abiding by the universal law of inertia, respecting the transition phase, and building momentum towards your good habits.
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๐ก๐ฒ๐
๐ ๐ผ๐ป๐ฒ, '๐ฆ๐๐ฟ๐ฒ๐ฎ๐ธ๐' ๐ผ๐๐ฒ๐ฟ '๐ฅ๐ฒ๐๐๐น๐๐'.
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Since may pride tayo sa personal records natin in the past (# of workouts per week, diet consistency, length of meditation, hours of deep work per day, etc)..
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.. the tendency to aim for that personal best is high because we now feel 'guilty' about the time we lost when we got off track.
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Kaya kung mapapansin mo, gigil na gigil tayo na tumodo agad sa workout, diet, & business after vacation.
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But since the momentum is strong on the other side, most of the time, we fail. And that just aggravates our feelings of frustration, making us even more ineffective.
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And the negative momentum can snowball until magquit na tayo totally.
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(Ganito nangyayari sa mga intro boys and girls). ๐
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So, what do we do?
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Instead of telling ourselves na "๐ฅ๐ข๐ฑ๐ข๐ต ๐ฎ๐ข๐ฌ๐ข๐ฃ๐ข๐ญ๐ช๐ฌ ๐ฏ๐ข ๐ข๐จ๐ข๐ฅ ๐ข๐ฌ๐ฐ ๐ด๐ข ๐ฃ๐ฆ๐ด๐ต ๐ด๐ต๐ข๐ต๐ฆ ๐ฌ๐ฐ"..
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.. what's more effective is telling ourselves na "๐ฎ๐ข๐จ ๐ธ๐ข๐ณ๐ฎ ๐ถ๐ฑ ๐ฎ๐ถ๐ฏ๐ข ๐ฌ๐ฐ ๐ง๐ฐ๐ณ ๐ข ๐ง๐ฆ๐ธ ๐ฅ๐ข๐บ๐ด."
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This is respecting the transition phase.
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We do this by not focusing on the 'results' of our behaviors, but instead on gaining small consecutive wins and maintaining 'streaks'.
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Once the 'streaks' are established (momentum now in our favor), we can then shift our focus to achieving 'results'.
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In other words, establish first, improve second โ because you can't improve what isn't there. ๐ฏ
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Using the example of book reading:
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You would have a higher chance of long-term success by reading a single page for 7 consecutive days, and then gradually increasing to two, three, and four pages.
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.. than by reading fifty pages in 2 nights and then not following through after that.
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Again, Law of Inertia and the Momentum principle. โก
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After a few weeks of maintaining habit streaks and achieving consecutive wins for those few pages per day, you will already have momentum on your side.
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Nature will back you up to continue staying in this forward motion, ingraining the good habit of reading even further.
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โ๐๐ถ๐ต ๐๐ฉ๐ฐ, ๐ฎ๐ข๐บ ๐ฎ๐ข๐ต๐ถ๐ต๐ถ๐ต๐ถ๐ฏ๐ข๐ฏ ๐ฃ๐ข ๐ฌ๐ฐ ๐ด๐ข 1 ๐ฑ๐ข๐จ๐ฆ ๐ฑ๐ฆ๐ณ ๐ฅ๐ข๐บ ๐ฏ๐ข ๐ฑ๐ข๐จ๐ฃ๐ข๐ฃ๐ข๐ด๐ข?โ
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Wala siguro, but thatโs not the point.
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Again, sa umpisa, our goal is to reach the point of momentum ASAP. Once inertia is already in our favor, we can now focus on the results and effectiveness of our reading.
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Establish first, improve second โ because you can't improve a habit that doesn't exist. ๐
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Now, think back to the behaviors you were trying to improve pero hindi ka naging consistent:
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โ๏ธ Writing
โ๏ธ Meditating
โ๏ธ Working out
โ๏ธ Dieting
โ๏ธ Vlogging
โ๏ธ Journaling
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Most of the time, our failed attempts to be consistent were disguised as โ๐ฃ๐ถ๐ด๐บ ๐ฌ๐ข๐ด๐ช ๐ฌ๐ฐ ๐ฌ๐ข๐บ๐ข ๐ฉ๐ช๐ฏ๐ฅ๐ช ๐ฌ๐ฐ ๐ฏ๐ข ๐ฏ๐ข๐ต๐ถ๐ญ๐ฐ๐บโ..
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.. when in fact, itโs only because weโre trying to focus on โresultsโ agad agad when we havenโt built any momentum yet.
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In other words, the reason why we couldn't continue those successful behaviors is because the Law of Inertia wasn't in our favor yet, and we were competing against Physics.
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And if yan ang kalaban mo, mahirap talaga manalo dyan. Di mo naman lalabanan ang gravity, right? ๐
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So for us to succeed in this 'getting back on track' game, just apply the concept of โbaby stepsโ and 'streaks over results'.
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Wag muna mag-angas, mag warm up ka muna for a few days up to a week:
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๐ Do 1 set of exercise
๐ Read 1 page
๐ Meditate for 1 minute
๐ Write/journal 2 sentences
๐ Watch 1 module
๐ Do 15 mins of focused work
๐ Eat 1 healthy meal per week
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Once you get the ball rolling and momentum is on your side, that's the only time you should think about getting 'results'.
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Because by then, it will be a lot easier. ๐ซก
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๐๐๐ก๐๐ ๐ง๐๐ข๐จ๐๐๐ง๐ฆ: ๐๐ข ๐ฆ๐๐ข๐ช ๐ง๐ข ๐๐ข ๐๐๐ฆ๐ง
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Ang galing noh? Ganon lang kasimple.
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Kung isummarize ko โtong lesson na โto, itโs simply respecting the transition phase.
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Hindi lang ON or OFF, but thereโs always that 'in between' na dapat i-honor natin.
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Kung dati kang nasa level 10 at biglang na-off track ka at bumalik sa level 4 (na inevitable sa buhay), yung gigil mo na maka level 10 agad yung magpapa-bagal sayo sa pagbalik dun.
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Instead, respect the transition phase by going through levels 5, 6, 7, 8, 9 again (albeit faster).
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Ito yung isang concept ng:
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"๐๐ฐ ๐ด๐ญ๐ฐ๐ธ ๐ต๐ฐ ๐จ๐ฐ ๐ง๐ข๐ด๐ต".
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My hope for you after learning the skill of bouncing back quickly, hindi kna mag worry kahit anong derail pa ang mangyari sayo.
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Because you know momentum can take care of almost everything.
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All you need to do is steer in the direction where that momentum takes you..
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.. through tiny little steps.
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.. and through 1% improvement.
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Knowing that it's not about speed, but steady progress that wins the race. ๐
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With that..
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Happy getting back on track! ๐
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