Empowering Growth: The Journey of Self-Improvement

EMPOWERING GROWTH:

The Journey of Self-Improvement

By Cody Johnston

It's the time of year when people create their New Year's Resolutions. What does that mean? Are you sure you will accomplish the goal? How will you make it happen for yourself? How will you measure your success?

Although the concept of a "New Year's Resolution" can have a positive impact on someone's life in many ways, the concept is vague and lacks depth. Let us explore the world of self-improvement in further detail and the ways that anyone can improve in any aspect of their life.

START TODAY. SET YOUR GOALS

The very first step is to NOT DELAY. Don't wait until the first of the year or next week or next month. Take the steps below TODAY. The hardest part of your journey to the top is gearing up and taking the first stride forward. Find a way to personally motivate yourself to take that first step. There are countless ways to achieve this.

Try writing a letter to your future self, stating how you are committed to ensuring they will be a greater version of you than you are today. Keep the letter with you, read it daily, and ask yourself what you are doing today to keep that promise.

Another great method is to speak with a loved one or friend honestly about an area of your life you would like to improve. Ask for their perspective and if they have ever had success in this area of life. This not only helps you gain insight, but also places your interest in improvement out into the world. You create a small sense of accountability within yourself, knowing someone is rooting for you to hit your goals.

IMPLEMENT HABITS

While generating motivation, always keep in mind that a smaller goal is a great place to start. Achieving your first goal is fulfilling in itself and will naturally motivate you to want to achieve further goals.

If you want to read ten books in the new year, start by setting a goal to read one chapter and really reflect on what you learned from that chapter. What did you take away from it? If you recognize that one chapter taught you something positive, you will gain a hunger to continue with the book. Before you know it, you will be halfway through the book and closer to your bigger-picture goal.

Keeping with the theme of this article, consider reading the book "Atomic Habits" by James Clear. This highly-recognized book teaches the art of changing small aspects of life which lead to profound changes over time.

REFLECTION

Reflect on the past 3 years and what you'd like to change based on your experience. Do not make the mistake of dwelling on faults or pitfalls from too far into the past as people can naturally change drastically over time. Look deeply into the mirror and focus on your recent past. What aspects of your life could improve or alter to positively impact you the most?

Take note of these aspects and vow to yourself to make the necessary changes. If these areas of your life don't change, ask yourself if you would be happy. If not, it is time to take action.

HOW TO ACHIEVE YOUR GOALS

Set realistic goals for yourself. If you tell yourself you want to run a mile in 8 minutes but have only ever walked on the treadmill or have never really exercised in general, you are aiming for an endpoint that is unattainable. You will simply disappoint yourself. Start by telling yourself you can run at a brisk pace for 30 seconds. Once you have done that, you can alter your short-term goal to running for a minute.

As you get more comfortable, you can increase the intensity and duration of your runs in tiny increments until your body is ready to escalate further. To run a mile in 8 minutes, one must average 7.5 miles per hour. See how this may not be the best goal to start with? Instead, focus on the short-term first and develop healthy, forward-focused habits for yourself.

This applies to any big-picture goal. Remember that climbing a mountain requires a series of footsteps. You will never wake up one day at the very top until those footsteps are all taken. The summit, and the view from the top, are worth the effort.

CONTINUE REFLECTING

One must consistently check in with themself during self-improvement as well as after a goal has been achieved.

Here is a quote I love to refer to regarding self-reflection:

"Life can only be understood backward, but it must be lived forward." -S?ren Kierkegaard

Nobody receives a playbook on how to live their life. The best way to become a better version of ourselves is through experiences and whether or not we choose to learn from them. Life is not about preventing ourselves from falling, but ensuring we get up after each fall.

The greatest mindset you can hold true is that the only person you can guarantee will have your back every second of every day is yourself. It is important to take a step back and assess your progress. Keep yourself accountable for what you want to accomplish.

HAVE COMPASSION FOR YOURSELF

Until recently, I struggled with compassion for myself. Criticizing myself too harshly has historically been a fault of mine. Through therapy sessions, I have learned that it is okay to give yourself a hug and tell yourself, “You’re doing a great job. You're giving your best effort."

If you genuinely are reflecting and recognize that you are giving your all each day, encourage yourself for the effort. Go out and celebrate the fact that you are taking the most difficult step... The first step. Once again, the only person you can guarantee will encourage you is yourself. Raise yourself up!

START A JOURNAL

Buy a journal and write one page EVERY SINGLE DAY. Write what you woke up feeling. Write what you woke up wanting to achieve. Write what you did during the day to achieve your goal and write yourself a recap of the day and how you felt. Don't forget to reflect and don't forget to encourage yourself on every page.

It is helpful to flip back through the pages at least once a week and mentally note your own progress. Changes are not apparent overnight but when you start to read about your own journey in the long-term, you will notice the impact your daily habits and small steps are having on your life.

Months ago, I began doing 50 push-ups every day and taking notes in my journal every time I accomplished this attainable goal. After a week, 50 push-ups became 75 push-ups, then 100, then 120, and eventually 150 push-ups every day. I always write down my success and always congratulate myself for following through with the push-ups. The goal then escalates as I gain confidence and strength.

My big picture goal is to bench press 315 pounds in 2024. A lofty goal. Working on bench press strength once per week in the gym, and slowly increasing my push-up count on non-chest days are the smaller goals I am focusing on to lead me to my ultimate goal. You can take this approach in your life and lead yourself to something great.

I can't say it enough... Express congratulations to yourself for each small victory you make.

NARRATE YOUR JOURNEY

Manifest positive results for yourself. If your new goal is 75 push-ups and you only get 65 today, you can either tell yourself you failed or tell yourself you made it closer to 75 than the day before and are making progress. Which do you believe will empower you to try again the following day?

Do not allow thoughts to control your outcome. Instead, control your thoughts and dictate your outcome based on what you tell yourself. Overuse phrases such as "I am capable", "I did better than yesterday", "I will prove that I'm a winner", etc.

Keep any self-doubt and worry out of your headspace. There is no room for negativity when you have positive thoughts lined up to rent space in your mind. Keep yourself full of encouragement and truly allow yourself to believe you can conquer the world.

You can adopt what basketball fans refer to as the "Mamba Mentality". Kobe Bryant was one of the greatest players to ever grace the basketball court, and his nickname was "Black Mamba". His Mamba Mentality was his ability to genuinely believe that he was always the best player on the floor. No matter who his opposition was, he knew he was more prepared, more talented, and more focused than his opponent. This led him to never settle for less than he was capable of and made for a very tough time for the person guarding him.

Have a Mamba Mentality for yourself and don't settle for anything less than the next victory. Recognize that victories can be incredibly small improvements from the day before. The focus should be to become 1% better every single day.

Remember that Rome was not built in a day, but the strong stone foundation of Roman structures, which were slowly constructed, have stood the test of time. Build your foundation.

MINDFULNESS AND RESILIENCE

It is important to consider that setbacks will occur during your journey. It is a guaranteed part of life. Not everything will happen the way you picture it in your mind but that is okay. Accept this fact and show your grit.

Tell yourself that you are resilient. You are able to adjust and conquer your challenges when they arise. Implement positive self-talk during these moments. Speak your resilience into existence. Practice compassion and allow yourself grace while you figure out the best path forward. Adaptability requires patience and time. Take a step back and take a breath before deciding the way ahead.

THANK YOURSELF OFTEN

Thank yourself for putting in the hard work. For taking the difficult first step.

Cultivate the habit of saying thank you, especially in front of the mirror each morning. Make it a routine, even if it feels outside your comfort zone. Remember, you are actively shaping positive changes in your life, and there is much to be grateful for.

Tell yourself, "I appreciate your commitment. I know I can count on you, and you won't let me down."

Gratitude is a great motivator, propelling you forward on your path to improvement. Feel the transformative impact of self-appreciation. Thanking yourself for the commitment to growth creates a sense of pride and a desire to continue making yourself proud.

SPREAD THE WEALTH

Now that you understand what you want to achieve and that you are capable of achieving it, let's focus on the next level of fulfillment. Passing along this knowledge to others.

Remember the motivational tactic of confiding in someone you trust about your goals? With your newly found mindset, you are more able than ever to be that person for someone else. Let your loved ones and those close to you know that you care about their dreams and goals. Ask them questions. Ask them what they want in life. You will be amazed how easily someone can open up to you when you are doing great things for yourself and willing to invest in their story.

You can create accountability and support for your network, which enriches both of your lives. This will create an extraordinarily strong bond between the two of you and the results will make a lasting impact.

Do not forget to always encourage them along the way. Let them know you believe in them and teach them what you have learned along the way.

STAY ON YOUR NEW PATH

Congratulations! You are becoming a superstar and will not allow yourself to return to your old ways. This is the person you are now. Accept it. You have set a new standard and now know what you are fully capable of.

You will reach heights you have never known before, but that does not mark the end of your journey. The heights you reach are fuel for the next echelon.

Take this quote from Dr. Disrespect into consideration as you hit your milestones in life:

"I'm at the tippety-top of the mountain, but I'm literally only halfway up."

Your mountaintop is your milestone, but you can always climb higher. Do not settle for less than you are. Keep reaching high and taking the next step. You are capable!

PERSONAL ANECDOTE

My journey took a serious turn at the beginning of 2023. Faced with serious medical issues and subsequent career setbacks. My sense of control over my own path in life felt extremely limited and the circumstances elicited tremendous amounts of fear in me.

This led to a poor outlook and, at times, a poor attitude towards life. Again, nobody has a playbook on how to manage each hurdle, but mindfulness and the willingness to improve are crucial in these times.

Realizing that challenges are inevitable, I understood that my mindset would shape my future. In order to make positive changes in my life, I first had to promise myself that I was going to change and take action.

Through therapy, excessive reading, reflection, and commitment to improve, I have integrated the strategies outlined above into my life.

The journey is ongoing, and changes do not happen overnight. It is crucial to maintain the newfound mindset. Do not look back. Push forward.

As a daily habit, I make it a point to interact positively with a stranger - offering a compliment, actively listening, or asking about their day. This subtle focus on positives eliminates space for negativity in everyday life.

Following this, I journal each day to document how emphasizing positives can shift one's outlook. Reading back through the pages highlights the gradual transformation that has taken place.

No challenge is too insurmountable.

FINAL THOUGHTS

I would like to leave you with a few closing points to enhance the impact of your journey.

? Love every day. Choose to let the important people in your life know how much they mean to you.

? Smile at a stranger or tell them something positive you noticed about them. Ex. "you have a beautiful smile". Kindness goes a long way and is fulfilling to spread to others.

? Forgive. People make mistakes. People are human, just like you. Forgiveness benefits both the giver and the receiver. Think about that one.

? Spend the last 30 minutes of your day not looking at a screen. Read, meditate, or discuss the day with someone close to you. Spend the last 5 minutes of your day focusing on what you are grateful for. Let those be your last thoughts.

? Live in the present. It is okay to have goals and be prepared, but don't forget to enjoy the moment and the people you spend your time with. I can personally admit to falling short of perfecting this mindset at times in the past. The average human has just over 900 months of time on this planet. Make every moment count.

? Be at peace with the fact that not everything will go exactly to plan. Learn to adjust and accept that going off-script is a part of life's journey.

Aim to be 1% better today than yesterday. Take your time and accomplish small goals in order to motivate your climb toward bigger goals.

Make today the day your life changes for the better and always thank yourself for your success.

You've got this!