Welcome to the New Year!

As we step into 2025, I wish you a year filled with abundance, great health, prosperity, and plenty of laughter.

But how do we make that wish a reality? It’s simple in concept but challenging to execute: we must eliminate the excuse, “Life got in the way,” from our vocabulary. Instead, we need to focus on determination and discipline over fleeting motivation.

I learned this lesson profoundly after reading Kevin Hitchcock’s Walk With Me. It changed my perspective on why the phrase “Life got in the way” should never dictate our actions.

In his story, Kevin shares a life-altering experience. He fell from a rope swing into the shallow waters of the Hawkesbury River, breaking his neck. For those of us who enjoy bush camping or trekking, we know the thrill of diving into cool water after setting up camp, but before lighting a fire, and preparing for a night of BBQ and single malts or a great red with friends. Kevin’s experience started like any other adventurous day, but it took a drastic turn.

What’s remarkable isn’t just the accident but his response to it. Despite doctors declaring he’d be a quadriplegic for life, Kevin refused to let his circumstances define him. He battled the “two wolves” in his mind, finding the strength to fight for his wife, Marg, his daughter, Kirralyn, and, most importantly, himself. He chose not to surrender to a life of passivity but to defy the odds and reclaim his life.

Inspired by his resilience, I began reflecting on my own goals and New Year’s resolutions. Like many of you, I’ve set intentions at the start of the year, only to struggle with staying on track. Statistics reveal just how common this is: Drive Research found that 91% of people abandon their resolutions, with Inc.com reporting that 80% give up as early as the second week of January, which is now passed.

So how do we beat the odds and keep our promises to ourselves? Let me share what worked for me when I set out to meet my doctor’s orders for a weight-loss goal in late 2023.

I had to make sure that I had a specific weight number supported by a clear deadline. Many of us are familiar with the value of setting a SMART Goal, a concept first introduced by George T. Doran in 1981. SMART stands for being Specific, Measurable, Assignable (later evolved into Achievable or Attainable), Realistic, and Time-related. For me this framework provided me with guiding rails to stay focused and intentional. Did I fall off the rails, many times!

However, simply setting the goal is not enough. To succeed, we must break it down into monthly, weekly, and daily outcomes that actively support the overarching goal. A critical part of this process is conducting a daily review—not solely to assess how close we are to the ultimate goal, but to compare our progress against our personal best and our performance from yesterday. Start small, look for small Wins to build your confidence!

Yes, life does get in the way. For those who know me well, you know how much I love food and enjoy a good beer! When I encounter a “life got in the way” moment, I don’t let it define the rest of my week. Nor do I give in to the perfectionist mindset of thinking, “I have to do this 100% right, so I’ll just wait and start over next Sunday, next month, or even next year.”

Instead, I just return to my last personal best—whether it’s my weight, a fitness milestone-walk, or another achievement (food)—and begin again from there. For me progress isn’t about perfection; it’s about persistence.

Life is about balance and finding joy in the everyday. I make it a point to engage with family, friends, and clients at least four times a week. When you break it down, that’s less than 20% of my meals, but it brings immense happiness and connection. For me, life is meant to be enjoyed, but great health is the foundation that allows us to truly savor it. That’s why I play the long game when it comes to my health.

Here’s a simple daily routine you can try, it worked for me (I am no fitness expert or a nutritionist so please seek expert advice).

Start Your Day Right

1. Wake up earlier: Begin by waking up 30 minutes earlier than usual. Gradually increase to 60 minutes within a week. This extra time sets the tone for the day.
2. Sleep early: To make this possible, you need to prioritize sleep the night before. As one of my former managers and dear friend Neil Morarji once told me, “The work will always be there. If you lose your health because of long hours, we both lose.” I’ve adopted a cut-off time of 10 PM—11 PM at the latest—to wrap up my day, including preparing my to-do list for the next day.

Adopt the 3-2-1 Sleep Rule

Now according to Aryelle Siclait of Today.com, claims that Michael Breus, PhD, a sleep specialist and clinical psychologist, recommends this approach:

• Three hours before bed: Stop drinking alcohol.
• Two hours before bed: Stop eating.
• One hour before bed: Stop drinking fluids.

This routine might sound simple, but it’s not always easy. However, the benefits to your sleep and overall health are worth it.

My Routine

1. Weigh myself: First thing in the morning, I step on the scale and make a quick note in my Samsung. Tracking daily progress is very important so I know how I am progressing.
2. Water, tea and exercise: Then have a full glass of Water (A habit I picked up from my friend Mirza Baig, he calls it Water Therapy), while making my morning tea, I allocate 15 minutes to perform five simple exercises that engage my entire body. This shakes off sleep lethargy and brings alertness. No gym required—just a small space in my study.
3. Enjoy your tea: With my tea in hand, I sit down to calmly start the day. Here, I spend about 10 min, thinking & imagining how my best day will look like and try as much as possible to see it through.?
4. Be formally at work by 8am, make sure everything that I do relates to the KPI’s of the Job, a productivity improvement suggestion by Kelly Johnson GM ANZ Acronis.
5. Lunch and Dinner. Keep it simple, this was tough for me! I am Sri Lankan, normally my plate of rice is supported well with a few Vegs & Meats, looks like Mt Kosciuszko. Now lunch for me is a single roast beef sandwich or a Mix leaf packet, few tomatoes and carrots with Tuna, and Dinner is a Soup (When I have the right resolve I can skip this too). I am not cranky with myself about this routine, as I know a few lunches or dinners I will go overboard this week, and I have given myself permission for this too.
6. Exercise ; I do a 30 - 45 min + Walk every day, and a solid 2 hour walk every weekend. Do I miss this sometimes, yes Life gets in the way, however, I start again without fail the following day! Rainy days - I walk in the local shopping center, ha, ha.?

I have achieved my weight goal for 2024, have set a new one for 2025. This weight loss routine for me isn’t just about discipline; it’s about creating a foundation for a fulfilling life. Remembering, life is there to enjoy, but taking care of my health ensures I can enjoy it to the fullest. I’d love to hear how this routine possibly worked for you and what tweaks you did make to personalize it for your journey.

I invite you to join me in this journey and share your experience. Tell me three things: Was it difficult to follow? How long did it take for you to make it routine and see the results? And most importantly, have you managed to sustain and improve the routine?

‘-------------------

Disclaimer The opinions and views expressed here are my personal thoughts and experiences. They do not represent the views of my employer or my work.

About Shamal Tennakoon I am a Data & Cyber Protection Consultant at Acronis ANZ. Above all, I am a husband, a proud father, and a lifelong learner committed to personal and professional growth.