30 day challenge

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Diversify focus to ensure results

Diversify focus to ensure results. What if you only focus on one thing, and that doesn’t work? Would that not feel discouraging, and even be a reason to quit?

diversification

In my last post (make yourself useful) I wrote about developing your skills.  When you do, you need to focus. It is impossible to quit smoking, go on a diet and start exercising at the same time. But if you can choose different areas in your life and focus on one thing in each area, then it becomes much easier and your chance of success increases.

As an example:

  • Health: To improve your health you choose to focus on getting adequate sleep, or to eat less sugar.
  • Relations: You focus on being happy and loving every time you come home, and surprise with a gift sometimes. Or you could decide to be totally present, without your phone, whenever your family is around you.
  • Work: Here is your focus on being “prompt” and prepared all the time.
  • Personal development: You read from a “good book” and write your plans and checklists every day. Alternatively you work on your skills to set up a blog, write a post or learn to understand SEO etc.

By doing all this but only focus on one single thing for each area of your life, you diversify focus. And the best thing about it is that you will always have something to celebrate and feel good about. Success feeds success. If it is habits that we are working on you must remember that it takes 14 days straight to learn them. After that and not before, you can choose to work on a new habit. If it is a hard habit to break or implement, try a 30-day challenge :-)

It is all about growing and replacing bad habits with good ones. If you don’t grow you shrink. If you constantly work on your habits you will slowly but surely change your life completely. You can read all about your habits and how it can change your life in the book “The Slight Edge“. I wrote 2 posts about that book a while ago: “The slight edge by Jeff Olson” and “Applying “The slight edge”.

The slight edge new

Take care and grow,

Best regards

/Peter

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Diversify focus to ensure results

 

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Find your flow, find your success

I have been reading and studying personal development for more than a year now and a conclusion starts to form.

If you compare the greatest names and their discoveries you can see that they are all connected and that everything is built around the same core. But everyone has their special field and if I try to generalize them it can sound like this:

Tony Robbins is very good at helping you find the why and purpose in life. Jack Canfield is very practical around general success and Less Brown is all about motivation. Then there is Jeff Olssen who encourage you to take baby steps all the way to heaven, and Napoleon Hill who wants you to be a man of infinite vision and definite action. Joe Vitali should not be forgotten who wants you to buy success from him through his mentors and his music. Zig Ziglar practice the salesman’s successes efficiently and Mark T Ecker wants to tune your mindset into being a millionaire.

There are off course many others, but these are the ones who comes to my mind right now of the ones that I have been studying. And we shall not forget the “secret”, the Law of Attraction that is so hyped.

What do they all have in common? :

It is your mind and your mindset that is the key to your success

The thought of meditation and visualizing that many speaks about feels a bit strange for a “learning by doing guy” that I am. I think it is easier to think about it as to get the right feeling for what you do, especially since thoughts and feelings combined are the strongest way to set your mindset in the right state for success.

I am 100% convinced that the only thing you will need to find success and happiness in your life is to find your flow. And what do I mean by flow. Well if you think back and remember a time when you had a success streak in any area of your life, then you know what I mean. For me it´s easiest to associate with sports, for example golf. Where you  succeed several holes in a row and begins to just play only based on your feelings and not thinking about anything else than your present and future success. Not thinking about the past, not thinking about how, not thinking about when, just playing and feeling great. Just seeing the ball rolling into the hole.

And how can we achieve such a feeling of flow in our lives?

By throwing away your backpack, set sail for new adventure and start exploring.

If you start your journey by applying Tony Robbins advice’s for purpose in life, then you will now why and get the strength to start.

Then you need to face reality as it is. What are your current situation, how did you get here and what can you do to get going? This will make you see things clearly and make sure you are true and honest to yourself, if you listen.

Now we need some inspiration, and by listening to Lesley Brown we can start to move mountains.

To get your journey started just pick up the Slight Edge and start by doing the small changes that slowly improves your life. Ask yourself constantly, is there anything that I should do that can be done? Write to do lists of all the things that comes to your mind and start to do them one by one. Make yourself a new habit of never keeping anything undone, then you won’t have to have a bad conscience any more. And by freeing yourself from that “backpack” you can start to look ahead, what else can I do?

Now start to form new habits that are good for you. Maybe quit something bad like nicotine, added sugar, candy etc. Or maybe start something healthy like taking the bicycle to work, or taking long walks regularly? The easiest way to form new habits are by taking 30 day challenges and write about your progress along the way. By doing so it gets real, in printing and hard to avoid. Also easy to find reasons to celebrate your small successes along the way.

And now the fun part begins. When you start recognizing your successes you can start to ride them like waves. One area of success can be a motivation for another area that needs improvement and when having more successes you are likely to fall into the flow. Just starting to feel great and your thoughts becomes emotions and you become unstoppable…

Find you flow, find your success

Good luck

/Peter

Please comment and hook up with me, cheers

 

 

 

 

 

 

 

 

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Applying “The Slight Edge”

In December last year I wrote a post about a great book, “The Slight Edge” by Jeff Olsen. This post has recently received good feedback and even a request on a follow up post. So today I will make a follow up post to “The Slight Edge by Jeff Olson”.

What is “The Slight Edge? To summarize it down to it’s core, you can describe it as actions that affects your own life’s scale. Are you moving up or down?

Applying The Slight Edge

A picture can say more than a thousand words. The above picture can be used as a map, a map to success that speaks for itself. There are 3 things in particular that stands out in this picture:

  • First we have the 5% versus 95%, which represents the number of successful versus unsuccessful people (not becoming or attaining what they really want and dream about etc).
  • Then we have the “Easy to do” versus the “Easy not to do”, that states the reason for successful results to be the summary of all the good things you actually do.
  • And last we have the core, YOUR MIND

When I started my journey, my only focus was money. But it did not take me long to realize that without working with my mind first, I would not see any successful progress. Greed and fear was constantly fighting to be in focus and thoughts constantly switched in between, causing catastrophic results.

When I started to work on myself, instead of working on every shiny object coming in my way, I finally started to understand how to proceed and how to bring meaning into my life. I had been wondering about life’s purpose since over 15 years, and now it just hit me like a lightning.

To wander without a purpose is like traveling without a map. You see something you like and just go there without a thought, all the time. Ending up going in circles without getting anywhere. Even though I had a goal, to make money, it was very hard to get there (not to say impossible).

But after cruising around, failing and making mistakes I eventually started to get some clarity to where I was heading and how I could get there. My goal was still to make money but with purpose shifted the goals got multiplied and divided into short term and long term. If you only have a long term goal you will have to wait so long to celebrate, the chance of giving up before that is huge. And if  you only have one goal, what will you do when you reach it? Make sure you have many goals to be able to celebrate the small successes along the way. And make sure to have many goals to always keep striving, don’t you ever get comfortable.

And it is actually here that the slight edge comes in as a life saver:

theslightedge disciplines

 

When you are working towards your small goals, big goals and towards your purpose you must use a system to survive and to get progress. A system to make constant improvements and growth. The slight edge is that system. By doing the small things every day and not giving up you get forward. By being disciplined and steadfast you will grow and grow beyond your imagination. Only the sky is the limit.

How do I start then?

Well. Let’s say that you know nothing, and don’t know where to start and don’t know anyone to ask. Then instead of starting by doing mistakes, as I did, you should read. You should read at least 3 different books about personal development in order to get life purpose, strength and confidence enough.

OK, so now we have goal. Read three books! Sounds fun and easy, could be done in a couple of months or so… Not to inspiring and not a simple task, ha? But if we change it to be in alignment with the slight edge, how would we do it then?

Well, then we would need a purpose first. For example: To learn more about our selves, to grow, to gain confidence and to get inspired.

Then we would need a way to do it: Read or listen to books and speeches about personal development.

Then we need a system to make it happen: Read at least 10 pages or listen 20 minutes every day.

OK, so what would happen then. The purpose makes me understand the real reason for doing this. The planned way make it possible. The system makes it fun, measurable,  successful, consistent and the goals makes it easy and possible to accomplish.

Can you understand the difference? Just to set one goal and try to reach it is not so easy, but if you do it the “Slight Edge way” it can be both easy and inspiring.

Next step can be to start writing down your ideas like I do. By writing at least one post a week, in a year I will have written more words than i would writing a novel. Hows that for training?

Or it can be taking on a challenge to break or start a habit. That is a perfect way to build some character and confidence. Could be done as a 30 day challenge. And if you apply a little of the slight edge with purpose, celebrating small successes and everyday tasks, you will have lots of fun doing it. Se these posts as examples: “30-day challenge“, “Next 30-day challenge: 30 days without nicotine as a start of my new addiction free life“.

Oops, time flies and I need to wrap this up,

Take care and stay hungry

/Peter

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Next 30-day challenge: 30 days without nicotine as a start of my new addiction free life

One 30 day challenge completed, and now on to the next one. The one I feared the most:

30 days without nicotine as a start of my new addiction free life.

Public link: 30 days without nicotine as a start of my new addiction free life.

I have a dream and purpose in my life now for the first time ever. I want to become the best possible role model and father I can be. I have been an addict to nicotine since I was twelve years old. Have been able to quit a number of times, but always fallen back to the addiction sooner or later. But then I had no real purpose in life. Then I didn’t have I didn’t have a dream. Then I didn’t have a plan. Then I wasn’t prepared and then I wasn’t strong enough. But now I have it all, and now I will succeed! Please support me, and I promise you that I will do my very best to inspire you to take action. To make that decision that will forever alter you life to the better. From now until eternity, Yours truly /Peter

MY30DC

Log:

  • 2014-04-06

              Ok, challenge done and do I feel proud. Join me on my blog and contact me so I can mentor you for free.                           Love you all, take care: www.cernvall.com

  • 2014-03-30

    Today was a great sunday with family thai lunch, extremely appreciated, and some football with my daughter playing. Now its administration and planning the coming week. Only 6 days left and the challenge goes like a charm. Take care all…

  • 2014-03-28
  • Today it’s friday and I really wish you all a great weekend. Try something new, do something challenging, do something just for you…
  • 2014-03-27Today I celebrate! Three weeks has past and no nicotine has been used. I have now started my new better life and can finally put this behind me and start to focus on something new. How did I do it then you might ask. Well, as I said before it was really the firm decision that made all the difference. To be able to put the bad behind me and only look forward. As suggested in my favourite book “the slight edge”, try to make the scales work in your favour. Every little thing you do matters…
  • 2014-03-26Today, or rather tomorrow not based on dates, is a big day. Because at 2 PM 3 weeks has passed and that is a kind of magical point to defeat. You usually say 3hours, 3days, 3weeks, and 3month. Those are turning points you must conquer. Night then…
  • 2014-03-24oops, that got out a bit messy. Will make it clearer tomorrow, but until then think about thinking about your results and dreams…
  • 2014-03-24Today is still tomorrow, I promise. As usual on sunday evening I sit here in front of my computer and its getting far too late. Had a great weekend and I hope you had one as well. I promised you something useful. Ok, lets see. This advice comes in line with the book “the slight edge” where everything you do is determing whether your future is going up or down. Just choose to do all the little things good and your curve will slowly move upwards. Anyway, the tip: For anything you do, think about it before you do it. What do I want to get out of it, what is the benefit of doing it, what is the cost of not doing it and if i fail what could happen and what can I learn from it.
  • 2014-03-22Maybe I should write you something useful too, not just nonsense. Ooops, time for bed. Must think about the social part. Tomorrow I will write something of use for you, ok. Promise, night now and sweet dreams.
  • 2014-03-22Have a superb weekend all brave and gorgeous out there… I am about to find my next challenge, and it’s all about personal development. Cheers,
  • 2014-03-21Strange… I want to send feedback to all of you superheroes doing amazing challenges, but cant. I can though send feedback to my self? Is that logic? Anyway, its friday everything is great and I salute you all. Have the the best weekend ever.
  • 2014-03-20Today, now at 2 pm I celebrate 2 weeks of success. Two weeks of freedom from the nicotine slavery. Two wonderful weeks as a start of the rest of my nicotine free life. I feel proud
  • 2014-03-18Today 12 days has passed and the extreme sugar need is now slowly passing by. Every day is a little victory and the moments of urge for something with nicotine gets more and more rare. I even forget about my previous habit for longer periods every day now.
  • 2014-03-17Oh, yeah! Its monday and I feel great. Hmm, not that great when I think about it becauce I havent slept properly and I havent been excercising as much as intended. But does that matter if I still feel great, no. Becauce past is past and now is now. What you make and feel right now is more important than what happened in the past, even though your past will haunt you if you deserve it :-). So, the key and the solution to all greatness, to all successes and all achievements is that you live by every moment and choose your actions without thinking about your past. Is your future going to getter better or worse? You decide by every decision you take, in every second of your present life. And thats why these challenges are som important, to practice your decisionmaking to achieve whatever goal you have decided upon…
  • 2014-03-14Today I had my birthday and thank god for Facebook. Feel like a prince with 40+ people celebrating me from all over the world… Take care now and have a wonderful weekend
  • 2014-03-13I think the solution was proper planning and preparation. If you write it all down and make it official, the decision gets firm and the challenge easier. I now understand that you can change anything regarding your habits and behavior. Its just about wanting, desire and decision. Good luck
  • 2014-03-13Today its my 7th day and it is precisely one week in just a couple of hours. I tell you, this is no match if the decision is made. I even forget to write here about it, since the challenge is already beaten. I understand that there is always a risk of falling back. But there is no challenge, no difficulties any more.
  • 2014-03-10Today I feel great, and it’s Monday. Amazing, to be feeling this awesome on a Monday. And the challenge is proceeding well. With respect but with the decision firm as gold :-)
  • 2014-03-0972 Hours! The magic 72 hours has passed and it now feels like if I should not even write her anymore. Just to let the past go and head for an enormous adventure in the rest of my addiction free life…
  • 2014-03-08Eurovision Song Contest in Sweden is over. My Saturday is also heading towards its ending and my third day is passing by. A total of 56 hours without nicotine is completed…
  • 2014-03-08Ok, past midnight again but today it’s ok since it’s friday. Have a great weekend you all…and goodnight!
  • 2014-03-07Finally, 24 hours has passed and I feel so proud. All evening is going to be family time, so there I am safe. Hmm, tomorrow needs to be prepared. Need sleep and exercise. Ok, bye for now
  • 2014-03-0722 hours passed and closing up on my first 24 hours to celebratesoon. I had the same experience again with day 2 being harder than day one. Really weird when you notice yourself trying to persuade yourself into just a little bit of nicotine. Talk about split personalities :-)
  • 2014-03-07Oops, here I Adam? LOL. Autocorrections are great sometimes, but not if it’s ahead of you. I can feel that I stayed up a bit late yesterday, but I still feel good, this is going to be a great day. And it’s Friday as well.
  • 2014-03-07Here I Adam again past midnight when I should be sleeping hours ago. Anyway, the challenge is working great and it is past 11 hours. Last time I had trouble the second day so I should be aware. But there will no trouble tomorrow, only sunshine. Will go humming and celebrating on candy all day lol.
  • 2014-03-06First hour completed and all nicotine thrown in the waste. Even went out on the balcony with my smoking colleague just to prove myself, and to get some refreshing air…
  • 2014-03-06 How will I accomplish this challenge? By thinking of my why, which is my children as described below. By looking back on how i did it last time I succeeded for more than 30 days. And also by avoiding the hard times by planning ahead. Always have something to eat or drink nearby, like chewing gum, fruit, water etc. But the most important thing to stay in focus is to feel happy and to feel good. Whenever something bad happens, turn it around and analyze it instead. Could I have done anything to avoid this, can I learn something and can I turn this into something good? And if my mood goes down, do something crazy or start listening to a good song. If that don’t help, start singing or whistling. Oh, and off course. I must celebrate the successes constantly, 1 hour/1 day/3 days etc. Wish me luck…
  • 2014-03-06 Summary: Decision is made, outcome is clear and goals are set. Lets make this day the first of the rest of my nicotine free life. What a relief if will get to be free of the guilt, the trouble and the expenses. And what a good role model I will become who has the experience of the troubles nicotine creates and the success of breaking free. I will be able to tell my kids to avoid the killing habit without feeling ashamed of my own actions (not fully getting the message through).
  • 2014-03-06 Today I do my third and definite attempt on this challenge. Now I have built up my strength again after being sick and being low.
  • 2014-03-05 Morning again and feeling exhausted but rather happy again, thank you lord. What a dreadful feeling walking around feeling sad. Back to goals and outcomes again. First of all I need to take that groundbreaking decision again. A decision to break my habit whatever happens and a decision to change my life forever.
  • 2014-03-05 Ah, finally feeling better. I think it helped to go on the Sweeney Todd musical with my wife, because it was great. And I also have someone who wants to invest under me in my revenue sharing/MLM business, for whom I actually found a great deal where he will get 25% on bought shares for free. I also got a positive response on my other MLM deal regarding silver coins. Things are moving again, and I love it. Oh, it’s a half hour past midnight again, better go get some sleep then. Good night and take care
  • 2014-03-04 Today I still feel like crap. It must be some kind of spring depression combined with a bad stomach. I really don’t know how to get out of this mood. Atleast I convinced myself to take the morning walk instead of taking the lazy subway route straight to work. Then next step is to focus on the important stuff instead of trying to do everything. And sleep, I must not forget the importance of rest and sleep. Had a +7 hour sleep tonight which was good. Slowly step by step is the method forward now…
  • 2014-03-03 Good night. Must get some sleep and hope for a better day tomorrow. I had the worst day of the year today feeling like S H I T. Even my stomach hurts and feels terrible.
  • 2014-03-03 Today was a day of disappointment. I am disappointing with myself for not coping with this challenge. I am disappointing with the rest of the union board for not appreciating me and neglecting me, so I decided to quit. I am disappointing with our system supplier for not being able to deliver things that work. And last but not least I am disappointing in all people who are afraid of MLM, instead of seeing its potential. Like if it was all a pyramids scheme like in 1980. So from now on I will focus more on my self and things that I can “control”.
  • 2014-03-02 Now I have set the challenge to restart on Monday. Tomorrow I will write out my goals and keys to success again. It’s now past 1 AM so              good night. Must gain strength….
  • 2014-03-02 Today I went to the Avicii concert with my son, it was great.The reason for me not updating my log is probably pretty logic. I failed big time. It was to easy the first day and got impossible the second day instead… But I will have to restart on Monday with new strength. Success is brought on planning, failure on blaming. And this time I blame my condition after being sick with to little exercise and too little sleep together with a tough week depending on insurance company and my wife blaming me for a car crash I could not have done anything to avoid. Costing med 6000 kronor and a lot of trouble. Also planning was obviously not good enough. Must write it down here before next attempt.
  • 2014-02-2521 hours has passed and the urge is now more pressing, but it is another urge than the expected. It is the urge for something sweet, and it is not possible to make it satisfied. Feed it, and it will only grow bigger and “badder”.
  • 2014-02-256 PM already and 17 hours are done. The feeling so far is: wasn’t it worse, why did I wait so long to start? That despite the trial below plus a raging wife, and that is even more difficult. I glues the reason must be proper planning and a firm decision.
  • 2014-02-25 Today I had the best forenoon ever, going in to Stockholm with my daughter for a school interview. Ended up having a wonderful time shopping, having tea and pastries and just talked about everything. Then when going to work at noon a mail popped in from the insurance company telling me that I was to blame for an accident with my car 3 weeks ago. Switched lanes and got hit from behind by a truck who did’t see me. This was from standing still and using my flashers waiting by an open spot that got bigger when traffic started to move again. Still my fault and 6000 kronor to pay… Not precisely what I needed today, my first day. But I’ll just have to see it as a trial
  • 2014-02-25 Challenge starts! Time to throw out the snuff I currently use and put the rest I have in the garbage. It’s 1AM so it’s a perfect time to start. Will give me 6 hours of head start while sleeping. Night now and sleep tight…
  • 2014-02-25 Challenge start: 30 days without nicotine as a start of my new addiction free life.
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Sleep Cycle – your way to a good nights sleep

I just found out how to sleep better, just by using another great app in my Iphone. Have you heard about Sleep Cycle? It’s free (I think still) and you can find it easily in the appstore.

Do you want to improve your sleep? Then you should try Sleep Cycle.

Sleep Cycle - your way to a good nights sleep 

The capture is in Swedish (since it is from my Iphone), but you can choose language…

Their official website: http://www.sleepcycle.com/

How does it work then? Well, you put it under your sheet in bed just above your pillow and it will measure your sleep cycles by the way you move during the night. This can be very helpful, because it is not just the number of hours that determines how well you sleep and how rested you feel waking up. It can be a number of things that has influence over the quality of your nightly hours.

For me it has become a game changer in many ways. First of all, it gets your attention and make you more aware of an area in your life that affects everything else. Just by thinking about it makes you reminded of its importance. And if you take next step, it will make all the difference.

Next step is to start analyzing your sleep patterns. What makes a good nights sleep, and what makes it bad?

What i started to do was to compare the different kind of nights and see if there was any patterns. My first discovery was that I always had a better night if I got to bed at a reasonable time in the evening, no matter how I slept in the morning. My best night were always when going to bed around 11 pm. As soon as it got past midnight, the night was ruined.

Next thing I discovered was the evening habits and the effect they had on my sleeping patterns. If I were sitting in front of the computer just before getting to bed, I had a long time getting down to “deep sleep”. The same thing actually happened if I watched an interesting tv-program or read a good book just before sleep. But if I instead spent the last half hour preparing and planning for tomorrow and went over the next day in my head, clearing my thoughts, before attempting to sleep. The curve went straight down to good deep sleep in minutes.

As I have said so many times in previous posts, like the post about one of my favorite books “The slight Edge by Jeff Olsen“, it is the small things that makes the biggest result. Just try to get aware of the little things you can change in your life that really doesn’t take any much effort to do. It is just a way of changing the way you think and the way you take responsibility for your everyday life.

Another example of that is to skip added sugar in your tea or coffee every day, like I am doing in my “30 day challenge“. That sugar is so unnecessary and will only cause bigger risk for heart problems in your future.

Just to let you know, I am not bragging about my enormous life here. It is in just as much of a mess a yours. I am doing this to become a better role model for my kids, to grow more as a person so I can share more and to inspire you to do the same. You need to find a good purpose for your life. When you do that, everything will be much clearer. Try listening to Tony Robbins for inspiration, he is awesome. Here is an example:

And yet, I have saved the best part!

How do you feel waking up in the morning when your alarm starts to wake you? Not to good I guess. But now there is a solution to this. And you might have guessed where I am aiming? Yes the Sleep Cycle takes care of that too. You just set a time-frame of half an hour when you wanna wake up and the Sleep Cycle wakes you up when you are sleeping the lightest within these 30 minutes. Imagine waking up when you are half awake already instead of when your in deed sleep. It makes a huge difference. And you can set your favorite tune or song to wake you up as well. Can it get any better?

Take care and sleep well…

Sleep Cycle – your way to a good nights sleep

 

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30-day challenge

Have you ever tried a 30-day challenge? If you haven’t, you should really try it out. It can be a perfect start to achieve great things in your life, just by starting with something small. When you feel the thrill of success and confidence, you want more and bigger…

I got my inspiration from a TED talk: Try something new for 30 days

Image

I am currently doing my first 30-day challenge: No added sugar

The challenge was so easy and so inspiring so I am already planning my next challenge. Please join in, support and start your own 30-day challenge.

Start to grow by taking your own 30-day challenge!

/Peter

Here is the current log for “No added sugar”:

2014-02-24

Wohoo, one day left and this challenge is sooo done. I feel like I started a whole new episode of my life. Things are just exploding now and opportunities are coming from all directions. New networks, new friends and so many business opportunities that I do not know how to cope with it and do not know where to start or what to pick. I trust them all since we are all in the same business and all friends. Hmm. That came out wrong, because you should not trust people when it comes to business. But everything just feels so right and even my stomach tells me to go for it. Probably I will just stake everything I have and go for it. Feels like the opportunity of my life. If it works out I will have a bigger paycheck on the side than my full time paycheck. And the best thing of it all is that I am going to learn so much that it’s crazy. I have the chance to grow here as I have never had before and I am ready. As ready as I can be now with practicing with the challenges to make my decision making a great habit, with personal fitness on track and personal development exploding. Boy, do I want you to join me on this great journey. Come on, let me share this on a personal basis with you so we can grow together. Check my blog and look me up on facebook or any other media, always with my real name. I am authentic and just as normal as you are. See you on the other side. Love you… www.cernvall.com

2014-02-23

While taking a long walk today I was listening to Tony Robbins book “Wake the giant within”. One of the subjects he discuss is pain and pleasure. And more specifically how we associate them with experiences, conscious and unconscious. What if I could associate painful urge with pleasure of being able to resist it? Do you understand my point. Then associate/replace pleasure of using with pain of bad conscience and pain of failure, brilliant…

2014-02-23

Massive Action Plan. The goal here is to list all the things that could lead me to my goal. It might be so that I only need some of them to reach it since only 20% of what you actually do creates 80% of the result. The hard task is here to find out which 20%, so you better come up with everything you can. In this case it is not something that needs to be acquired, only a minds game of breaking a habit. This makes planning just as important but the number of tasks less. The most important things for me will be to remind myself of why, find substitutes when the craving starts and to make it official. To remind myself I will put up notes on my work desk screen with my why. As substitutes I will make sure that I always have chewing gum, fruit and water nearby. To make it public I will post it here and ask everyone around me for support. Maybe I should try to figure out when the urge is as strongest, so that I can prepare for those moments. Is there something I have missed? Well, to be in a good shape as possible should help too, so make sure to sleep at least 7 hours every night, workout at least 3 times every week and take those extra steps of walking every day. Summary: Public, Why, Substitute, “Urgemoments” and shape. Sounds like a good plan :-). Well it better be, only 2 days left. Night…

2014-02-22

Today I did everything. Worked, joined a new business, socialized, took care of the weeks laundry and had a severe cold. What a day, phew. Hope for a restful day tomorrow, but doubt it. And here I was supposed to write a massive action plan, lol. Have no idea where to start. Will have to do some homework/research tomorrow. Now I have to get some rest so that I can get well. That will probably be on Monday… Why am I always sick during the weekends? Anyway, good night and sleep tight.

2014-02-21

Damn, missed one day. But my day is not over yet, even though the date has passed. Yes, you got it right. I got stuck in front of my computer far too long. Had a lot of stuff to take care of, and some organizing too. Anyway, it was productive and had to be done. Wrote a new post in my blog as well. Pretty satisfied with it to actually. It is about “The heroes Journey ” and you can read it here: www.cernvall.com. We were to write the MAP Massive actionplan, but that will have to wait until tomorrow. Now i must get some sleep. Good night…

2014-02-19

Hurray, one mor day. Now only six left and next challenge creeping closer and closer. Next part of the plan after the big “WHY” is mentor ship/ role modelling/ expert group or whatever you may call it. The purpose here is to get strength, advice and knowledge from someone who has accomplished what you want to achieve. In my case I can just role model myself and learn from my previous attempts since I have actually succeeded for 30 days before. The trick here is to try see the differences between when i made it and when I did not. What made me succeed? And the results of that must be written down in next step, the MAP. Massive Action Plan. The same goes for having someone else mentoring you where you also need to find the key elements that needs to get done in order to take you all the way to achieving your goal.

2014-02-18

Today I am celebrating, it’s only 7 days left. But at the same time I start to shiver thinking about the next challenge starting in 8… Never mind that, lets move on to the next step in planning. Third step after you first accept and decide and the move on to outcome is the most important step of them all. To drive your motivation you need to find an argument that will make you strong as an ox. The only way you can do that is by defining WHY, and make it so that it touches your heart. In my case for next challenge it is divided into two different parts where love is one, and hate is another. A good tip is always to have opposites to see both sides if you loose motivation. My Why to “Not using nicotine for 30 day” is To become the best rolemodel for my kids so they don’t end up in addiction as I did. Also to keep my money away from the greedy companies who makes it so damn hard to quit. They want you to continue buying there products, but no more contribution to them, I will use my hard earned money do invest in the future insted… Hows that for a heart touching why? Cheers,

2014-02-18

Another day, another opportunity. Yesterday I invited everyone in one of my facebook networks to come up with new ideas for business ideas and gosh, did I get answers. I totally drown in suggestions now and have so much to sort and evaluate. It immediately starts to make think about focus again. I need to stay in focus, because whenever I try to do to much at once nothing gets done properly. As it is now I have 3 main focuses with this, my blog and my Better Living network. Perhaps it is enough, even though you always want to find something else to improve your income…

2014-02-17

Just updated my goals in life… How about this for life purpose instead of goals to achieve: My world is now upside down and the goals and dreams I used to have dont really support my new purpose in life… My only and solely purpose in life is now to be the best father I can possibly become. To grow as a rolemodel, to do everything I wish my kids would do when they grow up and to acquire all the knowledge they can possibly need. And as a bonus, get an income on the side big enough to let me support my grandchildren with all the time and money needed when those happy days are coming….

2014-02-16

What a day. I love Sundays! Just walking around doing small stuff all day long. Booked a trip to Miami and New York, took care of kids homework, some cleaning and a lot of nothing at all… But soon it’s Monday again and here I am sitting up to late again, as every Sunday. Now back to the ongoing tasks where I am still trying to enjoy tea again. It is not hard to skip sugar, but it is hard to get the pleasure back. So, next challenge and goal writing. The admit part is done, next is outcome and exit as I see it. Like in everything you do whether its short or long ranged you should have a planned outcome. For my next challenge the outcome and exit will be: 30 days without any nicotine will break my bad habit. It will also build up my strength, my confidence and willpower to stay free from nicotine forever. I will succeed because I make it public and because I put it down in writing for me to review whenever I need. Go healthy, go strong…

2014-02-16

Strange! I wrote a nice piece of log yesterday, but it’s gone? Anyway, 9 days left and countdown has began. First part of goal setting for next challenge is to face your current situation and decide where to go. For me that will be as follows: I admit that I am an addict and will forever be! But I can now using the 30-day challenge break my bad habit and that way stay away from nicotine forever by getting strength and confidence of achievement.

2014-02-14

Happy Valentines day!!! ❤️❤️❤️

2014-02-14

Change of plans again, sorry. Have to be ready for next challenge, so practise will be planning next challenge. Statement coming up…

2014-02-14

Just 11 days left now and I’m getting nervous. Not regarding this challenge though becauce this one was a piece of cake. But for next one, the real challenge. Nevertheless I am grateful that I did this challenge first though. It was a good start and good preparation. Repetition is the key, remember? Today I was listening to this guy, Robert Kiyasaki something, who has written a lot of books about how to get rich. And ones again the patterns are the same as with all the great ones telling you how to achieve something. Start with your why, determine the outcome/exit, get a burning desire and write down your plan. I think I have gotten more or less the same story now from 10 different “experts”, so it has to be something to it. The problem for most people, like myself, is that it is so easy to dream about it, but so hard to actually do it… And that’s why I love these 30 day challenges, it’s a great way to practice before you take on something big and life changing. Even though small changes can change your life as well, but you know what I mean. To head out for that big project of being financially free, or to be able to quit your job and be selfemployed or whatever big you have in mind. So, share your thoughts and let’s practice together. Next challenge will be made by the “schoolbook” with written why’s, outcomes and desires etc. hmm, maybe we should practice now to get better prepared even for the next one. I have been writing about how, so let’s do it for this project as well. Statement by statement starting tomorrow. Begging with accepting the truth as it is, and not how I pretended it to be. Cheers

2014-02-13

You will have to forgive me if you think that I am bragging about my achievements and everything that is happening to me right now. My purpose with this is to inspire you, to let you know what is possible and what you can do yourself. My life just 2 years ago was a mess with too little sleep, a lot of gaming and gambling and almost no exercise. This resulted in poor relations, lack of interest, bad performance and grave memory losses. I kept forgetting things all the time and my wife got really frustrated. It is important to stand up for your self and really get a clear view of your life. Where am I heading? And where do I wanna go? Even more important as a father where your kids do as you do, not as you say. As an example I can mention the not so good habit my kids had of whining whenever it was time for sports practice. Now when I workout regularly myself, they haven’t complained once! So, keep up the good work and be proud of yourself.

2014-02-12

Sugar kills you! Read today that 7 out 10 people that comes into the emergency with heart-attack has problems with their blood-sugar. So, this challenge is good and keeps the level of sugar lower, which makes my chances of getting heart-attack lower. Keep getting stronger and keep getting your sugar lower folks. Take care

2014-02-11

It seems I have forgotten to tell you about the challenge. Well it’s past 50% now and all is well, except for one little mistake. It was yesterday morning when we were having breakfast. My doughter complained about her not being tasty. And since she now skipped sugar I stupidly told her to add a piece of sugar to make it taste better. You know, as a father you only want them to be happy and satisfied… Anyway, so she did but it still didn’t taste good. Then I just offered her my tea instead since it did have a different taste. We switched teacups and the matter was solved to everyone’s satisfaction. The only problem then was that I started to drink her tea and did not think much about it until I half a cup later realized that it had one pice of sugar in it. Damn and damn again, what a mistake and what a wonderful taste! So, it’s just to start all over again hating the taste without sugar and slowly adopt until it gets ok again…

2014-02-11

Good morning. Yesterday I just had to see my favorite tv-series Elementary, it’s great and both me and my son love it. So, where were we. Purpose, yes it is all about purpose. If you do something with purpose instead of chance your odds of succeeding will increase dramatically. Just think about it for a while and you will understand what I mean. If you as an example surf the internet just randomly for an hour in the evening, what will you remember and gain from it the next morning. Compared to if you have a purpose with your surfing and aim for something specific. What are your chances of remembering something you have learned then the next morning. So, if you see your role of a father (parent) with a purpose and get determined on the short term outcomes as well as the long term outcomes. Then you have a totally different game to play. Another interesting observation of mine recently is that my kids have not complained once about going to sports practice since I started to workout regularly. It used to be a weekly thing… Time for work, have nice day

2014-02-10

I have found a new purpose in life! To be the role model, inspiration and teacher to my kids. This may sound strange because that’s what a parent is all about, but I always took it for granted. But when you think about it and get aware of it you can actually make it totally different. If you really try instead of just being a parent stressing around and just do what you have to. This little simple challenge actually made my little girl, 11 years old now, make a choice that made me so proud as a father. She choose not to use sugar in her tea anymore, out of her own will inspired by me. This made me think, and gave me a new purpose in life. More later, now it’s Sherlock on TV. My favorite

2014-02-10

Monday and its great! I used to hate Mondays actually but nowadays its OK, but this morning was the best in weeks. Woke up to get a message from my Iphone App “Moves” telling me that I last week made a new all time record with 63 425 steps walking and 10 519 running steps. What a boost. Can definitely recommend this awesome inspiring app. Cheers /Peter

2014-02-10

Hmm, still not sleeping and it’s soon 1 AM. Not good since I am supposed to live a healthier and stronger life now. But Sundays are always tough to end in time. Must be due to Monday coming up. Did have a great weekend though with 2 workouts and lots of things done. Sleep tight and sweet dreams…

2014-02-09

So, Sunday at last. Got a bit late so I had to quit pretty abruptly. Where we’re we? Oh, yes fourth step role model. This is where you are supposed to take inspiration and lesson from someone who made the same journey before. No need to invent the wheel again. I will just role model myself, because this has been done before. I have made 30 days a number of times actually, but then failed later on due to lack of respect for the task and due to personal weakness. But now I am stronger than ever, and if I can just make those 30 days… Role model yes, how did I succeed last time? How did I feel and what lessons can I bring etc. Last step, number 5, the Map: Massive Action Plan. This is where we outline all the activities needed to reach our goal. Sometimes you can get it fast, and sometimes it takes “forever”. My activities are mainly tracking habits to know when I should be alert and have plans how to avoid the hardest moments and moods. To keep my why close and replace the bad habit with something better. Like eating a fruit or drink a glass of water. To project building anger on the companies making it hard for me to quit so that I buy more. The list can be long and must be complete before I start my challenge. All planning should be written down on paper so I can see it and remind myself along the way. Leave no stone unturned. The next challenge will be a success to. Cheers,

2014-02-09

If I only had more time. Have you heard that one before? LOL It’s not the time that is insufficient, it’s your focus… The problem for me is that I would need 6-7 more hours every day. If I could just skip sleep, then it would be perfect. But the solution is not to skip sleep, it is for me as for everyone else: focus. Never mind, because I would never settle for less things to focus on whether I wished it or not. But the challenges will have to be done one by one, and that’s good. Sorry for not writing in a couple of day but time flies :-) Back to my next challenge and purpose as I was supposed to wright about since this one was to easy and the next one needs preparation. Lately I have been listening to Tony Robbins, wich I deeply recommend you to do as well, and got influenced to try out a new way of preparation. It’s 5 steps: face it, outcome, why, role model and map. The first one is to accept things as they are, and not better or worse. I face that I am an addict, and have to break free. Step two is to be clear and specific about the outcome. My outcome is to break the habit in 30 days, become strong and motivated to move on without nicotine or substitutes. Step 3 is why, and it has to be emotional. My why is be good role model and example for my kids so they don’t end up being addicts like myself. Furthermore to live stronger and longer for them and to ease my wallet of 100$ every month. Those will go straight to my pension funds. Fourth step is role model. To Oops, times up. Good night and see you soon, bye

2014-02-04

Tuesday morning, semidarkness, cloudy, chilly, damp. With others words, things can only get better :-) So, today’s mission was purpose. Yes, you always need to have a purpose. Why do I have to quit nicotine? It’s not good for me, it’s unhealthy,costly and it’s a burden. So the purpose then should be to become a better, healthier, richer person that is free? Yes! But will I even notice the difference during the process of quitting? No, probably not. So that means I have great goals, but no purpose. Hmm, this was harder than I thought. Will have to get back on that, sorry…

2014-02-03

No new challenge today? Nope, was not allowed to start another one until this one is finished…. Never mind, would probably never had made it without proper preparations anyway. Wich I indeed have time for now, and that’s good. So tomorrow’s task will be purpose and goal then. See ya all then, night

2014-02-02

So, one week is up and the challenge already feels complete. This challenge was so much easier than expected. I am already up for next challenge and wonder where to go next? Is it time to take the bull by it’s horns already? To stand up for the toughest challenge possible? Hmm, maybe it is. Well, I am a bit broke right now so it would fit nicely to cut down on the expenses. And I am in fact feeling stronger than ever before. Fine, tomorrow it happens. Tomorrow is the day I will quit my nicotine habit once and for all. Wish me luck and see you on the other side…

2014-02-01

Mm Saturday and been in bed so long that my back hurts. Guess it’s time to get up and make breakfast for my family. Yesterday when we were at my wife’s sister having tea and sweets I could proudly tell her that I don’t use sugar any more. That felt great!

2014-01-31

Another day another morning, and today it’s friday. Thank god it’s friday… Had vanilla tea this morning and it actually tasted good, how strange isn’t that ha…

2014-01-30

Still going strong and the taste of Tea without sugar is actually starting to slowly begin its journey towards being acceptable. Still far to being good…

2014-01-29

Today has been all about work unfortunately. The challenge is moving forward without resistance, but has taken away the joy of drinking tea :-(. I really hope it will get better or I will have to substitute with water instead. Hua!

2014-01-27

Today was great! Continued my challenge but did not have much time for tea. The ones I took we’re not tasty, but ok. Did get time for a car accident, five stiches to my eyebrow and a couple of hours work as well. Life is great and Mondays are awesome…

2014-01-26

Just had my first breakfast without sugar (instead of 3 pieces) in my tea, and without a lot of sugar in my sour milk. At first the tea tasted horrible, but then together with a sandwich it was ok. The sour milk was almost as good without sugar. So, I guess that it mostly come down to habit. Let’s break it!

2014-01-26

Challenge start: No added sugar

by

Life is a bitch, and then you die

How nice does that sound? Sorry for being provocative, but I wanna make a point here. If you continue to blame, to get angry, to get upset and to just let your life pass by without really try to make it a good one. Then “Life is a bitch, and then you die” will be you reality. It is so easy to take fast injections of energy, stimuli, and joy just to make you feel better. But what will that do for you in the end? It will only sink you down.

So, longterm is the game to play then. After reading the book “The slight edge” I started to see this and suddenly became aware of the little things you do to make a difference in the end.

The only problem now is where to start? I wanna do it all, but haven´t got the time or possibility to do it. Furthermore, I should not do it all since the risk for overdoing and crashing then becomes huge.

What has happened since last post then? Well exercise is now a habit of working out 2 to 3 times a week + walking daily at almost the double distance compared to past. Sleeping is improved and under constant review. Added sugar has been removed from tea and sour milk,  with the result of at least 10 fewer bits of sugar every day. This was made through my first 30 day challenge “No added sugar”. Constant reading and listening to good motivational and educational books as well as speeches has been enlightening to say the least. And every to do list of things that should be done and that could be done pretty easily gets done right away.

The only problem here is that I constantly  add new things and search for more stuff instead of focusing on the things I should concentrate on. So, from now on I will try to make the above work in excellence and stop adding new stuff. Will need to try getting all my thoughts and ideas down in writing and put the extra energy given on my children.

I love the evenings spent with my kids doing homework and having goodies

Life is a bitch and then youd die

 

All my different projects will be discussed separately in future posts, with tips on “apps” etc.

And by listening to my new favourite Tony Robbins I have now to set new goals for my life. Ones with more specific outcomes and more why.

Will come back to that in a new post as well I guess. As said before, many things to but so little time.

What I can reveal right now is my latest and greatest app on my Iphone that has been running for a month now showing every step I take. It is a stepcounter in you Iphone that lies in the background and tracks your every move. Inspiring to say the least…

Today I woke up feeling a bit heavy since it´s monday, got this as a first message. Talk about getting strength and starting to feel happiness suddenly.

Life is a bitch and then you die

I can recommend you all to get this app, its cheap and great. Just search for Moves.

Take care out there:

/Peter