As we near the end of the first quarter, I'm reminded of how fast time passes. Hours become days, days become weeks. Without a system in place to track progress, it's easy to see how quickly we lose control of our goals.

To combat goal slide, I've started tracking my behavior around my goals. Inspired by the book, The Compound Effect by Darren Hardy, I'm documenting my behavior around my daily deliverables for my business so I can: 1) keep my goals top of mind each day; 2) course-correct my behavior in real time; 3) spot patterns in my thinking that lead me off path; 4) reinforce the identity of the person I want to be moving forward (someone who loves to set stretch goals and then does the work to achieve them).

Join me as I share the details of how I'm using daily tracking to make this year different from every other year that I've attempted to achieve big goals.

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Cited in this episode:

The Compound Effect by Darren Hardy

Essentialism: The Disciplined Pursuit of Less by Greg McKeown

Episode 55: How to Help Yourself When You Feel Stuck in Life

Episode 67: Calm & Focus: How Mastery of the Fundamentals Can Break the Cycle of Procrastination with Nerijus Antanavicius

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Original music by JMW

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1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way.

If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.

To book your free call, visit KariWatterson.com.

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Let's connect:

Website
Instagram: @_thisonelife
LinkedIn

"The Compound Effect is the principle of reaping huge rewards from a series of small, smart choices. What's most interesting about this process to me is that, even though the results are massive, the steps, in the moment, don't feel significant."

- Darren Hardy, Author of The Compound Effect and Publisher of SUCCESS Magazine

So, why do many of us give up before reaching our desired results?

According to Darren Hardy, one reason is that we haven't yet experienced the benefits of the Compound Effect.

Having recently experienced these benefits in my own life, I wholeheartedly agree.

When you finally reap the rewards of your consistent and persistent choices over time, you realize that what seemed like small steps in the moment were actually incredibly valuable.

In this episode, I share some real-life examples of the Compound Effect in action, stemming from a commitment I made four to five years ago to take full responsibility for the results I wanted in life.

Unlike goals such as losing weight or paying off debt, committing to personal and emotional responsibility for our thoughts, feelings, actions, and results can feel like unseen work with slow progress and intangible rewards.

By sharing my experiences, I hope to encourage anyone doing this work to keep going so you can give yourself the chance to experience the payoff of the Compound Effect.

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Cited in this episode:

The Compound Effect by Darren Hardy

Mindset: The New Psychology of Success by Carol Dweck, Ph.D.

Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff, Ph.D.
(Subtitle was recently updated to: Stop Beating Yourself Up and Leave Insecurity Behind)

Breaking the Habit of Being Yourself by Dr. Joe Dispenza

The Life Coach School Podcast with Brooke Castillo

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Original music by JMW

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1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way.

If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.

To book your free call, visit KariWatterson.com.

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Let's connect:

Website
Instagram: @_thisonelife
LinkedIn

Do you struggle with procrastination? If so, do you try to think your way out? How has that been working for you?

Overintellectualizing procrastination is what my guest, Nerijus Antanavicius, and I discuss in today's episode. Nerijus is a personal coach and trainer whose unique approach to coaching and self-development led me to hire him as my 1:1 coach back in 2020 to help me work through some particularly vulnerable areas in my own life.

As an overthinker with a resistant brain, I wanted a coach who could offer different modalities to help me get to where I ultimately wanted to go, and Nerijus's unique coaching philosophy and minimalist, results-oriented approach to self-development was exactly what I needed.

Nerijus weaves psychology, spirituality and neuroscience into his work with his clients, guiding them through the process of first awareness, then self-directed neuroplasticity to help them train and recondition their minds and body to loosen old patterns of behavior and rewire in new ways of being.

As a student and practitioner of active and passive mindfulness and meditative practices for over 15 years, Nerijus witnessed firsthand (with his clients and in his own growth work) how difficult it was to take action when the body was trapped by intense, negative emotions. This is where the training and reconditioning part of the mind and body comes in.  

"When you're able to tap into relaxation, you're able to jump into action in a way more efficient manner."

What Nerijus and I discuss in this episode:

• Why Nerijus views himself as not just a coach but a trainer
• Self-directed neuroplasticity (and why the self-directed part is important)
• Why true autonomy includes mental and emotional independence
• What we get wrong about self-development (which is why we struggle to change)
• Why training and conditioning the mind and body to self-regulate, relax, and focus are essential skills for our overall well-being
• The science behind calm and focus and how mastering these can neutralize procrastination triggers
• The relationship between emotions and actions (and why it's important to know)
• The science behind anchoring and associations (and how to use it for you, not against you)
• Where to start with mental & emotional training and conditioning when you struggle to feel your emotions
• The importance of creating psychological safety as you take steps to change
• The primary reason Nerijus says derails most attempts at behavior change
• The lost art of mastery (the dedication and commitment to daily practice of skills that build mental and emotional strength, resilience and fortitude)

Where to find and connect with Nerijus:

• Linktree (for links to all platforms)
• Website (coaching information)
• YouTube: Rewiring Minds (long-form videos)
• Instagram: @rewiring.minds (bite-sized content)

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Original music by JMW

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1:1 mindset coaching is for anyone who wants to ask more of themselves but knows their thinking is getting in the way.

If this is work you’re excited to do, sign up for my free offering (a 90-minute deep dive coaching call) so you can experience firsthand how managing your mind can bring more peace, happiness, and success into your life.

To book your free call, visit KariWatterson.com.

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Let's connect:

Website
Instagram:  @_thisonelife
LinkedIn