Fortitude Fridays #12

Read Time: 5 mins

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Quote To Remember:

“Every moment, we always have a choice, even if it feels as if we don’t. Sometimes that choice may simply be to think a more positive thought.” -Tina Turner

 

During my time as the charge nurse, I often reassured my nurses during challenging shifts by saying, "The best part about night shift is that it always ends."

There are occasions when circumstances, individuals, or situations can be extremely difficult. However, choosing to find that glimmer of hope or humor can significantly aid in navigating through those tough emotions and challenging circumstances.

You always have a choice when it comes to your thoughts.

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Question to Ask Often:

How is my environment influencing my reality?

We are a product of our environment.

Our environment directly impacts our daily experience moving through life, and this impact can be both positive and negative. Whether it's the people we encounter, new experiences, the books we read, the cleanliness of our workspace, the lighting in our home, the weather, our social media feed, or various other factors, every aspect of our lives consciously or subconsciously shapes our perception of reality.

Take a second to think about the following:

-Who are you interacting with?

-What does the space you are living/working in look like?

-What kind of content are you consuming?

-What sort of thoughts are you allowing to linger?

Whenever I find myself feeling stagnant or unsatisfied with the direction of my life, I find it helpful to ask, "How does my environment contribute to my current reality?" This prompts me to evaluate my surroundings and identify any actionable steps I can take for improvement. Often, this assessment uncovers areas that can be swiftly addressed, such as tidying my workspace or taking a walk for mental clarity. However, there are times when it demands more significant effort, such as challenging the negative self-talk in my head or reducing excessive social media usage.

While it's true that exceptions exist in every situation, and not all challenges can be resolved instantly, I encourage you to embrace the practice of asking yourself this question whenever you find yourself trapped in an unfavorable cycle. By consistently taking deliberate actions to cultivate an environment that aligns with your desired life, you have the power to initiate a transformative shift in your reality.

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Book To Read:

Start With Why by Simon Sinek

In his book "Start With Why," Simon Sinek not only emphasizes the significance of understanding and communicating the underlying purpose behind our actions, businesses, or organizations, but also highlights the importance of leadership skills, communication skills, and the ability to inspire and motivate others through a clear sense of purpose and belief. By grasping the "why" behind our actions and effectively articulating our core motivations and beliefs, we can inspire others, forge meaningful connections, and attain long-term success. Sinek encourages individuals and companies alike to lead with their purpose, cultivating loyalty, engagement, and differentiation in a crowded market.

I have read this book a couple times, and each time around I get more out of it.

You can also watch his amazing TEDTalk (with over 62 million views) centered around "why."

​Take Away: "People don't buy what you do; they buy why you do it." -Simon Sinek

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Tactic to Try: The 100 Hour Rule

The 100-hour rule in skill acquisition suggests that investing around 100 hours of deliberate practice can lead to significant improvement and mastery in a particular skill.

This theory has evolved into the notion that dedicating 100 hours of deliberate practice to a single skill within a year, equivalent to just 18 minutes a day, can propel you to a level of ability surpassing 95% of individuals worldwide in that specific skill.

The 100-hour rule can be beneficial for skill acquisition in various areas, such as learning a musical instrument, proficiency in a foreign language, developing coding skills, practicing a sport, honing artistic abilities, or mastering any skill that requires deliberate practice and focused effort. When aiming to follow the 100-hour rule for skill acquisition, it's generally beneficial to distribute your practice sessions over a consistent and sustainable timeframe.

Here is a framework to apply:

1. Set a realistic schedule: Determine how many days a week you can commit to practice. It's recommended to have at least five practice sessions per week to maintain consistency.

2. Determine the duration: Divide the total hours (100) by the number of practice sessions per week to get the duration of each session. For example, if you practice five days a week, each session would be approximately 20 minutes (100 hours / 5 days = 20 minutes).

3. Plan regular breaks: During each practice session, take short breaks to rest and recharge. For example, you could divide the 20-minute session into two 10-minute segments with a short break in between. Do what makes sense for you.

4. Maintain consistency: Stick to your practice schedule as much as possible to accumulate the necessary hours. Consistency is key for skill development.

5. Track your progress: Keep a record of your practice sessions and the skills you're working on. This can help you stay motivated and monitor your improvement over time. This is very important!

Remember, the 100-hour rule is a guideline, and the actual time required to achieve expertise may vary based on various factors. Adjust the breakdown and schedule according to your personal preferences, learning style, and the specific skill you're practicing.

Story time: When I was studying Physical Education for my bachelor’s degree, I was required to take class called Skill Acquisition, which was essentially a class teaching the 100 hour rule. As part of the course, each student had to select a skill, teach/coach the skill, and demonstrate their own mastery of it for the final. Me being me, I chose Fun Wheels, which is a circus like contraption that requires you to balance on pedals and two wheels to move forward. I had zero experience with them, but I was determined to learn, and I dedicated an hour of practice* every single day for the entire semester. By the end of the semester I could successfully zoom around and was able to teach it to my classmates, proving this exact idea of 100 hours.

*Forever grateful that this was in the early 2000s and filming videos on your cellphone wasn't possible, so thankfully there is no evidence floating around of me repeatedly face planting in the SUNY Brockport Tuttle gymnasium.

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Thanks for reading and I hope you have an awesome weekend! Until next week...

You got this,