Hey , guys , and welcome back to another episode of your Brain's Coach podcast . My name is Angela Sharina , I'm your host , I'm your Brain's Coach and it is my job here to bring to you all the best recent cutting edge , most useful , important and sometimes entertaining brain-body tools so you could take better control of your thoughts , of your emotions and , most importantly , of your actions . So you could create and shape and carve the exact life experience you would absolutely love living . Today , guys , as you probably guessed from the title of the podcast , is all about micro changes . From the title of the podcast is all about micro changes and thinking in many colors of rainbow , not just black and white .
Speaker 1I hear from so many folks I get to work with , especially at the beginning of our coaching , which usually changes a lot at the end of it . So I hear a lot about oh , you know , I'm just a black or white personality . It's like all or nothing . I either go all in on exercise and usually endure a lot of injuries , getting sick and falling off the wagon and then getting back on it , kind of stuff , or so I do a lot of exercise or nothing at all , and I must admit I used to be exactly like that and I used to think like that's just how my brain is wired , it's just unchangeable trait of my character . That's just , you know , my design . And I used to not go too far in life because I would push myself too hard and then burn . You know , crash and burn and then get back on with a lot of enthusiasm that all these audacious goals and go really hard for a week , for two weeks , for a month , for two months , for a week , for two weeks , for a month , for two months , and then emotionally I would just burn out , not always physically , because I do dedicate quite some time to my recovery and all the health routines that I know of , but I would go through these cycles all the freaking time and with my nutrition and with my fitness , and also because of that I never could really get into the exact shape physical shape and fitness shape that I wanted to be in and also my business . It would go up and go down , go up and go down , and go up and go down and if you sum it up over the course of the year or a couple of years , it would go nowhere and I was not growing , and not because I wasn't trying , but I wasn't trying consistent enough and I didn't get the result , or I didn't get the benefit of compound interest that you would get from small things that you put in that you invest in continuously . And that is true in absolutely every area of our life . Guys , if we put in small investments of our time , of our energy , of our attention , of our focus in one area and we do it consistently , it's like when people don't really have special jobs but they start saving and investing a little bit , but they do it continuously till the rest of their life or for the next two , three , four decades , they end up being millionaires not really doing anything special . Can you imagine ? And then , while a lot of people trying to figure out that hack , that super idea to make them super rich people , did you know that you could just as easily get there ? That's what I'm learning just by doing small savings , investment , but continuously Interest return on investment . It compounds when you do it continuously . A recent conversation with a client Well , ever had this week where life just threw everything at you all at the same time .
Speaker 1Like my CEO , my CTO went away , I had to do all this work by myself and then my wife had to go away to take care of parents and then I had my kid and the whole household and myself to take care of . It was tough , angela . I didn't do any exercise , as we talked about . And then I listened to that because I heard this story so many times and I heard it from myself so many times , because that's why it's so familiar . I'm like I know how it is . I know exactly how it is and how it feels when life throws everything at you and all at the same time . And because I knew that , I also knew what can get the person out of this pattern of going up and down , up and down and being frustrating with not seeing results , even though it feels like you're investing so much effort . So how do you get out of this cycle , this cycle , most importantly , this mindset and this thinking ? So I asked my client do you think you could have fit in five minutes of exercise if you decided to do that in advance , like while watching your son , maybe doing it together , maybe while you were watching some TV ? I'm sure there were those moments . He's like no , yeah , probably . How about 10 minutes , I guess , thinking on a continuum Guys , thinking in incremental changes , kaizen , you know , there is this beautiful Japanese philosophy of small steps done consistently which compound to industry-changing results and life-changing results . As a coach , I learned how to apply this strategy in my own life .
Speaker 1Thinking on a continuum that's what we say in coaching when we talk about thinking in all the shades of gray or all the colors of rainbow , not just black and white , and it's a skill you can train . And also , if you are into personal growth , personal development , please do realize that thinking in all or nothing terms actually keeps you stuck in many areas , not in all of your areas . If you're successful in business , you probably actually don't really think all that black and white , but instead you are ready and you are willing , without thinking , putting in small amounts of work , but every day Thinking on a continuum . If you get consistent success , consistent growth in some area of your life , that's probably because you are thinking on a continuum there . And if you're stuck in that loop of up and down , up and down , up and down in other areas your relationships perhaps , or your health perhaps that's what all or nothing thinking does to you keeps you in that endless loop of up and down , up and down , up and down , not really trending anywhere over the course of years . Yes , coaches , we learn this key ingredient of growth mindset , recognizing that there are a lot more options and colors , not just black and white . There are all these colors of rainbow .
Speaker 1It's not just hard workout every day or nothing . It's all shades of gray in between . Do you know , for example , that eating healthier might just mean eating one more serving of veggies and one less serving of pasta for dinner ? Or sleeping better can mean adding just 15 minutes of more sleep and maybe five minutes of a private routine when you just simply take a shower and turn off your devices . It doesn't have to be 30 , 45 , 60 minutes of journaling and meditation and then , I don't know , smelling the roses and all of it at the same time and trying to go from 5.5 hours to 8 hours of sleep right away . It doesn't have to be like that . There is also adding a 10-minute walk to your daily commute , getting off the train one stop earlier , instead of trying to get from 2,000 to 10,000 in one big chunk . Growth happens in increments and sometimes it happens in bursts and often it's a mix of both .
Speaker 1Another recent conversation I want to work on my expertise , my professional expertise , angela but I'm already so overwhelmed with everything . There is this client project and it's about to end soon . So after that , I think I'll have time to dedicate two hours a day to my studying . And I ask , well , don't you think that that might continue ? That the better , the more you work actually , the more is going to be on your plate and the less extra time you have to dedicate two hours a day studying . And do you think you could take 15 minutes from your work time and dedicate to professional learning ? A thought challenge , I suppose . Did you know , guys , that I finish most of my certifications , my professional learning , in 20 minutes , but daily learning schedule 20 minutes a day , it's an hour every three days , it's two hours every six days and every what is it every two months . If we get two hours a week , it's 16 hours of learning with just 20 minutes a day . Do you think you could take 15 minutes from your work to dedicate to professional learning ? And did you also know that I took those 20 minutes from my Netflix time ?
Speaker 1That didn't end up too much of satisfaction or joy or anything as I analyzed my patterns , did you also know that if you lose 100 grams of body fat a week , then in a month you're . In a month it's going to turn in 400 grams . In six months it's going to be 2.5 kgs and in a year it will be 5 kgs . Now it might not sound like a lot , but all you'll have to do is start drinking black coffee instead of cappuccinos . And how long have you been trying to lose those 5-10 kgs ? And going up and down , up and down , up and down , some crazy diet and eating everything , some keto , and then eating everything , all the carbs and not the fruit kind of carbs . The compound effect of tiny or micro steps and changes the compound effect is just astounding . Changes the compound effect is just astounding .
Speaker 1Bill Gates famously said we overestimate what we can do in a year and underestimate what we can do in a decade . I would take it even further you overestimate what you can do with those draconian efforts over months and underestimate what you can do with those micro changes done consistently over a month , two months , half a year , a year and a decade . It's like becoming a millionaire while having regular jobs and saving a little bit every month . So maybe the reason , guys , you're not seeing the progress you want is because you're trying to get there all at once . It's like that impatience and guys , I am a miss impatience . I used to have it my entire life when I needed it all and I did it , and I needed it now and guess what ? I got nothing because of this impatience . And now that I'm very patient with myself and just investing my effort and energy into just a few things , but doing it consistently , not expecting much of a result in a day or a week , but knowing that it will come in years , in months and a decade , now I'm starting to get somewhere , somewhere .
Speaker 1So my question to you is what's one micro change you can make today for a decade ? What's one micro change you can make today for a decade ? Even the smallest shift can create a ripple effect toward achieving your biggest unbelievable dreams , living your biggest unbelievable dreams . And that's the question I want to leave you for today . What's one micro change you can make today for a decade ? And it will compound , and that's the beauty of it and that's the guarantee of success . You know , life is unpredictable and it changes really fast . But if you look back over trends , look back over what's happening in decades , it's kind of very consistent and very predictable and , surprisingly , very reassuring If you look at the stories , at the successes of self-made people . All they had to do is say you know , I trust the journey . I know that if I am consistent with those small investments every single day , every single week , I know it's going to bring me to something amazing . So the question that I'm going to leave you with today is what's one micro change you can make today , today , for a decade , towards your boldest , wildest , most unbelievable dreams , out and over ?
Speaker 1Guys , think about that , write it down , Put it in your plan , on your schedule and get it done from now on for a decade . Scary , but also , you'll find , surprisingly reassuring . And don't forget , guys . If you found value in this podcast , please help others to find this value as well . Share it in your pod of growth mindset , culture . Share it with your friends , share it with your co-workers , with your teammates , with your subordinates , with your business partners . Let's create a world where everyone thinks on a continuum instead of all or nothing . Let's all leave this up and down cycle behind and start grow continuously , out and over . Share , because you care , and talk to you very soon .