Today, we dive into the art of changing habits. If you've struggled with New Year's resolutions or feel overwhelmed by the need for big changes, this episode offers a clear, calm approach. We'll discuss how breaking down your ambitious goals into small, manageable steps can lead to substantial progress.
We start by exploring Kaizen, a philosophy of continuous improvement. Its incremental approach aligns with our brain's preference for gradual change, reducing stress and building confidence. This method not only supports a calmer mindset but also fosters a sense of accomplishment with each small step.
Next, we delve into James Clear's concept of Atomic Habits. Consistency, rather than occasional grand gestures, is key to lasting change. We'll provide practical steps to apply this principle in your daily life. For instance, if your goal is to enhance networking skills, start with reaching out to one new contact per week. Such consistent, focused actions lead to significant improvements over time.
Through these techniques, we aim to help you create a routine that feels supported and manageable, transforming your professional life in a way that feels both peaceful and empowering.
Join the Mindful Ninjas as we combine the principles of Kaizen and Atomic Habits to make consistent, incremental progress. Embrace this journey of small steps leading to big changes.
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SUMMARY KEYWORDS
mindful, kaizen, step, habits, gradual changes, network, incremental progress, continuous improvement, book, consistency, approach, atomic, sample chapters, adapt, fuels, reaching, enhance, significant improvement
TRANSCRIPT
0:00 Hello and welcome to Mindful in 5, helping you discover your peaceful path. I'm your host Spiwe Jefferson, author of the Mindful in 5 book series.
0:15 Mindful ninjas, where are you in this moment? Say present because you are present in the moment if your mind is wandering, gently channeling to be here now. Today, our topic is Kaizen atomic habits, it's hard to change your bad habits and adapt new ones. Many of us have high hopes at the beginning of the year, and we commit to practically reinventing ourselves completely. But then, we are beset with the reality of old habits that Die Hard, and we are quickly discouraged.
0:29 Today, we explore a more effective approach using Kaizen and principles from James clears book, atomic habits, both of which can create impactful changes in the lives of busy professionals with no time, perhaps, like you.
1:25 Let's start with kaizen. This is a Japanese term that translates to continuous improvement or change for the better. It is a philosophy and approach to business management that focuses on making incremental continuous improvements in processes, products and services. Kaizen encourages employees at all levels of an organization to actively participate in identifying and implementing small gradual changes to enhance efficiency, quality and productivity. One reason the Kaizen philosophy works is because neuroscience shows that our brains adapt better to gradual changes. This approach reduces stress and builds confidence as each minor achievement fuels our determination for more.
2:27 Next, let's unpack the concept behind the book by James clear, titled, atomic habits. It emphasizes small consistent changes with the idea that consistency is more critical, then making one off big changes in your life. The big idea then for today, is that if you want to see positive change this year, and you haven't had great success with resolutions or whatever you've tried in the past, consider breaking down your big goals into small, incremental steps that you can consistently accomplish. Here are five steps to get you there.
3:14 Step one, start small. For example, if you want to become better at networking this year, start by confidently reaching out to one new contact per week. Set aside a time on your calendar that you can designate specifically to do this one task.
3:38 Step two, make incremental progress. Let's suppose you want to improve your presentation skills. Begin by dedicating just five minutes daily to practice or better yet, go join a Toastmasters International Group near you, and they will do a lot of the heavy lifting that will turn your practice into a regular habit. Gradually increase this as you become more comfortable and focused in giving presentations and speeches.
4:17 Step three. Consistency is king. Whether it's learning a new software or enhancing leadership skills, practice regularly, even 10 minutes a day can lead to significant improvement. Many leaders specifically set aside time to read and learn each day.
4:38 Step four. Celebrate wins. Recognize when you hit a milestone, give a speech reach out to a certain number of people in your network. This celebration boosts morale, determination and fuels your confidence to continue.
4:58 Step five. Reflect and adjust regularly review your progress. If a certain strategy isn't working, be determined to adjust your approach and persevere. Consistency is more important than anything else in this approach.
5:18 In conclusion, Kaizen and atomic habits offer a clear, focused path for busy professionals. By adopting small consistent changes, you can profoundly transform your professional life. Think of it this way, it might feel like a small, insignificant step in the moment. But if you take one step each day, by the end of the year, you will have taken 365 steps forward. And that's a lot. So even if you're reaching out to one new person, each week in your network and just reconnecting or saying hello, or acknowledging something they did, by the end of the year, you will have reached out to 52 people in your network. So rather than trying to take giant leaps, consider combining the Kaizen and atomic habit principles and making consistent incremental progress. Until next week, this Spiwe saying be mindful and be well.
James@DiscovertheVoice
6:28 Thank you for listening to Mindful in 5. If you enjoyed it, share it with a friend. Follow and rate it on your favorite podcast platform. Pick up your signed copy of the book and journal from SpiweJefferson.com or unsigned copies from Amazon, Barnes and Noble or wherever you get your books. Visit SpiweJefferson.com to download sample chapters of the book, watch videos and become a mindful ninja. Join us on the LinkedIn Mindful in 5 group and share your thoughts. Until next time, be mindful and be well.