“I’m going to quit smoking, lose 20 pounds, give up drinking hard liquor and run at least an hour every day.”  How many people out there have ever actually succeeded with New Years Resolutions? Why does it always fail? My theory is that it’s too much all at once. It becomes more painful to continue with the extreme lifestyle makeover than the short-term pleasure you would get reverting to your old habits.

Inspired by a post on Tim Ferriss’ blog by Leo Babauta about the Power Of Less Challenge and a new abundance of free time after completing Tony Robbins’ Personal Power II program (see update below), I volunteered myself for the 1 habit per month challenge. Here is the explanation from Leo’s post:

The only way you’ll form long-lasting habits is by applying the Power of Less: focus on one habit at a time, one month at a time, so that you’ll be able to focus all your energy on creating that one habit.

The tool that you’ll use to form each habit is an extremely powerful one: the Power of Less Challenge, a 30-day challenge that has proven very effective in forming habits for thousands of readers of my Zen Habits blog.

Here’s how it works:

1. Select one habit for the Challenge. Only one habit per month. You can choose any habit — whatever you think will have the biggest impact on your life.

[Tim: This is also supported by research done by BJ Fogg of Stanford University. Want to teach 60-year olds to use an SMS program to help them quit smoking? It won't work. Those are two new behaviors. Choose one behavioral modification at a time.]

2. Write down your plan. You will need to specifically state what your goal will be each day, when you’ll do it, what your “trigger” will be (the event that will immediately precede the habit that’s already a part of your routine — such as exercising right after you brush your teeth), who you will report to (see below).

3. Post your goal publicly. Tell as many people as possible that you are trying to form your new habit. I suggest an online forum, but you could email it to coworkers and family and friends or otherwise get the word out to a large group.

4. Report on your progress daily. Each day, tell the same group of people whether or not you succeeded at your goal.

(read more here: http://www.fourhourworkweek.com/blog/2009/01/07/the-power-of-less-leo-babauta-zen-habits/)

(above photo from visitnorway.com)

So let’s follow the steps above.

1. My first three habits are as follows:

January: follow a new exercise plan that includes eating a high protein, low carb diet. (I started this in December, but I want to give it ample time to become part of my routine)

February: Study French for 30mins per day. (my study plan)

March: Learn 1 new song a day on guitar/vocals and add it to my songbook.

All of these habits stack onto each other. For example, when I finish February, I still continue with my daily French study. I simply add to the routine learning a song on guitar.

2. Write down my plan:

Diet and Exercise: Diet is self explanatory – every time I eat. Working out will be triggered every Monday and Thursday when my roommates get home from work (about 4pm). That way I work out and have a big protein supper directly after.

Study French: every day at 3:00 (usually a dead time in my day) I’ll study for 30mins.

Learn 1 new song on guitar: right after studying French.

3. Post my goal publicly:

Well, here I am.

4. Report on my progress daily:

This is where my BRILLIANT IDEA on how to be accountable comes in. I’ve convinced the eight youth that I supervise and live with to do the Power Of Less Challenge with me. So not only am I improving my life, but we’re all improving our lives and keeping each other accountable. We have a big chart on the wall with all of our respective habits for January, February and March. So far it’s been great. They’re motivated and help each other – and me — out.

Some of the habits individual group members have chosen to work on:

-15 mins of physical activity per day.
-limit to one cigarette per day.
-floss teeth before bed.
-practice guitar 30mins per day.
-empty and keep email Inbox at ZERO.
-spend at least 30mins per day outside.
-50 daily ab crunches.

That’s it for now. I’ll keep everyone in the loop with how our group of nine (including me) is doing and I’ll tag it with the Power Of Less Challenge.

Want to do the challenge? I’ll keep you accountable. Post on your blog and I’ll link to you and update here about your successes.

Side Note: In case anyone missed this, here’s a link to an interview of Tim Ferris by Leo Babauta (of Zen Habits and The Power Of Less).

Other Updates:

Support The Team Part II

My good friend ZakkaGirl has started a blog over at http://zakkagirl.com/ She’s equal parts Yale grad student, world traveler, marathon runner, talented writer and beautiful goddess ;) We used to write together over coffee in Osaka. Her current project is experimenting with Tim Ferriss’ diet. Check her out.

One of my friends has started a new blog (anonomously) to express his philosophy and practical ideas on being more awesome over at http://needmoreawesome.blogspot.com/ Read it, or he’ll punch you in the face.

Liam has started a new blog chronicling his lifestyle improvements through the Power of Less Challenge over at http://thisyearofchange.blogspot.com/ We’ll be keeping you accountable, Liam.

Chris over at September Police (traveler, DJ, musician, writer) is still cranking out great music and writing. If you’ve ever taught English overseas, his series Letters from Jenny is pretty hilarious.  http://septemberpolice.blogspot.com/

Personal Power II

Wow, it took a while to complete, but I definitely got a lot out of doing the Personal Power II program a second time. Notable tapes: Days 12-14, Goal Setting Workshop and Days 19-21: Eliminating Self-Sabotage/Creating Unstoppable Self-Confidence.

Music

Shortly after posting about feeling in a music rut, some friends pointed out some websites: notably, LastFM.com and Musicovery.com . They are both interactive web radio stations where you can listen based on what artists you like. LastFM you have to sign up for, but it’s free and definitely worthwhile.  Thanks to everyone that suggested music/websites!