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Warrior Wisdom - from Dr. Yurij

Warrior Wisdom

Dr. Yurij provides weekly coaching messages to help you live out your God given purpose.

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  • Jan6Fri

    Change One Habit.

    How starting one small habit can transform your life. January 6, 2017 by Yurij Chewpa
    Filed Under:
    Warrior Wisdom
    Don't do it!  Don't make a long laundry list of all the drastic things you are going to commit to change in 2017. It will guarantee your failure. 

    It's January 2017 and a lot of people are waking up from their sugar, grain, and alcohol hangover with a few extra pounds around the waistline and a guilty feeling about wasted opportunity in 2016. They are going to resolve to do things better this time around, but rest assured that without a different strategy they are destined to fail.

    My Crossfit coach (Joe at Crossfit YOW), recently commented about how January is going to be a big month for new members. I was reminded of the statistic that in a regular gym setting half of the new sign ups will have their final workout in March, quitting on their commitment to work out for the next 12 months just 3 months into their commitment. Another 30% will quit by year end leaving only 20% who will successfully navigate the addition of this new habit.

    Change is not easy. The best strategy is to start with small little changes, one at a time. I refer to this as chunking it down.
    It's not unusual for a guest or a new client to leave a seminar wanting to change everything (or, not uncommonly, remain paralyzed by fear of making any changes at all).
    Our advice is to chunk it down into manageable bite size pieces. Do one thing and do it well, then add another.
    It takes longer and progress can be frustratingly slow to begin with, but 12 months from now massive change will have happened.

    In Warrior we use a personal transformation tool called the WarriorWay90Day (WW90Day). It helps to plan priorities, keep track of projects, and encourages celebration of victories among other things. We ask that all clients engage with the WW90Day as much as possible.
    For some it's an easy implementation and for others it is tough to get started.
    For the ones that struggle to use it, we ask for a simple habit change.  Carry the WW90Day with you everywhere you go or even just touch it every day.
    Don't even write anything in it!  Just touch it and carry it around, empty. Then, over time, commit to writing something in it every morning and within a few weeks or months it becomes an invaluable tool.

    Another common area of change is morning time. Morning time means getting up early and committing to one on one time with God as well as doing some vision time on the practice or business. Again, our recommendation is not rashly committing to waking up 3 hours earlier than usual and then flaming out.  Start with setting your alarm 10 minutes earlier and add a minute a week. Within 2 or 3 months you can get an extra 20 plus minutes of time to work on your relationship with God and plan your life. Within a year you are getting up an hour earlier and have cemented a permanent habit into your life.

    Let's talk about the gym again. I was just talking to my associate this morning about how he was getting bored with his workouts and wants to try out Crossfit.
    My advice to him was to take it really easy to start with. Even though he is training a lot, the load on the body is going to be very different in Crossfit. Not better or worse, just different.
    I told him that even if he could do the WOD Rx (or the women's Rx) not to do it until his body gets familiar with the intensity of the new compound movements.
    Progress will be slower to start with but he will avoid injury and the results will be there in the long run.

    You get the point.  We all want quick results but to ensure success, remember that small, continuous (seemingly painstakingly) slow changes will lead to massive growth in the long term.

    What is the one small habit that you can make that will begin a massive transformation in 2017?

    Coach Yurij


    On Sunday, February 5, 2017, Leo Quan said:

    Wow, really inspired by this post and the comments. Thanks everyone!


    On Wednesday, January 18, 2017, David Covey said:

    Slow and steady wins the race. It sure has been slow steady change for me. In the beginning parts of Warrior getting up at 6 was early as "I wasn't a morning person". Now I'm pretty consistent with 3:50 during the week (really 3:59 or 4:03 with a couple of alarms - hey, I'm still a work in progress!). I wasn't a runner - but Warrior said I have to run. Did my 3rd marathon last year, bunch of triathlons too. Lifting the bar was heavy with crossfit a couple of years ago, but I deadlifted 305 last year! Practice has been the same thing. I guess that's why they call it practice - learning something with repetition. All the training and hanging around amazing coaches who remind me of a focus has greatly increased my capacity. 100 visits a week was challenging at first (I remember we had to have 70 visits for the whole year for student clinic!) and now 100 visits a day is easy. Its all in the consistency of training and learning 1 thing at a time with slow, steady focus, and having a coach to guide you. Thank you Warrior for all the training!!


    On Wednesday, January 11, 2017, Brad P. said:

    Yurij - I believe that annual goal setting has been one of the key fundamentals that has transformed my life. And the Warrior Way 90 Day is an awesome tool to help me steward my dreams down from the 10 or 3 year level into what I work on each week! Awesome stuff.


    On Monday, January 9, 2017, Yves Laliberte said:

    Thanks Yurij! I want to leverage WW90D better in 2017. Following your wisdom, a lot of good transformation has taken place in the last few years. Evolution and not revolution is what I aim for. See you in Ottawa!


    On Monday, January 9, 2017, Mark said:

    Great post Coach!


    On Monday, January 9, 2017, Dr. Julie Donoso said:

    Thanks coach! My word for 2017 is consistency. I want to do small changes with discipline to create a habit. I am running three days per week on Monday, Wednesday and Friday. I'm also meal planning for our family on Sundays and preparing for the week. This will solidify our success! It's true. Small steps that gain momentum in consistency will lead to long term impact and permanence.


    On Monday, January 9, 2017, Brad said:

    Thanks Yurij! I appreciate your wisdom in this regard. Even with baby steps, we can still get to our goals if we keep going! See you in Ottawa! Can't wait! Love, Brad


    On Monday, January 9, 2017, Stephen Lippitt said:

    My main habit to focus on this year is getting to bed on time. That inherently includes preparing for sleep properly. That means no iPhone games before bed, and being ok with kids going to bed after I do. This means better rest, better workout recovery, and better morning time with God.


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