Team DNA BJJ - Brazilian Jiu-Jitsu, Martial Arts & Self Defense
Using The Compound Effect To Make Huge Gains In Your Life
Everyday we are knowingly or unknowingly using the power of the compound effect in our lives through the small choices we make. When we look at the effect of our small choices in a daily or weekly way, there won't be much effect. It's important that we shift our focus to the long term. We should be asking ourselves questions like: If I don't brush my teeth everyday, what results will that have 1 year from now, how about 10 years from now? If I am currently drinking 3 glasses of juice a day and I replace that with water, what results will that give me 1 year from now, how about 5 years from now? If I start doing 10 pushups a day, where will I be one year from now, 10 years from now? If I practice a certain technique 10 times daily, how good will I be at it in 1 year now, 5 years from now? If I read a book a day, where will I be 1 year from now, how about in 20 years? If you are an adult, and begin training Brazilian Jiu-Jitsu 3 times a week you will almost certainly be a black belt in 10 years. The key to using the compound effect to make huge gains in your life is to first become mindful of your daily habits, nope it's not your habits but your DAILY CHOICES, because everything is a choice. Everything in your life exists because your first made a choice about it - you make your choices and your choices make you. Follow the formula below to unlock the power of the compound effect in your life(in a positive way) and take your results to the next level in whatever it is you wish to accomplish in your life!
Formula: Small Smart Choices + Consistency + Time = Massive Results
In September, Braiden was 207 pounds and super out of shape and wanting to become healthier and get in better shape. His energy was low and he wasn't happy with where he was. Using the above formula we got him to implement a few small smart choices.
Small Smart Choice Definition: A small smart choice is any action that is taken daily which brings us closer to our desired goals. For example if our goal was to get type 2 diabetes a small smart goal would be to consume a sugary pop with every meal. On the other hand if we wanted to shed a couple of pounds, a small smart goal would be to replace that pop with a glass of water with every meal. Your goals dictate what your smart goals will be.
September's Small Smart Choices
#1 - Ten pushups daily in as many sets as needed with knees on the ground as he wasn't strong enough to be able to do a regular push up with good form
#2 - Stop Snacking in between meals
#3 - No Drinking Sugary Calories(Juice, pop etc), pretty much just drink water or sparkling water.
#4 - Limit Junk Food(Chips, cookies, candy etc)
November's Small Smart Choices
#1 - All previous Smart Choices
#2 - Twenty pushups daily in as many sets as needed with knees on the ground
#3 - 10 Air Squats Daily
#4 - Thirty Second Plank or Wall Sit(Alternating daily)
January's Small Smart Choices
#1 - All previous Smart Choices
#2 - 5-7 Regular Pushups Daily
#3 - He got a chin up bar at home and did 5 negatives daily as he wasn't able to do a chin up yet(Negative = You jump up and lower yourself as slowly as possible).
On top of all these smart choices, he was playing recreational sports a few days a week and doing an average of 3-5 BJJ classes a month due to living far away from the gym. All of this was nothing new as he was doing this all along. He followed his smart choices 90% of the time(90 out of 100 days).
Fast Forward to the beginning of March, with the power of compound interest strong at work in his favour, Braiden was down to 177 lbs - a huge loss of 30 lbs on top of putting on some muscle! His small smart choices, done consistently over 7 months had snowballed into massive results and he was now in much better shape, healthier and feeling better about himself.
Nobody could forecast what would happen next - The Covid 19 Pandemic hit. Braiden was content with his results thus far but wanted to take things up a notch to get even healthier and in better shape along with greatly developing his BJJ and Judo knowledge + skills. Now with bigger goals in mind, it was necessary to implement more small smart choices.
Mid March's Smart Choices
#1 - Working out 6 days a week in a fasted state for 15 mins, following workout routines we designed for him.
#2 - Following his meal program we designed for him
#3 - Intermittent Fasting - Eating all his food in a 2 hour window
#4 - Doing all online BJJ + Judo Classes
#5 - Studying 15-30 mins a day of BJJ/Judo highlights or instructional series
#6 - Writing down all his goals and going over them mentally first thing in the morning + doing a daily check of how things went before going to bed
#7 - Ice Cold shower daily
#8 - Eat 2 servings of organic vegetable daily
This article was written on May 15th
To learn more, check out Darren Hardy's book - The Compound Effect.