“You come to the gym more than the average member”, the gym employee commented.
“Wow! Really? Thanks for the encouragement!”, I responded, feeling dissatisfied with myself all the same.
“I guess the problem”, I thought, as I drove home,” is that I’m not seeing any progress”. In fact, after a very cold winter which made venturing out in the dark after dinner even less motivating, and a busy schedule that just kind of crowded out the time to go the gym, I feel like I’ve arrived at summer in a stodgier and heavier state than in previous years.
In fact, I like I’ve hit a state of arrested development. I’ve plateaued. So, what to do about it?
A video I saw recently came to mind. Angela Duckworth, a world expert in the area of grit, was giving a conference on deliberate practice.
She explained the following theory:
Talent X Effort = Skill
Skill X Effort = Achievement
What does that mean? If you have talent and make no effort, you won’t develop skill. For example, if you have a talent for music, but don’t practice, you won’t develop any skill. Also, even if you do have skill, you won’t achieve new heights unless you keep making an effort to develop that skill. You just won’t get to that state of attested development!
Okay, so to go back to my initial question: what do you do when you hit that plane of no progress?
The answer, according to Angela Duckworth, is simple: deliberate practice*. It’s the only way to break the curse of the flatline; you’ve just got to get up and get going! If you don’t practice speaking, you won’t make any progress. If I don’t go to the gym, I’ll become more and more passive.
Here’s Angela’s advice:
#1. Set your goals.
What are your goals? Be specific. Do you want to learn 5 new words this week? Do I want to go to the gym 4 times this week instead of 3? Whatever, the case, make sure your goals are challenging, too. If you consistently practice and make an effort, you will still hit that flatline. You need to intentionally increase that goal just a bit, so that it is just that bit further or more. Do you see what’s happening? You’re making progress.
#2. Find your focus.
When you are 100% focused, you’re engaged. You’re not doing anything else but working on developing a specific skill. Set aside 15 minutes of time alone to read an article in English or watch a short video. In my case of exercise, scheduling in time for specific workouts ensure that I am setting aside time when I am completely immersed in my physical activity. I can’t be doing anything- else! Picture being on a stationary bicycle and checking your social media on your phone, to get the idea! Whatever you’re working on, concentrate on that body, soul and spirit!
#3. Get your feedback.
Ah, feedback. Correction. Yes, like you, I see a frowning parent, a nagging teacher, a never-satisfied coach. Maybe that was then, but this is now. Choose a friend or colleague (or in my case, a coach at the gym) to nudge you along and let you know how you can be just that little bit better. Would the Saint- Louis Blues have won the Stanley Cup this weekend without the guidance of Craig Bérubé? Would the Raptors have grabbed the NBA championship title without Nick Nurse advising them all season long?
This week’s going to be a great week. I’ve got some objectives (specific and challenging), I’ve blocked off time (three of them to be exact!) and I’m going to enlist the aid of a personal trainer (at least for a consultation to begin with!)
How about you? What are your secrets to keeping off the arrested development plateau? – Claire :o)