Ty Cobb Backer: 0:01

Episode 322, brick by brick, progress is progress, and a win is a win. Part two.

SPEAKER_00: 0:09

We have a kind of a belief system that either we're gonna push you up or gonna push you out.

Ty Cobb Backer: 0:14

I don't want to be around five other people that aren't pushing themselves to succeed. Success isn't about taking, but giving value first.

SPEAKER_00: 0:23

Compensation follows contribution always. This is true authenticity. It's the truth. Every week, this is our story. We share with you our journey, we share with you our scars. Please welcome your host, Ty Cobb Backer.

Ty Cobb Backer: 0:36

And here we go. Happy Wednesday, everybody. Hell yes, today's a great day. It's been a great week. We had a little bit of snow on Monday, but I think for the most part, a lot of it's gone. Uh, I think with today's temperatures and tomorrow's temperatures, along with some rain, I think I think this white shit might be gone, hopefully for the season. And uh, we got some big things coming. Uh at a meeting this morning, and uh it's good stuff. Good, good, good stuff. It's gonna be great for our community. And until it comes to fruition, I'm not gonna tell you what it is. I guess you'll have to tune in every week until we let the cat out of the bag. But this is big. This is probably one of the biggest things we as a team has put together. I mean, this is this is gonna be big. This isn't uh business. This is this is personal. This this one's personal, man. And uh it's it's gonna impact a lot of people's lives. And I I'm super excited about this. Uh, it's just it's amazing. I can't believe it's actually gonna happen. So, but I'm hoping by the end of the week or early part next week, we should, we should, we should know if it's gonna happen or not. But anywho, last week I was talking about momentum and you know, not to sell yourself short, but you know, it's one step at a time, brick by brick, day by day. Progress is progress, and a win is a win, no matter how small or how big, you know, stacking wins and stacking small victories. And and for me, that that starts in the morning, you know, and and you know, how how you start your day out is is typically how the the you know the next 10 hours is is gonna you know unfold for the day, usually. So today I want to talk about, and I started to talk about this last week a little bit, but I want to talk about how to protect the mo, right? And and how to keep, how to keep the momentum and and because you know starting it is is one battle, okay. Like trying to create momentum is is a battle, but keeping it is is the war, okay. And I've become I've I've gained momentum. Moment is very fragile. And and over my my career, I've I've seen momentum come, I've seen momentum go. And the hardest part is is is regaining it once once you've lost momentum. And it it's just kind of like it's like you turn around, one day things are great, and then all of a sudden it's like the momentum, the wind has just been knocked out of your sails. And and I think for me, I think uh what happens is is I I start to become complacent, maybe even a little bit ungrateful, uh, kind of forget where you come from, bum kind of thing. And we got this, we have arrived, and all that bull crap that we tell ourselves, you know, and and or I get distracted. I I get distracted by by shiny things, new, new toys, new projects, whatever. It happens. We're we're freaking human and it's very fragile, especially new momentum. So I'm gonna give you five ways that I've that I've protected um myself, and and I'm gonna call these the the five tool belt rules for for momentum. And and rule number one, okay. So don't don't break the chain. You probably have heard don't break the chain, and it's a good, it's a great concept, but but let's make it real, okay? Life happens, people get sick, you get sick, work blows up, kids are keeping you up all night, travel happens, uh your emotions get hit with some crap and your energy dips. Right? Like Ben there did that. So, so here's a real rule. Okay, if you miss one day, if you're off one day, okay, and and I'm speaking in terms of like working out, and and Vic and I are are doing this Fearless 44 right now. And and unfortunately, if you miss something, you're doing it all over again, okay. But but in life in general, if you miss one day, okay, so this this may not apply to those of us that are doing the fearless 44 right this second, but a lot of this is is hinging upon that because of course I I got to review my you know my daily eights and and my fulfillment 50. And for me, my fulfillment 50 is is very fluid, it's not static. Like I review it every single day and I add and I tweak and I adjust and I move the goalpost on on my my um my fulfillment 50. And that's it, it kind of becomes like a living thing as the days go on. Not that I don't set the framework before we start the challenge, you know, it with like one or two words, but I get I kind of I get real, real defined with things and I start adding people's names, and I start really putting in timelines, and I start, you know, and I and if I'm not meeting them, I try to figure out why. Why? And and so that's kind of what I'm talking about, you know, not necessarily the the challenge of the eight things that I have to do every day, but I'm talking about the things that we've put in, we've written out, you know, our excuses, the purposes, the reasons. What happens if I don't do this? You know, so I'm speaking in in life in general and and goals and promises that I make myself. So, so so rule number one, it's a real rule. If you miss a day, don't miss two. Okay. One is an event, two misses starts a new habit. And I know for me, right? It's it's easy to miss one day and it's like, oh, you know, I missed, I missed yesterday, and I'm tired tonight. You know, I'm just gonna sit on the couch and I'm gonna eat fucking Cheetos and collect dust in my belly button. Ben there did that. I'll start on Monday, I'll start on Friday, I'll I'll get back in the gym on over the weekend. You know, I've said all these things to myself, and I wonder why I feel like crap all week. And it's it's it's it's my my my low self-esteem is to start to take over because not only am I lying to myself, but I'm not doing the things that I know that I need to do for myself. So I'm here for my grandchildren when they need me most, right? And that could be just five minutes on the floor rolling around with them, right? But I work out and I eat right and I do the things that I do so I can be here longer for them. So if you fall off, the mission is super simple. Get back on track, get on track fast, not perfectly. You don't have to be a hero and put three hours in the fucking gym the next day that you missed. Okay. You don't have to do that. Just get back on, right? Brick by brick, brick by brick. Okay. Just get back on the rails. All right, rule number two, have a maintenance mode. Okay, and and what I mean by that is it's a smaller version of the days that I really get it in. Like over the weekend, I do the one more weekend. I I on minimum, I work out 90 minutes a day. Okay, on minimum. Now, through through this challenge, so this, like I said, this doesn't necessarily apply to to the challenge because part of the challenge is I got we have to work out one hour a day. Okay, so so find a mini version so you so the days that you don't feel like doing it, it's essentially I'm I'm giving you a hall pass to to somewhat cut corners. Okay. And and for me, that might look like, you know, instead of 45 minutes on the treadmill, okay, I'll do, I'll do 30 minutes on a treadmill. I'll do uh six-minute plank and I'll do 12 minutes of stretching. Still more than I would have done if I didn't do it, right? I don't have to be the hero all the time. So when when one thing changes, most that's that's like when when most people quit because they think the only way forward is the full version of it. It's a full 90-minute, get it in. And if I don't have time to get it in, I'm not gonna do it. And I don't know how many times I've sabotaged myself when I said I didn't have one hour to work out, a full hour to work out. I was like, well, what's the point of going in? This is the bottom line, dude. I can do what I do in 90 minutes and 30 minutes if I'm not scrolling, if I'm not taking three minute breaks in in between each set, if I'm if I'm getting after it, I can do what I do in 90 minutes, literally in 90 in 30 minutes. I've done it. I've I've I've squeezed it in before. And during the challenge, I've had to do two 30-minute physical activities. Okay, so you can't tell me that you don't have time, it's just that it's not that important to you. Because trust me, I know all about time management and poor time management. I'm the poster child for poor time management. So I get that. Okay, so don't quit. You know, I've done it, I've said it, I can't get the full workout. That's baloney. Momentum is protected when you have a minimal version of what it is, what you would like to do, the full 90 minutes, the full one hour, the full 45 minutes, whatever it is. Okay. You have to protect it. So define what your maintenance plan is gonna be. Define it, have your backup plan. So, with with the way that I exercise, I get after it hard, but I also need a day of rest. But during this challenge, I can't. So I got to have a lighter day. I have to have a lighter version, which I've fallen back on that lighter version when I have to be someplace. Because obviously, if I'm working out for 90, 90 minutes or two hours, okay, that that'll take it out of you. So if I have a huge meeting at the YBA and I left work early, I am not going home to work out for two hours before I go to that meeting at the YBA when I know I'm not gonna get home. So I'll do my later version. But however, because I keep a workout journal, I know what I've done all week. So I know that I better work on my abs and push heavy, heavy weight because I won't be able to tomorrow night. So I better do it tonight. So then tomorrow night, I can do my one hour easier workout, which would consist of 45 minutes on the treadmill, okay, a five-minute plank, and 10 minute, 10-minute stretching. It's easy, right? It's it's easy, it's more than what most people are doing, but I'm not measuring myself against anybody else. This is for me, this is about me and my sanity, literally, physically. Like I need working out just as much as I need air, just as much as I need water, just as much as I need food. I it, you know, and and that's the one way that I've been able to protect my momentum even when not doing the the fearless 44. So maintenance mode keeps the momentum alive during hard seasons, right? If I'm disciplined and I've cultivated that habit, right, no matter how hard it is, I know if I go to the gym, it's just like going to a meeting. Okay. I know I've never had a bad day in the gym. I've never had a bad except if I didn't know what I was gonna go do that day. Because I've been like, okay, what am I gonna do? And I'll be honest with you, I think 50% of the reason what why I struggled so hard with working out was because I didn't have a plan in place of what I was gonna do. What time of day am I gonna do it? And what am I going to do in that time frame? Was probably the biggest reason what prevented me from working out. And besides, you'll never see any results if you don't have a plan of like, okay, I'm gonna do upper body today, lower body tomorrow, upper body. And what I've been doing is is I've been I've been lifting heavier stuff. I just bumped my weights up five to ten pounds, depends on on what it is. But I'll do I've been doing the heavy stuff, I'll do it two days in a row and kettlebells, I'll get it really because kettlebells kick my ass. So I'll do two to three days of real heavy, hard lifting stuff, and then I'll work on my abs. Okay, but the cool, and then I'll do kettlebells that same day. The reason why I do the kettlebell thing because it still touches some of those muscles, but yet gives me enough rest because I'm not pumping, you know, 150-pound bench press, you know, 10 times three reps or three, three, three circuits on it. Anyhow, I don't want to sit here and explain to you my my whole my whole workout diary and all that stuff, but but just make main the the point is, I guess, make sure you have a maintenance plan, okay? A mode that that that keep that you can keep the momentum alive, those days that you just can't crawl, just don't feel like doing it. Do something. Trust me, you're gonna you're gonna thank yourself later if if you can get yourself a maintenance plan, okay. People who win aren't the people who never struggle. Okay, they're there, they are the people who stay in the game when things get messy. And I know that I've stayed in the mess, I broke the promises, the mess lasts longer, shit doesn't get any better, my attitude sucks, and and the universe recognizes that. Okay. And if you wonder why you can't snap out of it, it's because your train of thinking screwed up. Okay, so maintenance mode keeps you in the game. Okay. Rule number three: first win the first 10 minutes of your day. Okay. Momentum loves a good start to the day. Believe me, I've done it, I've done it with it, I've done it without it. You don't need a perfect morning routine either. You don't have to become a Buddha monk, you don't have to freaking become switch from Judaism to Buddhism. You don't you don't have to do all this shit 10 minutes in the morning, okay? Believe me. You don't have to deal with that stuff. Okay. So what but what you need to do is you have to have a strong first 10 minutes, okay? And in that first 10 minutes, you know, and it it's it will set those first 10 minutes, will set the tone for the next 10 hours, okay? And it's real simple, okay? So simple, um uh let's call it the tool belt 10, the tool belt 10, okay? Drink water, okay. First thing you do, as soon as you get up, drink water, okay? Breathe slow for 60 seconds. In, hold it, out, hold it. Okay. I know it sounds a little woo-woo, and then say what matters to you, okay, for today. What what matters to you? You don't have to say it out loud, you don't have to scream, you don't have to wake the dogs and the cats and your wife up and and make a freaking, but repeat to yourself what matters. Okay, do one tiny brick immediately. That's it. Okay. If you win early, you're less likely to bargain with yourself later. If you start out already stacking wins, and right there, I've just described three wins. Ship four, waking up, win number one. Win number two, take a deep breath. Win number three, drink some water. Okay. I don't care what order you do them. You don't have to do it in that order. Okay, but win early, win fast, win often. I think that's a Mike Claud, Mike Claudio. Win fast, win often. Okay. No truer statement, no truer words. Okay. Rule number four, protect your energy like it's a uh a power tool battery. Okay, like, like, you know, let's let's be real. Momentum is is easier when your energy is supported, okay. And energy isn't just sleep, okay, though sleep, sleep is important and it matters, okay. But what you eat, what you scroll, who you talk to, how you speak to yourself, because I'm a self-doubter, I am my own worst critic, okay? And what what you carry emotionally, okay, will will suck your freaking energy quicker than anything. And I'm speaking from experience. So ask yourself, what's draining my battery right now? Is it the way that I'm thinking? Is it what I ate last night? Am I not drinking enough water? Am I hanging out with someone who just sucks the life out from underneath me? Like, ask yourself the question, you know, what have I been doom scrolling? Okay, what am I feeding my head? Is it is it crap? Is it has it been good music? I know I love good music, man, and it just seems to change my whole attitude. Am I listening to something that's therapeutic that's that's gonna benefit me when I get to work? Something that's gonna benefit me. Um, or am I having toxic conversations in my head that I keep replaying over and over and over and over? I've done it, I do it, I do, I'm doing it. You know, is it is it staying up late, you know, and and I love this to relax. But waking up feeling wrecked, okay. I'm relaxing, I'm chilling, I'm eating Cheetos, right? I'm relaxing. Dude, you'll rest when you die. Let's go. There's only so many minutes in the day, man. There's only so many hours, there's only so many days and so many weeks. While we're here, let's have the most biggest impact not only on ourselves, first and foremost, take care of yourself so we can kick ass, take names, and support other people in our circle. Okay. Momentum isn't just about doing more, though. Okay. It's not. Momentum is often removing what's leaking your power. And two years ago, I set out to have um, it was my New Year's resolution, and I wasn't stacking more shit on top of shit. That was that was where I was at. I'm like, uh-uh. I'm gonna get me a shovel, and I'm gonna remove some of this crap. And I'm telling you what, that journey lasted probably the entire year. Where this year it was still my my resolution was to keep the shovel in my hand and keep removing toxic people, toxic relationships, toxic conversations to myself, all that negative crap. It just it was draining my battery, it was draining my and I'm still working on it. It'll probably continue. It it's it's more of a lifestyle now than it is a resolution for the for the year, okay. If I'm if I'm being honest. Okay, some people I can only take for five minutes. I need to know that. But some of these people I need to have in my life today, but I know that I can only spend five minutes at a time with them. That's fine. Know you, know them. It's called self-mastery, okay? But it's a journey, it doesn't happen overnight. You know, you know, and sometimes the most productive thing that you can do is just close a tab on your computer mentally. Close a frickin' tab, okay? Rule number five. This is a big one, okay? And this this comes to the the the the the biggest critic, and that's the six inches between my ears, okay? We we like to talk about building shit, okay? So celebrate like a builder, not like a critic, okay. And this is a big one. Some people never feel the momentum because they never let themselves feel the progress. Let me repeat that. Some people never feel the momentum because they never let themselves feel the progress this guy right here. Guilty. Guilty is charged. Nope, not big enough, not fast enough. Nope, nope, nope no no no no. No, you suck, Ty. You suck. You're an idiot. You're stupid. Believe it or not, that's the shit that I I hear echoing in that hollow, thick skull up there sometimes. Okay. So some people just never feel the momentum because they never let themselves feel the progress. Give yourself some grace. Okay. Stop taking yourself so damn serious. Okay. They're building a wall, and every time they lay a brick, they look at the whole wall and say, not enough. Still not done. Still behind. Still not perfect. And maybe it's just me. Maybe I'm the only idiot that that feels that way. Maybe I'm the only person that I don't know. Anyhow, but that's critic. That's critic language. Okay. And when you can stop doing that to yourself, you stop doing that shit to other people too. You start showing little grace for other people.

unknown: 23:05

Okay.

Ty Cobb Backer: 23:05

But it starts with you. Okay. Builders talk different. They do. Builders say, that's one brick more than yesterday. And when I'm in a good space, that's that's the way I talk. That's movement. That's proof. That's a win, no matter how big, no matter how small. So let me say it again. Progress is progress, and a win is a win, no matter how big, no matter how small. Don't deny your own momentum by refusing to acknowledge it.

unknown: 23:35

Okay?

Ty Cobb Backer: 23:36

And I'm not saying walk around, pat yourself on the back because you're finally doing something you should have been doing all along. Don't get caught up in that horseshit either. Okay. Nobody wants to hear it. All right. You're not being humble. You're being untrained. Celebrate the brick. Don't have a freaking parade. Okay. But but but show it recognition. It you know, recognize it because recognition reinforces reputation. Okay. So when you lose momentum, let's talk about the reset here. So now now I want to talk to I want to talk to the person listening who feels like they already lost it. Okay, Ben there did that. Maybe you were maybe you were on a streak. I was day 29. 29 days ago. Freaking forgot to do my live. Okay. I think Vic, what, 12 days ago? Right? You were on a streak. You were doing great. Self-doubt starts kicking in, start making excuses. And then something happens. You slip, you stopped, you disappeared from your own plan. Okay. And now you're sitting there and you're thinking, what went wrong? Well, how did I forget to do my life? What's wrong with me? Freaking idiot.

SPEAKER_02: 25:01

Fucking idiot.

Ty Cobb Backer: 25:03

All right. So let me answer. Nothing is wrong with you. Okay? You're human. Momentum isn't proof that you're perfect.

unknown: 25:14

Okay.

Ty Cobb Backer: 25:14

Momentum is proof that you're practicing. Right? I'm trying to become a better person than I was yesterday. Just a little bit. Some days I take a half step back. You know, but but I just try to continuously improve every day, day after day. You know, sometimes I slip, sometimes I fall, sometimes I bump my head. So how do you reset without shame? Okay. It's simple. All right. And you gotta be honest with yourself. So I okay, so I so I fell off. Okay. Or I don't know. Shit, I've even fallen off for two weeks. I've gotten inconsistent for a whole month. Right. And again, I'm not talking about when we're on the challenge here. Stop telling yourself stories. It's not an identity label. It's I'm not lazy, right? I'm I know I'm not a lazy person. Not not I always do this to myself, you know, and again, it's that self-doubt. I'm broke. Just just the facts. Stop stop storytelling because facts are workable, facts are repairable, facts are learning lessons. Okay, what did I do wrong? I didn't set a freaking an alarm on my phone to remind me worst case scenario, 9:30. I'm gonna be doing that live, come hell or high water because my alarm's gonna go off. Okay, so I learned from it this time around, right? It doesn't have to be all dramatic. Drama is sticky. All right. So, so so lower the bar. All right, low, lower the bar, put the bat down because your comeback brick should be smaller, right? Than your your regular brick. And this goes back into um your your your your uh momentum uh saver, like I talked about earlier, okay, because the goal is not to prove something to anybody, okay, and not even to yourself. The goal is to is is to to reset that movement, okay. Stop telling myself the lies that you know what, I'm not gonna tell anybody that I didn't go live. I don't think anyone's gonna notice if I didn't go live, or I'm just gonna continue. I only missed, I exercised, I followed a diet, and I did all these things, but I only missed my live. Dude, all that shit went through my head. So what I had to do is I had to put the bat down. You know, I had to put the bat down. So, anyhow, because I'm not trying to prove anything to anybody, I'm just trying to become a better version of myself than I was yesterday. So re-restart the the movement, okay? So if you, you know, and this this gets into I'm trying to throw out some examples. So if you used to do 30 minutes, do five. Okay, what whatever it is. If you, you know, used to write a thousand words, write a hundred today. If if if you used to meditate for for 15 minutes, meditate for 30 seconds, and I'm I'm starting to get into meditation. Um, yeah, I don't always have 15 minutes to meditate. You know what I mean? But does that mean I'm a horrible person because I I set that promise to myself? I set that as one of my standards. No, but that's the shit I'll kick myself in the butt for because I didn't do the full 15 minute. I can only I only had 60 seconds today because of whatever happened, the dog needed to go out and it interrupted me and they were scratching the door. And how the hell am I supposed to meditate like that? You know, and by that time I came back and let the dog in, and just it just I didn't get back to it. So put the bat down. All right. Um step number three tell on yourself, okay? Text someone, call someone, because this is where courage is contagious, okay? That's where it comes in. When you tell someone, you break isolation. Because whether we know it or not, we isolate. We got a lot of crazy crap that goes through our head, and if we're not sharing it with somebody, it'll drive you crazy. And when you break isolation, you break shame. Okay, because most nine channels that have been there did it, man, and I'll start over with you, whatever, whatever. Okay. So, hey, starting over today, one brick. That's it. Because courage, the courage that I've seen Vic, the courage that Vic has seen in me, it becomes contagious. So, and so is quitting. Quitting's a habit, too. The first time you quit, then the second time you quit, it makes you see it makes it even easier to quit. If you're a quitter, then just you keep quitting. Stop quitting, start winning, start winning the day because winning is contagious as well. But be be careful on what you spread, okay. Starting with what you spread inside your head, right? So don't quit, stop breaking those promises. Step four, return to the next brick, not the whole wall. Okay, brick by brick, day by day, a win is a win, no matter how big or how small. The wall is built by a brick, not by speeches, not by the crap that you fill your head with. So don't you don't need a new personality. You don't need a new planner, you don't need another Monday. You just need the next brick, and then the next brick, and then the next brick, and then the next brick. And that's how momentum comes back. I am a self-sabotager and I will remove the wind from myself quicker than you could ever do anything to harm to harm me. Okay, so the mode plan. All right, you can use this this week, all right. And you start this shit right now. I want to make this painfully practical. Okay, so so here's your mode plan, okay, for the next seven days. Pick pick your wall, just one. Okay, we talked about this last week. All right, I'm not talking about the isolation walls, I'm talking about as as pick one project, pick, pick one plan, pick, pick something, okay? And say to yourself, this week, my wall is. I need to get the landscaping done in my backyard. I don't know, I'm just pulling shit out of the air here, okay. Define it. Usually pick pick like the smallest one, okay? And say to yourself, I'm gonna do this and I'm gonna get this shit done this week. Okay. So small sometimes that it feels almost ridiculous. Crazy. And I don't care how silly or how crazy it is, just pick it. It could be as big as you want, it doesn't have to be as small as you want, okay? Um, but on day two, define it. Just just define it. Day three, choose your trigger, okay? And this is where we're stacking habits. Choose your trigger. I'm gonna call it a trigger instead of a habit. Stack, stack your triggers, stack, stack your habits, okay? I have my gym set up in my basement that I know once I complete this, my habit has become to go over here and take a sip of water. I keep my water right next to the rack, and that's my break in between my sets. Okay, I know it just sounds simple, but it's like I don't want to be like, where's my water? Because why? Because I lose momentum. And next thing you know, oh, I saw my phone over there as I was looking for my water. Oh shit, that's right. I'm doing a podcast. Sorry, I got sucked in. I was started scrolling for a sec. You know, like that's me. That's how I don't know if like technology has made me OCD, or I don't even know what freaking four-letter thing, but it's like I get so easily distracted that I have to keep this shit as simple as possible. You know, and Vic and I talked about it. So he was struggling with some music stuff, and it's like, okay, well, put your guitar where you see it. So after you do a push-up or a sit up, or you or put your towel or you wipe your sweat off next to your guitar, or I don't know what it is for you, but just try it. Trust me. You know what I mean? So choose your triggers, stack good habits, remove bad habits and replace them with good habits. Okay. Day four, track it. Okay. I use, like I talked about, my workout journal. It's not a journal per se. Okay. It's a freaking notebook with graph paper in it. And I literally write out the dates and I know every single day what I'm gonna do. And I I I highlight the boxes and I'll put my tallies in there. I did three of them. I did it for 30 seconds. I even put in there how many times I swung the golf club for how long and what clubs. Because sometimes I'll throw that into my late days. I'll go out and I'll go through my whole bag and I'll write that in there because I want to make sure I want to see those check marks because that gives me momentum by seeing how much I've accomplished over a certain amount of time, just fucking pushes me. Like, yeah, baby, I'm doing this, dude. And listen, I know what it's like to feel bloated and overweight and work out for three days and be like, what's the point? I was 209 pounds about 10 years ago. Okay. And when when we started on this journey, and it's a lifestyle, it's not a diet, it's not anything, it's just a lifestyle. It's a life lifestyle that I choose because and I had to make it a lifestyle and create good habits, remove my bad habits, because it the the easy part was losing the weight. The hard part was keeping that shit off for this amount of time. I haven't dipped over, I've gotten close to 180, you know. Um, but I stay relatively somewhere between 169 and 173. And that's my comfort zone. And I know how to get back on track, you know, because not even because of discipline, but from being consistent over time, I know how to get back on track quick. Now, sometimes I can self-sabotage myself, and again, that head trash starts to play in there. I haven't seen anything. I'm not doing it. Well, then maybe you're not lifting enough heavy weights. Maybe you're not doing enough reps. Maybe if you went one more hour without eating, your body would kick into ketitosis. You know, maybe you're eating too much sugary stuff, maybe you're not eating enough protein, maybe, maybe, maybe, maybe, maybe something just needs adjusted. Okay. So remove the friction points. Okay. On day five. Let's just say remove the friction points. Okay. Um, day six, create that maintenance mode, like, like we were talking about earlier. Okay, write down the minimum version for your busy days, for the days that you might feel sick. Okay, because there's been some sickness shit going around. I know Janna right now is feeling really ill. Okay. And and and I should have probably said this to her this morning because she's like, God, how am I supposed to work out today? Because she goes all in every day. She goes all in. And I seriously doubt that she's got like a maintenance mode where it's like you got one hour. Okay. There's got to be some kind of lesser friction, lesser strain, lesser something. Shit, go for a walk. Although she's probably not feeling good enough to go for a walk. But I don't know, whatever that is for her. Like I can't, I can't create her. Well, I could probably definitely help her create her workout journal, you know, and put those days where that are crazier. I don't, I don't feel, you know, the best or or whatever. But just just create it, create a maintenance mode. Okay. Then day seven, do a five-minute review. Okay. Just like we were talking about, we review our fulfillment on a daily basis. You can apply this. You don't have to be any of these things I just mentioned. You don't have to be in the fearless 44 doing a 75 heart. Okay. Then ask yourself, what helped me? What got in my way? What's my next brick tomorrow? That's it. It's super simple. It's not complicated, but it works because it's built on reality and not fantasy. Momentum isn't built by intensity. Okay. And I used to get that twisted. I thought it was how intense I got on something. It's about consistency, is how we create momentum. Okay. So let let me paint, let me paint a picture, okay, before I land this plane here. Okay. Imagine you're building a brick path. And this is probably one of my one of my favorite analogies here. Okay. Not a wall, just a path. Okay. If I lay one brick, I don't have a path. Okay. I just have a brick. Okay. But if I lay five bricks, okay, I still don't have a path. I got five bricks. Okay. And this is where people quit. They don't really see any accomplishment whatsoever because they're judging the path before the bricks have had any time to become one. Okay. But if you lay one brick a day quietly, consistently, eventually you look back and you realize you have somewhere to walk now where you didn't before. That's what you're doing with your habits. That's what you're doing with your discipline. That's what you're doing with your mindset. And you're building something walkable. So don't despise the one brick. Recognize it. Give it recognition. Okay. The small brick is the whole game. And I think that's it. I think that's all I got. If you got anything out of this episode today, please share it with somebody that you think might get something out of this. Keep building, keep kicking ass. And if you guys ever need anything, don't hesitate to reach out. I hope you guys have a great rest of your day. And we will see you next week for episode 323 of Behind the Tool Belt.

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