Tips


The number one best tool to improve your life: the Self-Imposed Daily Challenging Healthy Activity (SIDCHA)

[This post is part of a series on the Self-Imposed Daily Challenging Healthy Activity (SIDCHA). If you don't see a Table of Contents to the left, click here to view the series, where you'll get more value than reading just this post.] I bet most successful people have at least one self-imposed daily challenging healthy activity (introducing what should become a standard personal development term SIDCHA, pronounced sid'-chah), whether they developed them intentionally or not. I bet most losers have none. And I bet the more you develop SIDCHAs, the better you'll find your life, however you define success. To live well you have to choose to live well, which means choosing to do the activities that create the life you want. SIDCHAs train you…

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Eliminate guilt and blame for good — the series

I wrote a series of posts on "Getting rid of guilt and blame for good." I assembled them into series format so you can read them all at once. Check it out. For reference, the first post begins like this. Do you like feeling guilty or doing things that make you feel guilt? Do you find blaming people improves your life? Not likely. Would you prefer alternatives that don't make you feel bad and do improve your life? Of course. Feeling guilt and blaming others have become rare for me. Life is better without them: I feel better, have more rewarding relationships, have fewer conflicts, and resolve what conflicts I do have more quickly and easily than before. When you understand why you feel them…

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Eliminate guilt and blame for good — the series

I neither like feeling guilt or blame nor do I find them helpful to solve problems. While I still feel the emotions sometimes, I feel them far less than I used to. This series describes how to overcome them. I hope the techniques and perspectives work for you. Click on the entries in the table of contents to the left. Note I pulled the last entry from another series, but found it relevant. Goodbye guilt and blame, IGoodbye guilt and blame, IIGoodbye guilt and blame, IIIGoodbye guilt and blame, IVGoodbye guilt and blame, VGoodbye guilt and blame, VIGoodbye guilt and blame, VIIA model to rid your life of guilt and blame in favor of getting things done

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A simple practice to free your mind so you can focus

Do you ever think about a message you've sent and wonder when you'll get a response, if you should follow up, and get stuck not knowing if you should respond now, while you're thinking about it, or later, but risk forgetting about it? When your mind is occupied like this you lose mental freedom. Often you can't stop your mind from dwelling on things like this -- important but that you can't finish right away. If you act in the moment and it's too early, you follow up too early and mess up something about the relationship. If you wait, you might forget and it will preoccupy your mind. I started doing something so simple and obvious most people probably already do it, but I…

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Hate a job you can’t leave? Improve it.

"I don't like my job and I have to get a new one." Probably more than half my coaching clients say something like this, followed by "Please help me." A recent session with a client who started that way reinforced my standard approach, as I'll describe. The client I spoke to the other day so disliked his job he was ready to drive across the country to a city he'd never been to and had almost no connection to just to get away from it. His relationship with his job was poisoning many of his relationships because it affected his mood and feeling of ability to control important parts of his life. As I describe to clients, I use a two-pronged approach where the second…

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Adrenaline-rush activities you can do right now that beat jumping out of planes

[This post is part of a series on Cold Showers. If you don't see a Table of Contents to the left, click here to view that series, where you'll get more value than reading just this post.] Today I'm writing about the value of taking cold showers. Purposefully doing so can change your life more than jumping out of a plane or most other adrenaline-rush activities. You'd be amazed. You can give yourself life-changing experiences as exhilarating as jumping out of planes or bungee jumping without all the baggage people who do those things have to do. My picture at the top of the page swimming across the Hudson River illustrates how anyone can create inspirational, life-changing activities with minimal effort. Today I'm writing about…

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Making changes stick by starting with emotion, then everything else

If you like my blog, check out Josh Thompson's blog, "The implementation of change." His comment on my blog led me to read his and I found a lot of similar topics but from a different perspective. I couldn't help commenting on some of his posts. Then I found some things I wrote there relevant here, so I'm copying what I wrote there here. To his post, "Preparing to adopt a habit", I responded I find the key to making any behavioral change stick is the emotion you expect to bring from it. If you only change your environment, like changing jobs or buying a new car or house; or change your behavior with willpower, like creating a New Year's resolution; or change your thoughts, like…

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Coaching highlights from coaching Columbia Business School students: Two months in Tibet

[This post is part of a series on Coaching Highlights from coaching Columbia Business School students. If you don't see a Table of Contents to the left, click here to view the series, where you'll get more value than reading just this post.] Two months in Tibet is a technique that complements accountability for the long-term part of leadership and personal development. It overcomes a major source of resistance for many people trying to change. Some background: One of the major sources of resistance when you try to change is other people. They know they old you. If they like you they like the old you. Changing your behavioral patterns without warning may confuse them and prompt them to worry if they will lose the…

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Coaching highlights from coaching Columbia Business School students: For changes to stick, change both beliefs and behavior

[This post is part of a series on Coaching Highlights from coaching Columbia Business School students. If you don't see a Table of Contents to the left, click here to view the series, where you'll get more value than reading just this post.] How do you start to plan? You've figured out a change you want to make in your life. How do you start to plan? You've always done X and now you want to stop it. Or maybe you've never done Y and you want to start. Or you want to do something differently. Coaching sessions with students often hit a break after we finish interpreting their feedback reports and they've chosen a leadership behavioral skill they want to work on and change.…

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Coaching highlights from coaching Columbia Business School students: Assertiveness does not mean aggressive, domineering, or trying to influence

[This post is part of a series on Coaching Highlights from coaching Columbia Business School students. If you don't see a Table of Contents to the left, click here to view the series, where you'll get more value than reading just this post.] As an earlier post in this series mentioned, assertiveness ranks highly as a skill students at Columbia want to develop as part of their leadership training. Most recognize it as an important skill for leadership -- that if they don't assert themselves, instead of leading they'll end up being led by others who assert themselves more. Most haven't had or created the opportunities to assert themselves professionally, having had few leadership roles. I find one of their biggest hurdles to asserting themselves…

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Coaching highlights from coaching Columbia Business School students: Common coaching topics

[This post is part of a series on Coaching Highlights from coaching Columbia Business School students. If you don't see a Table of Contents to the left, click here to view the series, where you'll get more value than reading just this post.] One of the challenges and joys of coaching is that each client is unique. Even similar issues show up in unique ways with each person. The job never gets boring. Still, you see trends, especially among students taking similar courses at similar stages in their lives, often with similar goals. So what do MBA candidates at a top business school tend to want to work on? First, I'll mention that there is no overwhelming majority. Even the most common areas of focus…

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Coaching highlights from coaching Columbia Business School students: Manage Expectations

[This post is part of a series on Coaching Highlights from coaching Columbia Business School students. If you don't see a Table of Contents to the left, click here to view the series, where you'll get more value than reading just this post.] Do you ever have an amazing epiphany about a major change you will make in your life, or how you'll do it, and get excited about how awesome doing it will be? This happens a lot in coaching sessions, especially after their first 360-degree review and coaching session. They often have major realizations and make fantastic, far-reaching plans destined for enduring success. All that is awesome, but this realization came in the privacy of a distraction-free room, working with someone working to…

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Coaching highlights from coaching Columbia Business School students: Use your teammates

[This post is part of a series on Coaching Highlights from coaching Columbia Business School students. If you don't see a Table of Contents to the left, click here to view the series, where you'll get more value than reading just this post.] Making change stick means practice and accountability. How do you find people to hold you accountable? The following advice works for everyone, not just business school students. I'll describe how it applies to your life after writing how I tell the students I do lightning coaching with. Leadership requires other people. Every time you work or do anything in a team is an opportunity to lead. For this reason Business School students have to work most of their first year in school-assigned…

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Coaching highlights from coaching Columbia Business School students: Practice!

[This post is part of a series on Coaching Highlights from coaching Columbia Business School students. If you don't see a Table of Contents to the left, click here to view the series, where you'll get more value than reading just this post.] I mean practice in two senses here. The first is the more relevant one for the one-hour lightning coaching sessions -- as a coach, I try to find ways for my client to practice their new behavior during the session, all the more important in a lightning session when they won't have access to their coach again. Improvement in leadership means nothing if it only exists in your head and doesn't translate to new behavior. Leadership is fundamentally social, meaning it requires…

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Coaching highlights from coaching Columbia Business School students: School protects you so you can try new things

[This post is part of a series on Coaching Highlights from coaching Columbia Business School students. If you don't see a Table of Contents to the left, click here to view the series, where you'll get more value than reading just this post.] Business schools and other vocational schools offer students something supremely valuable not everyone realizes. Everyone knows they give you knowledge, credibility, and a network. They also offer you protection from the outside world. You can do risky things in school that you might not do when your pay check or job depends on not messing up. In school, especially business school, you can risk failing in ways that might lose you your job, promotion, bonus, or other things of value. Many schools…

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Get leadership coaching like an Ivy League business school

I compiled a series of posts on experiences and lessons from coaching MBA students at Columbia Business School. Click here to read the series. Meanwhile, here's the introductory text: Do you want to improve your leadership skills? Does this describe you: Highly motivated? Limited time? Want to know top-5 business school culture (or just learn to lead like someone from one)? This series will help you. Columbia Business School provides a service to its students helpful to anyone — it has each MBA candidate take a 360-degree report and gives each a coach to help interpret the results and create a plan to act on it. I took the program and have been coaching Columbia MBA students through this program for years. Since we have…

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Annoyed by people you can’t avoid?

Do you have people you can't avoid that annoy you and want to handle them more effectively? Normally I think of this situation at work, but I'm sure it applies to some people with their families on Thanksgiving. I build on the following two principles and apply them to personal relationships: Great teams are built on strengths. Don't look for blame but take responsibility for improving things to the extent you can. You behave differently in different situations and with different people. So does everyone else. I think of it as everyone having facets -- different faces they show different people. As with a gem, each facet shows more complexity to a person than you could possibly exhaust. Since people keep growing and changing, you…

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Burpees: unbeatable for fitness and my favorite sidcha: the series

I've done burpees daily since December 22, 2011, at 40 years of age, starting with 10 a day, building to over 50 per day. I haven't missed a day or burpee. [EDIT January 2025: In the nearly ten thousand sets I've done, I've recorded maybe one or two. I recently recorded a morning set. Read this post for some notes about it, then watch this video. I probably should have recorded more when I was younger than 53, but this video is what I have. https://www.youtube.com/watch?v=Eze7TNdyqas&t=8s ] I started them with a friend and they became one of my top sidchas---the first I simply started from scratch and never stopped. Why burpees? Top burpee values: They put me in the best shape of my life…

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Burpees — unbeatable for fitness and my best habit — the series

Part of this site's new functionality that my awesome web designer is creating (he isn't accepting my linking to him possibly partly from humility, but mostly because his career is taking off beyond web design into other areas and probably can't work much on the web any more) is series, a list of which you can see by clicking on "Blog" in the navigation bar above. Knowing me and how much I extol the benefits of burpees, you had to expect a series on them. Today I created one. Click here to see it. When you view it, you can read multiple posts without jumping from page to page.

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8 harmful consequences of confusing your beliefs with reality

Many people make the mistake of thinking that some things they think are beliefs and others are not beliefs but facts. Or that they are just right. For example, if you ask them who they think might be the next President, they might say it could be Hillary Clinton. They'd say that was a belief because they can't prAove who will become the next President. They just have to wait until it happens. If you ask them what one plus one is they'll say two. If you ask them if that's a belief, they'll say no, they don't believe one plus one is two, it's a fact they know. What you believe isn't reality, it's your belief about reality Even if something is objectively true,…

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If you’re trying to solve a complex problem, write it down

I coached a client recently who felt like she had a lot on her plate. She was trying to figure out plans for the next year, where many decisions depended on each other and she couldn't figure out which to do first. When she explained them to me it seemed clear the order in which she had to do each, but she was swimming in so much information she couldn't figure out where to start. For that matter, each time I suggested the order that made sense to me, she kept talking about all these details of each, how long each would take, the resources each needed, and all these other things she didn't need to think about now, but was, which was holding her…

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14 proven ways to make you and people around you miserable

Most of my posts try to present ways to create more happiness and emotional reward. For once I'll write the opposite, from which one can learn just as much. In the list below the items seem to clearly hurt relationships and your mood. For some reason when people do these things on their own they act like they're acting productively, like when they give people unsolicited advice, they genuinely seem to feel like they're helping others, as much as they push back when others give them unsolicited advice. I think my first tip covers most of the rest that involve relationships with others. The second tip covers most of the rest that involve yourself. You can thank me later for this excellent advice. 1. Impose…

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How to never look back at your life with regret

Here's how to never look back at your life with regret. Do what you love. Conserve resources as much as you can so you don't get distracted from what you love. Stick with it until you're done. Ignore people who tell you to do something more reasonable. Be confident knowing that if you love it, others will love it too. Not everyone, but enough to form community. Then when you stick with it long enough, you'll end up doing something people love, appreciate, respect, and have never seen before. Now they see you as inspirational. Repeat as often as you like. Some people ask at this point, what if I don't know what I love. For them I offer a step before step 1. Figure…

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Communications Skills for Business and Life Series

As part of this page's new functionality, today I introduce its first series: "Communication skills exercises for business and life." Click the link to view the series as a single page where you can jump between posts without losing the page or having to reload it. Posts in that series rank among the most read on this page. If you haven't read them and you want to improve your social skills -- since they improve our lives, who doesn't? -- check out the series.

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Communication skills exercises for business and life

Without effective communication skills and comfort practicing them, whatever awesomeness you have inside you is invisible to the world. You might as well not have it. Other people will nearly always be attracted to people with better social skills. With effective communication skills and comfort practicing them, you can showcase your inner awesomeness to your heart's content. You can attract other people, whether for business, personal, or whatever reason you want. People want to do business with you and invite you to join them because they want people around who communicate well. Anybody can improve their communication skills, including you People today sometimes think I was naturally born socially adept. I'm flattered, but I remember years of sitting in the library on Friday nights, not…

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