Wake Up To The Power Of One
The Law of Compound Gains
It’s time to unlock the power of 1%.
What if you could improve your performance by 3,680% in one year? Seriously, we’re not exaggerating here. We’ve all heard of compound interest, here we’re talking about compound gains.
Today, start small by investing a little bit of extra time in yourself to unlock the power of 1% and begin experiencing compound gains that will completely change your game.
There are 1,440 minutes in a day, and 1% of that is 14 minutes and 24 seconds. Consciously devoting 14 minutes and 24 seconds of every day to improving a skill, such as exercising the mind and body or learning to eat healthily and doing it all consistently over one year will give you a 3,680% improvement in your health and performance!
Conversely, doing nothing, which could be considered a 1% regression every day, equals a 97% decrease in your health and performance over one year.
“Success is where preparation and opportunity meet.” — Bobby Unser
The Difference 1% Makes
Figure 1 explains the difference between improving and regressing by 1% every day for a year. As you can see, a 1% improvement every day for a year equals a total increase of 37.8. This means you’ll be 37 times better, which is a 3,680% increase! On the other hand, a 1% regression equals 00.3, which means a 97% decrease, or 1500 times weaker.
To make these compound losses worse, daily habits such as poor nutrition, lack of exercise, or overusing social media and TV can add to the amount of regression in your health and performance, making it add up to even more than a 97% decrease.
Every minute and every day that you’re not putting in that extra 1%, and your competition is, puts you further back. It puts the balance in their favour.
While it may sound simple to make these daily 1% gains, they aren’t easy in reality. As always, life gets in the way, or sometimes, you just don’t feel like doing anything at all and spend all day on the couch. These are the most important moments—these are the opportunities where you must lift yourself up and put that extra work in. Not only will you get your 1% gain for the day, but you’ll build discipline and self-belief in yourself. By pushing through these moments, you’ll have the confidence to reach the goals you set for yourself, no matter what.
What's That? You Don't Have the Time?
The latest statistics for 2022 show that, globally, the average person now spends an average of two hours and 45 minutes per day, 895 hours per year, on social media. That's nearly 10.5% of their day! Using the formula from Figure 1, 10.5% every day over 1 year equals 6.7 quadrillion (that’s a 1 with 15 zeros after it).
This means that if you’re able to put that same amount of time into improving your health and performance you would be 6.7 quadrillion times better than you were at the start of the year. Talk about gains!
While social media undoubtedly has benefits, like staying connected with friends and loved ones, building a business, or even gaining motivation and inspiration, there are also significant mental health risks when it’s overused or misused. Studies have shown that excessive social media use (considered anything above 2-3 hours per day) can directly impact feelings of low self-esteem, depression, anxiety, and isolation.
Think about how much time in a day you spend on social media; it’s probably a lot more than you’d like. What would happen if you used this time to better yourself?
Not having enough time in a day is just an excuse. If we can spend two hours and 45 minutes scrolling through social media, we do all have the time. It’s how we prioritize this time and where we invest our energy that makes the difference.
Let's Get Those Gains
Getting started can be the hardest part. So, here are some tips to help you kickstart your journey and begin unlocking the power of compound gains:
- Put a timer on your phone for 14 minutes and 24 seconds, then put your phone down and do a stretch, go for a walk, or eat something healthy. Keep going until the timer goes off, then go about the rest of your day!
- Switch up your 1% gain activities throughout the week to keep it interesting. If you go for a walk one day, maybe do a meditation the next, or do a small workout. You’re more likely to stick to it if you add some variety to your routine!
- Make sure you leave space for rest and recovery. Of course, we still don’t want to spend all of our time on the couch, but your gain activities don’t have to be intense workouts every day. Take some time to read, meditate, or write to exercise your mind!
- If you aren’t able to find the time or do the whole 14 minutes and 24 seconds in one block, break it up into three 4-minute 48-second blocks. Set a timer and put your head down and do the work. You might even find yourself wanting to keep going after the shorter timer!
“Hard days are the best because that’s when champions are made.” – Gabby Douglas
Keeping things interesting is the key to consistency. You don’t want to get bored of the same thing every day and lose your motivation. Here are some ideas for different activities to get you started!
Psyche Exercise
- Write your goals down – make a plan
- Read
- Visualize
- Meditate
- Learn an instrument
- Write
- Draw
- Create
Proper Nutrition
- Write your goals down – make a plan
- Prepare and eat a healthy meal
- Make juice out of fresh fruits and vegetables
- Drink a glass of water with fresh lemon squeezed in it when you first wake up
Physical Exercise
- Write your goals down – make a plan
- Walk
- HIIT workout
- Skip rope
- Stretch
- Yoga
- Pilates
The benefits of 1% are undeniable. You are worth it. Put your phone down and put in your 1% now. Put in the extra little bit of effort every day for the next 365 days, and your health and performance will improve by 3,680%! That is an investment worth making.
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