Non-Negotiables

Ashley Richmond -

Hello!

Welcome to Monday.

This week we’re talking about why having non-negotiable daily tasks is so important and how you can easily incorporate these into your life to accelerate your health journey.

Importance

“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” - Darren Hardy

Do you struggle to stay on track with your good habits?

Do you feel like no matter what you do, you just can’t get any closer to your goals? Like the needle won’t budge?

Well, today we’re going to talk about a strategy that’s going to help you break through these barriers and get you making massive progress toward your goals.

Having daily non-negotiables is one of the most effective ways to make sure you’re always making progress and improving your health.

Whether you want to lose weight, build muscle, or simply have more energy throughout the day, setting your non-negotiable tasks will guarantee that you reach your goals.

These are tasks that you must get done no matter what.

Why do you go to work every day? Because you have to. It’s non-negotiable. Why do you look after your kids? Because it’s non-negotiable. Why do you pay your mortgage? Because it’s non-negotiable.

Imagine if you applied this same mindset to your habits.

The habits that are important to you and that are going to move you forward in life. The habits that will prevent chronic disease, poor mental health, and staying stuck when you know you’re meant for so much more.

Let’s dive into how we can do this.

Implementation

You first need to know what you’re optimizing for.

What is your main goal? What is your vision for the future?

(Sign up for tomorrow's deep dive newsletter for an exact template you can use to effectively do this: https://www.momentumhabits.net/#/portal)

Then, you need to take these broad goals and break them down into small steps that are going to move you closer to the goal every single day.

The key here is that your non-negotiables need to actually be doable every day. There’s no point in creating a big list of difficult tasks that you’re only going to be able to complete once a week.

The power of non-negotiables comes from consistently doing the right things for a long period of time.

This is when you’ll start seeing massive results.

For example, my daily non-negotiables are:

  • 5-10 minutes of meditation
  • Constant wake time
  • 10,000 steps
  • 3 liters of water
  • 150g of protein

If I can hit these every day, I know I’m well on track to reach my goals and to keep improving my health.

Some other examples of non-negotiables are:

  • Fasting for 16 hours
  • Bedtime routine
  • Eating 5 servings of vegetables
  • Doing physiotherapy exercises
  • Taking vitamins

Think about what things are going to help you get a little bit better every single day.

You can also apply this idea to other areas of your life. For example, maybe you want to say “I love you” to your spouse and kids each day. Maybe you want to write for 15 minutes each morning to make progress on that novel you’re writing.

Think about the other areas of life you’d like to improve on and see if you can find non-negotiables for them too.

“It's not the big things that add up in the end; it's the hundreds, thousands, or millions of little things that separate the ordinary from the extraordinary.” - Darren Hardy

Before You Go

1) The rates for my online coaching program are going up at the end of this month.

This program is dedicated to helping individuals lose weight, gain strength, and build their confidence.

You get a custom training program, nutrition plan, as well as habit coaching and accountability, all delivered through an app on your phone.

If you want to lock in a spot at the current rate, reply to this email saying “Interested” and I’ll give you the details.

2) If you haven't yet, join the FREE Momentum Facebook group.

I’ll be posting regular content to help you on your health journey, plus loads of resources and guides!