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HOW SMALL STEPS LEAD TO BIG CHANGES!!
55 Plays9 months ago
In this week’s Mental Monday episode, we dive into one of the most powerful secrets to success: consistency. Whether you’re looking to improve your fitness, crush career goals, or build better habits, consistency is the game-changer that turns small steps into massive progress. Join me as we explore why showing up every day, even for a few minutes, is the key to lasting change. If you’ve ever struggled with staying motivated or stuck in the cycle of starting over, this episode is for you!
You’ll learn how to:
• Stay consistent even when motivation fades
• Build momentum with small, manageable actions
• Push through the hard days and keep moving forward
It’s time to stop waiting for big breakthroughs and start making progress—one small step at a time. Tune in and get inspired for your week ahead!
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Transcript
Introduction to Mental Monday
00:00:00
Adam Pike
Welcome back to Mental Monday. In this series, we kickstart the week with motivation, mindset, personal growth. I'm Adam Pike, and I'm excited to be back with you today because I missed last week. I apologize. But last episode, we were talking about building resilience through our routines.
00:00:17
Adam Pike
you know how consistent habits, even the small ones, makes us
Consistency and Its Magic
00:00:21
Adam Pike
stronger. Now this week, I wanna dive into something equally powerful, the magic of consistency. We all want those big results, right? But let's be real, those results don't come with one big push. They come from showing up every single day, even when it feels like nothing is happening. So let's just talk about how consistency is really like the the secret sauce to make in progress.
00:00:45
Adam Pike
building momentum and even potentially transforming your life. Now, why is consistency key? Because we all say that, right? Consistency is key. Hashtag, consistency is key.
Challenges and Struggles with Routine
00:00:55
Adam Pike
Now listen, here's the thing about success.
00:00:58
Adam Pike
It's really about doing one thing perfectly. It's about showing up every single day, even when it feels like you're not making that progress. Consistency is what separates those who achieve their goals from those who fall off track. And it's so easy to fall off track. Trust me, I get it. I fall off track. Trust me. Like I used to run every single day and now lately I'm like, ah, you should go run today and I don't. Ah, you should go run today and I don't.
00:01:28
Adam Pike
Today I went for a run, but like before I just made running a habit. It was just a non-negotiable. I just got up and did it, right? Trust me. I used to feel better in the gym just everywhere. Like my cardio was just so good. I just felt physically better. And now it's like um I'm struggling to get that cardio back, right? And so I just want to say it's so easy to fall off track, right? But You know, life happens,
Small Steps Towards Big Achievements
00:01:53
Adam Pike
guys. Life happens. That's why I'm on this podcast trying to try to motivate some of you guys to get back on track, you know? So just think about it. Like, whether you're working on your fitness, you're learning a new skill, um building a business, the magic isn't about doing something extra extraordinary once. It's about doing it consistently. So when you show up every single day, even in small ways, you know, even even just getting like a half hour of sleep,
00:02:16
Adam Pike
each day. I know it doesn't seem like a lot, but I guarantee you if you're if you're sleeping like five or six hours and then you start doing like five and a half to six and a half, you're going to feel better over time. That's just facts. And that's how you start building momentum. So, for example, like I used to think I i needed to run like five miles or five miles when we're talking about five kilometers every single day.
00:02:38
Adam Pike
right to see real progress but here's the truth like even running one kilometer a day or even just going for a walk a day you don't need to run like i there was a a point in my life where i was like i'm gonna run five kilometers every single day every single day i'm gonna do that and then i realized that's just that's not like sustainable So even just like going for a brisk walk around around the block, you know, that this is where consistency just getting those steps in just getting just moving your body. Right. This is this like it's not going to be perfect. Right. It's it's just all about building the habit and staying committed no matter what. Right. So like I said,
00:03:23
Adam Pike
running for me was just a non-negotiable. I just used to do it and it was a habit, but then I just kind of fell off track and you know lately I've just been like struggling to just get up and and go do it. I have no excuse. I have the time, right? It's just, I'm becoming a little bit lazy.
00:03:41
Adam Pike
Right. But I'm, I'm getting back on there. It's okay to fall off the wagon, but you just, you know, sometimes you just need that extra push. You need a podcast like this. You need someone to motivate you to just get back on the wagon. So, um, the role of small steps.
Health Habits and Incremental Changes
00:03:59
Adam Pike
Making that like a big achievement because it like little small things, trust me, I know it seems small, but like it will compact over time for a really big achievement.
00:04:10
Adam Pike
So let's talk about the small steps. A lot of people You know, you get caught up in the idea of making a huge dramatic change to change your life to see results, right? But like small steps are often the most powerful because they are sustainable. Like I just mentioned, you know, that extra half hour sleep, I know it's, it doesn't seem like a lot. You're probably not going to notice it right away, but I guarantee you if you just get a little bit of extra sleep each night over time, you will, you know, feel better, right?
00:04:43
Adam Pike
Take it intermittent fasting, for example, like I I'll be honest, I haven't been like religiously doing this, but like I most well, not most days, every day I'm normally eating at 12. But there's sometimes I go late into the night of eating. But I want to get back in the habit where I'm doing like I i break my fast at 12 and I stop eating at eight. So that that that used to work really great for me. But um Anyways, like I was saying, instead of jumping into, um, a crazy restrictive eating plan, like just start with like a 12 hour fasting window and then gradually extend it. Because if you try to do like.
00:05:23
Adam Pike
You know, only eat for eight hours right away. And then you go 16 hours with no food. Your body's gonna be like, what the fuck are you doing? You're gonna be so hungry. You're going to be like just constantly thinking about food. It's gonna seem so hard. And you're gonna be like, no, I ain't doing this, man. And you're just gonna go back to whatever you're doing. Right. But like, if you want to start intermittent fasting, I would definitely recommend to, you know, just just eat within 12 hours.
00:05:51
Adam Pike
and then don't eat for 12 hours. And then like next week or the week after, you know, bump it down to 10 hours and then don't eat for 14 hours and do it like that. Like gradually work yourself up to like the the longer ah fasting instead of just like jumping right into it, right?
Fitness and Consistency
00:06:09
Adam Pike
Like over time, like these little small consistent, you know, facts, they, they, they lead into massive changes in your health, your energy, your focus. So small manageable actions. We're going to add to big results over time. And that's just, that's just facts. That's just just facts. Like I, I know that when I was intermittent fasting, like super consistently, I even did an episode on this.
00:06:36
Adam Pike
And I was doing it for such a long time. I was shredded. I was act like six pack. We cut back was just like muscles popping out everywhere. Right. But now like i I just do it here and there. Don't really do it. Just eat late at night. And like I, you know, I'm still obviously fit, but like I can obviously see a difference in my body. So like if if you're if you want to lose weight, you got to be consistent.
00:07:02
Adam Pike
Always, not like a day here, a day there, day here, day there, because that's just not going to work. Your results are not going to, you're not going to come. But if you are super consistent with like ah intermittent fasting plan, you're eating habits,
00:07:17
Adam Pike
working out, walking, you're going to get the results that you're looking for. You know, it's the same same weightlifting or cold plunging. Like I didn't start with ah like a super intense workout when I when and I started working out. You know, I i was like learning. I kind of got kind of got into it. And like even even with the cold plunging, I remember my first time like actually get into really cold water. I might have been in there for 30 seconds. I was like, no, jump right back out. My hands are freezing. and everything Everything was freezing. It was just a lot. But now I can like easily sit in there for I never really, I never really actually challenged myself to how long I could sit in. Cause you don't really need to do that, but like I can sit in there for three, four or five minutes, no problem. Um, you know, so like, if you want to start cold plunging, maybe just get into some like kind of cold water and then just kind of build it up. Right. I find like now it's just, I jump in and it is what it is. But like when I first started, it was definitely, definitely a lot. So like those small little changes into your life, just small little changes.
00:08:17
Adam Pike
Trust me, they they they build up to some big big changes. So like you know whether it's fitness, career goals, or even relationships, if you want a better relationship, just start doing something differently. Start showing a little bit more interest.
00:08:33
Adam Pike
um these These things are gonna lead up to some big success, right? So the key is just stay consistent and trust the process. Trust the process. You're not gonna see results right away, okay? Now, why consistency feels hard?
Process Over Immediate Results
00:08:50
Adam Pike
and how to actually push through because consistency is hard. You know, doing something consistently for a long period of time. People just like, man, fuck this. I don't want to do this today. I totally get it. I totally get it.
00:09:05
Adam Pike
So here's the tricky part. Sticking with it. You know, it's it's easy to get excited um to start a new goal because i i I'm after doing that before. I get so pumped that, for example, the the five kilometers a day, I seen some guy doing it on the Internet um and shout out Ashley. And then i I was like, I'm going to do this every single day. Oh, my God, I'm so excited. And then I started doing it. And then my body was like literally shutting down. I'm like, oh,
00:09:32
Adam Pike
No, this this is not this is not manageable for me, you know? So I totally get it, like getting super excited um for a goal like that is, is it's it's normal, but staying consistent is the tricky thing, okay? So why? Why? Like why why is it so hard to stay consistent, you know? Here's the thing.
00:09:59
Adam Pike
we We need to shift our mindset. Instead of like focusing on that immediate result, focus on the process. Just focus on actually showing up every day, even if it's just for a few minutes. you knowll Celebrate the fact that you're even taking action.
00:10:17
Adam Pike
you know so if If your goal is to just like, I don't know, just do something active every single day and you don't have time to go for a big 30 minute workout, instead of being like, i'm just not gonna I'm just not gonna go, maybe just go for a little walk around the block. Just get some steps in. That's better than just not going to the gym at all. Do you know what I mean?
00:10:40
Adam Pike
Like, for example, on days when, you know, I'm not feeling like running or lifting weights, I just remind myself that consistency is the goal, not perfection. You know, I tell myself that even if I do a short little workout today, I'm still moving forward. Like I just said.
00:10:56
Adam Pike
you know if you don' If you don't have time for that long hour workout, go get a 30 minute workout in. I just did this let last week. you know the The gym was closing at six. I was like, oh shit, ah I'll go just crush it up. Went to the gym for 35 minutes and I got a lot done, trust me, in 35 minutes. like If you're on a time crunch, you can get a lot done in 35 minutes.
00:11:16
Adam Pike
You know, um, and I do the same with the cold plunges. Like even if I only last 30 seconds in the water, still a win, right? You got to celebrate the small wins because over time, those small efforts add up, right? So again, like about shifting your mindset.
Motivation Through Realistic Goals
00:11:33
Adam Pike
You know, instead ah instead of focusing on those immediate results, you gotta focus on the process. I just wanted to say that at again, because it's super important. Like focus on just showing up every single day. So the next time that you are tempted to skip a day,
00:11:50
Adam Pike
or give up on your routine. Just remember that it's not about doing everything perfectly. It's about showing up for you consistently. Trust me. You need to show up for you consistently. Now, how do you even stay consistent with your routine? Because that's the hardest part, right? How do I say no to having a protein cookie at 10 p.m.?
00:12:15
Adam Pike
Lately, I have been eating a lot of snacks late at night. I'm not gonna lie to you. But like, I guess it's healthy because it's a protein cookie, right? So how do we stay consistent in the long run?
00:12:27
Adam Pike
Here are three tips that has helped me with my habits, set realistic goals. Cause I learned very quickly when I was like, I'm going to run five kilometers every single day for 365 years or 65 years, 365 days every every day of the year. I realized really quickly that that was not sustainable for me. Like I'm not a marathon runner. Um, my body was not used to that. And I was like, shit.
00:12:52
Adam Pike
We need to make more realistic goals. So like start small, build gradually and, you you know, set achievable, like bite-sized goals that you can consistently actually crush. For example, instead of aiming to run five kilometers every single day, set a goal to run three times a week for 15 minutes.
00:13:13
Adam Pike
All right, that's more easy to do than doing five kilometers every single day, like give yourself a break. And then over time, when you get used to those, you know, three times a week for 15 minutes, then you might be doing four days a week, maybe 20 minutes.
00:13:29
Adam Pike
maybe 30 minutes. you know That's how you just build up. You can always increase it like once once it just becomes a habit. Track your progress, you know whether it's in fitness or like um you know all you you can have these fitness trackers. um I actually use this app, like it's like a habit tracker.
00:13:47
Adam Pike
You can journal. um Just you know tracking your progress, it makes it a lot easier to actually see how far you've come. And when then when you see the results, even the small ones, that fuels your motivation to keep going.
The Power of Celebrating Small Wins
00:14:02
Adam Pike
I know this is off topic, but um you know recently I've been doing a lot of cooking videos, right?
00:14:07
Adam Pike
and um lately I've been so some of the some of the reels have been getting a lot of views on there and I'm actually getting um Paid on these videos by Facebook and it's only a small amount of money But even that little small when I'm like, oh shit Okay Like if I if if I can make money on on these reels, I guess I got to make the the reels better and And then the better they get, the more money it's gonna bring in. And it's just that little small win is what's motivated me to keep going and double down on these cooking videos. I know that's off topic, but um it's the same with your fitness, right? Like when you when you make these small consistent habits,
00:14:49
Adam Pike
And then, you know, you're tracking it down. You're seeing your progress. You're like, oh, when I started, I was only running 10 minutes. And then like, oh, a month later, oh, shit, I'm running 20 minutes now. OK, I lost 10 pounds. And then that little bit of like, oh, shit, OK. So if if I up this and I keep going, um now I may be running like 30 minutes, and they're like nonstop.
00:15:10
Adam Pike
Oh shit, I lost 20 pounds? Oh shit, I i see the tricep coming in crazy, right? Like that those little small wins, that's what's going to motivate you to continue to keep going and keep pushing forward. And you need to create some of accountability. like um doing like doing something with a partner or or doing like a challenge. you know Challenges are fun. ah yeah I used to love doing the the wellness challenges. I should probably do one of those again. But it was fun because you got a big group of people doing it with you. And then you're like you're in the group chat. you know this person like Maybe you don't want to do it today, but this person's like posting that they just ran whatever. You're like, oh, shit. Well, they're doing it. I got to do that do it too. So like accountability,
00:15:54
Adam Pike
that that That is definitely, definitely, definitely key. So listen guys, doesn't have to be it doesn't have to be perfect. I want to say this again. It doesn't have to
Conclusion: Trust the Process
00:16:03
Adam Pike
be perfect. It just got to be consistent. Now to wrap this up, wrap up today's episode. I want to leave you with this. Consistency is key. That's just facts. If you show up every single day, you even if it's just for a few minutes a day, you're going to start seeing results.
00:16:23
Adam Pike
okay It's the small steps that's going to add up to big changes over time. You need to trust the process. Celebrate those small wins. You got to celebrate the small wins. You got to pat yourself on the back sometime like, damn, look how far I have come. k You got to do that sometimes. I'm really hard on myself. I'm really hard on myself. And sometimes I got to actually be like, shit. okay Okay, Adam, you have come a long way. You have come a long way. So you need to celebrate that. And just remember, it's just showing up for you every single day. So like, what's one small thing that you can commit to doing consistently this week? Maybe it's running a little longer. Maybe it's a quick workout.
00:17:06
Adam Pike
Maybe it's simply just drinking more water. Maybe it's getting a half hour more sleep at night. Whatever it is, I challenge you to take that small step and keep building on it because that my friend is habit stacking, you right? You got this. You got this. So thanks for tuning in this week. Okay.
00:17:27
Adam Pike
Have a good mental Monday. If this episode inspired you, share it with somebody that you might think needs a little extra push today. And don't forget.
00:17:38
Adam Pike
If you want to check in with me on social media, let me know how you are staying consistent in your life. That would be great. Let's open up the conversation. Until next time, stay strong, stay consistent, and make your progress number one. Did that even make sense, Adam? Make your progress number one. Keep pushing forward.
00:18:00
Adam Pike
Keep making progress and listen, you're on the right path. You're on the right path. It's okay to make fun of yourself too because that definitely did not make sense and that's okay. Okay. So one step at a time, small steps is going to lead to big changes. Have a good week. Peace.