top of page

From Goals To Reality, Your 18 Minute Daily Blueprint

Updated: Jan 31


Consistency is key!


With 18 minutes practice every day in a year you will see up to 95% improvement at any skill!


The 18-minute-a-day rule suggests that dedicating just 18 minutes each day to a particular activity or goal can lead to significant progress over time.


Whether it's learning a new skill, exercising, or working on a project, the consistency of a daily 18-minute commitment can be more effective than sporadic, less specific, longer sessions.


Small, consistent, focused daily habits lead to meaningful results.



An example of a few minutes consistent practice every day providing amazing results - splits
A few minutes consistent practice every day provides amazing results


Click the Link to begin our FREE Get Started Floor to Stand Program:




The Science Behind It


Short, focused, daily commitments improve both psychological and physiological effectiveness of training.


Habit formation, neural plasticity, and the role of consistency are most important in achieving long-term goals.



Examples of the 18-Minute Rule in Action


The 18-minute rule can be applied ingraining success habits in different areas of our lives. Including personal development, fitness, career advancement, or creative pursuits.


We apply the 18-minute rule to my ‘Stand From The Floor With Ease and Grace Program’.


With this commitment the changes are much greater than with sporadic, once or twice a week, longer, less specific exercise sessions and my clients are able to manage 18 minutes every day, where an hour is too much time commitment and causes a barrier to progress.


Click the Button to begin our FREE Get Started Floor to Stand Program:




Breaking Down Goals


Breaking larger goals into a small number of very specific, manageable exercises can make the challenge less overwhelming.


The 18-minute-a-day rule aligns with this approach and makes the journey more achievable.

With time management you can incorporate daily rituals into your daily routine for 18 minutes every day where an hour at the gym may be too hard to commit to.



Tips for Implementation


Incorporate the 18-minute rule into your daily routine at the optimal time for you, when you can commit every day.


Note your 18 minute commitment in your diary like an appointment and don’t book anything else at this time. If you need occasionally to change the time plan in advance and note the amended time and commit.


You may initially need a reminder like an alarm or a habit-tracking app until you have built your new routine. It takes 3 months too form a new habit, changing your daily habits, so they become ingrained.


If you are social an accountability partner may be of benefit. You could exercise together or check in on one another.



Me doing my 18 Minute a day home program with minimal equipment and a friend
My 18 Minute a day home program with minimal equipment and a friend


Overcoming Challenges


Potential challenges or roadblocks you may encounter include lack of motivation causing you to miss days or giving up too soon before you reap the rewards for your efforts and experience the change you are seeking.


Accept that there will always be unexpected disruptions.

Try to get your 18 minutes done as early as possible each day before you deal with the rest of your distractions.


See my previous BLOG posts on:


Overcoming Procrastination:


Motivation:


Making a Plan:



Conclusion


The power of small steps with a mindful daily practice and consistent efforts is greater than sporadic, less specific efforts, in achieving meaningful results.


Start implementing the 18-minute rule today to achieve your goals.



Have you tried the18-minute rule?


If so, let me know how long you kept it up, what was your goal and did you achieve it?


Commit to a daily 18 minute time commitment for 6 weeks with a baseline measure before and after to affirm the impact of your efforts and motivate you to keep going for at least 13 weeks so your new habit is ingrained.


Consistent effort will see positive changes, productivity boost, incremental progress and accelerate your personal development.


Engage with me and others who are adopting this rule in our Exercise Matters to Combat Ageing Group so we can support one another with goal setting and be inspired by one another’s progress towards our achievable goals:




Click the Link to begin our FREE Get Started Floor to Stand Program:




Would you like support from others embarking on a similar training program to assist you to stand from the floor with ease and grace, please join our community, clicking the button below:



Emma Najman, Longevity, Oncology Rehab & NDIS Registered Provider Physiotherapist, Pilates Instructor and Yoga Therapist
Emma Najman, Longevity, Oncology Rehab & NDIS Registered Provider Physiotherapist, Pilates Instructor and Yoga Therapist


Comments


bottom of page