Stuck In a Rut?


I recently set a goal to do 1,000 step ups for the Chad 1000x challenge. 

My inspiration for this challenge was Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. The goal is to honor Chad’s life and legacy by raising awareness for suicide prevention. To learn more, visit

My first thought was that 1,000 seemed out of reach. But, the way that I approach life is by breaking down activities into small, doable action items.

Instead of doing 1,000 in one day, I’ll do 50 every day for 20 days, and maybe even hit 100 on certain days! Somewhere between 12-15 days, I’ll have finished my 1,000 step-ups inspired by Chad’s commitment to our country. 

Yes… legs and glutes will get a major pick-me-up. 

If you’re feeling stuck, in a rut and need a motivational kick in the butt, here’s a 3 simple steps to form solid habits so you can continually succeed. 

Step 1: Break It Down

Anything can be broken down to small action steps that can be completed one little step at a time. In every aspect of life, no matter what your goal, remember that you can take small, doable steps. That’s the way you build a bridge, write a book, lose weight, or change your life–step by step. If you find that you’re not taking them, then either the steps weren’t really doable, or you need to go back and check your motivation.

The more specific your action steps are, and the finer you can break them down into doable increments, the more successful you’re going to be.

Step 2: Practice Patience

Just remember, everything you want to accomplish takes time, especially when the goal is a profound one. After all, if it didn’t take time and patience, if it could be done at the snap of a finger, then it wouldn’t be as worth it. Achieving good health and an optimum weight is not a concrete goal that can be reached as easily as multiplying two times two, because factors change constantly in life. You have to understand that the process is ongoing; it never ends. You have to always fine-tune and adjust for circumstances.

Of course, this shift in thinking takes time and patience. Having patience with ourselves make the whole process so much more fun. We aren’t fixated on having something happen immediately. We let it unfold naturally, one step at a time, until eventually we have developed a new habit.

Step 3: Believe You Can Do It!

You can do it! You have the power! Don’t lose faith, even when you feel you have none to lose.

It’s important to state what you want, and what you’re trying to achieve…be very specific!

Stating to yourself, “I’m trying to lose weight” is too broad, while saying, “I’m going to wake up five mornings a week and workout for 30 minutes” is concrete and specific.

Then, keep reinforcing your goal by voicing it out loud and writing it down. This is one of the most important things you can do to make your goals a reality.

Don’t get overwhelmed or discouraged. Remember, habits aren’t formed overnight! Just take it one step at a time.


No matter what your goals are, remember that the first step is to come up with an action plan that inspires you and connects you to your intentions. It can be as simple as listening to this 10-minute Success One Step at a Time visualization every week to help you put one foot in front of the other so you have the power to take control of your life.

You action plan can include simple items, such as listening to this 10-minute Success One Step at a Time visualization every morning to help you put one foot in front of the other so you have the power to take control of your life.

Visualization is powerful.

It all boils down to this… visualization primes your mind and body for what you want to happen. Just like working out, the more you strength train, the stronger your muscles become.

Setting aside time to visualize your desired outcomes helps you practice success. When you rehearse every step of a goal and imagine it going well, you’re preparing your mind and body to take those steps in real life.