Four ways to be more consistent in 2024

We all want to take the fast track. When it comes to achieving health, well-being and peak performance, the allure of quick fixes and heroic efforts is undeniable. But in a world where instant results are often glorified, embracing a consistent and sustainable journey can be the key to long-term success. Brad Stulberg, performance coach and author of Master of Change: How to Excel When Everything Is Changing – Including You, outlines a few essential practices to follow to rack up consistent repeated gains in 2024, and beyond.

1.- Avoid pushing to extremes

“If you go for broke you often end up broken. If you swing for home runs you often end up striking out. But if you just put the ball in play—over and over again—good things tend to happen,“ Stulberg shares on his website. There’s a common misconception that pushing yourself to the extreme is the only way to make significant progress. However, as seen in the story of the late Ron Hill, who ran every day for more than 52 years, sustainability is the true secret to lasting success. Hill’s consistency, rather than sporadic extreme efforts, allowed him to achieve an unparalleled feat. While social media often showcases wild workouts, it’s crucial to recognize that sustained efforts (even if they aren’t flashy) yield better results in the long run.

2.- Progress is not linear

In a world obsessed with visible progress, many individuals find themselves burning out not just after setbacks but also following significant achievements. The trap lies in expecting continuous visible growth, especially when aiming for marginal gains becomes challenging. The key to longevity is reframing your work as an ongoing practice, measuring the overall process and allowing progress to naturally unfold as a result of consistent commitment. “The goal has got to shift from visible progress to sustained and wise effort,” Stulberg says.

Progress is not always straightforward, and even though you may notice initial rapid improvements, the path becomes more incremental over time. Understand and appreciate this non-linear trajectory. Patience and enjoyment of the process are key to allowing progress to unfold in a unique, non-linear way.

3.- Build your foundation

“There is no such thing as an overnight breakthrough,” says Stulberg. Research suggests that hot streaks, or periods of exceptional performance, are unpredictable and often emerge from a foundation of consistent work. Building a strong, sturdy base is key to growth and strong performance, and what appears to be a sudden breakthrough is built on a history of incremental improvements. Progress is a gradual process that requires dedication, effort and time.

4.- Show restraint

Restraint can be a powerful tool as you pursue consistent progress. Knowing when to stop, even when you feel good, is the secret to maintaining a rhythm over an extended period. Sustainable progress requires a balance between giving your best on any given day and saving energy for the long haul. Recognize the difference between short-term intensity and the long-term commitment needed for sustained success. “Sustainable progress, in just about every and any endeavor, requires stopping one rep short, at least on most days,” says Stulberg.

posted Monday December 25th
by Keeley Milne