In working with hundreds of executive coaching clients over the past 18 years, I've definitely noted ONE HABIT that stands out more than any other as a truly LIFE-TRANSFORMING habit.
Clients who have adopted this habit feel its effects in ALL areas of their life -- work life, family life, personal life, spiritual life, etc.
The habit of DAILY EXERCISE is the KEYSTONE HABIT I am referring to.
It's earned the distinction of a KEYSTONE habit because it initiates, supports and sustains so many OTHER GREAT HABITS.
The impact of a daily exercise habit is, without question, transformational.
Consider the follow list of 25 Life-Changing Benefits of Daily Exercise -- clear evidence of its designation is a KEYSTONE habit:
1. You lose weight, reduce your body fat percentage, improve your flexibility and muscle tone, and you look better.
2. You do a much better job of setting your boundaries; you're much more AWARE of those boundaries... more than ever before.
3. You develop the habit of protecting your time for other things important to you -- time with your spouse, time with your kids, time with your friends, vacation time, weekend time, etc.
4. Your overall energy level improves.
5. Your metabolism changes for the better; your body naturally burns more calories.
6. Your diet improves, which also positively improves your energy level and overall health.
7. You set a great example for others to follow - family, friends and work associates.
8. You feel better and are generally more productive.
9. You tend to get sick less often, missing fewer days of work. You also recover quicker when you do get sick.
10. The habit of exercise re-frames and shifts your paradigm on time management and prioritization -- in all areas of your life.
11. You get MORE DONE in LESS TIME with SPARE ENERGY available.
12. Most people end up smoking less (or quitting altogether) - a change in habit that translates into hanging around with fewer smokers and more nonsmokers.
13. Most people consume less alcohol.
14. Most people sleep sounder and end up more fully rested when they wake up in the morning.
15. Most people end up watching less television.
16. Reading habits tend to change for the better -- you begin a more generalized focus on improving yourself and looking for books that help support that process.
17. Most people get more involved in outside activities ancillary to their workout routines:
They walk more.
They ride their bikes more.
They canoe, kayak, skate, swim, hike.
18. You become much more conscious of "in the moment" health and fitness thoughts and decisions:
You take the stairs instead of the elevator.
You eat the apple instead of the cookie.
You drink more water.
You forgo the fast food restaurant option more.
19. Stress levels are reduced and you feel more "in control" of your life.
20. Your sense of optimism and positivity improves; you tend to be "happier" in general.
21. Your confidence in setting and achieving goals increases -- in part because you've demonstrated to yourself that you can set and achieve (and many times exceed) fitness, weight and workout goals.
22. The people in your life -- your circle of friends in particular -- change; you're surrounded with more like-minded health and fitness-oriented friends and colleagues.
23. Your level of self-confidence increases, which readily translates into other areas of your life; you feel better about yourself overall.
24. Many people tend to "eat in" more, which for most, is a money-saving experience.
25. You're less prone to injuries and strains -- which translates into more available time to do the things important to you -- at work, at home and in your personal life.
Your Turn
What other benefits and ancillary habits have you experienced by adopting the DAILY EXERCISE habit?
Daily exercise image from Shutterstock
Is your job search turning into a grind with no end in sight? It may be time to take a step back and reevaluate your entire approach.
In cold weather climates, the beginning of spring is a time to clean the house and get organized—a practice known as spring cleaning. Through the years, spring cleaning has taken on a larger meaning with people using the time to organize and declutter things in their lives.
For professionals on the job hunt, a little spring cleaning (metaphorically speaking) could be a great way to reinvigorate your job search. Here are a few strategies your job search spring cleaning should include.
Reevaluate Your Job Search Approach
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Make a list of the last handful of jobs you applied for and see if you can identify any positive or negative trends. Consider things like:
How did I learn about this job?
How did I apply for the job?
Did I earn an interview?
What was the ultimate result?
A lot can be learned about your job search approach just by answering these questions and identifying patterns. For example:
Negative Trends
You discovered five jobs through job boards, applied to all of them via the job boards, and never heard back from any of them.
The common pattern here is applying through job boards. This isn't to say that job boards don't serve a purpose in the job search process, but they have their limitations, and you can't run your job search entirely off of them. When you apply through a job board, there's a good chance that your materials will never get past the applicant tracking system (ATS) and never be seen by an actual person.
One simple fix is to research who the hiring manager or recruiter is that posted the position and email your materials to them directly.
The more efficient fix would be to take a proactive approach by putting together a bucket list of companies that you want to work for and start making connections on LinkedIn with people who work at those companies. You may already know some people who work there or have connections that can refer you to some individuals.
This is a great way to network your way onto a company's radar.
Positive Trends
You applied to three jobs via referral, were invited to two job interviews, and made it through multiple rounds of interviews for one of the jobs before being passed over for someone with a little more experience.
The pattern here is that getting referred to a job by a professional acquaintance is a great way to land a job interview. This indicates that you're leveraging your network well and you should continue to focus on your networking efforts.
The next step is to review the interview process and determine what went well and what needs to be improved. Sometimes the interviewer will provide feedback, and that feedback can be valuable. However, not everyone is comfortable with giving feedback.
Chances are you probably have a good idea about areas of improvement and the skills you need to gain. Put together a plan for addressing those shortfalls.
The good news in making it deep into any interview process is that it indicates that the company likes you as a potential employee (even if the timing just wasn't right) and the experience could be a roadmap to a job with that company at a later date, or another similar opportunity elsewhere.
Give Your Resume & Cover Letter Some Much-Needed Attention
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Are you continuously sending similar resumes and cover letters to each job opening with only minor adjustments? If so, your strategy needs some serious spring cleaning.
The reason why it's so important to tailor your resume is that throughout your career, you acquire numerous skills, but the job you're applying for may only be focusing on 6-8 of those skills. In that case, those skills must rise to the top of the resume with quantifiable examples of how you successfully used those skills at previous jobs.
Remember, recruiters go through hundreds of resumes. They need to be able to tell from a quick glance whether or not you're a potential candidate for the position.
While updating your resume, you could also spruce up your LinkedIn profile by highlighting the skill sets that you want to be noticed for by recruiters.
As for writing a good cover letter, the key to success is writing a disruptive cover letter. When you write a disruptive cover letter, you're basically telling a story. The story should focus on how you connect with the particular company and job position. The story could also focus on your personal journey, and how you got to where you currently are in your career.
If your resumes and cover letters aren't unique, now is the time to clean things up and get on track.
Build Your Personal Brand
Just because you're looking for work doesn't mean that you don't have anything to offer. Use previous career experiences and passions to build your personal brand.
Ask yourself, "How do I want other professionals to view me?"
Pick an area of expertise and start sharing your knowledge and experience with your professional network by pushing out content on your LinkedIn and social media accounts. Good content can include blogs, social media posts, and videos.
By sharing content about your experiences and passions, you slowly build your personal brand, and others will start to notice. The content could lead to good discussions with others in your network. It could also lead to reconnecting with connections that you haven't spoken to in years, or making new connections.
You never know when one of these connections could turn into a job lead or referral. The trick is to get on people's radars. So, when you're cleaning up your job search, be sure to build a plan for personal branding.
Maintain Healthy Habits During Your Job Search
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Your job search is important, but it's even more important to know when to pull back and focus on personal health and spending time with family and friends.
There are actually things that you can do for your own enjoyment that could help your job search in the long run, such as:
Grab coffee with a friend - It's good to engage in light conversation with friends during challenging times. And if your job search does come up, remember that most people have been through it themselves and you never know when a friend may provide you with a good idea or lead on a job.
Volunteer - Volunteering is a great way to get involved in the community and help others. In addition, if you develop a little bit of a career gap while looking for a job, you can always talk about how you filled that time volunteering, if you're asked about it during a job interview.
Continue to focus on other passions - Are you a fitness nut? Blogger? Crafter? Continue to do the things that bring you happiness. And if you're in a position to profit from your passion through a freelance job or side hustle, even better!
Spring is the perfect time to clean up and improve your job search so you can land the job you want. If you're struggling to find a job, follow the tips above to reinvigorate your job search—and watch your career blossom!
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This article was originally published at an earlier date.
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