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Compliance is the Science: Why ‘just do it’ is the answer

Compliance is the science involves consistently working towards one’s goals in a manner that suits the individual (doing what works for you), ultimately leading to the success you really want.

These Show Notes are a ChatGPT summary of the episode transcript (with brief additional editing)

The podcast hosts, Kim and Rog, kick off the episode by delving into the concept of “compliance as the science” and its profound significance in realizing one’s goals and dreams in life and relationships. They underscore the notion that dreams encompass a series of goals and actions that, when pursued with ongoing compliance, lead to the desired outcomes.

While acknowledging that change can be challenging, Kim and Rog discuss various common excuses or reasons people cite for not achieving their goals. These include a lack of self-belief, fear of failure, the complexity of tasks, and reliance on willpower, which they note is inconsistent and influenced by various factors.

The hosts caution against comparing oneself to others and attempting to replicate their goals and methods, as each individual’s journey is unique. Instead, they encourage a personalized approach to goal-setting that takes into account one’s own context, history, personality, and experiences. They advocate for outcome or intention-based thinking, where the focus is on the desired result rather than adhering rigidly to a specific process.

Above all, Kim and Rog emphasize that compliance is the science involves consistently working towards one’s goals in a manner that suits the individual (doing what works for you), ultimately leading to the success you really want. They stress the importance of setting oneself up for success and maintaining a manageable commitment to the process of achieving those goals.

They then share personal examples to illustrate the concept of “compliance as the science.” Rog recounts his successful weight loss journey, where he designed a personalized plan tailored to his needs. By focusing on reducing his calorie intake during specific times without restricting foods or volume of his main 3 meals, he was able to comply consistently for several months, leading to considerable weight loss.

Kim discusses her own experience of reestablishing a regular exercise routine after becoming a new mum. Initially struggling to meet high-intensity exercise goals, she realized that compliance was crucial for building momentum. She started with small, manageable steps, committing to exercise five times a week consistently, regardless of duration or intensity. This approach allowed her to establish a new habit, and even on days when willpower waned or exhaustion set in, adhering to her intention to exercise produced positive outcomes and reinforced her motivation.

The hosts emphasize that compliance as the science applies to various areas of life beyond diet and exercise. It entails setting personalized and achievable goals, being intentional about the plan, and consistently showing up to work towards the desired outcome. They highlight the significance of progress, rather than striving for perfection, as the brain responds positively to visible results, which in turn sustains motivation and momentum.

Kim and Rog then give an example of how compliance is the Science can work on one off their common relationship strategies – active dates. By following these three tips, couples are more likely

to build and sustain a habit of going on active dates, fostering a deeper connection and enhancing their relationship.

Do what Works for You

The core idea behind active dates is movement, bonding, and spending quality time together as a couple. However, it’s essential to customize activities to align with each individual’s interests, abilities, and preferences. Avoid comparing yourselves to others or trying to follow influencer trends. Instead, prioritize activities that genuinely resonate with both partners.

Start Small and Stack Habits

Building positive habits begins with taking small, achievable steps. Habit stacking involves integrating the new habit of active dates into an existing, well-established routine. For instance, if you already walk the dog on Sundays, incorporating an active date by walking together during that time can make it more feasible to maintain consistency and build momentum.

Take Action and “Just Do It”

Rather than fixating on perfection, focus on progress and avoid self-criticism. Celebrate every small step taken toward the desired outcome. The key is to participate in the activity, no matter how simple or small it may appear. By doing so, you can achieve the desired outcome of spending quality time together and strengthening your relationship through active dates.

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To learn more about Kim & Rog's story and what inspired them to start their podcast.