Personal Development – InspireGrowth

You Can’t Just “Want to be Healthy.”

If you ask most people, they’ll say they want to be healthy.

That’s the standard and expected response—but what does it really mean?

If you wanted to be healthier, what exactly would that mean to you?

If better health were your goal, how would you know when you achieved it?

“Better health” can mean so many different things:

Losing weight
Having more energy
Running around with your kids or grandkids without getting winded
Being more focused and productive at work
Decreasing or discontinuing medications
(The list goes on…)

The truth is, you have to be crystal clear about what you want.

The Power of Specific Goals

Setting goals is powerful, but only when those goals are specific, concrete, and, once again, crystal clear. This applies to every area of life: education, career, finances, relationships, parenting, and, of course, health.

You need to hold a vivid image in your mind of how your life will look and feel once you’ve achieved your goal. Let yourself experience that excitement now — that emotional connection will help carry you through the hard work ahead.

“I Want to be Healthier” Isn’t Enough.

You can’t just set a goal to be healthier. That is too vague to be motivating and might even backfire.

For instance, since jogging is a healthy activity, you might say, “My goal is to start jogging.” Fantastic! (In case you missed it, that was sarcasm.)

Talk about obscure. Starting to run could mean jogging five yards twice a week. Goal accomplished! (Okay, I’m a bit sassy today.) 🤪

Make it Crystal Clear

Seriously, would you like to set some solid health goals? If you said yes—perfect!

But first, one of the other most important things to understand about goals is that they should be challenging enough to stretch you, but not so difficult that they are overwhelming.

Let’s get back to our running example.

If you’re new to jogging, a crystal clear and achievable goal might look like this:

Jog for 10 minutes, three times a week for two weeks.
Then increase to 15 minutes, three times a week for two weeks.
Then 20 minutes, three times a week for two weeks.
Then 25 minutes, and finally 30 minutes three times a week for two weeks.

Check out that progression—in 2½ months, you’ve gone from a novice runner to jogging 30 minutes a few times each week. Now, that truly is fantastic! (Sincere praise there.)

Keep the Momentum Going

And once you’ve hit that milestone, you don’t have to stop. You can set new goals—run more frequently or for longer durations. The same concept can also be applied to other health-related goals, such as eating and stress management.

For more important info on effective goal setting, check out this post: SMART Goals

Final Thought

Specific, crystal-clear goals are what turn “I want to be healthy” into “I am healthy.”

Clarity fuels motivation — and motivation fuels results.

What are your health goals?

If you’re interested in bringing this type of message to a wider audience, I speak regularly on topics related to health and wellness. You can learn more about my talks at https://stevepiriano.life/speaking/

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Lessons from Rocky: Have a Compelling Why

A happy yellow Labrador retriever resting on a stone patio beside a tennis ball.

Originally published on September 30, 2024 | Updated on October 16, 2025

My dogs have taught me countless lessons over the years: patience, living in the moment, seizing the day, and forgiveness. Last summer, my yellow lab, Rocky, reminded me of a lesson I first learned many years ago.

Rocky was ten at the time, and he hadn’t seemed interested in running around the yard anymore. If I compared him to a horse, he’d barely be trotting. Early in the summer, my wife bought some toy doggie balls for our four dogs, including Rocky. I always knew Rocky loved balls—but I didn’t realize just how much.

The moment I threw one, Rocky didn’t just trot—he galloped after it. If I had two balls, he’d drop the first to chase the second, repeating this over and over until he finally needed a rest. Watching him, I realized something: he had found his “why.”

Many years ago, I learned that your “why”—your reason for doing something—needs to be strong enough to propel you forward. Without a compelling “why,” momentum fades and goals are abandoned. Rocky had been moving slowly, just going through the motions. But once his “why”—the ball—was introduced, he sprinted with joy and purpose.

The lesson is simple: choose goals and have a powerful “why.” You’ll find yourself overcoming obstacles and sprinting toward them with energy and focus—just like Rocky.

I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.

Resolve to do Something or…?

So many of us make New Year’s Resolutions.

Unfortunately, statistical data shows that only 9% of us are successful in following through on them.

Wow…9% is a pretty dismal number.

Why do so many fail to keep their resolutions?

There are numerous possible reasons. For example:

Goals may be too vague
Goals may be too ambitious
No specific plan laid out
Underestimation of required time and effort commitment
No form of accountability
There may not be a compelling enough “why”

The good news is that there are ways to help ensure that you will be able to stick to and achieve your goals. There is a tool called SMART goals that can help guarantee your success. You can read more about it here:

Be SMART About Goal Setting

In addition, since many people have New year’s resolutions to improve their health, maybe that 9% number can be drastically improved if we think about things a bit differently. Rather than only resolving to do something, I submit that you should instead resolve to become something—a better version of yourself. Then begin to live your life today as your future self would, gradually modifying your behaviors to match those of the new you.

For instance, if you wish to drop 20 pounds, you can create a specific plan, use SMART goals, and commit to becoming a slim and healthier person. Envision and feel what it would be like to be 20 pounds lighter. How would you feel when you look in the mirror? Would you be more energetic? Would you have to buy new clothes? Write down everything you can imagine about your new life. Then, if this is indeed your truth, begin to live your life today as your authentic self. Take baby steps, change your habits, be consistent, and enjoy the journey.

When it comes to health-related goals, don’t just make a New Year’s Resolution—become your future self.

HAPPY NEW YEAR!

Always Ask Yourself Why

I knew that I wanted to be a doctor. I also knew that applying to and securing a spot in a medical school class would be exceedingly difficult. Furthermore, I understood that medical school itself would not be a piece of cake. I knew that my medical school education would require long hours of arduous studying to understand a multitude of challenging concepts and memorize countless anatomical, physiological, and pathological details. Moreover, I also appreciated that the clinical training and the practice of medicine would often be mentally and physically taxing.

However, I knew that I wanted to become a doctor because I was fascinated by the complexities of the human body and wanted to learn as much about it as possible. I also wanted to help people. I wanted to use my knowledge to help heal the sick and ease their suffering. It was the perfect combination for me, and I was in love with these ideas. It was who I was. It was my identity.

These were my reasons for wanting to endure the requirements that this journey would require. They were my “why,” and they were powerful. My “why” propelled me through the rigors of medical school, residency training, and finally, years as an attending physician. If I had not had a compelling “why,” there would have been no reason for me to take the first step. And if I did decide to move forward without a strong “why,” I would have quit years ago.

This advice is not only for aspiring physicians. For any considerable task you wish to undertake or substantial goal you desire to achieve, you must have a compelling reason to do so. Before moving forward, always ask yourself, “Why?”

Photo credit: Ann H/pexels.com

Embrace your best self:

Discovering Motivation Through My Dog Rocky

My dogs have taught me many lessons over the years, including patience, living in the moment, seizing the day, and forgiveness. More recently, my yellow labrador Rocky has reinforced a lesson I learned many years ago.

Rocky is ten years old, and lately, he hadn’t seemed to want to put much effort into running around the yard. If I were to compare him to a horse, I would say that Rocky had not done much more than a trot for a while. A few months ago, my wife purchased some toy doggie balls for our canine crew (there’s Rocky plus three others) to play with in the yard.

We always knew that Rocky loved balls. However, I was pleasantly surprised to see just how much he loves chasing them. When I throw that ball, Rocky is not trotting after it. He breaks out into a near-gallop. If I have two balls, he’ll drop one so that I can throw the other—and then he sprints after that. He will do this repeatedly until he finally needs a rest.

Many years ago, I learned that your “why”—your reason for doing something—has to be powerful enough to motivate you to get the task done. If your “why” is not compelling enough, there’s a good chance you will lose momentum and fail to accomplish your goal. Rocky demonstrated this beautifully. Until recently, he had done nothing more than a trot. However, when presented with his “why”—a ball—he suddenly had a reason to move fast. He had found his motivation. Our Rocky is now a sprinter, and he loves it.

When deciding on goals for yourself, choose those with a powerful “why,” and you will find yourself overcoming obstacles and sprinting towards their achievement.

Thank you for reading this post! I hope you’ve enjoyed it. Feel free to leave comments and share.

It’s Time to Fix the Hole in the Wall

Okay, that tiny hole in the wall your dog made has needed a patch for several weeks. You’ve been meaning to look in the toilet tank for a while because you always have to jiggle the handle to get it to stop running. You have a project at work whose deadline is fast approaching, yet you’ve not typed a single word.

If this is the case, then yes, you have been procrastinating. But don’t worry—you’re not alone. So many of us put things off for long periods of time. I find myself doing this often, and I realize that this is not the best practice and certainly not conducive to productivity. Is there any fix to this problem?

Yes, there is. I’ve found it to be a quick and straightforward fix. However, it does require a bit of effort. The biggest delay for me in getting a task done is the act of getting started. I can stare at that hole in my wall (courtesy of my dog) for weeks or even months, and it won’t change a bit. It turns out that, for me, the rate-limiting step is just breaking free from my inertia regarding the task and starting to work on it. Before beginning, it seems like it will take a great deal of toiling to get it done, leading to my procrastination. However, it becomes much more manageable once I have decided to begin and have committed to it. My inertia quickly gives way to increasing momentum; I get “into the zone,” and voilà—the task is done!

I can get stuck on anything, from fixing things around the house to writing a blog post. While thinking about these uncompleted tasks, they seem so difficult. It turns out that all I need to do is commit and say, “Okay, I’m going to get started on this right now.” Everything is much simpler once I make this declaration and act on it. Please don’t misunderstand; I may very well encounter obstacles and challenges along the way. But since I’ve got momentum on my side, I just go with the flow and am able to work through whatever hurdles I face.

So, look at that hole in the wall and declare to yourself that today is the day you are going to repair it. Then, drive to your neighborhood hardware store and get moving. You will feel so much better for it.

Thank you for taking the time to read this post. I hope that you’ve enjoyed it and found it enlightening. Please feel free to share it.

Have You Ever Had Toddler brain?

Have you ever heard the same information from two completely different sources on the same day? This has happened to me several times, and whenever I experience such events, I know that specific knowledge is indispensable. Case in point: in the not-too-distant past, I learned the same concept from two unrelated sources on the same day. After hearing it the second time, I knew that it was something that needed to be shared.

It was regarding something that was referred to as toddler brain, and it was explained in the following manner. When stressed, preoccupied, or overtaxed, you tend to make more impulsive decisions. For instance, let’s assume you are having quite a hectic day at work. When your lunch break finally arrives, and you head down to the cafeteria, you may be presented with both healthy and unhealthy options—perhaps a cheeseburger and a black bean burger. Given your overstressed state of mind, you will probably choose the cheeseburger, even though you know it is not best for you.

A scientific study was even done examining this idea. The participants in this study were divided into two groups. One group was given a seven-digit number to remember, and the other group was given a two-digit number to remember. The participants were then asked to walk down a hallway, and along the way, they were offered a snack—either a piece of cake or some fruit. Researchers observed that the people in the seven-digit group chose the cake more often, whereas people in the two-digit group chose the fruit more often. They concluded that the extra mental stress from trying to remember a seven-digit number led to poorer decisions.

Since we are all faced with stress each day, what can we do to combat this phenomenon of poor decision-making? I have two suggestions. First, pack your lunch at home the night before work. You will presumably be less stressed and also have more time to consider your options. Second, realizing that life in general can often be filled with stressful circumstances, please appreciate the fact that you are allowed to take a step back and give yourself a moment. Take a few deep, relaxing breaths and recalibrate yourself into a more tranquil state. You will be directing a kind act towards yourself. The bonus here is that your more serene state of mind will be felt by and impactful to those around you as well.

Since we’re all grown-ups, let’s try not to act like toddlers.

Thank you for taking the time to read this post. I hope you’ve enjoyed it and found it helpful. Please feel free to leave comments and to share it. Until next time—be well.

Photo credit: pixabay.com

Explore and Feel the Pride

You’ve done it! You’ve decided to undertake a new physical activity. Perhaps it’s an endurance activity like running, cycling, or swimming. Or maybe it’s an activity that requires more strength and balance, such as weight training or yoga. Maybe it is not even a physical activity. Let’s say you’ve committed to an academic pursuit, such as a course through a school or university or even a self-education venture. How about a project at home or work?

Whatever it is that you have decided to tackle, you will derive significant benefits from it. First, there is the joy of the activity itself. This is especially true when you begin to get into a state of flow, also referred to as “getting in the zone.” You know what I’m talking about, right? What an incredible feeling! Physical activities have their own set of remarkable bonuses. We are likely all familiar with the “runner’s high” that occurs due to the release of the body’s endorphins. These feel-good chemicals produced by our own bodies during exercise bind to the same brain receptors that opioids do. However, unlike pharmaceutical opioids, these will create a positive state of mind without the potential for dangerous side effects. In addition, exercise often gives your muscles that awesome feeling of being “pumped.”

Another benefit of beginning a new venture is a sense of accomplishment and pride when you’ve completed all or even part of it. And finally, there is the discovery, learning, and growth that goes along with new pursuits. I personally find this aspect exceptionally rewarding. I thoroughly enjoy reading non-fiction books because discovering new ideas exhilarates me. Last year, I attended an emergency medicine conference on airway management. I acquired a great deal of knowledge and had the opportunity to sharpen my skills and learn a few new ones. I experienced a wonderful feeling of satisfaction on my drive back home.

I encourage not only physical activities but also exploring and expanding your horizons so that you may learn new things and experience personal growth. Have you been thinking about beginning a new form of exercise or committing to a project or academic course? Kudos to you! Move forward with it and reap the many rewards.

Thank you for taking the time to read this post. I hope you’ve enjoyed it and found it informative. Please feel free to pass it on. Until next time…be well.

Photo Credit: Jarod Lovekamp/pexels.com

The Healthy Stuff is Not Only Good For You…It’s FUN!

“Eat your veggies because they’re good for you.”

This statement has probably been heard repeatedly by children of all ages as their parents firmly encourage them to clean their dinner plates.

Anyone who reads my blogs consistently also knows that I speak a lot about the health benefits of fruits and vegetables. It’s an essential truth—fruits and vegetables are some of the healthiest foods we can eat. I’ve also written a lot about the importance of regular physical activity. However, I read an article recently that has prompted me to realize that a shift in my perspective would be beneficial when discussing such matters.

The article “Can Exercising and Eating Healthy Be Fun and Indulgent Instead of Boring and Depriving? Targeting Mindsets About the Process of Engaging in Healthy Behaviors” discusses a few studies on mindset. One of the studies focused on food and had two groups of adolescent participants. Each group was enrolled in a different class on food. One group was told of the incredible health benefits of eating wholesome foods, and the other group was told about the social benefits of sharing good foods as well as the pleasurable flavors that good foods can have. In other words, they emphasized that healthy foods are fun to eat. When the food choices were analyzed, the “food is fun” group chose healthy foods more often than the “food is healthy” group.

The article also looked at a similar study on exercise. Again, the study divided participants into two groups. One group had the fantastic health benefits of exercise explained to them in a short presentation along with a handout, and the other group was given a presentation and handout informing them of how enjoyable and relaxing exercise can be. As with the study on food, the “exercise is fun” group chose to exercise more than the “exercise is healthy” group.

This enlightening article presented a key concept that should not be overlooked. Mindset is essential in all things, especially when making choices pertaining to lifestyle—what we choose to eat and how much physical activity we give ourselves. Suppose we see healthy foods as bursting with flavor rather than just being good for us. In that case, we will be more likely to eat them. By the same token, if we perceive exercise as making us feel fantastic instead of just something that should be done to improve health, then we will be more likely to do more of it.

I eat healthy foods because I love the way they taste, and I exercise because I love the way it makes me feel. The fact that these activities are good for my body is a huge benefit.

Mindset is key. Change your mindset about your habits, and your habits will change.

Thank you for taking the time to read this post. I hope you have enjoyed it and found it informative. Please feel free to share it with anyone who might benefit from it.

photo credit: Alexander Drummer/pexels.com

Does an Occasional Inconsistency Really Matter?

oatawa/istockphoto.com

We often behave based on incentives and anticipated consequences. If a specific behavior will have a positive effect, we will likely move forward with it. Conversely, if an action is expected to have negative ramifications, we will most likely refrain from it. In my last post, I discussed immediate and delayed consequences, noting that our actions will often be based on immediate rather than delayed consequences. For instance, if a person is presented with the opportunity to experiment with a recreational drug, he may only consider the here-and-now pleasant experience rather than the possibility of lifelong addiction.

I would like to provide two points of clarification. Within reason, it is what you do most of the time that counts. Doing something once or twice will not have a major impact on your life. I qualified this by stating “within reason” because many times, performing reckless behavior, even once or twice, can create catastrophic, lifelong repercussions. In addition to the recreational substance example, deciding to drive while intoxicated only once can produce irreparable damage for your entire life.

However, aside from careless behaviors, it is what you do most of the time that counts. Just as eating a single cheeseburger is not going to give you a heart attack, eating a single serving of veggies is not going to turn you into the picture of health. Conversely, eat cheeseburgers regularly, and you will likely see your health decline. Eat vegetables consistently, and you will likely enjoy good health.

The second point of clarification is somewhat in opposition to the first point. Whereas it is true that a single act will not have major consequences on your health, it may have significant effects on your mind. There is a school of thought that believes the occasional indulgence will set you back mentally and emotionally. Suppose you have been eating healthy for a while and decide to reward yourself with that one cheeseburger. This will certainly have no ill effects on your health. However, you may savor its flavors so much that you decide to have another one tomorrow and perhaps again next week. If you have refrained from smoking for many months and then experience a stressful situation and choose to smoke a single cigarette to “help calm down,” this will have no adverse health impacts. However, you might have enjoyed this small indulgence so much that you decide to come back for more. Again, although no immediate health impacts, there may be instantaneous mental effects, which can result in the restoration of the bad habit that you worked so hard to abolish.

Although consistency matters the most, sometimes, seemingly minor inconsistencies can have significant negative impacts.

Thank you for taking the time to read this post. I hope you have enjoyed it and found it informative. Please feel free to share it with anyone who may benefit from it.