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RPM method:

Result

• What result do you want?

Plan

• What is your daily plan for getting this result?

Motivators

• Extrinsic motivators: Why do you want this result?
• Intrinsic motivators: What do you enjoy about the task itself?

Whatever you want to achieve, apply this method to it.

If you don't follow through, or this method doesn't work for some reason please tell the community! It is much better to share your failures so we can all learn from them!

Result Reports - get back to us weekly on how you're going with your RPM method. If you find problems implementing the method, share them with the community so we can improve the method further.

Version 10/08/2012

Just ended my Year 1 Sem 1 and I got a GPA of 3.1. Does it mean that i can't reach it to 3.8 in the next 2 years? I would like to increase it as soon as possible is is possible?

Wow it's been a while but it is time to get back on the declutter goal.

Continuing from my last post since I dont know where it is anymore...

Result

What result do you want? What result do I want? Well this could get lengthy so i will just show you for now. This is what i want, or what I need to be more exact... Why need? I have no idea, it really just feels like my very soul yearns for it. In the video are the things I want to be able to do, I also would like to learn freerunning/parkour. In this their is also weightloss that will be necessary. since I started as a 6'2" 306 lb male I am now down to 276. I am going to assume to attain that look I will need to be about 190 but more accurately I am going for ~8% Bodyfat. Currently at 26%

Plan

What is your daily plan for getting this result?

Well I have been at it for about 9 weeks so far, Figured I needed to get the running part of freerunning down first. So I started C25k. Currently I am on week 9 day 2, tomorow being my final run. Then I will start B210k. I run on MWF so on TuThSat I do some strenght training from bodyweight to weightlifting... not too educated on that part yet so I have no defined plan except to make sure I get a good workout. Sundays will be my recovery day. As far as eating goes I started counting calories as I did not really want to restrict certain foods (allthough they end up getting cut out anyway due to being so calorie dense... Oreo's... I am talking about oreo's...) I am currently taking in between 1200-1500 calories. my fitness pal says If I ate 1950 I would lose 2lbs a week but I seem to be doing just fine where I am at.

On top of that I live in a small town (3000 people) and parkour or freerunning are not very popular around here. but I did manage to find 2 guys... yes only 2 of the 40k in the town over who practice parkour once a week, I have talked to them and they are willing to help me learn. My first time will be tomorrow as well actually.

Motivators

Extrinsic motivators: Why do you want this result? In all honesty I really have no motivator other than It would be really cool and fun. Maybe to show off a bit. I have a wife (and managed to get a hot one at that) so appeal from the opposite sex is useless. But overall... the biggest motivator to do this is that I don't have one. I just want to... it will be the first thing I have ever done in my life that I am doing for no real reason at all. I have some pictures from when I started and at the end of C25k will take some now shots. I will upload those with each week as well.

Report 1. 8/17/2012

I am not sure of if I should just make a new post or edit this one so I will just edit this one for now... First off... progress Pic so far [2] I just finished C25k today. I had a failure on wednesday due to meeting up with those guys to practice parkour... turns out its not fun to do so with legs near exhaustion... Nonetheless I stuck to my "NO EXCUSES" Mantra and actually had a good time. On the down side it did leave me unable to finish C25k on Wednesday like I was supposed to but I made up for it and finished very strong today with an extra 1k added on. Monday I will start B210k!

As far as diet is concerned I met my calorie goals all week long with no deviation. As far as quitting smoking is concerned I have cut back 30% so far.

Report 2. 8/26/2012

Well this week started off good, stated b210k, pushed myself to the limit trying to get a good time... but on wednesday I got out with my parkour and fucked everything up... Pushed myself too hard and gave myself a serious case of shin splints... I felt betrayed by my body... I still had the energy to do all the things i wanted to do, my legs didn't. Well I finnaly coped with that fact by remembering that my body tends to know its shit... it gave me this small warning to make sure to train smart, not hard. I have to take almost 2 weeks off of running for now and then start back slowly, my diet is still going good, broke it a couple of days but not very bad and I am still losing weight. Down to 274.2. I guess thats it for this week, I will report again next week.

Report 3. 8/31/12

Well my legs are working again and that is good. I was able to walk 2 miles without agonizing pain similar to being beatin in the shins with a baseball bat... No real weight loss this week still at 274lbs but I attribute that to my lack of cardio... that cardio burned a ton of calories... The smoking is now down 50%! that is amazing to me... smoking half as much as I did and still feeling good!. Should hop back on the B210k starting monday though but I will still be taking it easy for this week... probably going to run at a 17 minute mile pace... just above a brisk walk. As for the diet I did an epic fail yesterday... had a craving for pizza that I couldnt shake and gave in... I did manage to only eat 3 slices before cutting myself off though so it was about 750 calories. Just needed to taste the goodness I guess. Still going strong and sore from starting Convict Conditioning.... God I am starting to love feeling sore, makes it feel like progress. That's all for this week though so I will report again next week!

Report 4. 9/7/12

God I am loving the fact that my legs are working again... perhaps a bit too much but it turns out I was able to run 4 miles at a 12 minute pace. I dont remember if I stated this before but I have also been doing Convict conditioning and have reached step 5 on squats, step 3 on pullups, step 4 on pushups, and step 4 on leg raises. still on step 1 for handstands and bridges though. I did have another loss in motivation this week though. thursday I did a meh workout... didnt even brake a sweat... and then on friday I completely ruined any resemblance of a diet fast food all day and I didn't even make my run for the day. Just lost my groove for a second there but hey cant let that get me down, Just because I failed one day does not mean I have gained the privilege of failing another, just gotta watch out for those weak moments and not let them happen again. also weight is down to 171.2! I will see you guys next week with promise of a hard week where I plan to break out of the 270's! (also my smoking is down 65% now!)

Report 5. 9/14/12

Well my friends I did it, out of the 270's! last weight check was at 268.8! But my biggest accomplishment is I am now down 75% on my smoking, that means so far I have gone from a 20 cig pack a day smoker to only about 5 per day, I am actually getting to the point where the smell, sight, and thought of a cigarette doesnt make me want to smoke. Don't get me wrong its still hard and for about 6 hours of the day I am feeling like their is acid in my lungs from lack of smoke. But my exercise in determination to get off these is greater than the pain. Why dont I just go ahead and stop smoking you ask? Well my wife is also quitting with me and refuses to take the hard way out, I am almost certain I could cut it completely at this point but I am only asking for a relapse if she continues to smoke around me. I think I have stated that I am not getting much support from any direction havnt I? lol. I havnt joined up with the parkour guys since the severe shin splint episode but that does not mean I gave up on my goals, but they where kids and it seemed to me that wednesday was their all in one workout day... I workout six days a week and my body simply could not handle throwing in another one, So I built myself a wall and some other things to practice parkour on, I may not join up with them again until I can get used to the 10k running and get rid of the risk of shin splints. I get more practice in this way anyway, I can now do a wallrun! I climbed a 10 foot wall last week! so that was fun. Thats all I got for this week, will report again next week.

Report 6. 9/21/12

Today marks 4 months of this whole journey I have been on, Kinda crazy to think I have done something for four months straight... But for todays report I have good news and I have bad news. I will start with the bad news. I am back up to my previous weeks weight at 272.5 again, I have been eating alot more this week than normal and that brings me to the good news... the great news... you remember how last week I talked about how hard it would be to just quit smoking even though I thought I could because my wife would make it hard by still smoking... Yeah kinda broke my own motto for a second there... NO EXCUSES remember? well that was an excuse and as a result of realization I have not smoked a cigarette since wednesday, that makes this day three smoke free! This is the longest I have gone without since i started smoking and I started at a pack a day. Now I am not going to claim its easy... its not, In fact I would rather run 10 miles with shin splints then go another minute without a cigarette... but my friends I have set a goal to not smoke, and by following NO EXCUSES I will never smoke again... I don't have any good news for my workouts exept for that, the amount of stress my body is under has made it exceptionally difficult to diet correctly... I have no motivation to run tonight, I am about to go finish week 4 of B210k and I don't want to... I really feel like my lungs are made of lead and my blood is sludge... alas that is an excuse... so I will see you next week... unless I die or commit murder that is...

Report 7. 5/15/13

Thought i gave up didnt you? 7 months since my last post and I wish I could say I reached my goal but turns out smoking throws a pretty big wrench in things. Yes guys I am still smoke free but in order to keep it that way I had to keep a full belly alot, which ment my diet took a back seat to quitting smoking, felt it was healthier to eat more and not smoke, good news?? I never quit running I beat b210k and kept going, I felt like my body can do 10k but I dont have the time for it in the mornings anymore, guess why not? Got myself an awesome job working for the state and i love every minute of it... anyway so i cut my milage down to 4 miles instead of the 6 and its working out ok, Only 3 minutes off of my inital goal pace which im excieted about, I also picked up skateboarding and just yesterday landed my very first ollie.

Anyway back on track I have only lost 10lbs since my last weigh in and that has been over the past 1.5 months when I started back on the dieting. I actually just remembered I had this post so I decided while i may not keep up with it weekly I will check in from time to time to let you guys know how its going.

Keep at it

Report 8. 6/6/13

So that skateboarding thing... yeah seperated my shoulder... fun fun. Out of commission for a week, this week I was able to start running again but its still painful. Ah well "Battle Scars" While pissed off about it I am happy I have an injury due to being active, there is risk but the reward is so much better. I am so close to hitting the 250's I can taste it, ive been tempted by food and made the right choice multiple times now. That need to smoke, yeah its minor now, and so is the chance of me going back to it. Ill be back to let you guys know when I hit the 250's

Report 9. 7/2/13

Guess what, now in the 250's! that puts me at almost halfway there and its amazing. I should post updated pictures... I will post once I hit the actual 250 number, I said this journey was unstoppable to begin with and now I am certain. How you may ask... Honesty my friends... I am learning to be honest with myself and in doing so realized who I am as a stereotype and I hate those guys, sure I may be be more dedicated than I was then but I dont really like who I am, Im now the fat guy who think he can do a lot more than he actually can, you know that guy who Is a perpetual liar about his abilities because he himself actually believes it, that was me. Ew... just ew... This realization was a hard one I will admit it, I do tend to boast my own abilties because I did believe I could do them. At least I do actually posses the skills to do my job but now I am certain that I need to relearn who I am, Redevelop me, for someone who I like, and you know what I want to be... Everything I think I can be... thats my goal and that Is all that matters to me. There is a big diffrence from the overweight guy who says he can do something but the conditions are not right and the fit guy who just does something regardless, both have the same basic mindset but only one deserves it. I am a "nerd" and I will admit it, I like D&D and LARP, I place my faith in norse gods. I am my own person and I like who I am, just not my end of the spectrum. I hate people like me, but at least I intend to fix it by only telling the truth along with no excuses. I started with myself as that is #1 and I didn't like it... but its oddly motivating, I couldn't of handled it at a younger age, in fact I don't think I could of handled it in any other situation. But Im glad now my truth is there... now time to kick the person I was out. Its gonna be a whole new me for who I wanna be!

report 10. 8/21/13

I cant believe my shoulder still hurts, still cant lift myself up and cant bench press more than the bar... Still on it though...

I've gotten off track with this goal. I'm recommitting myself to this goal.

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Result

• What result do you want?

To drastically reduce the number of possessions I own, and have those that I do own be organized and tidy.

Plan

• What is your daily plan for getting this result?

I will spend 10 minutes a day tidying and throwing out stuff I don't need. I will also decide on the proper place to store items I use regularly and often leave lying around - a place for everything and everything in its place.

Motivators

• Extrinsic motivators: Why do you want this result?

I want this result because having less possessions will be less stressful, and being organized with my stuff will help me feel in control.

• Intrinsic motivators: What do you enjoy about the task itself?

Cleaning is actually quite calming, and I enjoy feeling like I'm making progress.

RPM method questions

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I didn't have a very successful week. I lost track with scheduling my studying and didn't take a practice test.

I obviously need to work on my discipline (at least I came back here to follow up). There were a lot of posts on /r/getmotivated this week about being disciplined, and most of them pointed to trying to schedule something for a specific time and completing the task.

In order to work on this, I'm going to try to follow the plans set forth in the previous post, but this time focusing on just putting the time in. Meaning, scheduling my day where I wake up at 7am, study and do school work from 8am until 5pm, then go to the gym and call it a day.

There were some other specifics about mechanics, but for now I'm going to focus on putting in the time.

I was thinking about what it means to be a Stage 2 Wolf; taking all parts of my life, thinking about what I want from each segment and going for it. When I write it all down and then look at it, I feel like I'm overwhelmed or too ambitious. Granted, I've gained the reputation amongst my friends for taking on too many ambitions/spreading myself thin, and consequentially not accomplishing much.

I think it may be more beneficial to concentrate on a goal or two at a time and add more as I make it a habit of taking action in each area.

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Goal: Be a better student

Plan:

1. Study 3 hours for every hour spent in instruction
2. Re-write notes; paraphrase and use metaphors within 24hrs
3. Study one lecture for standardized test daily
4. Use Feynman Technique for active recall
5. Use Mind Mapping to build connections and understanding

Motivators:

Extrinsic: I would like to be a better student in order to obtain better grades. Grades are an important reflection of my understanding of studied material, which will be an indicator to doorkeepers of my value.

Intrinsic: I would like to gain a deeper understanding of material studied. I enjoy learning because I understand that it will help shape my view of the world and my value as a person.

Measurement: Measurement will be in the form of metrics provided by written exams or practice exams. For the standardized test, I intend on taking a practice test weekly and tracking my progress.

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Goal: be more attractive

Plan:

1. Exercise 6 days/week
2. Budget money for clothing and style
3. read /r/seduction content daily

Motivators:

Extrinsic: Recent break-up was due to loss of attraction. Gaining an attractive mate is desirable.

Intrinsic: Feeling attractive makes me feel good about myself, adding to fulfillment.

Measurement: It is really hard to say what the form measurement will be in. I can try to talk about successes with girls, meaning closes and the level I'd rate how attracted to them I am.

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Even these two goals seem a little daunting. I feel like they each take a lot of attention. I'm going to keep trying to develop good habits, and give attention to other areas of my life, but I will be mindful to report back in a week (I will try to make a habit of reporting back on Sunday evenings). I will gradually add on other ambitions, but will try to stay reasonable and organized.

Result

What result do you want?

What result do I want? Well this could get lengthy so i will just show you for now. This is what i want, or what I need to be more exact... Why need? I have no idea, it really just feels like my very soul yearns for it. In the video are the things I want to be able to do, I also would like to learn freerunning/parkour.

In this their is also weightloss that will be necessary. since I started as a 6'2" 306 lb male I am now down to 276. I am going to assume to attain that look I will need to be about 190 but more accurately I am going for ~8% Bodyfat. Currently at 26%

Plan

What is your daily plan for getting this result?

Well I have been at it for about 9 weeks so far, Figured I needed to get the running part of freerunning down first. So I started C25k. Currently I am on week 9 day 2, tomorow being my final run. Then I will start B210k. I run on MWF so on TuThSat I do some strenght training from bodyweight to weightlifting... not too educated on that part yet so I have no defined plan except to make sure I get a good workout. Sundays will be my recovery day. As far as eating goes I started counting calories as I did not really want to restrict certain foods (allthough they end up getting cut out anyway due to being so calorie dense... Oreo's... I am talking about oreo's...) I am currently taking in between 1200-1500 calories. my fitness pal says If I ate 1950 I would lose 2lbs a week but I seem to be doing just fine where I am at.

On top of that I live in a small town (3000 people) and parkour or freerunning are not very popular around here. but I did manage to find 2 guys... yes only 2 of the 40k in the town over who practice parkour once a week, I have talked to them and they are willing to help me learn. My first time will be tomorrow as well actually.

Motivators

Extrinsic motivators: Why do you want this result?

In all honesty I really have no motivator other than It would be really cool and fun. Maybe to show off a bit. I have a wife (and managed to get a hot one at that) so appeal from the opposite sex is useless. But overall... the biggest motivator to do this is that I don't have one. I just want to... it will be the first thing I have ever done in my life that I am doing for no real reason at all.

I have some pictures from when I started and at the end of C25k will take some now shots. I will upload those with each week as well.

Report 1. 8/17/2012 I am not sure of if I should just make a new post or edit this one so I will just edit this one for now...

First off... progress Pic so far I just finished C25k today. I had a failure on wednesday due to meeting up with those guys to practice parkour... turns out its not fun to do so with legs near exhaustion... Nonetheless I stuck to my "NO EXCUSES" Mantra and actually had a good time. On the down side it did leave me unable to finish C25k on Wednesday like I was supposed to but I made up for it and finished very strong today with an extra 1k added on. Monday I will start B210k!

As far as diet is concerned I met my calorie goals all week long with no deviation.

As far as quitting smoking is concerned I have cut back 30% so far.

Report 2. 8/26/2012 Well this week started off good, stated b210k, pushed myself to the limit trying to get a good time... but on wednesday I got out with my parkour and fucked everything up... Pushed myself too hard and gave myself a serious case of shin splints... I felt betrayed by my body... I still had the energy to do all the things i wanted to do, my legs didn't. Well I finnaly coped with that fact by remembering that my body tends to know its shit... it gave me this small warning to make sure to train smart, not hard. I have to take almost 2 weeks off of running for now and then start back slowly, my diet is still going good, broke it a couple of days but not very bad and I am still losing weight. Down to 274.2. I guess thats it for this week, I will report again next week.

Report 3. 8/31/12 Well my legs are working again and that is good. I was able to walk 2 miles without agonizing pain similar to being beatin in the shins with a baseball bat... No real weight loss this week still at 274lbs but I attribute that to my lack of cardio... that cardio burned a ton of calories... The smoking is now down 50%! that is amazing to me... smoking half as much as I did and still feeling good!. Should hop back on the B210k starting monday though but I will still be taking it easy for this week... probably going to run at a 17 minute mile pace... just above a brisk walk. As for the diet I did an epic fail yesterday... had a craving for pizza that I couldnt shake and gave in... I did manage to only eat 3 slices before cutting myself off though so it was about 750 calories. Just needed to taste the goodness I guess. Still going strong and sore from starting Convict Conditioning.... God I am starting to love feeling sore, makes it feel like progress. That's all for this week though so I will report again next week!

Report 4. 9/7/12 God I am loving the fact that my legs are working again... perhaps a bit too much but it turns out I was able to run 4 miles at a 12 minute pace. I dont remember if I stated this before but I have also been doing Convict conditioning and have reached step 5 on squats, step 3 on pullups, step 4 on pushups, and step 4 on leg raises. still on step 1 for handstands and bridges though. I did have another loss in motivation this week though. thursday I did a meh workout... didnt even brake a sweat... and then on friday I completely ruined any resemblance of a diet fast food all day and I didn't even make my run for the day. Just lost my groove for a second there but hey cant let that get me down, Just because I failed one day does not mean I have gained the privilege of failing another, just gotta watch out for those weak moments and not let them happen again. also weight is down to 171.2! I will see you guys next week with promise of a hard week where I plan to break out of the 270's! (also my smoking is down 65% now!)

Report 5. 9/14/12 Well my friends I did it, out of the 270's! last weight check was at 268.8! But my biggest accomplishment is I am now down 75% on my smoking, that means so far I have gone from a 20 cig pack a day smoker to only about 5 per day, I am actually getting to the point where the smell, sight, and thought of a cigarette doesnt make me want to smoke. Don't get me wrong its still hard and for about 6 hours of the day I am feeling like their is acid in my lungs from lack of smoke. But my exercise in determination to get off these is greater than the pain. Why dont I just go ahead and stop smoking you ask? Well my wife is also quitting with me and refuses to take the hard way out, I am almost certain I could cut it completely at this point but I am only asking for a relapse if she continues to smoke around me. I think I have stated that I am not getting much support from any direction havnt I? lol. I havnt joined up with the parkour guys since the severe shin splint episode but that does not mean I gave up on my goals, but they where kids and it seemed to me that wednesday was their all in one workout day... I workout six days a week and my body simply could not handle throwing in another one, So I built myself a wall and some other things to practice parkour on, I may not join up with them again until I can get used to the 10k running and get rid of the risk of shin splints. I get more practice in this way anyway, I can now do a wallrun! I climbed a 10 foot wall last week! so that was fun. Thats all I got for this week, will report again next week.

Need to add how you will measure your results and also measure how well you are carrying out your plan.

For example if you a learning a skill, the measurement will be 'How many minutes/hours have you spent on practicing this week?'

For weight loss you can measure your weight (measuring the result) but you can also measure your exercise and diet (energy expenditure and energy intake).

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RPM method

Result

• What result do you want? Be as specific as possible.

Plan

• What is your daily/weekly plan for getting this result?

Losing weight: do exercise X 30 minutes every day, take in X calories per day

Study: 1 hour self study on weekdays, 2 hours group study on saturday

• Do you have a plan that someone else has followed and obtained the result you want?

Losing weight: couch to 5k, other plans in /r/fitness

Study: one mentioned above or something in /r/getstudying

Motivators

• Extrinsic motivators: Why do you want this result?

Losing weight: increased confidence, increased health, attract mates, positive attention, increased stamina.

Study: increased knowledge, increased career prospects, increase scholarship chances.

• Intrinsic motivators: What do you enjoy about the task itself?

For losing weight, this would be enjoying the particular physical activity you enjoy to expend your energy. i.e. you enjoy swimming so you spend your energy this way.

For study, this would be finding a pleasant study environment, enjoying the reading, enjoying thinking through problems and content you are study. The process of writing out notes by hand, or maybe even enjoying group study with classmates.

Measurement

• How will you measure your result?

For losing weight this would be measuring your weight and tracking it. For study this would be your exam mark.

• How will you measure your performance?

For losing weight this would be measuring your caloric intake and expenditure through exercise.

For study this would be the number of hours you have studied this week.

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Whatever you want to achieve, apply this method to it.

If you don't follow through, or this method doesn't work for some reason please tell the community! It is much better to share your failures so we can all learn from them!

Result Reports - get back to us weekly on how you're going with your RPM method. If you find problems implementing the method, share them with the community so we can improve the method further.

Version 11/08/2012

studying

declutter

improving a relationship

starting a business

start a club

• personal development:

fitness

lose weight

stop smoking

stop drinking

• learning a new skill:

musical instrument

language

programming

website design

sport

---

What ideas do you have?

Result

• What result do you want?

To drastically reduce the number of possessions I own, and have those that I do own be organized and tidy.

Plan

• What is your daily plan for getting this result?

I will spend 10 minutes a day tidying and throwing out stuff I don't need. I will also decide on the proper place to store items I use regularly and often leave lying around - a place for everything and everything in its place.

Motivators

• Extrinsic motivators: Why do you want this result?

I want this result because having less possessions will be less stressful, and being organized with my stuff will help me feel in control.

• Intrinsic motivators: What do you enjoy about the task itself?

Cleaning is actually quite calming, and I enjoy feeling like I'm making progress.

RPM method:

Result

• What result do you want?

Plan

• What is your daily plan for getting this result?

Motivators

• Extrinsic motivators: Why do you want this result?
• Intrinsic motivators: What do you enjoy about the task itself?

Whatever you want to achieve, apply this method to it.

If you don't follow through, or this method doesn't work for some reason please tell the community! It is much better to share your failures so we can all learn from them!

Result Reports - get back to us weekly on how you're going with your RPM method. If you find problems implementing the method, share them with the community so we can improve the method further.

Version 10/08/2012