Capitalogix

How To Achieve Your Personal Goals in 2025

A few weeks ago, I shared an article about annual planning (and how Capitalogix does it.) 

This week, I want to discuss setting and meeting goals. 

I'm a big-picture guy, and I spend a lot of my time thinking about longer-term possibilities, but it's also important to think about your strategy for the coming year. I tend to break that up by Quarters. Lower timeframes than that are more tactical, and I consider that short-term planning or scheduling.

I think of it like using a map. To find the best route, you must start by figuring out where you are and where you want to be.

 

 

Activity, alone, isn't as important as many people hope. Think of it this way ... from where you are, there are infinite potential paths – but motion in a particular direction isn't "progress" if it doesn't take you toward your desired destination.

The right action is far more valuable than merely taking action ... and that means beginning with the end in mind. You are unlikely to hit the target if you aren't aiming at it.

Resolutions only work if you actually "want" to make them happen. It's one thing to hope that something happens; it's another to commit to making it happen. 

With that said, here are some tips. 

• Focus on What You Want.
• Focus on Why You Want It.
• Focus on Ways You Might Get it.
• Focus on Evidence of Progress.

Below, I'll take you through an example of each of the four steps.

Moving Towards a Solution, Rather Than Suffering From the Problem.

Like many people, I have three distinct collections of clothes: my "fat clothes," what I'm currently wearing, and my aspirational wardrobe. This personal reality reflects how our current state often sits between where we've been and where we want to go. Before I started getting healthy, my first instinct was to think, "I need to lose weight." Knowing that "you're fat" isn't helpful … my head quickly translated that to something a tad more positive yet generic, like: "I choose to be healthy and vital and to live a healthy lifestyle."

Blah, blah … They are just words. What I needed was something specific, measurable, and actionable. How about: "I will lose 15 pounds and stop eating after dinner?" OK, but that isn't inspiring, and there isn't much for me to do. I can do better than that—and I need to—if I want to commit to the outcome.

Figure-Out a Big Enough WHY, Rather Than Worrying about the HOW's.

This post isn't about health and fitness; it is about the mindset and techniques for setting empowering goals and plans in any situation.

So, while I could list many ways to lose weight (and I might even remember to do some of them), leveraging a driving force creates momentum. In other words, the first step in "Doing" is knowing WHY you want something.

I really do want to be healthy, fit, and vital (it sure beats the alternatives), and I want to have the energy and confidence to live and enjoy my life fully. The world is my playground, and I want to take advantage of more opportunities to play with family and friends. However, to do those things, I must find better and more sustainable ways to live a healthy lifestyle.

The WHYs are just as important for business goals, too.

Focus on Potential Solutions Rather than Problems or Challenges.

Obstacles Exist. The bad news: I don't eat fish, and I don't like vegetables (unless French Fries are vegetables). My joints aren't close to healthy from years of violent contact sports. I rarely get 7 hours of sleep, and being the CEO of a startup is stressful. The good news: none of those things matter, and even if they did, it just would mean that I have a lot of room for progress.

It is natural to focus on obstacles, but most obstacles are surmountable—with a big enough WHY, I might even choose to start eating vegetables. Instead of dwelling on limitations, use them as a reminder to focus on potential solutions. They are beacons pointing the way.

How do you do it? To focus on solutions, you can make two action-based lists: one is of things To-Do ... and another is of things Not-To-Do.

Here are some of the sample To-Do Items:

• I will drink more water than coffee.
• I will stretch or do basic calisthenics on days I don't go to the gym.
• I will make a healthy shake as a meal replacement rather than a snack or mini-meal.
• I will focus on relaxation and meditation as much as I focus on strength & physical exercises.

Here is the actionable list of Not-To-Do Items.

• I will not buy bigger pants or wear stretchy pants because of an expanding waistline.
• I will not eat snacks out of their container – and will portion out what I want first.
• I will not compare my current level of fitness to what I used to be able to do. Instead, I will focus on my actions and improvement.

Create Healthier Habits.

It is easy to follow a routine. So, here's another tip ... make your routine better. Here are some examples of things you could do to make 'being healthier' happen with less effort.

• Pre-sort your vitamins into daily doses, and keep them by the coffee machine.
• Buy healthy snacks, like fruit, raw nuts, or organic energy bars (instead of chips).
• Enjoy listening to music or a book/podcast during your "exercise time." Dedicating time to something doesn't mean you can't be multitasking.
• Choose to walk the dogs or park at the end of the parking lot, so you get to walk.
• Meet with friends at the gym or a hiking spot rather than at a bar or restaurant.

You get the idea. Get in the habit of looking for ways to create better habits. What habits could you alter slightly to make a big difference? Which things can you automate or outsource?

For three books about the subject, I recommend Tiny Habits by B.J. Fogg, Willpower Doesn't Work by Benjamin Hardy, or Atomic Habits by James Clear. 

Focus on Your Progress.

In this case, it really is about the journey. Instead of tracking how far you have to go ... notice how far you've come. Utilize an internal locus of control. It is about creating energy, momentum, and a sense of possibility. You may have a big, hairy, audacious goal in mind. That's fine, as long as you realize that reaching each milestone along the way is still an accomplishment.

• Find shoes that don't hurt your feet.
• Pick a gym or a personal trainer that you enjoy.
• Run more than two laps without stopping.

It doesn't matter what they are ... they all count as long as you know you are moving in the right direction.

Summary

The point of this exercise was not really to focus on fitness. These techniques and goal-setting tools work in any situation. The principles are:

1. First, determine what you want and why it is important. Then, focus on only the few things that are truly important to you. 
2. Second, find something you can do right now that will move you in the right direction.
3. Third, notice which things create (rather than take) energy. Spend your time on those, and automate or create routines to take care of the rest.
4. Fourth, plan forward but measure backward. Set milestones so that you can recognize and celebrate your progress.

In my business, this translates to having a mission and vision – defining what we want, why it's important, and the basic strategy to achieve it. Then, we create yearly "Big 3" goals that move us toward that long-term vision. Then, the team creates SMARTs (goals that are specific, measurable, attainable, relevant, and timely) and KPIs (key performance indicators) or OKRs (Objectives and Key Results) that measure evidence of success. Doing those things lets the team know where to spend their time and whether they're on the right track.

It isn't magic, but it works.

Hope this helped.

If you're interested, here are a few more articles I've written on health and longevity. 

• Getting Healthy: Creating A New Normal
• Living Longer and Healthier
• Snake Oil Or Cure?

Onwards!

Thoughts From a New Beginning

My son Zach got married this weekend. 

Watching how thoughtfully and carefully they planned the wedding to keep it intimate and meaningful was heartwarming.

The wedding was for them, with parents and siblings as the only guests. They did it at the location of their first date, had their favorite desserts, and wore non-traditional outfits. I believe they will have a party in the spring.

A wedding is a significant life event. So, I’m sharing a few of the thoughts it triggered.

Since they were born, I have been struck by how similar and different my two sons have been. My older son, Ben, is very analytical and yet surprisingly heart-centered, while Zach is very emotionally-centered and yet very intelligent. That slight difference in their center of gravity has been impactful. Ben has always been a “less is more” kind of guy, while Zach has always been a “more is more” kind of guy.

Nature is funny ... and I believe that how you do something is how you tend to do almost everything. For example, Ben always had a plan — yet, Zach was different ... until he fell in love with rugby, and everything changed. I saw him approach fitness, health, schedules, time, and almost everything differently. That exposes an interesting truth - You don’t tend to win races you don’t want to win. Something deeper has to inspire the effort. When you find something deeper, the rest becomes easier. Even in his 30s, rugby is still his passion. 

As a parent, a small part of me wished that Zach’s focus on rugby had gone to school or business or something ... But that’s not how I really felt. As a father, I knew that once I saw that he knew how to focus on what he wanted, he could focus on anything he wanted. Because once he knew how to do it for one thing, he could do it for anything.

It was like that for me when I met Jennifer – everything changed. I knew so fast. So, when I saw how everything changed for Zach when he met Sloane, I knew the same thing happened.

Here's how I knew he really loved her. Zach’s favorite food groups are cheese fries, bacon, and extra grease. So, his falling in love with a gluten-free vegan (and not only tolerating it – but defending it) showed me something massively important. For the record, he’s been protective and focused on Sloane ever since. And because of that, I know how this turns out.

I want to say how proud I am of Zachary and how happy I am for both of them as we welcome Sloane to the family.

Her love has brought out the best in Zach, and we can’t wait to see the life they’ll build together.

That reminds me of something I thought about several times during the wedding ... it is that love is both a noun and a verb. It’s a thing (a state, a feeling, or even a target) … but it’s also something that you can choose, commit to, and do. The noun without the verb is frustrating - because you couldn’t move towards it and would have to get lucky to experience it. But the verb without the noun would be exhausting because you’d always be searching without finding or driving toward something that you don’t arrive at. This perspective on love as both a state and an action resonates as a natural truth for me. It is like inhaling and exhaling ... one without the other is futile.

How Hard Is It To Run A Business In America?

Running a business is hard. Of course, most people know that – but now VisualCapitalist has put together a chart to help visualize that sentiment. 

 

via visualcapitalist

20% of companies tracked failed in the first year ... and only one-third last a decade.

The numbers are worse than that in tech, mining, and oil & gas. Interestingly, those industries receive some of the largest government subsidies. 

But, if you are reading this, chances are that you are a survivor. So, take pride in knowing the odds you've overcome ... and be thankful. 

It is Thanksgiving this week.

Onwards! 

The NFL's Halftime Hack

When you think of food meant to help athletes, you might think back to when parents would give orange slices or Gatorade to kids during soccer games. Now, fast forward your thinking to the best options available to fuel today's performance athletes. What do you imagine they would use before or during a game? 

I quickly went to protein bars or energy gels (like GU) ... But, I was wrong.

According to research from The Athletic, The NFL's favorite halftime energy booster is now the uncrustable.

What is that? An "uncrustable" is a crustless sandwich consisting of a filling between two layers of crimp-sealed bread. They are convenient, portable, and they tend to come in homey flavors like PB&J. While you can theoretically make one at home, Uncrustables, in this context, are made by Smuckers. 

The Athletic via X 

Based on this math, it's reasonable to assume that NFL teams go through ~4000 Uncrustables a week (on top of however many PB&Js or other sandwiches they consume). Regardless, it is a lot. 

Why the sudden surge in popularity? It's a combination of factors:

• Nostalgia and Comfort: The uncrustable taps into a sense of childhood nostalgia, offering a comforting and familiar taste.
• Nutritional Balance: It provides a balanced blend of carbohydrates for quick energy, fats for sustained power, and protein for recovery.
• Convenience: Pre-packaged and mess-free, uncrustables are perfect for a half-time snack when you have very little time to eat. 

If you think about it, it makes sense. PB&Js are universal. Regardless of geographic region, socioeconomic status, etc. – it's a staple. 

They're easy to digest, convenient, and comforting. Hitting all the marks a professional athlete might be looking for. 

Even in a high-tech world, people still crave simplicity and effectiveness.

I've never had one ... but now I kind of want to try. On the other hand, I'm pretty sure they used to call this a Pop-Tart. But I guess that just makes me seem old.

The Human Experience Is An Endurance Sport ...

Life can be hard. For most of our existence, even 'living' was difficult. But humans survived and multiplied not because of their speed or their ferocity ... nor their comparatively flabby bodies or bipedal motion.

It was endurance.

In history, it wasn't the strongest that survived but the most adaptable and the most enduring. 

Some take that to impossible heights. 

That's where Ultrarunner Nedd Brockman comes in. 

You might have heard of Ultramarathons. Ned took it a bit further. He managed to run 1000 miles in 12 days ... and he did it around a single track. Since he's Australian, we'll call it 1600 kilometers. 

 

via 7NEWS Australia 

Nedd is an electrician turned ultrarunner in Australia who raises funds for good causes. In this case, he raised funds to support homeless Australians. 

While he was originally trying to beat a world record in his attempt to run 1000 miles, even when he missed that mark, he kept running. Through swollen feet, hip issues, injured toes, and more ... he kept running. 

As a result, he raised over $600,000. He ran for 12 days, 13 hours, 16 minutes, and 45 seconds. He averaged 79 miles of running a day. 

Over the course of Nedd's Uncomfortable Challenge series, he's raised over $1.9M for charity.

Though this may teeter on the "stupid" side of endurance, this is clearly a testament to the indomitable human spirit and challenging our limits. 

“I just never could have imagined it to be this bad. And I’m forever grateful for it all. Wouldn’t change a ... thing. Post traumatic growth coming right up.”

How are you challenging yourself today?!

 

Atoning & Rebuilding

Yesterday was Yom Kippur, which translates to “Day of Atonement” and is one of the High Holy Days in the Jewish religion.

As part of the holiday, participants read a list of sins (available here), apologize for those committed, and ask for forgiveness. Read the list ... even though much has changed in the World... apparently, human nature hasn’t changed much.  

Even if you have managed to stay on the right side of the Ten Commandments and haven’t killed or stolen … you have most likely been frivolous, stubborn, hurtful, dismissive, or judgmental (I know I have …).  

I’ve had a reasonably challenging year. Instead of feeling like a victim or using the struggles as excuses, Yom Kippur is a day to look back honestly, reflect, and choose to be better.

To help mark the day’s importance, participants read a prayer called the Unetaneh Tokef. Below is a brief excerpt that captures the spirit. 

Who will rest and who will wander, who will live in harmony and who will be harried, who will enjoy tranquillity and who will suffer, who will be impoverished and who will be enriched, who will be degraded and who will be exalted.

On one hand, you can read that and pray for Divine intervention (or perhaps favor), or you can recognize that we each have a choice about who we want to be, how we show up, and what we make things mean. Your choices about these things have real power to create the experience and environment you will live in next year.

This time of year, we can also learn from many other cultures. For example, the Japanese art of Kintsugi. In Kintsugi, the Japanese mend broken pottery by gilding the fractures with gold, silver, or platinum. This treats the breaks and damage as an element that adds value and enhances the beauty of an object (preserving a part of its history) - rather than something that diminishes the object. 

This concept is an excellent reminder as we unpack the “trauma” of shootings, culture wars, actual wars, and more. Our steps backward are just as much a part of our journey as our steps forward. As you heal, it is also important to remember to heal the World around you. In the Jewish faith, that concept is called Tikkun Olam. 

One of the themes of Yom Kippur is that you’re only one good deed from tipping the scale towards good for yourself and others. As you recognize and repent for your sins, it’s also important to appreciate the good you did (and do) as well. 

As I look at my year, atone, and look forward, I'm reminded of two definitions I heard recently. 

One is that “intelligence” can be defined as the ability to get or move towards what you want … and the second is that “learning” is the ability to get a better result in the same situation.

I choose to look at going forward as a chance to clear the slate and Be and Do better … personally, professionally, in the business, and in relationships. I know that there’s lots of room for improvement, opportunities for growth, and the ability to simply put the past behind me and focus on a better future.

Initially, I looked at Capitalogix as a technology company that built trading and fund management capabilities. Over time, I realized that the team, our tools, and the things we do backstage are more valuable than the front-stage results that we produce. We can leverage these to amplify intelligence in virtually any industry.

The future is going to be about making better decisions, taking better actions, and continually improving performance. That won’t really change. Almost everything else will. So, the business is really about the things that don’t change.

I think this is probably true in life as well. Many parts of you change … but the part of you that doesn’t is really the core of who you are.

There are Less Than 100 Days Left in 2024.

There are only 80 days left until 2025. Many will spend those days stressing about the upcoming election, grumbling about inflation, and pretending it’s the universe’s fault they didn’t accomplish what they set their mind to ... yet, it’s also enough time to sprint, to make a change, and to end the year on a high note. 

There is plenty of time to make this your best year yet. What can you do? What will you do?

What could you do to make the life of someone around you better? Likewise, how can you let others know you’re thankful for them?

To reference a book by Ben Hardy and Dan Sullivan, transformational change is often easier than incremental change (because you don’t have to drag the past forward).

So, what can you do that would trigger 10X results?   Will you?

I hope you all experience growth in your mental state, your relationships, and your businesses.  

Best wishes for a great day and an even better year!

The Law Of Diminishing Returns

At some point, more of the same stops paying off ... it is called the law of diminishing returns.

 

via Sketchplanations

Nature (and common sense) reminds us that equilibrium is important. For example, when you exercise too much, you get injured; when you drink too much water, you get poisoned; etc. 

This concept applies almost everywhere.

• It's why diversification is so important in portfolio construction theory. 
• Or, why you don't want to put all your eggs in one basket (concentrating your risk).
• And, my favorite, it's also why you shouldn't only eat vegetables.

A related nugget of wisdom from the extreme ... Too much of a good thing is a bad thing! 

And of course ... Be moderate in everything, including moderation.

Imaginary Centenarians: An Ig Nobel Pursuit

The 34th Annual Ig Nobel Prize ceremony took place last Thursday at MIT. Every year since 1991, around the time the recipients of the genuine Novel Prizes are announced,  the Ig Nobel Prize awards the ten achievements that "first make people laugh, and then make them think. They're meant to celebrate the imaginative and encourage more interest in the sciences. 

The first award for Biology was awarded to Robert Klark Graham, for pioneering development of the Repository for Germinal Choice, a sperm bank that accepted donations only from Nobellians and Olympians. While I jokingly tell my kids they have "superior genetic potential," this type of research and belief can have serious consequences. 

In 1996, Physicist Robert Matthews earned a prize for his paper "Tumbling Toast, Murphy's Law and the Fundamental Constants," which sought to explain why toast tends to fall buttered-side down.

  

 

In 2002, another physicist, Arnd Leike, earned the honor after using the law of exponential decay to explain the behavior of beer foam. 

And in 2017, Marc-Antoine Fardin earned the honor for using fluid dynamics to finally answer the eternal question: "Can a cat be both a solid and a liquid?" In case you are squeamish, no blender was involved in that experiment.

While these are funny examples, they're rooted in real science. As is the focus of this article, this year's Ig Nobel Prize for Demography. 

In my circles, it is becoming more common to discuss how to live past 100 — and not just how to live beyond that number ... but to do so with a high quality of life.

A popular concept around that subject is Blue Zones - areas where people seem to live longer and healthier. There's even a Netflix documentary on the subject. Notable places include Sardinia, Italy; Okinawa, Japan; and Ikaria, Greece. 

Saul Justin Newman challenged that belief with his research, which found that extreme age records tend to come from areas with no birth certificates, rampant clerical errors, pension fraud ... and even short life spans. 

While longevity in the zones has primarily been attributed to diet, community, and genetics, Newman found that many of these claims were based on errors - or outright fraud. Instead, these regions are actually characterized by the opposite of what you would expect ... low incomes, low literacy, high crime, and short lifespans. 

To a certain extent, it makes sense. In areas where you're struggling to make ends meet ... why wouldn't you commit pension fraud? In fact, in 2010, the Japanese government realized that over 80% of the people aged over 100 were actually dead. Part of what made this possible was that America bombed the halls of records in that area during the war. 

Here's an interview with Saul Justin Newman on the subject. He's tracked over 80% of the people aged over 110 worldwide. Almost none of them have a birth certificate. Only about 10% have a death certificate. 

What does this mean for human longevity?

While the stories of these 110-year-olds may mostly be fake - as mentioned in my recent article - longevity is on the rise, and there are many modalities to increase your lifespan. 

 

 

The goal isn't just to stay alive longer; it's to live life to its fullest for as long as possible.

There are people living to 100, and there are plenty of people living healthily into their 70s, 80s, and 90s. 

We're taking steps in the right direction. Technology and medicine are both evolving quickly. 

But, like with longevity data, improvements in any space need to be met with a grain of salt. 

If it sounds too good to be true ... it generally is. Not always. But, generally. 

Remembering Ikigai In Stressful Times

Over the past century, life expectancies have soared while birth rates have declined. This unusual combination of population dynamics creates significant demographic and socioeconomic challenges for societies worldwide.

To put things in perspective, adult diapers now outsell baby diapers in Japan. Think about how that likely reshaped Japan's workforce and consumer markets.

Getting old is tough, and it gets tougher the older you get.   As a result, finding your 'reasons for being' and joy in life becomes even more important ... it may also be the secret to living longer and healthier.

Many people (all over the world) struggle to get up in the morning. 

There's a Japanese concept called Ikigai that may help.

Ikigai centers around finding purpose as you grow older. Paradoxically, it makes sense to start the process as early as possible. 

 

via InformationIsBeautiful

Finding your "reason to be" and living with purpose is a key to making the most of your time.

The graphic highlights something interesting (yet almost counter-intuitive) … When two areas intersect, it creates something positive (e.g., a passion or a mission).   However, where three areas intersect, it creates a pain point (for example, it could be what you're good at, you love doing it, the world needs it … but it doesn't make you any money – so now you're struggling).

It's worth examining and thinking about for a bit.

On a related note, here is a TEDx talk about the nine common diet and lifestyle habits that help people live past 100 ... whether or not they take you past 100, they're probably a good place to start. 

 

 

TED-ED via YouTube

And here is a link to Dan Sullivan's e-book, My Plan for Living to 156. That may sound outrageous, but it's worth reading because Dan shares surprisingly valuable insights in this book. It doesn't matter whether you actually live to be 156; what matters is living as if it were true. Someone who believes they're approaching the end often looks for excuses or an off-ramp rather than seeking purpose, meaning, and a Bigger Future. By shifting your perspective, you can create a more purposeful and fulfilling life, regardless of your actual lifespan.

Live long and prosper!

Examining Life Expectancy & Longevity

Life expectancy has been on a steady global rise for longer than I've been alive. 

via worldometers

Meanwhile ... the United States has fallen to 48th on the list of countries with the highest life expectancy.

Hong Kong tops the list with an average life expectancy of 85.63 overall - and 88.26 years for females. 

For comparison, the U.S.'s average life expectancy is only 79.46.

Many factors potentially impact the findings, for example, the average height and weight of a population (with shorter & lighter people tending to live longer), diet, healthcare system, and work/life balance. 

While some of this is out of your control (OK, a lot of it is) - there are definitely things you can do to increase your healthy lifespan. Meanwhile, some people like Bryan Johnson are doing everything they can to live forever. 

Popular Mechanics put together a video series called How to Live Forever, or Die Trying, where they interview scientists and anti-aging gurus to give you insight into pursuing a future without death. 

Unfortunately, recent science has shown that adults in their mid-40s to early 60s begin to experience significant changes in their alcohol, caffeine, and lipid metabolism, an increase in risk of cardiovascular disease, and a noticeable decrease in their skin and muscle health. When you hit your 60s, you also begin to see negative changes in carbohydrate metabolism, immune regulation, kidney function, and a further decline in the previously mentioned factors. 

Here's the good news. Not only is science and technology getting better, but you're always in control. You can make lifestyle changes to increase your longevity, and you can also find supplements, treatments, and protocols that can reverse those factors of aging. Even simple measures like increasing your physical activity or avoiding alcohol before bed can make a massive difference. 

They say a healthy person has thousands of dreams, but an unhealthy person only has one.

That is one of the reasons I spend so much time and energy thinking about staying healthy, fit, and vital.

Focusing on the positive is important ... But to extend your healthy lifespan, you have to start by telling the truth and finding out what you and your body struggle with the most.

A doctor friend gave me some advice. He said it doesn't matter if you are on top of 9 out of 10 things ... it's the 10th that kills you.

Despite our best efforts, Mother Nature remains undefeated.

With that said, here are some of my previous articles on longevity and health: 

• Live Long & Prosper
• How Much Time Do You Have Left?
• Changing Your Definition Of Resolution
• Workouts That Work
• Getting Used To A New Normal (Pt 1, Pt 2, Pt 3)

The goal isn't just to stay alive longer; it's to live life to its fullest for as long as possible.

I recently joined a fantastic mastermind group called DaVinci 50, run by Lisa and Richard Rossi. It brings together a remarkable collection of medical professionals and entrepreneurs focused on the latest research, treatments, and opportunities in health and longevity.

Another great tool I rely on is Advanced Body Scan. Early detection is crucial, but so is tracking the history of your scans to monitor changes over time. In my opinion, the most valuable scan is always the next one.

Additionally, I use a growing list of trackers and biometric devices to measure my heart rate, along with apps and tools for mindfulness, breathwork, and journaling. Together, these practices recognize that mind, body, and spirit combine to define how you live your life.

To end this post, I'll use a farewell phrase I heard often while growing up ... it translates roughly to "go in health, come in health, and be healthy." It's a beautiful way to wish someone well on their journey, emphasizing the importance of health and well-being.

I hope you found something interesting.  Let me know what things and practices work best for you.