The one per cent rule – how 14.4 minutes a day can change your life for good

Does it ever feel as if life is just speeding by and you’re running from one thing to the next, without time to pause and regroup? Well, good news! I’m going to help you fast track the most important goals off paper and into action – and, more importantly, show you how you can make a 100 per cent change in just 100 days.

Despite all the technology we have in our lives, which is supposed to save time, it seems like people are more stressed and time poor than ever before. So how can we get our mojo back without turning our lives upside down?

Answer? – The one percent rule: 14.4 minutes of your day dedicated to your most important goal. I coach my clients that consistency and conviction for what you do is the key to success. Here are four simple ways you can use one percent of your day to achieve your goals and bring happy back:

  1. Make a list of five key things that really make your heart sing and you have had on your goal list for longer than you can remember. Take a moment and choose one thing that is THE most important to you right now.
  2. Then take your agenda and block out 14.4 minutes every day to dedicate towards something to do with this one goal/subject. It could be more cooking, spending time with your children, doing yoga, reading or just being outside in the fresh air.
  3. Make the agenda note transparent and truly visible – ie, don’t code it and hide it. If you want others to support you, then be clear with what’s important to you, and this time is sacred. You can’t be interrupted, have meetings set or move it for anything other than a natural disaster. Plan ahead and ask for support if you need to shuffle things around.
  4. Practise the one percent rule daily for 100 days. You are a reflection of your approach to health, mindset and wellbeing. If you want to be fitter, healthier and happier, then YOU alone need to make this happen.

Making a goal a priority daily, and making time in your agenda, will change your life and your mindset. Why does this work? Think of the amount of time you spend ‘negotiating’ with yourself and talking your way in and out of doing what your truly love. Seventy five percent of conversations happen in our heads – why not use this time to be working actively on your goal and shout out the noise. Reap the rewards of achieving daily milestones.

The biggest gains are often from the smallest steps. Put one foot in front of the other (or 14.4 minutes of your agenda aside) and recognise each day when you cross that time off your list as ‘complete’.

The feeling of satisfaction, personal achievement and ability to actually lead others by example will lift you up emotionally and in a chemical sense. Positivity breeds positivity, endorphins, pride and capability. Your body will reward you for being less stressed and more focused. A sense of achievement can relieve tension, and reduce headaches that stem from concern and unresolved issues. Replace the old habits with new ones, one per cent at a time. If you do this for 100 days you will be 100 per cent better off than where you are now.

What have you got to lose? Go out there and start making it happen.

Nikki Fogden-Moore specialises in private coaching for high achievers to bring business and personal vitality to life. You can reach her on [email protected] or