Dr. John Dougherty

Merry Christmas 🎄🎁 🎅 ❤️

Stack wins..

Rarely do the big wins come without some small wins first..

Whenever I’m hurting for a win, I try to shift my mind to recognizing the small wins—

Sun is shining..

Got to work early..

Had a good workout..

It doesn’t need to be anything big— but for me, recognizing the small wins shifts my mindset out of a scarcity mindset and back into abundance—

Shortly after..

A big win 🏆

Wrangler vs Bronco vs G-wagon.. who you got?

How to build unshakable self confidence..

Keep the promises you make to yourself.

I’ve been prepping for this marathon I’m running with a client and have only run 8 times so far— 3, 3, 5, 3, 7, 10, 13, and now 15 miles this past Sunday.

My schedule only allows me to be able to run once every week or two — and needed to run this past Sunday to try to stay on track..

Got a bad ingrown toenail 2 days before that which had made just waking painful.. but I told myself I was going to run 15.

No one else knew. If I didn’t, no one would know but me. Could have easily backed out, or shortened up the run.

But I told myself I would. So I did.

My body felt broken after, especially my toe and foot, but my self confidence was off the charts.

Reaping and sowing..

To reap— to enjoy the fruits of your labor..

Critical and necessary, but not at the cost of sowing for the next harvest..

I’ve never been great at the reaping—

Although I’ve gotten much better at taking time to stop and enjoy— but god I just love the work.

For me, no reward is as rewarding as working as hard as you possibly can and making your vision come to life.

New documentary on Netflix is great..

Beckham was also my inspiration for this look from a shoot with last August 🕶️ 🏍️

Sets and reps..

Want to build a great physique?

Want to build an amazing business?

Want to build your earning power?

It’s the same game..

Volume.

Sets and reps.

Motivated, unmotivated, happy, sad, tired, full of energy, relaxed, stressed..

The sets and reps must still be done.

Head down.. keep grinding

I don’t like driving slow..

I don’t like walking slow..

I don’t like talking slow—

I move with urgency.

That pace, that rush, that added stress is not for everyone.

It may not be healthy— who knows.

I just know I feel best when I’m moving forward.

The physical manifestation of planning your day the night before..

What if you spent ten minutes planning your day the night before?

What if you did it for a week..

A month..

A year..

5 years..

A decade.

What if you planned what you needed to do the night before every single night for a decade—

and you actually did those things?

How far could you be?

How much could you accomplish?

Merry Christmas ya filthy animals 😬

The fear of criticism..

I was on podcast a couple weeks ago talking about being nominated for the gym owner of the year award in the SPF Mastermind and he had mentioned that I have definitely mastered the fear of criticism this past year-

It’s true that I’ve made a conscious effort to share more of my journey— the struggles, the failures, the triumphs, and everything in between.. and the only way to do that effectively is to not fear criticism.

Social media is an interesting place.

For most, it’s a highlight reel of all the good things going on in their lives- vacations, parties, kids, etc.- which is all good, but the people that have a real impact are those that are willing to take a stand and be their true self regardless of what people say or how they react.

To say things that may be controversial. To be vulnerable. To be honest. To be open.

But to do so means not everyone will like you, not everyone will stand up and applaud— some might even diminish, cast stones, make fun of you, or worse..

So how do you get over the fear or criticism?

Simple.

Don’t do it for the masses..

do it for the one☝️

Here’s what I mean— as I make more of a conscious effort on social.. I might make a post that gets thousands of views and hundreds of likes, saves, etc- and others that get next to nothing.

I could make a podcast, and hundreds of people listen, or 7 people listen to it. Doesn’t matter to me either way.

Because for every post, podcast, email, or piece of content, there is almost always at least one person—

One person who replies back to me or sends me a message that my words have had a significant impact on their life.

It changes the way they think.

It forces them to approach situations differently.

It drives them to action.

And as a result, their life changes.

For me, that is worth it.

And that is how I get over the fear of criticism.

There is only one guaranteed way to avoid criticism in this life-

Do nothing. Say nothing. And be nothing.

For me, I know that my time on this earth is limited, and I want to spend it impacting people in a positive way, even if that means opening myself up to more criticism.

What would my superhero name be? 🦸🏻‍♂️⚡️💪

Black..

And white..

Vibes

Action.

Have you ever hit a big goal and felt indifferent about it?

This happened recently to me.

I hit a big goal a few months back, but wasn’t even excited afterwards.

I realized pretty quickly why that was.

Although, I had exceeded the goal and should have been thrilled. I had gotten there from the work I had put in for the months leading up to that point, not for the current work I was doing.

I had stopped executing on the boring work— the minute daily tasks that need to be done and done well.

The ones that build momentum and lead to success on the larger macro-level goals.

I realized that all of the external business metrics— revenue, profit, members, etc. are important..

But, my internal satisfaction is driven by my ability to answer this question—

“Did I do what I needed to do today and at the level I know I’m capable of?”

The answer to that question determines how well I sleep at night.

And when I can answer yes, it is because I took action that day— regardless of how I felt.

Action alleviates anxiety— and repetitive decisive action will stack up more yes’s than you can count👊

Vision.

I’ve always been a “dreamer”.

Hyper-ambitious, Hopeful, Determined—

I love to dream.

Dreams are the breeding ground for creativity, imagination, and opportunity.

But the limited successes I have had to this point in my life have come not from just dreams, but from when I was able to translate those dreams into a vision.

A vision is tangible.

It has defined goals and objectives.

A vision can inspire others. Can rally a team. Can build a community. And hold yourself personally accountable to your dreams.

Client- “John doesn’t need to work on his legs anymore..”

Me- *running to the nearest squat rack* 😬

📸

Over it, around it, or through it…

Whenever I set a goal, inevitability on the path towards that goal, I have always been met with roadblocks, obstacles, and barriers to that goal.

The difference between when I have succeeded and when I have failed has come from my willingness to stay the course regardless of the obstacle.

Every time I have “burned the boats” and decided that no matter what roadblocks are presented that I will find a way to get past it, I have succeeded.

Every time I gave myself an excuse or an opportunity to retreat, I failed.

🔥🔥 the 🚤 🚤

The average person has 60,000-80,000 thoughts per day..

The crazier part—

90% of these thoughts are the same.

Tens of thousands of the same thoughts over and over and over again, day after day after day..

It’s pretty easy to realize why people tend to skew heavily towards either optimism or pessimism.

If you begin to think negatively about something, that one thought can cycle over and over thousands of times in your head that day.

How easy does it become to have another negative thought then?

and another— and another..

And very quickly the vast majority of the tens of thousands of thoughts occurring each day in your head become negative.

The good news is, it works the opposite way too.

If you force a positive thought, even when consumed with negativity, that positive thought will begin to cycle over and over again in your head— and you can quickly completely transform your outlook as more and more positive thoughts will begin to flood your mind.

Found myself spinning in the same negative thoughts the last few days, and then remembered learning the info above and how the brain works— and decided to force just one very optimistic and positive thought.

Within hours more and more new positive thoughts, ideas, and opportunities have manifested.

If you can’t think of anything positive right now, just smile.. it’s hard to be negative when you smile—

And the positive thoughts will come shortly after 😁

Dr. John Dougherty updated their business hours.