Strengthening Your Integrity in just 5 Minutes a Day


In my work as a life coach, I help people shift their limiting beliefs through strategic mindset work in order to create transformation in their lives – whatever that means to them.  Some clients desire transformation in the area of their health and fitness, others in their relationships, some in their work situation, while others need to break down their long-held limiting beliefs around money or their new business.  But, in all cases, it all boils down to shifting their beliefs in themselves and their abilities.

Side note:  Yesterday’s episode on Sara Blakely’s mindset shifts and development, that helped her make millions with her company Spanx, are great examples of how a growth mindset makes you unstoppable, tenacious, accepting of failure as a means to learn and grow.  If you haven’t listened to this episode, be sure to check it out.

So, let me just say…

Mindset is 100% of the equation.

Today, I’d like to show you how beginning a new habit for just 5 minutes a day will strengthen your integrity and restore your faith in yourself and your abilities.
As an example, I am going to take working out for just 5 minutes a day to demonstrate how such a short period of time and commitment will restore your integrity and dignity in yourself.

However, if you prefer a 5-minute practice of journalling, meditating, creative writing, even reading, that’s fine and this mini-mindset lesson will work perfectly for any habit you’d like to start and gain some momentum in to create change and transformation in your life.

So, find one small way to show up for yourself each and every day.  It’s something that must be doable, realistic, and attainable.  And remind yourself, if you are doing 1% better today over yesterday, then YOU ARE WINNING. 

Your expectations must be realistic because I’m all about creating REAL habits that create REAL results.

The transformation will happen in both your heart and your head.  We want to generate an internal change about how you feel and love yourself.  Our intentions and actions will impact our hearts, minds, and ultimately our souls.  This will become clearer as we dive deeper into the episode.

You see, creating change from the inside out is essential for any habits to take hold and become part of you. Far too many times, people fall into the traps of not creating internal change first before diving into a new habit on only a surface level.

5 minutes a day is everything.

As humans, we try and fail, try and fail, try and fail to the point where we feel we aren’t worthy or valuable.  We believe that we can’t accomplish anything and begin to hate ourselves.

You might be here right now.  You have quit on yourself far too often giving up after a short period of time labelling yourself as a quitter.  Self-sabotage has become your M.O.

In such cases, we are lacking the most important thing in our lives.  We are not yet aware of the sticky glue that will hold our lives, goals and commitments together.  We don’t yet know the key to success in any area of our lives.

What is the magical ingredient?  INTEGRITY

Integrity is doing what you say you’re going to do when you say you’re going to do it.

You might be one of the millions of people who are struggling with their own integrity.  We are all humans; we all struggle with this.

But the truth is until you figure this out, you will continue to struggle to reach your goals.

You can accomplish anything you put your mind to. You can set your mind to something and do it – even the big things, not just small things.

The problem is quite simple.  If you stopped and asked yourself why you’ve started and failed so many times, you could figure it out.

You’ve spent your life taking on way too much, so many commitments at once in order to create the change you want.

Going back to my example of working out and becoming fitter.  You may have spent hours at the gym, taking all the classes, running or walking, cycling or spinning. You’ve put yourself on a restrictive diet, depriving yourself of a lot.  

You literally want to take on any and all possible commitments so you can get to your goals faster, but that’s just not sustainable.
This is a recipe for disaster and self-sabotage. 

I promise if you continue to take on more than what it sustainable for you, you are bound to fail. 
There is a silver-lining though.  You can do something about it!

So, many clients ask me, “How is 5 minutes actually going to help me, Lisa?”

When you take a leap of faith, you trust me and start small, you’re actually going to start playing a big game.
Instead of committing to everything at once, which we know now is a recipe for disaster -> commit to 5 minutes a day.

What will happen?  You actually start doing what you said you were going to do.  You start having that thing called integrity show up in your life.  And when you have integrity, you build dignity, which is the love you have for yourself.

You actually start to LOVE yourself. How amazing would that be?

Then you start to realize you are good enough and you can accomplish anything.  Once you know this, you say to yourself, “If I can do this,…”  “If I can actually make and keep a promise to myself, what else can I do?”

Then the world becomes your oyster.

This is what I call “Integrity Momentum”.  You may have heard of the Law of Inertia in physics classes.  Well, it tells us that an object in motion, stays in motion.  Whether good or bad, whatever we have going on keeps going on.

So, now that we have integrity going on and dignity going on, we love ourselves and it can keep going.

When you cross something off your to-do list, how does that feel?  I know for me; it feels pretty good.

How does it feel when you complete something you said you were going to do?

These are all wins.  And after a handful of wins under your belt and days of keeping the commitment to yourself, this is a powerful feeling and has massive value for your mind and soul.

You won’t be able to ignore the thoughts running through your head.  We have to shift our thoughts to:
->  I am a promise-keeper.
->  I do what I say I’m going to do.
->  I am the most important person in my world, and I will value & treat myself as such.


After you’ve proven to yourself that you’re a promise keeper, you will start setting your sights higher, deservedly because you CAN and SHOULD.
Before you know it, you’re going to be accomplishing things you never ever thought possible AND faster than before.  Much faster than the time when you thought you had to take on the whole world at once.

You see, what I am going to say may seem very counterintuitive but…

You have to slow down to go faster.
 You have to do less to accomplish more.

And it all starts with just 5 minutes.

Remember that it’s all about showing up and making commitments that are ridiculously simple, so ridiculously simple in fact, that you can keep them and show up no matter what the day throws your way.

The goal is to keep yourself winning, each and every day.

In case you haven’t heard it from anyone yet today, let me be the first to tell you…
You are an amazing human being, so full of potential.  I believe in you.  So, now go out and show the world what you are truly made of.

I hope to have inspired you to grow.  

And, til next time.




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