How To Use This Guide

“Ignorance more frequently begets confidence than does knowledge: it is those who know little, not those who know much, who so positively assert that this or that problem will never be solved by science.”

~ Charles Darwin

The Telos Lifestyle Revolution is split into three parts, Thoughts, Emotions, and Actions, and each part has three exercises. The exercises are not physical exercises, require nothing more than maybe a pen and some paper, and only take a couple of minutes per day to complete.

Each exercise affects in different ways the four elements of the Nobel Prize winning Motivation Equation: Expectation, Value, Impulsiveness and Delay.


The Motivation Equation

Expectancy x Value / Impulsiveness x Delay = Motivation

Created by Professor Piers Steel, the Motivation Equation measures the level of motivation you have to maintain a particular habit or reach a defined goal. As the balance of the Motivation Equation tips in your favour, your motivation to lose weight and keep it off becomes stronger and stronger until living a healthy lifestyle becomes effortless and second nature.

If there is not enough Expectancy that something can and will happen, or if you have not placed enough Value on it being important to you, then you are not likely to want to continue doing what you need to do to maintain a habit and achieve your goals. Likewise, if you do not manage your Impulsiveness, you will become distracted, and the further your goal is set in the future, the greater the chance you will Delay doing the work required to achieve it.

However, the Motivation Equation only measures motivation, it does not directly affect it. To directly affect the Motivation Equation you need to change your thoughts, emotions*, and actions.

*For simplicity, and because most people don’t distinguish between them, emotions, feelings, and moods will simply be referred to as emotions in this guide.

“Learn continually – there’s always “one more thing” to learn!”

~ Steve Jobs

The Transtheoretical Model of Behavioural Change

 “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

~ Zig Ziglar

The Transtheoretical Model of Behavioural Change has a proven 60-75% success rate of helping people find the motivation they need to give up life challenging habits, such as smoking, taking drugs and overeating, and replace them with healthy, beneficial habits. Impressive statistics, especially considering the doctors never ask the participants involved to stop smoking, taking drugs, or go on a diet.

Developed in the 1980’s by Professor James Prochaska and Professor Carlos Diclemente, it has since gone on to become one of the most cited theories in psychology. They posit that if you have been trying to make a change in your life, like start a new habit, or reach a goal, and have either not started, or frequently start and then stop again, you are stuck in or cycling through its six Stages:

  • Precontemplation (Not Ready)
    People are not intending to take action in the foreseeable future, and can be unaware that their behaviour is problematic
  • Contemplation (Getting Ready)
    People are beginning to recognize that their behaviour is problematic, and start to look at the pros and cons of their continued actions
  • Preparation (Ready)
    People are intending to take action in the immediate future, and may begin taking small steps toward behaviour change
  • Action (Habit in action)
    People have made specific overt modifications in modifying their problem behaviour or in acquiring new healthy behaviours
  • Maintenance (Continuing Habit)
    People have been able to sustain action for at least six months and are working to prevent relapse
  • Termination (Way of life)
    Individuals have zero temptation and they are sure they will not return to their old unhealthy habit as a way of coping
  • Relapse (Given up habit)
    You have given up and moved from Action or Maintenance to an earlier stage, probably Contemplation

This guide incorporates two fundamental elements of the Transtheoretical Model of Behavioural Change: Exercise 2. Reasons to Succeed and Exercise 3. Smash the Excuses.

“It’s not motivation you lack; it’s just that you have the wrong priorities.”