a minimalist recipe for daily transformation
in the mood of autumn recentering: recently, I’ve had a sense of some change that I’m longing for and work I need to do in some area of my life, but I wasn’t sure on what (work? relationship? home? body? everything?) — and how to start. it all felt too much, overwhelming, like everything is a knotted, constipated cloud in my head.
how do you make undefined, complex urges and needs - into something simple, doable, concrete?
after some reflection & inspiration, I made a simple, distilled recipe for transformation — which I’ll share today, in this structure:
how I got to this recipe
the recipe for transforming anything
examples of the recipe
distilled guidelines
(1)
how I got to this recipe
I was looking at skincare ideas on youtube — aloe vera masks, rice masks, tumeric honey masks — and saw an endless list of “you won’t believe what happens after 7 days of XYZ!” with the thumbnail as before/after photos. I was pulled into watching, and reflecting on why — why are “before/after” progress such a powerful motivational tool??
I think it’s because they are visual proof of “transformation” as the result of a consistent commitment to something — a workout routine, a diet, a skincare ritual, a secret elixir that can heal, or boost - some part of our lives.
but what I mostly want to see is the AFTER in comparison to the BEFORE. I want to see progress, change, and the possibility that this could work for me too — before I dive into a long journey with seemingly no end in sight.
the power of daily logs
this is why — seeing the documented, day by day progress of another person on the same road — day 1, day 10, day 30, day 90 — somehow makes the whole thing feel a lot less abstract. more tangible. more achievable. it’s almost like I’m vicariously doing the hard work - before I actually do it. it makes the road clear, concrete, and contained. it feels like I can input myself into a simple recipe that makes hard things feel… easy.
(1)
the master recipe for tranformation
it occurs to me that the master recipe for changing something in your life, (or in the world) then, is actually very simple. the hard part is identifying the ingredients, and finding the right combination of ingredients that make sense — relative to each other.
to change in state from [A] → [O]
Do [Z] for [X] TIME
A = the present state
O = the desired state
Z = the action-input
X = commitment of time
A: your present state
the first step is to acknowledge — with total and brutal honesty — where you’re at, right now. what does Day 0 look like? how does it feel to be here? why do you want to leave this state?
O: your desired state
where do you want to be? what does it look like, and feel like? how do you know that you’re there, once you’re there? why is this a goal or end-state worth working hard for? what is your motivation and core intention for this state?
(if your desired state feels lofty and far off, consider breaking it down into milestones that feel more doable in a smaller, bite-sized amount of time (30 days, 60 days, 90 days)).
Z: the action-input
what are some actions you can do — to get you from the present state — to the desired state? can you do it, starting today?
(there is no single “right” action, but there are many possible right actions (including the action of doing nothing, letting go, surrendering); and the result of each action differs, depending on the person and situation. the challenge here is to find the right variable Z for your situation, and this can take experimentation.)
X: commitment of time
how much time can you give yourself to commit — wholeheartedly - to your own recipe — with intentionality and consistency? can you keep track of your daily progress, and log results? if you’re not sure about the efficacy of an action-input (Z), then set a smaller container of time (7 days, 10 days), track progress, and check-in.
*
the real journey, of course, is always never-ending. just because you finish a recipe doesn’t mean that you’re forever transformed. it’s always going to be an ongoing process; this recipe is simply a way for the mind to wrap itself around something complex and hard, and break it down into something doable.
(2)
some examples of the recipe
EXAMPLE 1 | I want to run 10km in 60” minutes
A, present state: not running at all
O, desired state: run 10km in 60”
Z, action-input: run 3-4x week, follow training program (example)
X, time: I give myself 8-12 weeks to reach my goal
this example is super straightforward, because the training program is fairly clear — what you need to do is just to go out running at this time, these days, for these weeks. the progress is measurable. for me, the goal is flexible - so 60” or 8 weeks doesn’t really matter — as long as I keep up the habit. my next step would be to create my training program, build a running ritual, track my progress, and reward myself.
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EXAMPLE 2 | I want to speak German comfortably.
A, present state: I speak minimal German.
O, desired state: converse comfortably with German speaker for 30 minutes
Z, action-input: take an online course (?) use Anki (?) learn vocabulary (?). all in all — build an effective study regimen
X, time: I give myself 6 months to reach my goal, with study sessions of 1 hour, 4 x week.
in this example, my action-input [Z] is a bit unclear. what’s the best way for me to learn a language? the journey of finding “an effective study regimen” — and the most effective way of learning — will take time. but what I can do is try different action-inputs a week or two (Z1 = online course) (Z2 = flashcards) (Z3 = audio course) as well as a combination of those — to design the right program for me.
the key is to not spend an infinite amount of time trying to make the optimal program — but just to dive in with a consistent study routine for X amount of time. the key, of course, is always: consistency.
my next step in this situation would be — clarify my motives. craft a rough study plan and schedule. execute it. log progress. tweak plan.
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EXAMPLE 3 | I want to grow my avocado into an avocado seedling.
A, present state: avocado seed
O, desired state: avocado seedling
Z, action-input: placing the seed, suspended by two toothpicks, in a jar of water in a sunny place. refresh water every so often.
X, time: until the root system has formed
in this example, I don’t know what X [time] is, but it doesn’t matter, since action Z is very minimal. i leave it, and let nature do its work. sometimes, there are things in my life that call for “leaving it” — and letting nature take its course. the state will change, with time.
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EXAMPLE 4 | I want to feel clarity & spaciousness of mind in my daily life.
A, present state: a hum of background anxiety, thinking, & states of overwhelm, fogginess, paralysis, overthinking
O, desired state: a feeling of clarity & spaciousness of mind, a pervasive calm that carries with me throughout my most of my day.
Z, action-input: a meditation practice or program for X minutes. a journaling practice. exercise & sleep rituals, etc, etc.
X, time: 30 days of consistency, as an experiment.
this example is harder, because it’s totally subjective. how can you cultivate a state of mind — admist changing circumstances and a fluid environment? mind-state is a deliberate practice — a muscle you can train.
what’s important here is to clearly define what starting position A and desired state O feels like: to have it in such detail that you can clearly notice the tiny transformations.
identifying the right Z (action-input) can get super complicated and overwhelming quickly, but perhaps it’s about integrating small habits, everyday, so that eventually, they weave together to shift an entire life. even just picking one thing (10 minutes meditation) for 30 days — can be a good place to start the experiment, before adding on another habit. momentum builds upon momentum.
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EXAMPLE 5 | I want a thriving writing practice.
A, present state: barely writing at all.
O, desired state: writing 6 days a week, for 3 hours a day - in a way that feels fluid and in flow. continual evolution and growth of my writing.
Z, action-input: nurturing a daily writing ritual (start with 15” and increase over time) AND a daily reading ritual (start with 30” daily and increase). keep a writing journal to reflect.
X, time: 3 months as a container of time.
in this example, notice that my goal is not to go from “barely writing at all” to… “get published,” or “complete 6 pieces by X date,” or “have 1000 people read my writing” — thus, the action-input is completely different. what I’m working on is simply the ritual of writing — writing as a completely internal practice; a relationship with my own flow.
it’s important to set variables that make sense in relation to each other — goals which feel doable — for an end state that seems within reach. only then can you tune the dials and aim for something higher. in this example, I’d reflect more on what’s keeping me from Z (action-input), and how I can make more space in my life for that desired state.
(2)
distilled instructions
clearly imagine where you want to go — desired state O - and why you want to go there. pick something that feels realistic & doable within your alloted time.
find a simple action-input to try.
commit to it.
do it consistently.
give it your best effort.
keep a daily log to track progress.
if you don’t feel progress after 7-10 days of consistent practice, try a different way.
progress is the most important thing to measure - not immediate results.
reward yourself for progress.
be kind to yourself in the process.
time is just a relative container. use it to your advantage.
be open to continual experimentation and exploration
keep it an ongoing, neverending journey of evolution.
where (and what) are you committed to growing?
this is the question I’ll leave you with, and the same question I’m asking myself, these days.
perhaps you could start with a long, luxurious session of journaling and reflecting on this question. then, picking one small thing (or area) to begin. may we all continue evolving.