Earlier this month I let you know I was focused on healing my knee from a running injury. I’m happy to report that I’m running again! I have to admit that I had to hold back a little and not run too far or too fast, too soon. I’m focusing on building my strength, knowing that mileage and speed will increase a little bit each week.

Every training program I read about in Runner’s World tells you to build your strength slowly. If you do, you won’t re-injure yourself. My doc told me the same thing, and also told me not to stop my strengthening program when I feel better. “Keep up the routines that allowed you to heal.” he says, and I’m convinced he’s right!

An injury of any kind, physical, emotional, or financial is a great reminder to start where you are, even if in years past you were faster, smarter, or more efficient. You have to start where you are now and build from there.

How many times do you function or behave in new ways to deal with a breakdown, and then once it’s solved, go right back to doing what created the breakdown in the first place? Think about gearing up your energy to heal an injury, overcome an obstacle, communicate effectively, lose the weight, make more money, or get out of debt. What often happens is the accelerated techniques and focus you used to achieve the breakthrough stop at the first sign of success.

I want to keep running so I’m committed to do the practices that allowed the healing in the first place. Even the ones that are boring because boredom is an excuse that could prevent me from doing what needs to be done! Now I’m building strength doing things I don’t particularly feel like doing.

I laugh at how that applies to so many things in life, like giving critical feedback on the job, saying no to a friend’s request, and not busting your budget (caloric or financial) by spending on something you may want but don’t need.

So here’s my 5-step prescription to stay fit physically, mentally and spiritually.

1. Focus on what you need. What you focus on prospers. Where is your focus directed today? Notice what happens to your excuses when you shift your focus to what you need and away from what you don’t want.

2. Own your time. It’s a paradox; when you schedule your time, time opens up. For example, schedule something you’re putting off. If it’s exercise, schedule an activity every day. Hike, run, dance, swim, go to the gym, take a yoga class, do Pilates or just take a walk around the block. Honor your commitment and your energy and vitality will increase.

3. Do what you say is important. For me, physical effort matters for a healthy life. Don’t let your health take a back seat to conditions and circumstances. Watch your stress levels decrease when you take care of yourself. Your confidence naturally builds when you do what matters most, even when it’s hard or boring.

4. Declare the visible reward you want to achieve. Write it down. Then bring your attention from the reward to the action itself. The more you engage with any practice in the present moment, the more inspired you will be to sustain breakthrough behavior.

5. Live without complaint. Do this simple practice in all areas of your life, and you’ll get more of what you need, and are committed to have: turn any complaint into a promise to do something and then do it. It’s fun and it completes this prescription by taking you back to #1. In order to live without complaint you have to know what you need!

So there it is. I’ve learned that an injury can be a great teacher and a commitment to a physical practice can keep more than your body fit. A practice teaches you focus. It’s inside of your control.  It builds your confidence. It’s accessible everyday. You never have any regrets on completion of even the hard or routine parts of your practice. And, there are visible rewards. But the best reward is breaking through to a new practice for life. Put this 5-step prescription to the test, and let me know what happens, the breakdowns as well as the breakthroughs!

My love goes with you as you work with this Uplifting Moment.