DELIBERATE SUCCESS PROGRAM

For the athletes on Millersville University’s cross country and track & field teams


WHAT IS THE DELIBERATE SUCCESS PROGRAM?

This program covers the tenets of what is needed to make success deliberate. It covers six areas: self-confidence, self-esteem, self-development, goal-setting, risk taking, and leadership. The program covers each area in detail and provides specific steps that can be taken to acquire these necessary traits and skills. You will create a current self-assessment and will determine the type of person you ultimately want to become. The program will help determine a plan that will assist you in achieving that objective.

The program includes Action Plans that you can use immediately to start you on the path you want to take. The brain can build new neural pathways that bypass negative thoughts and actions that lead to negative or unwanted habits. The Deliberate Success Program covers how to build those new pathways that will “rewire” your brain and put you on the path that can literally change your life. The Conversion by Immersion™ strategy is covered in detail, which is the key to self-development and overall deliberate success. Time management strategies, and where your mind “lives”, are also covered.


who is conducting this program?

bob vasile

Bob Vasile

I am the founder of the Deliberate Success Program and a 1983 graduate of Millersville University (B.A. in Business Administration).  I ran cross country from 1979 through 1982.  This includes 1981, the year our team won the NCAA National Championship, MU's first.  We were the first team to be inducted into the MU Athletics Hall of Fame.  I am also the Executive Director of TEDxLancaster.  I helped found and currently Chair the Cy Fritz Foundation.  For a living, I own two retail stores. I am qualified to run this program because I have been a student of self-development since I attended MU.  I’ve read dozens of books and thousands of articles on the subject. I have also made MANY mistakes along the way.  I know what works and what doesn't.  The information in the Deliberate Success Program is based on science and real world experience and application.

At the finish of the Lehigh Invitational putting my pain threshold to the test!

I know what it's like to be a student-athlete.  As a walk-on to the cross country team, I quickly found myself over my head.  Between school work, failing grades, brutal workouts, and a job, life became a serious challenge.  While I gave 100% in workouts and races, I quickly realized that most of my teammates clearly had more talent than I did.  I had to find an edge.  That edge was developing mental toughness and an extremely high pain threshold.  I developed and executed a systematic plan that accomplished both.  It enabled me to beat competitors that had WAY more talent than I did.  However, that success didn't come randomly.  It was deliberate.

This systematic plan was the start of a lifelong journey of self-development and "finding a way to win" that continues to this day.  The Deliberate Success Program will provide you a very condensed version of what I've learned.  Feel free to follow me on social media.  Also, please reach out to me for any reason.  I am here to help you.  To contact me or follow me on social media, simply click on the links below. 
Email
Facebook
Twitter
Instagram


Resources

THE LEADERSHIP LIBRARY: This is a collection of books that are available to you for FREE.  Like a library, you can check the books in and out.  Books are located in Andy Young's office in Jefferson Hall.  For a list of available books, and to read a brief description about each one, click here. To view the books and to see each one’s Amazon page, click here.

A session of the Deliberate Success Program that featured Adrienne Shirk (front row, center)

TWITTER: Receive a daily inspirational quote, as well as other pertinent information, via Twitter.  Follow @BobVasile here.

INSTAGRAM: Receive inspirational and motivational Instagram posts from Adrienne Shirk.  Follow happyhealthyMUXCTF here, the official Instagram account of MU cross country and track & field.

VIDEOS: At the bottom of this page are videos that will help you on your journey to achieving deliberate success. To see the list of videos, click here.

PINTEREST: Articles are culled for you from countless sources.  Read articles from Boards regarding personal development, confidence and self-image, inspiration and motivation, leadership, productivity, nutrition and diet, training-running, training-strength, financial information, and books in the Deliberate Success Library.  Visit the Millersville University Cross Country/Track & Field Pinterest site here.

PERSONAL HELP: Need help?  Having issues?  Just need to talk?  Have questions?  Want a program tailored just for you?  Feel free to reach out to Bob Vasile via email at MUXCTFforLife@gmail.com.


2019 MEETINGS

All meetings are held at 12:15pm in the locker room.  Below is a list of meeting dates and topics. This year will be the debut of a new format. Information about each topic will be delivered via a podcast starting with the January 31st session. You will listen to the podcast prior to the meeting. At the meeting, we’ll discuss the topic and how you can implement it into your life.

 

JANUARY 17: OVERVIEW OF THE PROGRAM

12:15pm in the locker room

Topics we will cover at this session include:

The 6 pillars of deliberate success
How you can “re-wire” your brain
Conversion by Immersion™
The key to deliberate success
Action plans

ACTION PLAN


JANUARY 31: SELF-CONFIDENCE

Click the box below to listen to the podcast (mp3) session on self-confidence

Topics covered in this session include:

Self-confidence is a feeling of trust in one's abilities, qualities, and judgment
Self-confidence is the foundation upon which the other pillars of deliberate success are built
identify exactly WHY you lack self-confidence
Break it down to get to the core reason
Take the 7 steps to increasing self-confidence

#1 Do something outside your comfort zone
Self-confidence is built by doing
ACTION PRECEDES CHANGE!

#2 Combat negative self-talk
Be aware of the negative inner voice when it says something to you
Know that it is NOT you, but an inner voice
When you hear this inner voice, be aware of it, know it’s not you, and talk back to it
Tell yourself positive things about yourself to combat the negative inner voice

#3 Hang around those that build you up, not tear you down
If people are constantly tearing you down, they’re not really your friends
Love yourself enough to never lower your standards for anyone
Refuse to lower your standards to accommodate those who refuse to raise theirs

#4 Visualization
Picture yourself in a situation before you’re actually in it
Picture yourself being confident handling the situation

#5 Posture
Studies have shown that having good posture boosts self-confidence
By deliberately power-posing, or creating good, powerful posture, your mind will start to think you have confidence

#6 Small permanent changes
It’s one of the keys to deliberate success in general
Make changes so small, that they’re easy to do
Be sure to make those changes permanent
Repetition is the key

#7 Conversion by Immersion™
Immerse yourself in what it takes to convert yourself to the person you want to become
You want to inundate your brain with the positive messages about building your self-confidence
This is where reading articles, listening to podcasts, watching videos, and other things come into play
The deeper the immersion, the faster and more permanent the conversion

RESOURCES

Want to learn more about gaining self-confidence? View these TED and TEDx talks. There is also the Leadership Library, which is a collection of books that are available to you for FREE.  Like a library, you can check the books in and out.  Books are located in Andy Young's office in Jefferson Hall.  For a list of available books, click here.

Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy argues that "power posing" - standing in a posture of confidence, even when we don't feel confident - can boost feelings of confidence, and might have an impact on our chances for success.

As the Athletic Director and head coach of the varsity soccer team at Ryerson University, Dr. Joseph is often asked what skills he is searching for as a recruiter: Is it speed? Strength? Agility? It’s none of the above! Find out what he looks for in a recruit.

From TEDxLancaster! As an educator and a father, David knows the power of the spoken word. However, he found it's not just what you say, it's also how you say it. He puts this into practice by "brainwashing" his own children...in a good way!

ACTION PLAN


FEBRUARY 14: SELF-ESTEEM

Click the box below to listen to the podcast (mp3) session on self-esteem

Topics covered in this session include:

Self-esteem is confidence in one's own worth or abilities.  It’s also characterized as self-respect.  In other words, it’s how much you appreciate and like yourself. Let’s compare that to our previous session on self-confidence.  Self-confidence is a feeling of trust in one's abilities, qualities, and judgment.  Self-esteem is self-respect and the confidence in one's own worth.

So, what might trigger low self-esteem?  There are a number of issues, but here are some of the most prevalent.

  • Consistently receiving overly critical or negative assessments

  • Experiencing prejudice or discrimination

  • Being bullied or abused

  • Relationship problems

  • Having a negative outlook

  • Low body confidence

  • Lack of self-confidence

  • Focusing on your weaknesses

  • Feelings of shame, depression, or anxiety

  • Belief that others are better than you

With all of those triggers, it’s no wonder so many people have low self-esteem!  One of the keys to developing self-esteem is to identify and recognize these triggers.  Once you can identify and recognize what triggers it in you, you can implement the necessary steps to stop making them elicit the feeling of low self-esteem. How do you do that?  What do you need to do, specifically, to build your self-esteem?  Here are 9 steps you can take.

#1 Do something outside your comfort zone
Self-esteem is built by doing
Change takes place only AFTER there is action

#2 Combat negative self-talk
Be aware of the negative inner voice when it says something to you
Know that it is NOT you, but an inner voice
When you hear this inner voice, be aware of it, know it’s not you, and talk back to it
Tell yourself positive things about yourself to combat the negative inner voice

#3 Hang around those that build you up, not tear you down
If people are constantly tearing you down, they’re not really your friends
Love yourself enough to never lower your standards for anyone
Refuse to lower your standards to accommodate those who refuse to raise theirs
Ridding your life of toxic people is an important step towards deliberate success

#4 Don’t compare yourself to others
Obstacles are those things you see when you take your eyes off your goal.  Other people are obstacles.
Concentrate on yourself and your goals.  Don’t compare yourself to others, especially those on social media.
If you want to compare yourself to someone, compare you to you.
Keep a daily journal and record your progress.

#5 Volunteer
Volunteering makes you feel good about yourself!  It provides you a sense of purpose and fulfillment.
It not only builds self-esteem, but it also builds self-confidence!
Volunteering literally affects your brain!  The more you volunteer, the happier you become!

#6 Exercise
Exercise is a great way to increase motivation, set goals, and build confidence.
Exercising cues the body to release endorphins.
It also provides us with a sense of accomplishment.

#7 Accept compliments
If someone compliments you, don’t blow it off.  Accept it.
It builds your self-esteem and makes the person complimenting you feel good.
When you have the chance, pay it forward and give others sincere compliments. 

#8 Small permanent changes
It’s one of the keys to deliberate success in general.
Make changes so small, that they’re easy to do.
Be sure to make those changes permanent.
Remember, repetition is the key!

#9 Conversion by Immersion
Immerse yourself in what it takes to convert yourself to the person you want to become.
You want to inundate your brain with the positive messages about building your self-esteem.
This is where reading articles, listening to podcasts, watching videos, and other things come into play.
The deeper the immersion, the faster and more permanent the conversion.

RESOURCES

Want to learn more about gaining self-esteem? View these TED and TEDx talks. There is also the Leadership Library, which is a collection of books that are available to you for FREE.  Like a library, you can check the books in and out.  Books are located in Andy Young's office in Jefferson Hall.  For a list of available books, click here.

Niko Everett would like to introduce you to someone she thinks you should know…YOU! As the founder of Girls for Change, Niko has helped many young teens transform their communities and themselves by holding up a powerful mirror.

About 10,000 people a month Google the phrase, "Am I ugly?" Meaghan Ramsey of the Dove Self-Esteem Project has a feeling that many of them are young girls. In a deeply unsettling talk, she walks us through the surprising impacts of low body and image confidence-from lower grade point averages to greater risk-taking with drugs and alcohol.

From TEDxLancaster. When self-esteem is at a dangerous low, dark thoughts can result. Sadie Penn is a suicide survivor and is now an advocate of suicide prevention. She feels it's time to talk about the struggle and get it out in the open. When she gave this talk, Sadie was a senior at Penn Manor High School. If you are struggling, call the National Suicide Prevention Hotline at 1-800-273-8255.

 

THERE IS NO ACTION PLAN FOR THIS SESSION AS THE LAST ACTION PLAN
COVERED BOTH SELF-CONFIDENCE AND SELF-ESTEEM

A full locker room for our session on February 14, 2019


FEBRUARY 28: SELF-DEVELOPMENT

Click the box below to listen to the podcast (mp3) session on self-development

Topics covered in this session include:

Self-development is defined as improving one's mind, character, and actions through one's own efforts. That’s an important point.  It’s not just your abilities that get developed, it’s also your mind and your character. Below are 6 steps you can take towards self-development.

#1 Do it NOW!
Do something about your personal development plan TODAY.
Make a personal commitment to it.
Don’t start off big.  Make small permanent changes.

 #2 Conversion by immersion
Immerse yourself in what it takes to convert yourself to the person you want to become.
Replace the dead or wasted time in your day with reading books and articles, viewing videos, and listening to podcasts.
You want to inundate your brain with the positive messages about self-development.
Remember, the deeper the immersion, the faster and more permanent the conversion.

#3 Create the right atmosphere
Avoid drama, toxicity, and controversy.
Reduce your time on social media.  Watch less TV.
Remember, people may ridicule you for this.  Stay focused, and know that you will soon be soaring above them and most everyone else. 

#4 Surround yourself with the right people
Associate with people who are a role model to you.
They can help inspire you and motivate you to be better.
Find a mentor.  Mentorship is by far the fastest path to learning.
Surrounding yourself with the right people is a vitally important step in self-development. 

#5 Develop permanent, successful habits
You have to put in place the daily habits that will allow the things you want to change to change.
To help facilitate this, reduce the friction in the habits you want to do and increase the friction in the habits you don’t want to do.
Remember, it’s your habits that yield results, not the other way around.
Make small permanent changes that are so easy, you can do them every day. 

#6 Keep track of your progress
You can track your progress on a spreadsheet.
You can also journal every day.
Seeing your progress will motivate you to continue on your journey of self-development.
Remember, you can’t manage what you can’t measure.

ACTION PLAN


MARCH 21: GOAL SETTING

Click the box below to listen to the podcast (mp3) session on goal setting

Topics covered in this session include:

We all have goals. And what's the first thing most of us think about when we consider how to achieve them?  Motivation!  Want to know the surprising thing? Motivation alone won’t help you reach your goals.  There are steps you can take to greatly increase your chances of reaching your goal.  Some of these steps are scientifically proven to double or even triple your chances for success! 

#1 Set SMART goals
SMART is an acronym for Specific Measurable Attainable Realistic and Timely.

 

#2 Write down your goal
The physical act of writing down a goal makes it real and tangible.
A study showed that writing down your goal increases your chance of achieving your goal by 120 to 140%.

 

#3 Be specific as to when and where the new habit will take place
I will do X HABIT on X DAY at X TIME at X PLACE.
For example, I will run for 20 minutes on Thursday at 7:00pm at the track at my local college.  This one simple trick will increase the likelihood of you doing your new habit by 2 to 3 times!

 

#4 Stack your habits
This is where you stack a new habit on top of an old one.
You can state, “After or before I (fill in your CURRENT HABIT), I will (fill in your NEW HABIT).”
For example, before I take my morning shower, I will do 10 push ups.
Habit stacking reduces the friction of a habit you want to do and increases the likelihood of you doing the new habit.

 

#5 Decrease the friction of the habits it takes to reach your goal
Make it easier for you to do the habits you want to do and make it harder to do the habits you don’t want to do.
Decreasing the friction of the habits it takes to reach your goal makes it easier to start your new habit.


ACTION PLAN

Millersville University’s cross country and track & field athletes at the March 21st session on Goal Setting.


APRIL 4: RISK TAKING

Click the box below to listen to the podcast (mp3) session on risk taking

Topics covered in this session include:

#1 Adopt a Growth Mindset
A fixed mindset is believing that your qualities are carved in stone and can’t be changed.  A growth mindset is based on the belief that your basic qualities are things you can build through your efforts. If you have a growth mindset, you know you will have to be out of your comfort zone and take risks.  Adopting a growth mindset makes the risk-taking process much easier.

 

#2 Take a lot of small risks
Taking small risks over and over helps build self-efficacy.  Self-efficacy is an individual's belief in their innate ability to achieve goals.  Individuals who have high self-efficacy will exert sufficient effort that, if well executed, leads to successful outcomes, whereas those with low self-efficacy are likely to cease effort early and fail.  

 

#3 Calculate the risk
Successful people take risks, but they are calculated risks.  Write down the possible outcomes of the risk you are planning to take.  Then, write down the consequences of each of those outcomes.  Now, a worst case scenario outcome may not be easy to deal with, but if you can realistically handle it, then you’ve calculated that it’s actually not much of a risk at all.  The X factor is the cost of not taking any action.

 

#4 Avoid naysayers
When you need to take a risk and you share with others what that risk is, expect there to be doubters and naysayers.  If you really want someone’s opinion, ask a mentor or other person whose opinion you really value. 

 

#5 Know there will be failures
Just know that it’s a part of the process.  Taking a risk and failing can actually be a positive in a number of ways.  You may learn something along the way, it may open the door to an opportunity, it may shorten a learning curve, and may make you be perceived as a leader. 

THERE IS NO ACTION PLAN FOR THIS SESSION


RESOURCES

Article: 27 Simple Tactics You Can Use Today to Become an Intrepid Risk-Taker

From TEDxLancaster. Reflecting on a wide-ranging career that included crushing his biggest fear, moving 7,800 miles away, working in 10 countries, and learning a new language, Arfan shares how to put yourself in positions of maximum growth. Arfan Qureshi is a Senior Talent Consultant at The Hershey Company.

Leaving a high-flying job in consulting, Angela Lee Duckworth took a job teaching math to seventh graders in a New York public school. She quickly realized that IQ wasn't the only thing separating the successful students from those who struggled. Here, she explains her theory of "grit" as a predictor of success.

APRIL 18: LEADERSHIP

Click the box below to listen to the podcast (mp3) session on risk taking

Topics covered in this session include:

#1 Communicate the vision
A good leader communicates the long range vision to the team.  A vision that excites the people who follow you, that inspires them, makes them want to perform at a high level.  It also helps the people that follow you know what’s ahead.  A good leader also explains the HOW, or what each team member needs to do to realize the vision.  When specific duties are assigned to each team member, that team member becomes accountable for fulfilling their duties. 

 

#2 Communicate the why
A true leader must communicate not just what the team needs to do, but WHY they need to do it.  Communicating the WHY is key to building a strong team. 

 

#3 Manage with metrics
You can’t manage what you can’t measure.  Measuring with metrics, or a method of measurement, allows the person on the team to know exactly what their productivity should be.  Managing by metrics is black and white, measurable, and definable.  There’s no ambiguity.

 

#4 Communicate clearly, decisively, and honestly
When a leader communicates information to the team or a specific team member, there should be no ambiguity.  Be crystal clear about what you’re communicating.  A good leader also communicates decisively.  They make a decision quickly and stick with it.  Waffling on a decision shows weakness and ambiguity to your team.  Also, fully visualize every repercussion of each of your decisions in advance.

A good leader also communicates honestly.  People will have more respect for a leader when the leader is a straight shooter and communicates honestly.  If you’re a leader and someone comes to with a question and you don’t know the answer.  Be honest and say so.  BUT, tell the person you will find out the answer, then provide a time to get back to them.

 

#5 Sacrifice your own interest to take care of the team
A good leader eats last.  In other words, a good leader makes sure the needs of the team are met before worrying about their own needs.  When people on the team sense that, the natural response is trust and cooperation.  A good leader knows it’s not about them, it’s about the team.  If the team has a failure, a leader will blame themselves.  If a team has a success, a leader praises the team.  It’s never about the leader. 

 

 

#6 Recognize the achievements of those on your team
A good leader cares about those on their team.  Recognizing achievements of those around you shows you care.  Recognition serves as a tool for reinforcing the behaviors that drive an organization to excellence and gives a vital boost to team member engagement that has a “ripple effect” that reaches beyond the recipient. The simple act of recognizing and rewarding people for a job well done is enough to set you apart as a leader.

 

 

#7 Manage conflicts
If there’s a heated disagreement between team members, tell those involved to get their emotions in check. Have them take some time to cool down, if necessary. Identify the source of the conflict, and take steps to address it. Try to see each person’s perspective, and remain objective. If there’s a way to find a win-win scenario, do your best to negotiate a compromise.  Make a decision, then, communicate clearly, decisively, and honestly.  Explain WHY you made the decision you did.  Don’t be guided by emotion.  Be fair and decisive.

 

#8 Be a mentor
Leaders elevate those they lead.  The best way to demonstrate your leadership and expertise is by teaching others. One becomes a leader and gains respect by sharing knowledge, not by being a dictator. True leaders want those they lead to excel.  Concentrating on elevating others and not worrying about someone surpassing you and bruising your ego is what a true leader is all about.

THERE IS NO ACTION PLAN FOR THIS SESSION


MAY 2: SUMMATION AND CONCLUSION OF PROGRAM
 

12:15pm in the locker room


LEADERSHIP LIBRARY

THE LEADERSHIP LIBRARY

The following books are in the Leadership Library, located in Coach Andy Young’s office. You can sign them out for free just like a regular library. Click on the books below and you will be taken to that book’s Amazon page for more information.


VIDEO LIBRARY

VIDEOS

Below are videos that will help you on your journey to achieving deliberate success.

A 2018 survey showed almost 80 percent of people broke their New Year's resolution by the end of January. Habits expert James Clear, author of the New York Times bestseller "Atomic Habits," joins "CBS This Morning" to help us get our resolutions back on track.
Many people have habits they want to break and probably some habits that other people want us to change. To make those adjustments, habits expert James Clear says we should think small. Clear's popular blog gets two million visits a month.
Leaving a high-flying job in consulting, Angela Lee Duckworth took a job teaching math to seventh graders in a New York public school. She quickly realized that IQ wasn't the only thing separating the successful students from those who struggled. Here, she explains her theory of "grit" as a predictor of success.
Reflecting on a wide-ranging career that included crushing his biggest fear, moving 7,800 miles away, working in 10 countries, and learning a new language, Arfan shares how to put yourself in positions of maximum growth. Arfan Qureshi is a Senior Talent Consultant at The Hershey Company.
Although it seems that technology is advancing in a series of leaps ahead, close inspection often reveals a methodical, evolutionary process. When we apply this method to our personal growth, big changes become a matter of taking consistent small steps forward.
Brye came across a study which found that after death, the human brain is still active for approximately seven minutes. This revelation changed his life. His unique and uplifting story is a lesson for us all. Brye Balla recently graduated from Pequea Valley High School.

Body shaming is at almost epidemic levels and it is occurring in very young girls. Thought to be anorexic by others, Palak talks about what can be done about this issue and how we can all love our own bodies.

Alexa and Sammy are both big believers in "Taking Action!" Along with their sister Madison, they co-founded the MAST STEM Center in Harrisburg City (PA) Schools. The Cal Ripken Sr. Foundation heard of their STEM Center and agreed to partner with them to open up a minimum of 9 more around the country.
Battling a mental health disorder, addiction, cutting, imprisonment, and other challenges, Marty took steps to get her life back on track. Now, she mentors others who are battling similar challenges. In her talk, she provides steps to take to break the negative cycle.
Brené Brown studies human connection -- our ability to empathize, belong, love. In a poignant, funny talk, she shares a deep insight from her research, one that sent her on a personal quest to know herself as well as to understand humanity. A talk to share.