A quick google search of “rascal” returns the following definition by Oxford: “a mischievous or cheeky person, especially a child or man (typically used in an affectionate way)”. You’re probably wondering “what does a rascal have to do with health and fitness?” Fair question. For those of us caught in habit loops that work against our health goals, the answer is everything.

Have you ever heard of the 80/20 rule? It’s a principle stating that for many outcomes, roughly 80% of consequences come from 20% of causes. When I apply this principle to health behaviours, I am faced with a harsh reality.

There’s a rascal within all of us dictating 20% (ish) of our decisions that result in 80% (ish) of our current health outcomes. The exact ratio is less relevant than the concept.

In my professional experience working as a health coach, it’s not uncommon to see this play out on a weekly or daily basis. For example, staying committed to a particular set of behaviours Monday-Friday only to “Treat Yo’ Self” on the weekend, blowing all the progress made over the previous 5 days. Essentially, two days per week of “rascal” like behaviour, and we’ve set ourselves back. In many cases, this pattern of behavior is described as “one step forward, two steps back.”

Although this isn’t always the case, it often feels that way. It’s demotivating.

Self destructive behavior is kinda insane. Isn’t it weird that we commit the same self destructive behaviors hundreds or even thousands of times in a lifetime? Even when we know they shorten our life, accelerate disease and aging, cloud our judgement and make us feel miserable. 

Bryan Johnson

This concept of being 20% rascal is adopted by Bryan Johnson. If you’re not familiar with him, he’s an American entrepreneur, venture capitalist, writer and author who has made it his personal lifelong mission to hack the science of aging.

In his Blueprint Starter Guide, he outlines this principle of self destructive behavior by painting the picture of his rascal – aka 7pm Bryan. In his words, 7pm Bryan “would eat everything in sight to try and momentarily escape life pain. He is a monster, overpowering, and indifferent about all other Bryans needs. A sweet talker and expert rationalizer. 7pm Bryan ruins life quality for all other Bryan’s.”

7pm Bryan ruins life quality for all other Bryan’s.

Powerful stuff. He goes on to advise that we all identify the worst version of ourselves – the 20% rascal that ruins the life quality for all the other versions.

Once you’ve captured and studied your rascal, the solution is simple and genius. Revoke the rascal’s authority to make self-harming decisions.

In his example, the solution was revoking 7pm Bryan’s authority to eat food.

From his blueprint, he outlines the following 5 step process to help you escape repeated patterns of self-destructive behavior.

  • Step 1: identify your 20% rascal
  • Step 2: list what decisions they are and are not authorized to make
  • Step 3: wait for them to appear
  • Step 4: approve or deny their requests using step 2 list 
  • Step 5: celebrate “happy you” for stopping self harm

If your behaviors consistently don’t align with your desired health goals or the person you’re trying to become, you might need to identify your 20% rascal.

What decisions have you authorized your rascal self to make? Maybe it’s time to deny their requests. And please, don’t skip Step 5. Celebrate. The other 80% of you deserves to feel happy, healthy, successful, proud and supported too!

Photo by Wilfried Santer on Unsplash