HABIT WORKSHOP

Cliodhna's notes from James Clear's Habit Workshop

3 Things that hold us Back from building new habits..

1. Mindset - Mastering our own Psychology

2. Energy - Continuous energy required to "get going"

3. Willpower - discipline & consistency

“When there is a big change, the only thing we hear about is the event - we do not talk about all the daily habits that it took to get there. Your life is the sum of the habits you have on a daily basis”

Layers of Behaviour Change

Outer - what people can see

Middle - the things you actually do - your habits/actions

Inner - your identity - "I am the type of person that"

I have found this idea to be an extremely powerful tool for motivation - "I am the type of person who always brings out the best in my teammates" . ... " I am the type of person who enjoys the challenges of trying to be a top sportsperson - I accept the bumps in the road"... " I am the type of person who is never late for training"

Setting big goals is fine but they only provide direction - its's the system that you need to build to get you there is the key. As a sportsperson you need to FALL IN LOVE WITH DOING THE WORK! Consistency is vital for sports people - you need to focus on creating the daily habits and systems that allow you to get the work done.

Starting a New Habit

When starting a new habit we often pick something too big. Habits are easier to keep when you build momentum. Start with something easy - I need to do more stretches - start with 3 minutes a day rather than a 30min session!

The Power of Full Engagement

All hours are not created equal - think about what works best for you - when do you like to exercise - first thing in the morning, in the afternoon after you have gotten some work done? You have to figure out what makes you productive - do you find it easier to concentrate in the morning - then get all your study done then. Allow yourself some switch off time so that when you switch on your can focus more fully - fully engage in your task!

Willpower & Stress

Willpower is required to maintain habits and stick to systems. Your whole life effects your willpower and energy. If you are under stress and making a lot of decisions/choices - this takes energy and will power.

The best way to stay on track is to acknowledge what knocks you off track. We all have challenges with sticking to schedules and managing our own time. Identify what catches you out - or what makes the day go well. If you get a good breakfast and get exercise done before 10am - does that set you up for the day? If you don't have meals planned the night before do you find you don't eat as well? Reflect on what makes things easy for you to create good lifestyle habits - then build them into your day.