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You think you lack discipline but what you really lack is systems.
When you hear inlfuencers scream "Just do the work" or "Stop being lazy" you might believe that the reason you can't make a new lifestyle change or training program stick is because you lack "discipline".
The truth is, people who execute programs well don't necessarily have more "discipline" than you do. It's likely they have developed routines and systems that work to keep them on track even when they are tired or stressed.
Here are some ways that you can start building systems into your life and routine:
Don't do everything all at once.
Some athletes, when we first meet, may have many changes they want to implement. Trying to make more than 2 big changes to your current routine is likely a recipe for failure.
The more plates that you try to spin the more likely you are to drop them all. So start with 1 to 2 changes at one time. Focus on them for 90 days and when you have set that new routine onto autopilot you can move on to the next.
Stack new habits onto old habits.
Maybe you read about this in Atomic Habits by James Clear. Habit stacking is pairing new habits with existing routines. This gives you the cue (old habit) that you need in order to start a new habit successfully. For example, after I brush my teeth I will drink 16 ounces of water. Or As my coffee is brewing, I will take my vitamins.
This builds onto an existing habit loop which after a while will be automatic and feel strange if you don't complete the loop once you have received the cue.
Implement a failsafe into your meal plan and fueling routines.
Even the perfect meal plan needs it's own system. When will you shop and cook? Where will you store and reheat? What do you do when your meal prep isn't accessible during calls and shifts. This is the primary problem that most of my athletes face when attempting to be more dialed in with their nutrition.
Your perfect meal plan will fail at some point - so you need to have a contingency for every situation.
>> Keep scrolling to watch our latest video on how meal plans can fail and what you can do to make them failsafe. <<
These 3 items alone can take your current programming and routine from just okay to great.
Start by writing down your current weekly routine -
0600 AM wake-up and brush teeth
0615 morning coffee starts brewing
0630 take vitamins and head to gym
0800 shower at gym
0815 eat breakfast
0900 shift starts
1200 eat lunch
...and so on and so forth.
Now write down the items you want to implement throughout your day alongside your current routine where you feel they might best fit.
Even high performers often have gaps in their peri-workout nutrition.
A habit stack may look something like this:
0600 AM wake-up and brush teeth
0615 morning coffee starts brewing
0630 take vitamins and head to gym (eat 60 grams of carbs) - new routine
0800 shower at gym
...
Now create a list of foods to keep near your car keys or water bottle so that you get a visual cue to remind you of your new routine.
Comment below - What systems have you put into place to create the ideal routine for you?
Articles from around the web:
- Build strategic habits to optimize performance, resilience, and mental health. This article from the Consortium for Health and Military Performance includes actionable steps you can take to identify gaps in your current routine and tatics you can use to make changes.
- In this video, we talk about why meal plans fail and what you can do to set yourself up for success.
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