Mental Fitness Workouts
March 3rd - March 10th
Welcome Back & Welcome In,
Spring brings us a period of transformation and growth. More sunlight, plants budding, birds chirping, and warmer weather. Often, it feels like our mood can mirror the season and we can draw inspiration from what is happening around us. However, we must turn on, tune in, and allow ourselves to grow.
Showing up to the present moment is the name of the game when training your mind. If you are not here, then how can you know what is going on?
Exercise #1: Register, Release, Refocus (1 check in x 4 days)
The Set Up:
Schedule a reminder to complete the 3R check-in once during the day x 4 days this week
The Task:
When you see the reminder that you have set for yourself, complete the register, release, and refocus process
Bonus: combo the 3Rs with mindful breath counting for additional training
The Goal:
Take a break and allow yourself to recognize what is going on with you in the present moment, practice shifting yourself back to the present moment, and reengage with the task at hand.
Follow RGF Performance on Instagram & Linked-In!
Exercise #2: Mindful Breath Counting (2 minutes x 3 days)
The Set Up:
Find a comfortable location where you will not be disturbed, open up a timer app, and set it to 2 minutes
The Task:
Count your breath on each inhale and each exhale up to ten. One on the inhale, two on the exhale, and so on.
When you reach ten go back to one.
Repeat until the time is up.
If you become distracted, start back at one.
The Goal:
Flex the mind muscle by practicing shifting your focus back to the task at hand when you become distracted and engage with the present moment.
Exercise #3: Strengths Reflection
The Set Up:
Check-in with your character strengths from the VIA Character Strength survey
If you are new here, take a moment to learn about your Character Strengths and take the survey here. (it only takes about 10 minutes and is great insight!)
The Task:
In a journal or your favorite place to do reflections answer the following prompt:
During the past 6 weeks, name 3 good things that have happened to you.
What character strengths did you utilize to make these good things happen?
When did you participate in an activity that you love?
I mean love so much that you lost track of time doing it.
What moments did you feel like you were truly present in the moment?
Not in your head thinking, not distracted by technology, truly present.
Is there a certain strength that you want to intentionally cultivate as we enter the Spring season?
How will you do it?
The Goal
Reflect on your strengths and how you can use them to be more fully engaged in the present moment.
I wish you a great week of training.
If you are interested in learning more or engaging with this training in a new format please feel free to reach out to me at ryan@rgfperformance.com.
Be easy,
Ryan