Weekly Mental Fitness Workouts

1/29/24 - 2/4/24

Welcome Back & Welcome In,

This week we will train our minds by checking in with our values, creating meaningful moments, and dropping anchor mindfully.

Each time you take a moment to complete these exercises you are building your capacity to flex your mental muscles when you need them most. Just like every rep on a bicep curl builds muscle, every time you bring yourself to the present moment you build your mind muscle.

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Exercise #1: Values Check In

Values serve the purpose of informing our actions. We often never fully reach our values, and that is okay. Rather than achieving our values, the goal is consistently striving to act in line with the values that guide us.

The Exercise: Values Check In

1. The Set Up:

   1. Find a comfortable location where you won’t be disturbed and get out a journal or something that you like to keep reflections in

2. The Task:

   1. Reflect on ways that you currently live each of your core values. For example, a value of mine is honesty. For this task, I ask myself how have I been honest in my daily life.

   2. Next, reflect on any behaviors that you do that go against your core values. Try and notice ways that you are not living your values. For example, if honesty is a value of mine, do I always share my true feelings?

   3. Finally, reflect on any new behaviors that you could do that support more valued living.

3. The Goal:

   1. Bring awareness to your actions, realign with your values, and engage in more valued action

Don’t know your values? Check out this article to learn more and define yours!

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Follow along on Instagram for more workouts and other exciting opportunities: https://www.instagram.com/rgfperformance/

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Exercise #2: Create Meaningful Moments

Meaning drives purpose. Meaning empowers motivation. Meaning enhances life satisfaction, focuses us on what is important, and leads to fewer health problems.

Creating meaningful moments throughout the week can have a significant impact on our overall mental well-being.

The Exercise: Create Meaningful Moments x 4 days

1. The Set Up:

   1. Reflect on an aspect of your life that is associated with belonging or serving something greater. This may be an endeavor you are pursuing, a community that you belong to, or simply something or someone you care deeply about.

2. The Task:

   1. 4 days this week create a meaningful moment connected with this aspect of your life.

   2. This moment can be big or small. For example, taking 5 minutes to be fully present with a friend or making a treat for the community you belong to.

3. The Goal:

   1. Intentionally cultivate meaningfulness within your daily life to enhance mental well-being.

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Exercise #4: Dropping Anchor

Designed to easily manage stress and anxiety wherever you may be, this mindfulness exercise provides you with an effective on-the-go strategy!

The Exercise: Dropping Anchor x 6 Days

1. The Set Up:

   1. Watch this example from the Mindful Sport Performance Podcast:

2. The Task:

   1. 6 days this week practice dropping anchor.

3. The Goal:

   1. Flex your mental muscles to effectively manage stress and anxiety when it inevitably shows up.

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I invite you to share these workouts with any friends or family who are interested in training their minds alongside you. Going along this journey with a group makes it all the more fun!

I hope you have a wonderful week of training, I look forward to hearing how it goes.

Be Easy,

Ryan