Weekly Mental Fitness Workouts
January 8th - January 14th
Welcome back and welcome in,
Happy New Year!
I am excited to kick off the next cycle of the mind gym with you. The start of the year naturally is filled with motivation. Whether it is a challenge like a dry January, setting New Year’s resolutions, or getting back into a routine after a long holiday, there seems to be a push toward becoming a better version of ourselves.
Admittedly, I enjoy this reset. A period full of optimism is good for the soul. Not only am I optimistic about the possibilities that could come from accomplishing whatever you may be working toward, but I am also optimistic about how the mental exercises that we do in this space can support you in your journey.
Mental Fitness Workouts
“You do not rise to the level of your goals. You fall to the level of your systems.” - James Clear
Exercise #1: Identity-Based Habits
To become the person that you want to be over the next year and accomplish the wishes, dreams, and goals that you have set forth for yourself it is best to take a closer look at your habits.
When attempting to make a change, when focused on the outcome, our sites are set on achievement. (I like to think about setting a goal to run a marathon and then running that marathon)
However, if the change is something that you want to sustain for a long time, the focus needs to shift toward the person you want to become. Identity-based habits are formed when we direct our attention away from achievement and ground ourselves in becoming who we envision when we set out goals.
The Exercise: In a journal, on the notes app on your phone, or wherever is best for you.
Identify a goal, wish, or dream you have for 2024
Brainstorm all of the habits, big and small, that could help you accomplish your goal, wish, or dream. Do your best to connect this to your identity and the person you want to become!
Reflect on what steps you can take to set yourself up for success. How can your environment encourage you to accomplish your goal? How can you design your routine to enable you?
Exercise #2: Sound Maps
Increasing our contact with the present moment can improve focus, reduce stress and anxiety, and improve our ability to manage thoughts and emotions. When we train ourselves to be present, we strengthen our brain’s executive network, the area responsible for decision-making and problem-solving in the pursuit of goal-directed behavior.
The Exercise: 3 days x 5 minutes
Find a comfortable space where you can be undisturbed for 5 minutes
Once you are settled, take a few deep breaths and close your eyes if you would like
For the next 5 minutes, register all of the sounds that you can hear nonjudgmentally.
Nonjudgmental listening refers to hearing the sound for what it is rather than attaching a thought to it and thinking about it.
When you notice that you have become distracted by thoughts or feelings, simply release the distraction and refocus back on listening nonjudgmentally
Exercise #3: Non Sleep Deep Rest
Allow yourself to take a break, slow down your thoughts, and achieve a relaxed state through this 15-minute guided video. Benefits include better sleep, enhanced awareness, and a nervous system reset.
(If 15 minutes is too long, there are several different length videos so choose one that works best for you)
I continue to be excited about the possibilities that this community has to offer. I am grateful for your continued support and want to offer an opportunity to test out a new software that will deliver personalized mental fitness workouts at no cost to you. If this is something that you may be interested in, please reach out to me at ryan@rgfperformance.com.
Be Easy,
Ryan