Chapter 5: Creating Systems that Work

Welcome to the Healthy Mindset App Podcast where host Mike Hartman, a performance coach and former professional athlete, brings his passion to help athletes and workplace athletes achieve their dreams and goals while being mindful of everything else in life. Mike also uses this platform to share his targeted assessment application, Healthy Mindset course, meditation and goal setting technique for the athlete and workplace athlete we're glad you're here. Now let's dive headfirst into this episode of the Healthy Mindset App Podcast. Here's your host, Mike Hartman.

Healthy Mindset for Athletes and Workplace Athletes Helping athletes achieve their dreams and goals while being mindful of everything in life. Written by Mike Hartman Narrated by Lisa Maslick Chapter 5 Creating Systems at Work Manon Riom was the first woman to play in an American men's sports league. She signed a contract with the Tampa Bay Lightning in 1992 and played in exhibition games until signing her first professional contract that same year with the IHL team. The Atlanta Knights room had a huge dream to accomplish something no woman had ever accomplished before, but she had a plan to get there. Manon Raum, the first woman to play in an American men's Pro Sports League, 2021 Ryum said, if you persevere long enough, if you do the right things long enough, the right things will happen. Do you ever feel like you're just spinning your wheels? Then no matter how hard you work, you can't seem to get ahead. You're not alone. Many athletes feel this way. The way to achieve goals is by creating systems that work. The good news is there are specific steps you can take to create those systems. In Atomic Habits, James Clear writes, you do not rise to the level of your goals. You fall to the level of your systems. Your goal is your desired outcome. Your system is the collection of daily habits that will get you there. Clear 2018 before you start setting goals, it's important to take a look at your current systems and how they work for you. Or if they fail, you Create daily habits and rituals Daily habits are important because they are the building blocks of your system. They are the things you do every day that will help you reach your goals. If your habits are inconsistent, or if they don't align with your goals and values, you will not be able to achieve success. Let's start by looking at your daily habits. Fill out the chart below with what a typical day looks like for you. Time of Day Morning what are your typical activities? Afternoon Typical activities Evening Typical activities? Take a look back at the self assessment and copy your values here, one through five. Now take A look back at your short term goals from chapter four and copy them here. What responsibilities do you have each day? Do your daily habits reflect your goals, values and responsibilities? If not, it's time to establish a better daily routine. A habit is a routine or behavior that you perform regularly. It can be something as simple as brushing your teeth every day, or as complex as maintaining your responsibilities at school, home and work. Creating a daily routine can help you become more productive, efficient and effective. It can also help reduce stress and anxiety. But most importantly, it can help you achieve your goals and maintain a healthy mindset. Establish a Daily Routine A good morning routine helps you get the day started off on the right foot. It sets the tone for the day and gets you in the right mindset to achieve your goals. However, a good morning routine doesn't start in the morning, it starts the night before. An evening routine is just as important as a morning routine. It helps you wind down from the day and prepare for a good night's sleep. This is important because quality sleep is essential for optimal performance. We will cover more about sleep in a later chapter. Creating an evening routine starts with setting a bedtime. This is the time you plan to be in bed and asleep. Your bedtime should be based on the time you need to wake up. If you need to wake up at 6am, your bedtime should be around eight hours before, so 10pm Once you have a bedtime, start working backward to create your evening routine. For example, if your bedtime is 10pm, you may want to start getting ready for bed at 9pm this gives you time to brush your teeth, wash your face, and take care of any nighttime responsibilities. This is also a good time to consider any nighttime rituals that will help you relax and wind down, such as visualizing your goals, meditating, reading, or listening to music. After you have a general idea of your evening routine, it's time to start filling in the details. Bedtime Responsibilities Habits Rituals let's start planning your morning routine. Your morning should include three main physical activity, breakfast, and your daily goal setting. Your physical activity can be anything from a walk around the block to a full workout at the gym. It doesn't matter what you do as long as you get your body moving. Breakfast is important because it breaks the overnight fast and gives you energy for the day. It doesn't have to be a big meal, but it should be something that will give you sustained energy. We will talk more about fueling your body through nutrition in a later chapter. Your goal setting should include writing down your top priority for the day and creating a plan of action to achieve it. This is important because it helps you stay focused on your goals and values. Physical Activity Daily Goals Write down your physical activity and your daily goals. Now that you have a plan to start and end each day, you can start planning your day to achieve your goals. Start by looking at your daily schedule and identify any free time you have. This is time that you can use to establish new habits or rituals for your short term goals. Then decide what activities you will do during this time. You don't form new habits overnight. It takes time, effort and consistency, but if you stick with it, eventually it will become a part of your daily routine and before you know it, you will be one step closer to achieving your goals. Remember, your goal is to establish a daily routine that reflects your goals, values and responsibilities. So take some time to plan your days, weeks and months accordingly. And don't forget to have some fun along the way. Don't forget that your systems are always in motion. They need to be adjusted as your life changes. The goal is to find a system that works for you and stick with it. Then adjust as needed. Closing credits Copyright 2022 by Mike Hartman and Econet Media.

We're so glad you joined us for this episode of the Healthy Mindset App Podcast with your host Mike Hartman. If you're enjoying the show, please feel free to rate, subscribe and leave a review wherever you listen to your podcasts. That helps others find the show and we greatly appreciate it. To dive deeper and learn more about the Healthy Mindset program, or to get in touch with Mike, please Visit our website healthymindsetapp.com thanks again for listening and we hope you'll join us again in the next episode of the Healthy Mindset App Podcast. Until then, be well sat.