How To Set Yourself Up To Succeed

If you haven’t heard already, we’ve added some new tools to our gym. One of those new tools is our Mindset and Habits Program. This program focuses on setting yourself up for long-term success in short-term blocks.

One of the most important steps of creating an achievable goal is the setup. We don’t rise to the level of our challenges; we fall to the level of our preparation. Our brains and bodies are wired to SAVE energy. For centuries, we’ve evolved to seek the path of least friction. In other words, we take the easiest route . . . and we’re really good at it. We scroll through social media because it’s easier than going to the gym. We put off meal prep because we want to watch the latest episode of The Bachelor/Yellowstone/Mandalorian and then we hit the drive through for lunch because “it’s easy” or even worse, the “convenience” store.

Building healthy habits does not mean overcoming bad ones or making ten goals and expecting to change overnight. Those kind of changes typically don’t stick (that’s why we don’t do 6-week challenges anymore). Instead, we need to leverage our own natural tendencies.

A commitment device is a CHOICE you make NOW that will control future actions. For example, if you sign-up for mindset coaching, you’re more likely to focus on your goals because you’re accountable to more than just yourself. If you meal prep for the entire week, or even just a few days, you’ll eat those meals instead of going to the gas station.

While we make this SOUND easy, it isn’t. It takes time, it takes practice, and often times it takes someone helping you. While it isn’t easy, there are commitment devices that you can set up RIGHT NOW:

  1. Reserve your classes at Sheyenne River CrossFit for the entire week. While an advanced reservation isn’t required, it helps with your accountability, as well as with other members accountability. There is no penalty for canceling, so you are literally out nothing by signing up for your classes at the beginning of the week.
  2. Write down what you plan on having for lunch during the week. If you’re like me, you like a variety, so planning it in advance makes it WAY easier to follow through. If you aren’t like me and can eat the same thing every day, even better! Another tip, make a bigger dinner and take the leftovers as your lunch for the next day.
  3. Do all your shopping at once. You’ve already written down what your having for lunch and/or dinner, you might as well get all the shopping done. Write the list, go to the grocery store, buy JUST the groceries you need. When you’re planning out your shopping, add an extra hour to your time to plan for your food prep. Then you can bring your groceries home and do your food prep right away. Chop up your vegetables and proteins, separate your nuts and seeds, measure out your liquids. Put everything in separate containers and make enough for the whole week.

None of this needs to be fancy or elaborate. Don’t believe me? Check out this video from CrossFit of a day in the life of food prep from the Chans. Commitment devices remove some of those blockers that we come across when making a goal and they also get rid of the burden of choice. You’ve already made the choice for AN ENTIRE WEEK, now there’s nothing to think about. Do yourself a favor: Make commitment in advance!

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