Build Better Habits: Make It Obvious



Every January, we focus on motivation, setting big goals and starting the year strong. But here's the truth: motivation is unreliable. It's an emotion that ebbs and flows. Instead, habits are what sustain us when motivation falters. The athletes who excel aren't the ones motivated every day; they are those who establish simple, repeatable habits that propel them toward their goals.



In this series, we're breaking down the science of habit formation and sharing practical strategies for families to cultivate good habits and discard ineffective ones, not through willpower, but systems that truly work. Welcome to Car Ride Conversations for Sports Families. I'm your host, Valerie Alston, guiding parents and young athletes in sparking meaningful dialogue about mental toughness, resilience, and confidence. Whether you're heading to practice, a game, or running errands, this podcast is your go-to for building stronger relationships and lifelong skills, one car ride at a time.


The Importance of Habits



As we welcome everyone back from the holiday break, I hope you had a wonderful season. We're kicking off January with the idea of building better habits. If you're looking for progress and seeking an edge, the best approach is through building better habits. I highly recommend reading "Atomic Habits" by James Clear. It's phenomenal, actionable, and user-friendly. In the coming episodes, I'll dive into this material and provide a CliffsNotes version on how to integrate better habits into your processes as athletes and parents of athletes.



This isn't just for you; it's for me, too. Over the past year, I've drifted from various good habits. Just as you might struggle, I need to heed my own advice. As the host, I've decided to focus on habit formation to get back on track and share this wisdom to help especially young athletes improve daily.



Understanding Habits: A Mental Shortcut



Research shows that 40 to 45% of our daily actions are not conscious choices but habits we've formed over time. These habits might be effective or not. Because a majority of our actions are habit-based, it's crucial to evaluate if they're serving us well, whether in school, sports, or work.



A habit is essentially a mental shortcut—a learned behavior from experience designed to free mental space and cognitive load. By eliminating decision fatigue, habits provide reliable solutions to problems. Simple behaviors like brushing your teeth are learned habits that now require no thought.



Habit Loop and Environmental Cues



A habit is formed through a loop: there's a cue, a craving, a response, and a reward. For example, when your phone dings (cue), it triggers a desire to relieve boredom (craving), so you check it (response), and satisfy the craving (reward).



For athletes, cues might be visual, like seeing a sports bag and craving improvement in your sport, prompting practice (response), which enhances skills (reward). To cultivate new habits, we stage our environment to make beneficial behaviors more feasible and maladaptive ones less attractive.



James Clear outlines Four Laws of Behavior Change. Simply stated, for a habit to stick, it needs to be obvious, and for a bad habit to diminish, it should be invisible. Begin with identifying existing habits to determine their effectiveness.



Building and Breaking Habits



If you want to establish a new behavior, make it obvious. Create visible cues like setting out gym clothes for a morning workout or placing your homework where you cannot miss it. Conversely, make negative habits invisible—maybe hide your gaming console or keep your phone in another room during homework time.



Your habits also intertwine with your identity. Who you believe you are influences how you behave. Align your actions with the identity you aspire, and allow habits to provide evidence to reshape your beliefs.



Practicing Awareness and Implementation



Let's think pragmatically. Identify a small, manageable habit that aligns with your goal. For instance, if your goal is fitness, lay out your gym bag the night before and drive past the gym on your way to work.



Consider these questions: What habit do you currently do without much thought, and does it serve you? What positive habit will you make more obvious this week? How will you eliminate a negative distraction? Collaborate as a family for a collective habit—a reminder in your home that unites you in pursuing effective behaviors together.



Conclusion



Let's collaborate, adapt, and thrive in building intentional habits. These strategies will evolve as you implement them, so share your journey, progress, and challenges. Connect through comments or on social media to extend the conversation. If you found value in this post and podcast episode, share it with your community, and consider joining my newsletter at confidentcalmclutch.com for weekly insights.



Happy New Year! I'm thrilled to continue these conversations and support you in this ongoing journey toward stronger habits and relationships. Let's keep it rolling into this promising new year!


​