Imagine it’s 5:00 a.m. and your cell phone alarm is ringing. You’re supposed to be at the gym in 30 minutes for your morning conditioning session.
You don't have a workout written down or a training partner to meet up with. You plan to just figure out what to do when you get there. Oh, and you’re also tired from being on your phone all night and don’t feel like going to the gym.
YOU have a decision to make.
Most athletes in this situation will lose the negotiation with themselves, hit the snooze bar, and choose to go later in the day. As athletes (and as humans), we often lack the self-discipline to follow through on what we say we're going to once our initial motivation wears off.
Unless… we understand and use the four-step goal formula that will help us accomplish anything and everything we want.
THE FOUR-STEP GOAL FORMULA
The four steps are this simple:
- Set an intention (What are you going to do?)
- Schedule it (When are you going to do it?)
- Measure it (How often did you follow through on what you were going to do?)
- R&R2: Reflect and Refocus with accountability partner(s), Rinse and Repeat
When you set an intention, you are determining what you are going to do, how you are going to do it and how often. For example, you may set the intention to workout in the morning 4+ days a week or to call Success Hotline (973-743-4690) 5+ days a week and listen to my friend and mentor Dr. Rob Gilbert talk about success for three minutes a day. Or maybe you want to get extra hitting in outside of practice 3+ days a week.
Once you determine your intentions, whatever they are, you must then schedule when you will execute on those intentions. If you wait till you “feel like it” to execute on them, the feeling may never come.
It’s the start that stops most athletes. When you schedule tomorrow tonight and map out your days in advance, you play offense in life and live with a focus and frequency that will yield results.
Once you have (#1) set your intention(s) and (#2) predetermined and scheduled when you will execute on those intentions, it is critical that you (#3) measure how often you actually followed through and acted on your intentions.
This leads me to today's video: The ONLY tool you need to you need create the habits of excellence you want and to destroy the negative habits you don't.
INTRODUCING THE WAY OF LIFE APP
The Way of Life app gives you three custom journals/intentions for free. If you want to create more, it’s a $7 lifetime investment—similar to an IN-and-OUT burger, except you get to enjoy it for life instead of a minute or two.
Look, the best investment you can make is in yourself. I don’t get anything for promoting their product. I use it myself and with my 1-on-1 coaching clients, so that’s why I'm suggesting it here.
You can simply make a checklist on paper if you want, but having it on your phone is ideal for simplicity and convenience.
Way of Life allows you to set up “Journals,” which are your intentions that you want to track. For example, a Major League Baseball pitcher I recently worked with is tracking:
Make Bed (x7)
A.M. Routine (x7)
Call Success Hotline (x7)
Read The Daily Dominator (x7)
Read The Daily Stoic (x7)
Take a.m. Vitamins/Supplements (x7)
Walk Dogs (x3+)
Watch Brian Cain’s 30-Day Athletes Program Video (x5)
Cold Tank (x2)
Foam Roll (x3)
Long Toss (x4)
P.M. Supplements (x7)
FaceTime with Wife (x4+)
P.M. Routine (x7)
You can see that he is tracking some of his intentions seven days a week, some two-four days a week, and others he is tracking as he is available to do (like walking his dog or FaceTiming his wife)—depending on whether he's on the road or at home.
In the Way of Life app, you can also set your week to start on a specific day (I suggest Monday)—and you can set reminders for yourself (I suggest one hour before bed) to track how well you executed your intentions each day.
The next step (#4) is to do a weekly Reflection and Refocus, or what I call “R&R”. I do this by sending a screenshot text message of my Way of Life journals to my accountability partner along.
This will help you get back to work executing your intentions next week.
Adapt and adjust your intentions as you see fit, changing them as necessary. I suggest revisiting them at least every 90 days, but more frequently when you just start out and haven't developed a rhythm.
Stay emotionally neutral in your evaluation of yourself, especially early on in the process
Don’t get too high celebrating a great week or too low beating yourself up over a bad week.
Look at it like a scientist in a white lab coat: consider the data as it is and adjust on what you see.
Measurement is motivation. If you measure your progress on your intentions, every time you check the box for “YES, I followed through and did that,” you build confidence. When you can’t get yourself to do what you set out to do, that’s a signal that you're falling behind and won’t be able to keep up with those who can in the long run.
If you think it’s hard to set intentions/goals, to schedule and measure them, and to reflect and refocus for the next week, think how hard it will be to compete with those who do.
You won’t have a chance in the long run and you won’t reach your true potential, which is what I want to help you to do. My life and career are all about working with you to maximize your potential and become the best version of yourself. If you want the same, then I encourage you to check out my Mental Performance Mastery (MPM) Coaches Certification Course and my 30 Days to Mental Performance Mastery for Athletes Program. These are my way of teaching the lessons I've used to transform the performance of thousands of elite teams and athletes across the world, and I'd love to share them with you, too.
Now imagine this...
It’s 5:00 a.m. and your cell phone alarm is ringing. You’re supposed to be at the gym in 30 minutes for your Monday morning conditioning session. You’re going alone and will figure out what to do when you get there. You’re tired, don’t feel like going, and have a decision to make. Except this time, you're meeting up with one of your teammates, a coach, or a friend.
You’ve gone to the gym for four days straight and you don’t want to break your streak. More than likely, you'll act differently from how you feel, pull yourself out of bed, and make your way to the gym. That’s the power of accountability partners and measuring your follow-through in the Way of Life app.
It’s much easier to quit on yourself than it is to quit on someone who is counting on you to show up. When you share your goals with others and commit to them, you don’t want to let them down. Making this commitment will increase your chances of getting to the gym in the morning.
One of the greatest skills you can learn as an athlete (or teach your athletes as a coach) is to work hard at creating a plan for success, share that plan with an accountability partner who will go through this program with you, and have the self-discipline to execute the plan you create together.
If you can do ONE thing… make it your ability to execute and follow through on the four step goal formula.
ATHLETES: What YOU should do now...
Want to learn how to be the most mentally tough athlete you know? Join my ATHLETES INSIDERS LIST and I'll send you the details on how to get into the 30 Days to Mental Performance Mastery for Athletes Course…
If you found today’s video helpful and you’re interested in more cutting-edge mental performance strategies as an athlete, my 30 Days to Mental Performance Mastery Program is for you.
In this course, I'll show you how to:
- Compete with unshakable confidence each and every time you step into the arena
- Perform at your best when it means the most—on a consistent basis
- Create the elite mindset, routines, and habits of excellence you need to reach your potential and get the most our of your ability
Drop your info below to learn the systems and secrets I use to help the top athletes in the world, from UFC Champions to Heisman Trophy and Cy Young Award Winners, and over 900 pro sport draft selections and Olympic Medalists.
COACHES: What you should do now...
Want to learn more coaching strategies to master the mental side of performance? Join my COACHES INSIDERS LIST and I'll keep you updated on my next Mental Performance Mastery Certification
If you found today’s video helpful, and you’re interested in more cutting-edge mental performance coaching strategies, the MPM Certification is for you.
Inside the course, I'll show you how to:
- Get your athletes to perform their best when it means the most by using a SYSTEM to create an elite mindset.
- Compete at a higher level, more consistently—while managing distractions and adversity—by establishing the right routines.
- Create the championship culture you need to develop elite athletic leaders and cultivate a clear vision that keeps everyone motivated and juiced up.
Drop your info below to learn the systems and secrets I use to help the top coaches in the world compete at an elite level—year after year.