WEBVTT
00:00:00.000 --> 00:00:01.040
Chapter 5.
00:00:01.199 --> 00:00:08.240
Creating Systems That Work Manon Riaume was the first woman to play in an American Men's Sports League.
00:00:08.400 --> 00:00:20.320
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.
00:00:20.480 --> 00:00:27.679
Rhyom had a huge dream to accomplish something no woman had ever accomplished before, but she had a plan to get there.
00:00:27.920 --> 00:00:33.759
Manon Riaume, the first woman to play in an American Men's Pro Sports League 2021.
00:00:34.000 --> 00:00:39.119
Rhyom said, if you do the right things long enough, the right things will happen.
00:00:39.359 --> 00:00:42.079
Do you ever feel like you're just spinning your wheels?
00:00:42.240 --> 00:00:45.840
That no matter how hard you work, you just can't seem to get ahead.
00:00:46.000 --> 00:00:47.039
You're not alone.
00:00:47.200 --> 00:00:48.880
Many athletes feel this way.
00:00:49.119 --> 00:00:52.960
The way to achieve goals is by creating systems that work.
00:00:53.200 --> 00:00:57.759
The good news is that there are specific steps you can take to create those systems.
00:00:58.000 --> 00:01:05.519
In Atomic Habit, James Clear writes, You do not rise to the level of your goals, you fall to the level of your systems.
00:01:05.680 --> 00:01:07.840
Your goal is your desired outcome.
00:01:08.079 --> 00:01:11.760
Your system is the collection of daily habits that will get you there.
00:01:12.000 --> 00:01:13.519
Clear 2018.
00:01:13.760 --> 00:01:20.719
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.
00:01:20.959 --> 00:01:23.200
Create daily habits and rituals.
00:01:23.439 --> 00:01:27.840
Daily habits are important because they are the building blocks that help your system.
00:01:28.079 --> 00:01:31.680
They are the things that you do every day that will help you reach your goals.
00:01:31.840 --> 00:01:38.719
If your habits are inconsistent or if they don't align with your goals and values, you will not be able to achieve success.
00:01:38.959 --> 00:01:41.599
Let's start by looking at your daily habits.
00:01:41.840 --> 00:01:44.480
What does a typical day look like for you?
00:01:44.640 --> 00:01:47.680
What does your typical day look like in the morning?
00:01:47.920 --> 00:01:49.920
What are your typical activities?
00:01:50.239 --> 00:01:53.680
What does your typical day look like in the afternoon?
00:01:53.920 --> 00:01:56.079
What are your typical activities?
00:01:56.319 --> 00:01:59.840
What does your typical day look like in the evening?
00:02:00.239 --> 00:02:02.879
What are your typical activities?
00:02:03.439 --> 00:02:09.039
Think back to the self-assessment that you took and apply those values here.
00:02:09.520 --> 00:02:13.360
Now think back to your short-term goals from chapter 4.
00:02:13.599 --> 00:02:17.199
Apply them to what your typical day should look like.
00:02:17.599 --> 00:02:20.879
What responsibilities do you have each day?
00:02:21.199 --> 00:02:25.360
Do your daily habits reflect your goals, values, and responsibilities?
00:02:25.599 --> 00:02:29.199
If not, it's time to establish a better daily routine.
00:02:29.360 --> 00:02:32.879
A habit is a routine or behavior that you perform regularly.
00:02:33.039 --> 00:02:40.400
It can be something as simple as brushing your teeth every day or as complex as maintaining your responsibilities at school, home, and work.
00:02:40.639 --> 00:02:45.840
Creating a daily routine can help you become more productive, efficient, and effective.
00:02:46.080 --> 00:02:53.520
It can also help reduce stress and anxiety, but most importantly, it can help you achieve your goals and maintain a healthy mindset.
00:02:53.759 --> 00:02:55.599
Establish a daily routine.
00:02:55.759 --> 00:02:59.919
A good morning routine helps you get the day started off on the right foot.
00:03:00.080 --> 00:03:04.800
It sets the tone for the day and gets you in the right mindset to achieve your goals.
00:03:04.960 --> 00:03:08.560
However, a good morning routine doesn't start in the morning.
00:03:08.719 --> 00:03:10.479
It starts the night before.
00:03:10.800 --> 00:03:14.560
An evening routine is just as important as a morning routine.
00:03:14.719 --> 00:03:18.560
It helps you wind down from the day and prepare you for a good night's sleep.
00:03:18.639 --> 00:03:23.039
This is important because quality sleep is essential for optimal performance.
00:03:23.199 --> 00:03:26.400
We will cover more about sleep in a later chapter.
00:03:26.639 --> 00:03:30.400
Creating an evening routine starts with setting a bedtime.
00:03:30.639 --> 00:03:33.759
This is the time you plan to be in bed and asleep.
00:03:33.919 --> 00:03:37.599
Your bedtime should be based on the time you need to wake up.
00:03:37.759 --> 00:03:43.919
If you need to wake up at 6 a.m., your bedtime should be right around 8 hours before, so 10 p.m.
00:03:44.240 --> 00:03:48.479
Once you have a bedtime, start working backwards to create your evening routine.
00:03:48.719 --> 00:03:55.120
For example, if your bedtime is 10 p.m., you may want to start getting ready for bed at 9 p.m.
00:03:55.439 --> 00:04:01.280
This gives you time to brush your teeth, wash your face, and take care of any nighttime responsibilities.
00:04:01.520 --> 00:04:12.400
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.
00:04:12.639 --> 00:04:18.480
After you have a general idea of your evening routine, it's time to start filling in the details.
00:04:18.800 --> 00:04:19.680
Bedtime.
00:04:19.920 --> 00:04:21.920
What are your responsibilities?
00:04:22.240 --> 00:04:24.480
What are your bedtime habits?
00:04:25.120 --> 00:04:27.680
What are your bedtime rituals?
00:04:28.319 --> 00:04:31.519
Now, let's start planning your morning routine.
00:04:31.680 --> 00:04:38.000
Your morning should include three main components physical activity, breakfast, and your daily goal setting.
00:04:38.160 --> 00:04:43.360
Your physical activity can be anything from a walk around the block to a full workout at the gym.
00:04:43.519 --> 00:04:46.959
It doesn't matter what you do as long as you get your body moving.
00:04:47.279 --> 00:04:52.560
Breakfast is important because it breaks the overnight fast and gives you energy for the day.
00:04:52.720 --> 00:04:57.360
It doesn't have to be a big meal, but it should be something that will give you sustained energy.
00:04:57.519 --> 00:05:02.319
We will talk more about fueling your body through nutrition in a later chapter.
00:05:02.480 --> 00:05:09.199
Your goal setting should include writing down your top priority for the day and creating a plan of action to achieve it.
00:05:09.439 --> 00:05:13.360
This is important because it helps you stay focused on your goals and values.
00:05:13.600 --> 00:05:16.879
For morning goals, what is your physical activity?
00:05:17.199 --> 00:05:23.360
Now that you have a plan to start and end each day, you can start planning your day to achieve your goals.
00:05:23.600 --> 00:05:28.240
Start by looking at your daily schedule and identify any free time you have.
00:05:28.480 --> 00:05:33.839
This is the time that you can use to establish new habits or rituals through your short-term goals.
00:05:34.000 --> 00:05:37.759
Then, decide what activities you will do during this time.
00:05:38.000 --> 00:05:40.160
You don't form new habits overnight.
00:05:40.399 --> 00:05:42.879
It takes time, effort, and consistency.
00:05:43.040 --> 00:05:47.759
But if you stick with it, eventually it will become a part of your daily routine.
00:05:47.920 --> 00:05:52.480
And before you know it, you will be one step closer to achieving your goals.
00:05:52.720 --> 00:05:58.959
Remember, your goal is to establish a daily routine that reflects your goals, values, and responsibilities.
00:05:59.120 --> 00:06:03.519
So take some time to plan your days, weeks, and months accordingly.
00:06:03.680 --> 00:06:06.480
And don't forget to have some fun along the way.
00:06:06.720 --> 00:06:09.839
Don't forget that your systems are always in motion.
00:06:10.000 --> 00:06:12.879
They will need to be adjusted as your life changes.
00:06:13.040 --> 00:06:18.160
The goal is to find a system that works for you and stick with it, then adjust it as needed.
00:00:00.000 --> 00:00:01.040
Chapter 5.
00:00:01.199 --> 00:00:08.240
Creating Systems That Work Manon Riaume was the first woman to play in an American Men's Sports League.
00:00:08.400 --> 00:00:20.320
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.
00:00:20.480 --> 00:00:27.679
Rhyom had a huge dream to accomplish something no woman had ever accomplished before, but she had a plan to get there.
00:00:27.920 --> 00:00:33.759
Manon Riaume, the first woman to play in an American Men's Pro Sports League 2021.
00:00:34.000 --> 00:00:39.119
Rhyom said, if you do the right things long enough, the right things will happen.
00:00:39.359 --> 00:00:42.079
Do you ever feel like you're just spinning your wheels?
00:00:42.240 --> 00:00:45.840
That no matter how hard you work, you just can't seem to get ahead.
00:00:46.000 --> 00:00:47.039
You're not alone.
00:00:47.200 --> 00:00:48.880
Many athletes feel this way.
00:00:49.119 --> 00:00:52.960
The way to achieve goals is by creating systems that work.
00:00:53.200 --> 00:00:57.759
The good news is that there are specific steps you can take to create those systems.
00:00:58.000 --> 00:01:05.519
In Atomic Habit, James Clear writes, You do not rise to the level of your goals, you fall to the level of your systems.
00:01:05.680 --> 00:01:07.840
Your goal is your desired outcome.
00:01:08.079 --> 00:01:11.760
Your system is the collection of daily habits that will get you there.
00:01:12.000 --> 00:01:13.519
Clear 2018.
00:01:13.760 --> 00:01:20.719
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.
00:01:20.959 --> 00:01:23.200
Create daily habits and rituals.
00:01:23.439 --> 00:01:27.840
Daily habits are important because they are the building blocks that help your system.
00:01:28.079 --> 00:01:31.680
They are the things that you do every day that will help you reach your goals.
00:01:31.840 --> 00:01:38.719
If your habits are inconsistent or if they don't align with your goals and values, you will not be able to achieve success.
00:01:38.959 --> 00:01:41.599
Let's start by looking at your daily habits.
00:01:41.840 --> 00:01:44.480
What does a typical day look like for you?
00:01:44.640 --> 00:01:47.680
What does your typical day look like in the morning?
00:01:47.920 --> 00:01:49.920
What are your typical activities?
00:01:50.239 --> 00:01:53.680
What does your typical day look like in the afternoon?
00:01:53.920 --> 00:01:56.079
What are your typical activities?
00:01:56.319 --> 00:01:59.840
What does your typical day look like in the evening?
00:02:00.239 --> 00:02:02.879
What are your typical activities?
00:02:03.439 --> 00:02:09.039
Think back to the self-assessment that you took and apply those values here.
00:02:09.520 --> 00:02:13.360
Now think back to your short-term goals from chapter 4.
00:02:13.599 --> 00:02:17.199
Apply them to what your typical day should look like.
00:02:17.599 --> 00:02:20.879
What responsibilities do you have each day?
00:02:21.199 --> 00:02:25.360
Do your daily habits reflect your goals, values, and responsibilities?
00:02:25.599 --> 00:02:29.199
If not, it's time to establish a better daily routine.
00:02:29.360 --> 00:02:32.879
A habit is a routine or behavior that you perform regularly.
00:02:33.039 --> 00:02:40.400
It can be something as simple as brushing your teeth every day or as complex as maintaining your responsibilities at school, home, and work.
00:02:40.639 --> 00:02:45.840
Creating a daily routine can help you become more productive, efficient, and effective.
00:02:46.080 --> 00:02:53.520
It can also help reduce stress and anxiety, but most importantly, it can help you achieve your goals and maintain a healthy mindset.
00:02:53.759 --> 00:02:55.599
Establish a daily routine.
00:02:55.759 --> 00:02:59.919
A good morning routine helps you get the day started off on the right foot.
00:03:00.080 --> 00:03:04.800
It sets the tone for the day and gets you in the right mindset to achieve your goals.
00:03:04.960 --> 00:03:08.560
However, a good morning routine doesn't start in the morning.
00:03:08.719 --> 00:03:10.479
It starts the night before.
00:03:10.800 --> 00:03:14.560
An evening routine is just as important as a morning routine.
00:03:14.719 --> 00:03:18.560
It helps you wind down from the day and prepare you for a good night's sleep.
00:03:18.639 --> 00:03:23.039
This is important because quality sleep is essential for optimal performance.
00:03:23.199 --> 00:03:26.400
We will cover more about sleep in a later chapter.
00:03:26.639 --> 00:03:30.400
Creating an evening routine starts with setting a bedtime.
00:03:30.639 --> 00:03:33.759
This is the time you plan to be in bed and asleep.
00:03:33.919 --> 00:03:37.599
Your bedtime should be based on the time you need to wake up.
00:03:37.759 --> 00:03:43.919
If you need to wake up at 6 a.m., your bedtime should be right around 8 hours before, so 10 p.m.
00:03:44.240 --> 00:03:48.479
Once you have a bedtime, start working backwards to create your evening routine.
00:03:48.719 --> 00:03:55.120
For example, if your bedtime is 10 p.m., you may want to start getting ready for bed at 9 p.m.
00:03:55.439 --> 00:04:01.280
This gives you time to brush your teeth, wash your face, and take care of any nighttime responsibilities.
00:04:01.520 --> 00:04:12.400
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.
00:04:12.639 --> 00:04:18.480
After you have a general idea of your evening routine, it's time to start filling in the details.
00:04:18.800 --> 00:04:19.680
Bedtime.
00:04:19.920 --> 00:04:21.920
What are your responsibilities?
00:04:22.240 --> 00:04:24.480
What are your bedtime habits?
00:04:25.120 --> 00:04:27.680
What are your bedtime rituals?
00:04:28.319 --> 00:04:31.519
Now, let's start planning your morning routine.
00:04:31.680 --> 00:04:38.000
Your morning should include three main components physical activity, breakfast, and your daily goal setting.
00:04:38.160 --> 00:04:43.360
Your physical activity can be anything from a walk around the block to a full workout at the gym.
00:04:43.519 --> 00:04:46.959
It doesn't matter what you do as long as you get your body moving.
00:04:47.279 --> 00:04:52.560
Breakfast is important because it breaks the overnight fast and gives you energy for the day.
00:04:52.720 --> 00:04:57.360
It doesn't have to be a big meal, but it should be something that will give you sustained energy.
00:04:57.519 --> 00:05:02.319
We will talk more about fueling your body through nutrition in a later chapter.
00:05:02.480 --> 00:05:09.199
Your goal setting should include writing down your top priority for the day and creating a plan of action to achieve it.
00:05:09.439 --> 00:05:13.360
This is important because it helps you stay focused on your goals and values.
00:05:13.600 --> 00:05:16.879
For morning goals, what is your physical activity?
00:05:17.199 --> 00:05:23.360
Now that you have a plan to start and end each day, you can start planning your day to achieve your goals.
00:05:23.600 --> 00:05:28.240
Start by looking at your daily schedule and identify any free time you have.
00:05:28.480 --> 00:05:33.839
This is the time that you can use to establish new habits or rituals through your short-term goals.
00:05:34.000 --> 00:05:37.759
Then, decide what activities you will do during this time.
00:05:38.000 --> 00:05:40.160
You don't form new habits overnight.
00:05:40.399 --> 00:05:42.879
It takes time, effort, and consistency.
00:05:43.040 --> 00:05:47.759
But if you stick with it, eventually it will become a part of your daily routine.
00:05:47.920 --> 00:05:52.480
And before you know it, you will be one step closer to achieving your goals.
00:05:52.720 --> 00:05:58.959
Remember, your goal is to establish a daily routine that reflects your goals, values, and responsibilities.
00:05:59.120 --> 00:06:03.519
So take some time to plan your days, weeks, and months accordingly.
00:06:03.680 --> 00:06:06.480
And don't forget to have some fun along the way.
00:06:06.720 --> 00:06:09.839
Don't forget that your systems are always in motion.
00:06:10.000 --> 00:06:12.879
They will need to be adjusted as your life changes.
00:06:13.040 --> 00:06:18.160
The goal is to find a system that works for you and stick with it, then adjust it as needed.
