As we welcome the New Year, many of us set resolutions or identify areas for personal improvement. The key to achieving success in any area is consistency, and the foundation of consistency lies in creating habits.
How many players or parents have tried to incorporate a habit or resolution into daily life, only to fail miserably? My guess is almost everyone. Starting a new habit can be challenging, even when we know it’s beneficial.
However, there is a simple and effective way to create habits that stick. In Charles Duhigg’s book The Power of Habit, he explains the “Habit Loop” and explores how habits are formed and sustained. If you’re interested, I highly recommend reading the book. Here’s a summary of the concept:
The 3 R's of Habit Change
Reminder or Cue – A trigger that initiates or reminds you of the behavior.
Routine – The action or behavior you are trying to integrate into your daily life.
Reward – The benefit or satisfaction you gain from completing the action.
To create a reminder or cue, you could set a notification on your phone. However, it’s often more effective to attach the new habit to something you already do. For example, every time you walk into the kitchen in the morning, you can drink a tall glass of salted or electrolyte water.
Using a calendar can also be a powerful tool. Place one on the fridge and mark off each day you perform the habit. This serves as both a reminder and a reward. Studies show it takes about 30 days of consistent practice for your brain to begin automatically incorporating the habit into your routine.
For children and young adults, small incentives can make a big difference. Some might call it bribery, but if it works, why not? For instance, you could say, “If you practice dribbling for 10 minutes a day for a month, you’ll earn new shoes or a soccer ball.” Pair the habit with a reminder and encourage them to track their progress on the calendar.
Another effective strategy for parents is to encourage their children to form habits. Make it a family activity or competition to stay accountable. Identify a healthy habit you and your child can adopt together, print out a calendar, and track your progress. Whether it’s a winner-takes-all scenario or just mutual accountability, the chances of maintaining the habit improve significantly.
If you aspire to be a great soccer player or athlete, developing strong habits and routines is essential. This is how your brain creates lasting change and builds success.
Thanks,
Ryan - Director of Coaching FC ARIZONA
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