Atomic Habits

Be prepared & ready

It sounds TOO simple, but it’s true: getting your workout clothes out in the evening makes it so much easier to go out and work out without thinking too much. Surround yourself with things and cues that help you move forward.

The other way ‘round

The reverse of the first point: if the chocolate is still in the supermarket instead of in the cupboard or even on the table in front of you, the hurdle you have to overcome to reach the chocolate is much higher. Such small things can make a big difference.

Skipping

Skipping once is not so bad – but then definitely dont do it a second time. Two failures in a row is already a streak. The more often the habit of not doing something positive is established, the harder it will be to get back into it

BE who you want to be

instead of doing it: It makes an imperceptible difference to your brain whether you tell yourself “I want to be a great surfer” or “I am a great surfer”. This appropriation of being something gives the brain the signal that this is who we are. This is our identity.

Make your new habit obvious

then attractive, simplify it and finally give yourself as immediate a reward as possible. If you can see what helps you move forward and you have also made it easy for yourself to take a small step towards your goal, this helps enormously. If you also build in a small reward at the end, you are more likely to repeat it every time.

• Have a reminder on your cell phone or a small note on the dashboard in your car to remind you to stretch before surfing
• Plan your stretching in a fun way – with wild music or a friend
• Have your equipment ready to hand in your sports bag
• Reward yourself after the surf session with a chilled smoothie or similar – as a small initial reward for doing something good for yourself and your body in the long term and reducing injury