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Presented by AG1:
I really enjoy journaling. The practice of it, for starters. It’s a calming way to start my mornings, sat down in a cozy chair next to a cup of my favorite Nespresso. Reflecting on the past 24 hours by putting pen to paper is a helpful way for me to process my emotions around the previous day’s events, and especially serene with the sun rising in the distance and my go-to Jazz Chill playlist buzzing in the background. I also appreciate the opportunity to page through the pages of past journals to see how I was feeling or thinking at a certain point in time. Transparently, I don’t have the best memory for detail — so writing detailed accounts is a special way to transport back to certain moments I really want to remember.
… despite how much I enjoy journaling and the fact that it’s good for me, I still fall off the bandwagon every once in a while. I’m human. Fun fact: Most struggle to form good habits — not because of a lack of self-discipline — but because we’re predisposed to repeat behaviors based on their immediate consequences. For instance, a good habit like journaling may not feel absolutely stellar after your first few words, but a bad habit like smoking or drinking provides an immediate boost of sorts — despite the potential longterm negative impacts.
When I fall off of the bandwagon with my good habits, it may be just for a few days. Other times, it’s weeks at a time. Recently, I went through a month-long stint where I neglected this otherwise staple part of my morning routine. I got back on the horse this past Monday. Here’s are my four helpful strategies for habit formation (or, erm, re-formation):
1. Meet Yourself With Where You’re At
More or less, I’ve followed the same journaling format for years. I write a page of “brain dump,” rambling on about this or that. Workouts and new contracts. A cute man I bumped into on the street. My frustrations over an annual rent increase. Then, at the end of that page, I cap off my musings with one gratitude from the past 24 hours. I find that, if I’m having a problem highlighting something great from the last day, then that’s a clear indication I’m not being fully present in the here and now.
But! When I’m in the process of getting back into the swing of things, sometimes I skip the whole brain dump part in favor of 30 seconds (yep, 30 total!) to write just a gratitude. This feels accessible, and not as much of a commitment when my head is otherwise “I want to get out to door and move my body.”
It’s like when you’re setting a SMART goal. A SMART hydration goal, for example, for someone who’s notoriously bad at drinking water wouldn’t be “I’m going to drink eight glasses a day.” That’s like going from 0 to 220mph. Instead, this person could find more success with a goal like “I’m going to drink two glasses of water a day,” since it’s more realistic to where they’re at currently. Realistic goals are a great launching pad for your big aspirations.
2. Stack ‘Em
Habit stacking is pure magic. Rather than pairing your new habit with a particular location or time, you pair it with a habit that’s currently engrained in your routine. Examples of this:
After I wake up, I brush my teeth then wash my face.
After I journal, I put on my workout clothes.
After I drink my coffee, I’ll text my best friend a morning gratitude.
After I shower, I’ll read 10 pages in a book.
By linking your new habit to a cycle that’s already engrained in your brain, you’re more likely to stick with it. James Clear, author of The New York Times bestseller, Atomic Habits, writes on this extensively. For more on the power of your habits, subscribe to his wildly popular newsletter.
In my situation, my journaling falls in a stack that looks like this: Coffee, breathwork, journaling, and fitness.
3. Find An Accountability Buddy
Buddies are the best. I told a friend that I felt a little off since I started neglecting the process of journaling. She offered to check in on me and hold me accountable after we started our usual banter throughout the day. In that conversation, we now trade one highlight from the past day, which is how I typically end my writing every morning. It’s nice to have a buddy, and now it’s something I look forward to.
If you’re thinking “but I don’t want to bother someone else!” — remember this: The people that love you want good things for you.
It’s OK to ask for help. You’re not a burden.
4. Establish A Reward Process
Everyone likes a reward. Using rewards to implement or alter habits can be an effective method to motivate yourself.
A more realistic example, in practice: I’ve made a conscious effort to stop buying coffee out most mornings, mostly because I have great caffeine at home — and it starts to add up pretty quickly now that Brooklyn iced coffees are $5.50+. I told myself that if I journal each morning during the week, then come Friday I can treat myself to my favorite neighborhood iced coffee. Of course, there’s an occasional exception for snagging java mid-week — but otherwise, it’s a nice thing to look forward to. In case you’re wondering, that means today is indeed an iced coffee day (!!).
And there you have it! Remember:
Any day can be your day one. You can even start over at 11:03 a.m. on a Friday (!!). It doesn’t need to be January 1, the first of a month, [insert other arbitrary option, here].
And! A lot of folks who you may perceive to have it all together with their routines and habits? They likely don’t. So, be easy on yourself, and find processes that really work for you. And if you, too, fall of the horse? Well, it’s never too late to get back on; it starts by being honest about what you really, truly want. The rest? It’s just logistics.
TELL ME: What’s one habit in your routine that makes you feel really good? What’s another that you aspire to do regularly?
Keep hurdling,
HIGHLIGHTS OF THE WEEK
I’m Watching: The Bachelorette
I’m not a Bachelor franchise loyalist who commits to watching in real time every Monday, but I’m definitely invested in this new season after catching the first two episodes on-demand. I really like Jenn’s vibe. She’s vocal about what she wants, and (in her words) I admire her mission to find a “ferocious love.”
Gear I’m Loving: Adidas Ultraboost 5X
Got these in the mail yesterday, and after the first two wears I can say for certain that they’re uber comfortable and compliment attracting. Really digging the color way (I opted for the halo silver to lucid pink fade), and the shoe’s also the lightest iteration of their signature Boost yet.
Prompt I’m Loving: What is one thing you can do today to help your future self tomorrow?
Quote I’m Loving: “My goals are very different now. I don’t expect to be at the front of the Boston Marathon fighting for the win over the last three miles anymore. But, at the same time … it’s fun to disrupt some people that I shouldn’t be beating.” — Des Linden, in my first-ever article for Marie Claire on the rise of the middle-age athlete
Thanks to AG1 — the daily foundational nutrition supplement that supports whole-body health — for supporting Hurdle.
I originally gave AG1 a try years ago because I was tired of taking so many supplements and wanted a single solution that supports my entire body and covers my nutritional bases. I wanted better gut health, a boost (or similar) in energy, immune system support, and also wanted a supplement that actually tastes great. And I can tell you — it checks all of those boxes.
In a recent study, AG1 revealed that participants had the same feelings of energy, focus, and supported digestion that I’ve had using AG1. For example, after 60 days, 91% of participants in a research study noticed they needed less coffee; after 90 days, 97% of study participants felt their digestion improved.
I shake up AG1 every morning after my workout, and truly it makes me feel energized and confident knowing that I’m doing something good for my body by giving it the nutrition I deserve — including 75 whole food-sourced ingredients, prebiotics, probiotics, adaptogens, and superfoods.
If you want to take ownership of your health, it starts with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3/K2 AND five free AG1 travel packs with your first purchase. Go to drinkAG1.com/hurdle.
NEW PODCAST EPISODE🎧: 309. In Good Faith: Nia Akins On Following Her Passions All The Way To Paris & Finding Solace In Music
This week I'm sitting down with Nia Akins, a Brooks professional runner who recently won the 800m race at the Olympic trials, punching her ticket to the Paris. We talk about her epic run and the feelings surrounding her first-ever trip to the Games, but actually start our conversation chatting about Nia’s other love — music and songwriting. We talk about the intersection of her two passions and geek out about Nia’s new song “Petals To The Fire”. We also have a beautiful conversation about Nia’s faith and the realization that she had about how to put less pressure on herself as an athlete and artist. Her advice to anyone looking to make a big life change and commitment to letting go of perfectionism is mega inspiring.
HOW CAN I SUPPORT HURDLE?
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Another (weekly) Hurdle conquered. Catch you guys next week.
One (new!!) habit I've created into my routine is legs up the wall after I wake up in the morning with listening to the Superhuman activation recording. I find it calming and I love feeling of resetting my circulation! A habit I'd aspire to add into my routine (consistently) is journaling check-ins to myself each morning. I am also an avid "journaler" but it ebbs and flows. I've found my better days are when I do the writing check-ins in the morning :) work in progress!
Great tips ✨💪