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Presented by Tracksmith:
I’m not gonna lie, I’m pretty amped on the upcoming journaling challenge. So far, more than 75 of you have signed up! If you missed the details, read this. Big perks (aside from a community of new friends to help keep you accountable): an exclusive 25% off discount to Baronfig and access to a Zoom conversation to chat through our biggest takeaways in August. The challenge starts on Monday morning, July 12, so there’s still time to sign up by becoming a paid subscriber to the newsletter, here:
Appropriately, I wanted to make this week’s installment of the Weekly Hurdle all about habit formation. For some of us over the next 30 days, that will include a regular journaling practice. For others, perhaps you’ve got other goals. Maybe you’re focused on drinking two bottles of water a day or making time for 10 minutes of meditation on Saturday mornings. Whatever habit you’re trying to engrain in your routine, there’s no denying that a good set of them can make or break your success. And, whether you’re trying to form a good habit or break a bad one, both can have their fair share of challenges.
Ready to home in on a new habit? Here are four things to keep in mind:
Real interest: You should want to get on board with a specific habit because it’s something that interests you. If you’re doing it because you see someone else doing it but don’t feel any personal tie to it, then the habit surely won’t stick. A great example: Maybe you’ve seen one-too-many Insta-yogis in your feed and think that yoga looks cool (because, it totally does!). However, you don’t actually enjoy yoga and would much rather sweat doing other things, like rollerskating (the trend of 2020) or dancing with friends. That’s OK! Double-tap their photos clad in Alo and Lululemon, and then find a different habit that resonates more with you and your desires.
Routine: If you want to make something a habit, then you’re going to have to make it routine. That means, find a time during your schedule where this habit can fit in and stay in. For someone who has to be at work early in the morning, it may be difficult to make morning fitness a regular habit, for example. However, this person may be able to plug in a regular 20-minute walk during their lunch break or commit to an evening exercise practice. If the habit’s a hassle to fit in, that’s no good.
Rigidity: Be firm in making your habit a constant practice. Commit to this habit like you would a catch-up with a good friend or a work meeting. Also: Give it a specific time allotment. For example, if you’ve hopped on the Peloton train and want to commit to one class a week, make sure you don’t just give yourself those 45 minutes. Plug in the 10-or-so minutes before to change and prep, and the 20 minutes afterward for a shower (or, perhaps a dry-shampoo-and-change, situation). This way, you have less room for excuses and won’t be rushing onto the next thing too soon.
Reflect: After 30 days of doing this habit regularly, ask yourself — how does this new addition to my life make me feel? Is it building you up? Is it still difficult? Have an honest conversation and do a deep dive into what’s working, what’s not, and how you can continue on in your efforts.
One last tidbit that doesn’t start with R: Make sure to start small. You want this thing to be doable rather than overwhelming. So, while you may eventually want to be the kind of person who stretches for 15 minutes every morning before you drink coffee (same, really) — start with working in a habit to do 10 minutes twice a week. Then, grow from there. Small wins lead to big wins, and all wins lead to happiness.
Prompt: What’s one habit you want to integrate into your regular routine, and what’s a good way for you to begin this coming week?
A huge thank you to my sponsor, Tracksmith, for sponsoring this week’s newsletter.
Tracksmith is a Boston-based performance running brand dedicated to the community, style, and culture of running. Putting on my Tracksmith gear makes me feel fast. That may sound a little silly, but even the science shows that when you feel good, you can perform better.
On top of just feeling good about my gear, I also feel really, really excited about partnering with Tracksmith because it’s unlike any partnership I’ve brought to you all before. The company has offered to donate 5 percent of every purchase using the code “HURDLE” back to Girls on the Run to help drive change. You'll also get free shipping on your order, too.
Be sure to check out Tracksmith's new summer collection, featuring styles for training and racing in hot weather. My go-to picks at the moment are the Allston short, the Twilight crop tank, and — don’t sleep on the crew socks. Do some good today, head to Tracksmith.com/Hurdle and use code “HURDLE” to get free shipping and support Girls on the Run.
HIGHLIGHTS OF THE WEEK
LISTEN: How to Give & Receive Hard Feedback from Girlfriends & Business
Sheeeeeesh. Lots of takeaways in this episode from Brittany Driscoll. Trust me, learning how to better navigate the feedback loop can be a game-changer in both your personal and professional relationships.
SHOP: The Wolaco Warehouse Sale
WOW deals on deals on deals. My go-to short, the WOLACO 7-inch biker, is on sale for $32 from $50! Another favorite? The Fulton Full Legging on sale for $52 from $85.
READ: Allyson Felix on Her New Lifestyle Shoe Company and Training for
Her First Olympic Games as a Mom from SELF
As many of you know, Allyson Felix (listen to her episode of Hurdle) recently qualified for her fifth Olympics, which will be her first as a mom. Her motivation for creating change runs far beyond the finish line as she experiences motherhood and launches her new brand Saysh. Love this read from my old colleague Leta Shy.
WATCH: Meditation with Jonah Hill
This gives me low-key ASMR vibes, although I’m not all that sure what it is. I laughed. You probably will too. You’re welcome.
🎧 NEW PODCAST EPISODE: #HURDLEMOMENT: 4 Simple, Expert-Backed Hacks to Level-Up Your Health
Lots of great feedback from this episode. What if I told you there were simple things you could do TODAY to get healthier that require little effort? I get it, change can be tough. But thanks to Dr. Jonathan Leary, CEO and founder of Remedy Place, we have insight into some of the must-try techniques to level-up your health. From hydration strategies to breathing techniques, the goal is to integrate new practices into your routine that you can keep up with.
🎧 NEW PODCAST EPISODE: 166. Alli Webb, Co-Founder of Drybar & Serial Entrepreneur
Alli Webb is a powerhouse. There's no two ways around it. This is an interview I dreamt of for some time, and I couldn't be more elated to bring it to the feed this week. For episode 166, Alli and I chat about the why and how: Why she cared so deeply about building a concept that revolved around self-care, and how she made it happen from the ground up. We also talk about the challenges that came hand-in-hand with her divorce, and what it's like building (still!) with her ex-husband. Plus: The hype behind her newest ventures including Okay Humans, Beckett & Quill, and the Girlfriends & Business podcast. Plus: Endless career advice, how she pivoted during COVID, and what it means to be Alli 2.0.
HURDLE SESSIONS: Check out these past picks!
How to Start (and Stay!) Running
How to Take Your Running to the Next Level
Intro to Freelance Writing
Intro to Podcasting
How to Turn Your Side Hustle Into Your Main Gig
Finding Your Power Alone
How to Build a Social Media Presence
Media Strategy for Fitness Professionals
AND * 30-Minute One-On-One Consulting Call *
LEAVE ME A VOICE MESSAGE! Whether you just want to say hi or have a question you want to ask, I’d love to hear from you! Bonus: Your listener question could be answered in an upcoming episode of the show! No topics are off limits.