What's Your One Small Step?
That thing you want? It's probably easier to get than you even realize.
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Making a change can feel really overwhelming. But the old saying is true: Nothing changes if nothing changes. Sometimes, in order to make a change, you have to get to that point — right? That, I’m so fed up with my own BS that the cost of things staying the same actually feels worse than the discomfort that comes with change — point.
To lessen the difficulty of making a change, regardless of how big or small, I have a trick to share: One small step.
In practice, for example: I know that I’m off my game when I don’t stick to my regular journaling practice. Aside from the mental clarity and calm I get from putting pen to paper in the morning, I love the opportunity to look back on where my head was at different points. Alas, not journaling daily right now doesn’t feel awful, but I know that I want to get back to it. So, I ask the question:
What’s one small step I can take to get what I want?
In this case, it’s meeting myself with where I’m at. Instead of saying OK, I must go back to what I was doing, a full page of writing every day with a gratitude to cap things off, perhaps it’s every morning, just write down one thing you’re grateful for. Grace, it’s what’s for breakfast.
There’s no need to judge your beginnings so harshly.
Soon enough, ideally, that gratitude will become a part of my regular routine, and then getting back to that page — if that feels right — won’t feel so daunting.
… and it all begins with one small step.
No one graduates college without going to their first class. Or finishes a book without opening to the first page. A couple doesn’t become exclusive without that first date. Runs a marathon without the first step.
You get the idea. Simplify it, and things feel much less intimidating.
One small step. What will yours be?
Keep hurdling,
HIGHLIGHTS OF THE WEEK
I’m Listening To: Everything You Ever Wanted to Know About World Championships from the Ali on the Run Show
Appropriate, as by the time this newsletter comes out I’ll be on the ground in Budapest for the World Athletics Championships (WAC), joining my friends at On to watch a whole bunch of greatness. Lots of helpful information about the event in this episode, which features the ever-lovely Ali Feller in conversation with Kyle Merber, former professional runner and founder of The Lap Count. Merber likens WAC to “the Olympics but if it was only track and field events,” and that’s a great way to describe it. Questions answered like: How do the points systems work that get athletes here, how many athletes participate, what kind of prize money is up for grabs, and more.
I’m Watching: Spain vs. England in the FIFA Women’s World Cup Final this Sunday
To say that this World Cup has been one for the record books is an understatement. The 2023 World Cup is without a doubt the most attended women’s sporting event in history. As at August 4th, 1.7 million tickets were sold for the matches, smashing the previous Women’s World Cup ticket record of 1.35 million set by Canada in 2015. Read about the key partnerships on both Spain and England that could decide the final, here.
Gear I’m Loving: Dagne Dover Landon Carryall
Admittedly, this is my sneaky travel hack. The large is certainly small enough to not get cross-checked as my “personal item,” but fits a TON of stuff (and looks super sleek, too). On this trip, I’ve got a laptop, two microphones, my toiletries, a sweatshirt, a book, journal, and headphones inside with room to spare. Plus, it’s got a variety of internal pockets to easily stash, store, and organize — and is machine washable.
I’m Reading: Tools of Titans by Tim Ferriss
I reference this in this week’s 5-MINUTE FRIDAY; I picked it up off the shelf earlier this week and realized I never really dove into this book that I’ve had for years. I’ll dig into a chapter or two (they’re only a few pages each) every day and absorb new tips and tricks from high performers I admire (think Sophia Amoruso, Gabby Reece, Brene Brown, and more).
Quote I’m Loving: “Pain is a request for change.” — Kelly Starrett, DPT, in this week’s #HURDLEMOMENT
Thanks to LMNT — an electrolyte drink mix with everything you need and nothing you don't — for supporting Hurdle.
Gotta give some love to LMNT, zero-sugar hydration to support your active lifestyle. I’m the saltiest sweater (cute, I know). These electrolytes are my go-to to perform better. I like them not just because they taste great (the orange salt is my favorite), but they’re also without artificial ingredients, sugar, and coloring. With LMNT, you can:
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Head to DrinkLMNT.com/Hurdle to get a FREE LMNT sample pack with purchase. To claim this deal you must go to DrinkLMNT.com/Hurdle — no code necessary.
NEW PODCAST EPISODE🎧: 262. Alysha Newman, Olympian & Pole Vaulter
Alysha Newman recalls the day she slipped in the shower like it was yesterday. Preparing for the Tokyo Olympics, the Canadian pole vaulter almost lost everything after getting a concussion from a freak accident. Fast forward to today: She feels stronger and more mentally clear than ever heading into the World Championships in Budapest, ready for whatever comes her way thanks to work with Dr. Daniel Amen and a shift in some of her routines. In this week's episode, we talk about the sacrifices that come hand-in-hand with going after her Olympic dreams, her strategy for how she expends energy with friends and family, and her OnlyFans account. Plus: Why she stopped drinking, and what she's most excited about looking toward 2024.
NEW PODCAST EPISODE🎧 : #HURDLEMOMENT: Defining Mobility & Why It's Important With Kelly & Juliet Starrett
Do you know the difference between mobility and flexibility? How about why it's important to incorporate regular mobility work into your routine? Enter Juliet and Kelly Starrett, DPT, the husband and wife duo behind The Ready State and authors of the new book Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully. They're on the show this week talking about all things mobility:
What is it?
Why is it important?
What to do if you're lacking it? (and how to figure that out!)
What other lifestyle factors can play a major part in your overall mobility?
HOW CAN I SUPPORT HURDLE?
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Another (weekly) Hurdle conquered. Catch you guys next week.