To stay on your path, to get wins, to form healthy habits
Having a daily plan makes it far more likely you will do the things you need and want to get success.
This is why it is a habit of peak performers.
You can adopt the habits of peak performers!
How do you plan your day at the moment?
Ad hoc? In your mind? Written down?
A written schedule works well for many people, because we don’t remember.
Your schedule acts as your guide, prompt and you can tick off as you go, celebrating your success.
This celebration is an important part of habit formation.
Below I share a simple way you can get started.
3 steps.
This is a strategy I work on with people who come to see me.
It forms a foundation and a structure within which the content is uniquely filled with the things you want to do. Step by step.
Your content.
Planning
Each morning, set aside time to make your plan.
A notepad or journal and pen.
Make a list of all the things you need to do and want to do.
Your list includes activities that bring you joy and pleasure and fun.
It includes your exercises, meditation, recharge breaks, lunch and other day to day activities.
It will include other things you start re-engaging with…
Prioritising
This step is when you order your activities.
A, B, C.
A’s are your definites. They must be done today.
B’s are important, but can wait.
C’s…well, it doesn’t matter if they don’t get done.
Now you have a list of A’s to number according to what needs to be done first, second etc.
You may decide when to do certain jobs in the day.
For instance, if the job needs concentration and your ability to focus is best in the morning, this is the time allocated for that job.
This is periodisation.
Periodisation
Just as an athlete periodises their day into chunks, so can you.
When you do what and for how long.
To organise your activities, make them achievable and then time to recharge between.
For each activity you have a baseline — how long can you do it that is a good experience?
This is a key point.
Good experiences lead to good experiences.
In other words, what you do now and how, shapes what will come.
Working within your window of tolerance (this varies) will allow you to build you capacity in time.
More on the window in coming posts.
Some activities maybe short or broken into chunks.
Celebrate successes
Success is doing the activity in the best way you can.
In a way that meets your needs.
Yes, the numbers show a measure of progress, but needs met will take you where you want to go.
Needs over numbers.
In your own way, celebrate when you have met your needs and practiced in the best way.
The feeling of success feeds your motivation.
r.s.
Resources:
🚚 My daily newsletter to understand and overcome pain: https://open.substack.com/pub/richmondstace
📖 My book, Understand and Overcome your Chronic Pain: https://amzn.eu/d/hJm0hdG
🎥 Pain in the Person ~ two short films: https://www.youtube.com/@painintheperson/featured
🎙️ Podcast: https://youtu.be/nEa3UHb0Gos?si=QZuvP9541jzLz0UT