Hi swimmers, this is the fourth and final part of our habit series. Previously we’ve talked about good habits, bad habits and weird habits of swimmers and we’ve seen great interest in the series! Today we will give you 5 tips to create and stick to good habits. These are valid in every case not only swimming training so you can use those both inside and outside of the pool!
This must be the most common mistake when you start creating goals and habits that are suppose to get you there…You want to solve all your problems at once or choose goals like ‚world peace’ and ‚be happy forever’ :)
Well the truth of great achievers is – they smart incredibly small while they dream big. You need to start with very small steps that can lead you to your ultimate goals later. Choose one common mistake you make while swimming freestyle and correct it. Than another and another one. after some time you’ll see how it all comes together as progress and will start showing up in your freestyle results.
Reframe your intention
I want to give you here three techniques that might help you stick to your habits.
Habits stacking – this works by attaching your new habit to something you are already used to doing. just fill in this sentence: „After/Before [established habit], I will [new habit].”
Implementation intention – reframe your plans as If/then sentences like „If I’have finished my work for the day then I’ll do 10 push-ups”
Schedule stuff! – this might seem too obvious to mention but look at your calendar now – do you see all your planned activities there? My point exactly… Believe me – it is much more probable you’ll do something if you’ve already booked some time to do it at exact time and place.
Celebrate every win
‚Not this again!’ – you think – ‚This positive thinking cliche’.
Well, let me give you some more scientific reason to do it:
Our brain has this logic loop built-in that feeds on being complimented. It is than attaching a feeling of satisfaction to the activity that you’ve considered a win and builds a feedback loop that basically makes you feel good while engaging in this activity.
This trick really works miracles and all you have to do to is to find 5 minutes every evening to find all you think is your daily victory – no matter how small.
Design what surrounds you
The rules are simple here – the harder it is for you to start a desired activity the less chance for you to turn it into lasting habit. People and things that surround you can make it easier for you to start so you should carefully design your environment.
Surround yourself with people that support your habits change and that will cheer you on when you stick to it.
Same thing with what surrounds you in physical world. If your goal is to go swimming more often – keep all the items you need ready to go next to your doors so you can just grab it and leave.
Pre-commit to activities
This is what I call ‚The Farmville Effect’ but it is in gamification marketing called Viral Pressure Mechanisms. In one sentence is the situation when you feel you owe somebody something and use it to motivate you. How to use it for good? Pre-commit! Tell your friend you’ll join her/him at the pool so you feel you’ll disappoint them if you stay on your couch instead!
Build good habits with Swimmo
One of the requirements of habit building is to have and keep data about our progress and identify the weak points of any behavior. In case of swimming training that is most of the time measurement and analysis of several key metrics and bio-metrics that show you how well you are doing and what you should focus on. Swimmo training watch for swimmers has over 30 different features designed to motivate you and give you the knowledge that is the central point of every successful training regime.
So go get one and start building long lasting habits with Swimmo Training Watch and App.