Workout of the Day
TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress.
In 15-18 minutes, build to a heavy, but not 1-RM, Clean & Jerk
(this is a warm-up and skill practice session, not part of the testing);
“Minute to Win It”
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Optional Finisher – Plank Series
Hold the following positions for 45-60 seconds each, with no rest between positions
Front Leaning Rest (plank from hands)
Plank from elbows
Side Plank Left
Side Plank Right
Written by George Economou
Habits…the day-to-day behaviors we find ourselves doing nearly automatically. Maybe you drink a glass of water upon waking, or go straight to brushing your teeth. Maybe it’s making a cup of coffee or smoking that first cigarette of the day (mmmmm, tastes so good). We’ve all got them, and I’m not going to judge anyone on good or bad habits…unless, of course, you ask me to.
Today’s post isn’t about building new habits – check out www.habitforge.com if you want help with that – but, rather, it’s on breaking habits. Again, good and bad are all relative terms, so just consider these techniques available for breaking any habit.
Giving credit where credit is do, everything you read from here on out is my interpretation of things I’ve read/heard in various Tony Robbins books and podcasts, and odds are he took these ideas from someplace else also and did a better job at packaging them.
All it takes to break a habit is a manipulation of the concept of pleasure and pain.
Here’s the idea – virtually every decision we make is either in an attempt to bring us pleasure, or to avoid pain:
- Take out the trash – avoid the pain of having to smell a nasty trash bin.
- Procrastination – avoid the pain of having to work!
- Hitting the snooze button – the immediate pleasure of 5 more minutes of sleep.
- Meal Planning – avoid the pain of not having food available when you’re hungry.
- Having a glass of wine – the immediate pleasure of a soothing drink.
- Go to the gym – could be to experience the pleasure of completing a workout most people would never attempt, or it could be to avoid the pain of feeling like a sedentary sack of potatoes.
Analyzing your own decisions is actually a fun little exercise and may give you some insight as to why you’ve been doing the things you’ve been doing. Be forewarned, you may not be thrilled with what you find out about yourself.
So how do we use pleasure and pain to get the upper hand on breaking a habit? You either need to find a way to make sure that not continuing your habit gives you lots of pleasure (a reward) or make it so that continuing your habit gives you so much pain, it outweighs the short term pleasure you receive by doing whatever it is you’re trying not to do. Check. Clear as mud.
I’ll use me as an example. I used smokeless tobacco for eight years…something I now consider a bad habit. I started as a sophomore in college, for reasons that cannot be covered in this blog post, and kept on for five years in the Marine Corps. I knew it was bad for me, and that it was placing me at a higher risk for cancer, but that wasn’t enough pain to outweigh the pleasure of throwing in a big ole’ pinch of Copenhagen long cut. Then, in the middle of a hot Fallujah summer day, I decided that I needed to quit. Actually wanting to stop was a good first step, but nowhere near enough to help break a chemical addiction…this was going to require some serious leveraging of pleasure and pain. Since I’ve never been really good at rewarding myself, I took to the path of pain. I reprogrammed my brain so that every time I got an urge to throw in a dip, I had to imagine biting into an apple and losing all of my teeth. This may not sound painful to some of you, but it was a recurring nightmare for me. It had to be a STRONG mental image, so I forced myself to feel the crispness of the apple, to feel the looseness of my teeth, and even to TASTE that copper-like flavor of blood. I made it as VIVID and INTENSE an image as possible because it was the only way I could fight off the urges. Believe it or not, it worked…cold turkey, on deployment.
Now, will this work for you? I can’t make any promises, but there’s really only one way to find out. My challenge to everyone reading this today is two-fold:
1. Run the little exercise on yourself and see if you can figure out why you make the decisions you make.
2. Pick a habit and manipulate pleasure or pain to illicit some kind of change.
Feel free to share your bad habit and propose a strategy or maybe seek some advice from your fellow Invicti.