Tag: habits

Monday Motivation: The Power of Yet

By Wild Violet

Early on in my Roller Derby journey, one of my trainers introduced me to the power of using the word “yet” when I came up against a skill or drill I could not do.

“I can’t do a stutter stop!”
“You can’t do a stutter stop YET.”

Adding that one word to the end of any frustrated statement helped to transform my outlook. I didn’t completely stop feeling frustrated when I hit walls, but I regained optimism that I would eventually scale over them.

The language we use can be powerful. The words we say inside our heads when we try something and struggle have the ability to hinder us further in our progress or give us a push to keep going.

“I can’t do it.”
“I suck at this.”
“I’m not good at this skill.”
“My body doesn’t work that way.”

Are we telling ourselves things we wouldn’t dream of saying to another skater? What if we change these types of thoughts?

“I can’t do it-YET.”
“I haven’t mastered this-YET.”
“I’m not good at this skill-YET.”
“My body doesn’t work that way-YET.”

See the difference?

We can only progress by trying-and sometimes failing-first. Forget what Yoda said, try and try again. In all new things we do, we need to put in the work to get where we want to go. We may not be there-YET-but moving forward is the only way to get there.

The next time that Negative Nelly voice in your head starts criticizing you, remember the power of language and turn it around. Look how far you have come already, and instead of seeing the road ahead as long and daunting, see it as an epic journey to be conquered. Each drill, practice, scrimmage, or bout is part of the adventure.

Don’t ever allow the one stopping you from getting there to be you. Change your language, and you can change your derby experience. 

Monday Motivation- Make that Habit!

 

By Photo Bomber

 

I need a lot of motivation to work out. Like a TON! My status quo is lying bed reading a book or scrolling through Facebook. I can seriously spend the entire weekend doing this. But that’s no good for roller derby.

When I got going in derby, at first I was motivated to get in shape enough to pass my MSRs. I signed up for Pump Up Your Jam with Roller Derby Athletics and found a quick and simple tool to get in shape. FAST!

In a matter of days I found myself getting stronger. That online community kept me motivated and interested. The second time I did it, I had less luck. Why? Because I did not power through all the workouts. And honestly, I was dissapointed that I had fallen back out of shape. (sad trombone).

A while back in my pre-roller derby life, I read The Power of Habit and worked on the habit of making habits. Which basically comes down to finding a trigger that I do every day (getting our of bed), and linking the desired habit to it (working out) and then coming up with a reward.

Knowing that I needed to whip myself back into shape for my first bout, I employed this tactic, along with the basic principles I had learned in PUYJ.

I set up a complicated workout plan, and required that I have an 85% success rate every week, crossing off the various self-assigned requirements, and bonuses to make up missed workouts. My reward was a new (desperately needed) pair of roller skates. The better I did in the workout program, the more money I could spend on my new skates. I figured if I couldn’t get my ass in gear enough to get in shape for derby, what was I doing spending big bucks on roller skates?

I enlisted a friend to be accountable to, I huffed and I puffed and I earned myself the middle level of roller skates. I was very happy– and happy being strong. Although my did friend say to me: “You know, people say you are more motivated by loss than by reward”. I thought on that.

The next time I fell out of shape (hey- life happens!) I figured I would try this loss theory.

I wrote out a check for $100 to a “charity” I did not like very much. I set up my complicated formula and I handed the envelope, addressed and stamped to my friend. I slogged through my core and my strength, my cardio and yoga. I hate starting at the beginning, but I realize, if I am cursing and swearing my way through my workout, then I am challenging my body, and I am getting fitter.

Once I get going with a habit, it eventually starts to self-sustain. I can let go of the reward end (or punishment) of things, once I wake up and crave my work-out.

Until then, I make sure to set my goal concretely, making sure it is measurable, specific, realistic, and time-bound, and I absolutely make sure to hold myself to the reward. If I skip the reward (“hey, getting in shape is it’s own reward!”). I lose trust in myself. Don’t skimp on the reward, and you will have a habit of making habits that you can use to crush your goals.