THURS: Preloading with Intention
To be honest, this post today is a fancy way of saying that planning is important. I won’t be telling you anything that you don’t already know today, but perhaps it might help to see just how scientifically proven it is that planning increases our chance of success when it comes to adherence.
We know that if in the morning we commit to attend the gym after work, we have a far greater chance of doing so than if we had no plan at all, and attempt to figure it out once work is already finished. That’s not all that much of a a revelation. However, where most goals get sidetracked is that we don’t plan for variance.
The Heath brothers talk about preloading with “implementation intentions”, a concept that psychologist Peter Gollwitzer has studied when it comes to human behavior. In these intentions, we plan for variance. We plan for what we do if we are exhausted by day’s end and now don’t feel like training. We plan for friends who text to go to happy hour, and what we do when we find out the fridge is barren of healthy food. This preloading lets us not be sidetracked when things don’t go our way.
The Power of Moments reveals that in a clinical setting, preloading doubled on time assignments with in students, doubled the amount of women who performed breast self-exams, and reduced recovery time by patients who had hip or knee replacement by half.
Planning is scientifically effective.
I think that the greater opportunity here for most of us is not in our day-to-day routine (though I am not overlooking the basic need to establish daily routine first), but if we zoom out and look at our goals from a macro perspective. What is your goal? And what implementation intentions do you have in place if after three or four weeks, things aren’t going your way? If you don’t have any, you might find yourself unprepared for variance, and in a position where quitting might look like the best choice.
Avoid the mental taxation of unexpected variance by planning. Not just, “I am going to the gym after work”, but a list of responses that you have in place for yourself for any type of disruption to your plan.
It’s like your own manual for what to do when autopilot fails and you must navigate the storm on your own.
First, for Strength.
5/s Bulgarian Split Squats
6 Ring Miyagis
10 Barbell Row
Complete 1 set every 5 min. for 20 min.
Then, for Conditioning.
In co-ed teams of 3. For time.
A) 1,500m Row (total)
B) 60 Burpees (total)
C) 400m Sprint Relay (1 each)
(20 min cap)