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List number 1:  Sunday Prep:

It's difficult to schedule family, work, meetings, and training.   Be proactive rather than reactive to your weekly schedule. 

Set out the week: priority based on family, work, training, knowing crucial workouts

1. calendar
2. todo list

List number 2:   Gratitude list 

Each day 3 things you are grateful for. Can’t use the same thing every week. 

Makes you realize how good you have it.  Gives you joy, and appreciate and reach out to others.  Start the day off strong. 

 
List number 3:  Make a list of what is not ideal. 

Get a whiteboard, put it in your pain cave or somewhere you will see it 

1.     First Column: Write down on the board what is not ideal 

2.     Second Column:  Write down why?   Is it an explanation or an excuse?   Call yourself out on your excuses.   Take ownership and create a solution. 

• Excuses deny responsibility.
• Explanations allow for responsibility to be acknowledged, and the situation to be explored and understood. You take ownership!
• Excuses come from feelings of defensiveness that pop up when someone is feeling attacked. If you make an excuse it affects motivation and performance.
• Explanations occur when someone wants to be understood.

3.     3rd Column: List the priority 0-5  ( 5 is a top priority, O means you have no control ) 

Consider Change!

1.     When  you write it down you acknowledge it 

2.     When you define it as an excuse or explanation you take responsibility for what is not ideal

3.     Set the priority 

4.     Define how you will deal with it or ignore it (out of your control)