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Thursday, December 5, 2024

Basketball - Better Habits Win Every Day

*Adapted from Blinkist

"We make our habits and our habits make us." Make a better routine an emphasis. As young people, you have a lifetime to benefit. 

Improve productivity with self-care. Blinkist examined sensible, evidence-based practices. Manage the details of self-care. 

Sleep 

  • Get 7-8 hours of sleep daily
  • Have a consistent bedtime (e.g. 10 PM)
  • The highest quality sleep occurs from 10 PM to 2 AM
  • Morning people had higher GPAs than night owls
Nutrition
  • Start with a glass of water when waking for hydration
  • Front-loading calories (breakfast) reduces overweight instead of more calories late in the day
  • Reducing eating hours (no more than 11 hours/day) reduces weight relative to longer or continued eating
Mindfulness 
  • We've reviewed many benefits
  • Start with 60 seconds (10 deep breaths)
  • Ideally extend it to at least 5-10 minutes
Exercise 
  • Experiment with a best time 
  • Your choice matters (could be bands, walking, weights)
Eat that frog
  • Get the hardest thing done first (prioritize)
  • Write the goals down
  • Only 3% of adults manage goals by writing them down and they achieve more
  • Checklists help with positive feedback
  • 80-20 rule, focus on the 2/10 most important
"The key to a successful routine is flexibility."

Summary:

Shoot for a full routine
Rehydrate and healthy breakfast
Mindfulness moment
Exercise "made to move"
Make a plan - attack our priorities 

Lagniappe. Win the details. 

Lagniappe 2. Coaches don't control a lot. 

 

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