Habit Stacking Template for Athletes

Habit Stacking Template for Athletes

Instructions

Use this structured template to explore potential habit stacks that align with your athletic routine. Each section includes examples and prompts to guide you in building effective and professional-level habits.


1. Pre-Training/Practice Stacks

Mental Preparation

  • After I step onto the court/field, I will __________.
    • Example: Visualize a key moment I want to execute today.
  • After I lace up my shoes, I will __________.
    • Example: Review my practice focus points for 2 minutes.

Hydration and Nutrition

  • After I wake up, I will __________.
    • Example: Drink 16 oz of water with electrolytes.
  • After I prepare my gym bag, I will __________.
    • Example: Grab a pre-workout snack (e.g., a banana and nut butter).

Dynamic Warm-Up

  • After I arrive at the training facility, I will __________.
    • Example: Perform 5 minutes of mobility drills.
  • After I complete my first dynamic stretch, I will __________.
    • Example: Activate key muscle groups with resistance bands.


2. During Training/Practice Stacks

Skill Refinement

  • After I miss a shot/pass/play, I will __________.
    • Example: Focus on my technique and execute a correction.
  • After every drill, I will __________.
    • Example: Reflect on what went well and what needs improvement.

Recovery Integration

  • After every 30 minutes of practice, I will __________.
    • Example: Take a hydration break.
  • After every intense drill, I will __________.
    • Example: Perform a brief breathing reset (e.g., box breathing for 30 seconds).

Mindset Reset

  • After I notice frustration or distraction, I will __________.
    • Example: Pause and recite a positive affirmation.
  • After I hear feedback from a coach, I will __________.
    • Example: Repeat it internally and plan how to apply it.


3. Post-Training/Practice Stacks

Recovery Routine

  • After I finish practice, I will __________.
    • Example: Hydrate with a post-workout recovery drink.
  • After I stretch my legs, I will __________.
    • Example: Foam roll for 5 minutes.

Performance Review

  • After I log my stats from practice, I will __________.
    • Example: Review one game film clip for analysis.
  • After I eat my post-practice meal, I will __________.
    • Example: Journal one thing I learned today.

Tracking and Journaling

  • After I put my gear away, I will __________.
    • Example: Log my training data in my performance tracker.
  • After I finish journaling my wins, I will __________.
    • Example: Set one intention for tomorrow’s training.


4. Game-Day Stacks

Mental Focus

  • After I wake up, I will __________.
    • Example: Spend 5 minutes visualizing successful plays or outcomes.
  • After I put on my uniform, I will __________.
    • Example: Listen to a specific playlist to get in the zone.

Physical Readiness

  • After I warm up with the team, I will __________.
    • Example: Perform my individual activation routine.
  • After I hydrate before the game, I will __________.
    • Example: Eat a quick carb-rich snack.

Performance Anchors

  • After I miss a play, I will __________.
    • Example: Reset with one cue (e.g., “Next play mentality”).
  • After each timeout, I will __________.
    • Example: Refocus by repeating my game-day mantra.


5. Daily Recovery and Wellness Stacks

Sleep Optimization

  • After I set my alarm for tomorrow, I will __________.
    • Example: Dim the lights in my room.
  • After I brush my teeth, I will __________.
    • Example: Spend 10 minutes stretching or meditating.

Nutrition Habits

  • After I wake up, I will __________.
    • Example: Prepare a protein-packed breakfast.
  • After every meal, I will __________.
    • Example: Log my nutrition in my food tracker.

Mindset and Gratitude

  • After I finish dinner, I will __________.
    • Example: Write down 3 things I’m grateful for that day.
  • After I complete my evening routine, I will __________.
    • Example: Reflect on one thing I learned today.


6. Teamwork and Leadership Stacks

Building Relationships

  • After I enter the locker room, I will __________.
    • Example: Greet 3 teammates with encouragement or positivity.
  • After every practice, I will __________.
    • Example: Thank a teammate or coach for their effort or support.

Communication and Support

  • After I notice a teammate struggling, I will __________.
    • Example: Offer a positive word or actionable feedback.
  • After a game, I will __________.
    • Example: Initiate a short team debrief to discuss lessons learned.


Reflection Questions

  1. Which of these habit stacks resonates most with your current routine?
  2. How can you personalize these stacks to align with your goals and identity as an athlete?
  3. What will you do this week to implement one new habit stack?