Habit-Stacking System for Athletes
Build Consistency. Align with Identity. Sustain Motivation.
Overview
“You do not rise to the level of your goals. You fall to the level of your systems.”
— James Clear
This worksheet will help you build habits that reflect who you are as an athlete. When motivation fades, habits take over. Let’s design a system that works—every day.
Step 1: Identity First
Prompt: Who are you becoming?
Write one sentence that defines your identity as an athlete.
Example:
I am a focused and relentless athlete who leads by example—on and off the court.
Your Identity Statement:
Step 2: Choose One Key Habit
Prompt: What small, repeatable habit aligns with that identity?
Pick something specific that moves you one step closer every day.
Example:
Review film for 10 minutes every night before bed.
Your Key Habit:
Step 3: Design Your Habit System
Choose one method to lock in your habit.
Option A: Habit Stacking
Attach your new habit to something you already do.
Formula:
After I [current habit], I will [new habit].
Example:
After I take off my shoes after practice, I will stretch for 5 minutes.
Your Habit Stack:
After I ___________________________________, I will ___________________________________.
Option B: Implementation Intention
Plan for challenging moments with a simple strategy.
Formula:
If [trigger], then I will [response].
Example:
If I feel unmotivated, then I will still show up and do the first 2 minutes.
Your Implementation Intention:
If ________________________________________, then I will ________________________________________.
Step 4: 7-Day Habit Tracker
Track your habit for the next 7 days. Don’t aim for perfect—just stay consistent.
| Day | Did You Complete It? (Yes/No) | Notes or Adjustments |
|---|---|---|
| Monday | ||
| Tuesday | ||
| Wednesday | ||
| Thursday | ||
| Friday | ||
| Saturday | ||
| Sunday |
Step 5: Identify and Overcome Barriers
What could get in the way? What’s your plan to overcome it?
Example Barrier:
I’m too tired after training.
Example Solution:
I’ll shrink the habit to 2 minutes and build back up.
Your Barrier:
Your Plan to Overcome It:
Step 6: Set Up Accountability
Who will help you stay on track? Share your goal and check in with them.
Accountability Partner:
Check-In Date:
Final Reflection
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How does this habit reflect the athlete you want to become?
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What long-term impact could this habit have on your performance?
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What will you do to stay consistent when motivation fades?