Habit-Stacking Worksheet

Instructions

Use this worksheet to create and refine habits that align with your goals and identity as an athlete. Follow the steps below to design a habit system that ensures consistent effort and long-term success.

Step 1: Define Your Identity

Prompt: What kind of athlete do you want to become? Write a single sentence that captures this identity.

Example: "I am a disciplined and consistent athlete who always shows up prepared."

Your Identity:
[Write your response here.]

Step 2: Identify a Key Habit

Prompt: What habit aligns with the athlete identity you’ve defined? Choose one specific habit that will support this vision.

Example: "Stretch for 10 minutes after practice to improve recovery."

Your Key Habit:
[Write your response here.]

Step 3: Create Your Habit Plan

Option 1: Habit Stacking

Prompt: Attach your habit to an existing routine using the formula: "After I [current habit], I will [new habit]."

Example: "After I finish tying my shoes, I will visualize my next game for 2 minutes."

Your Habit Stack:
[Write your response here.]

Option 2: Implementation Intentions

Prompt: Plan for specific situations using the formula: "If [trigger], then I will [response]."

Example: "If I feel tired after practice, I will still stretch for 5 minutes."

Your Implementation Intention:
[Write your response here.]

Step 4: Track Your Habit

Prompt: Use the table below to track your habit for the next 7 days. Check off each day you successfully complete it.

Day	Did You Complete the Habit? (Yes/No)	Notes or Reflections
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Step 5: Reflect on Barriers

Prompt: Think about obstacles that might prevent you from completing your habit. Write one potential barrier and how you’ll overcome it.

Example: Barrier: "I’m too tired after practice." Solution: "Start with a shorter version of the habit (e.g., 5 minutes instead of 10)."

Your Barrier:
[Write your response here.]

Your Solution:
[Write your response here.]

Step 6: Build Accountability

Prompt: Share your habit and plan with a teammate, coach, or accountability partner. Write their name below and schedule a time to check in with them.

Accountability Partner:
[Write their name here.]

Check-In Date:
[Write the date here.]

Reflection Questions

1. How does this habit align with the type of athlete you want to become?
2. What impact will this habit have on your performance?
3. What will you do to ensure you stay consistent even when motivation fades?

[Write your responses here.]