Your ability to focus unleashes enormous potential!
In a world filled with distractions, those who can consistently focus on what truly matters will achieve the most.
Here’s something important to understand:
It’s not about the goals you set up, but the systems you put in place that help you achieve those goals.
You can have the biggest dreams in the world, but without daily habits and routines to support them, they’ll remain just that — dreams.
Morning and evening routines are exceptionally powerful ways to start and finish your day right. These routines don’t just help you get things done. They help you believe, behave, and become the best version of yourself.
Systems Beat Goals Every Time
When I work with runners who want to make big changes in their lives, I don’t just ask them about their goals. I ask them about their systems. Success is not about intensity but consistency. This comes from having the right systems in place.
Think about it like this: If you want to get fit, setting a goal to “lose 20 pounds” isn’t nearly as effective as creating a system where you exercise four times a week and prepare healthy meals in advance. The goal gives you direction, but the system makes it happen.
Here are a few examples of systems that support running goals:
- Sleep system: At 9:00 PM, your bedtime alarm goes off, you turn off screens, and read a book for 30 minutes.
- Nutrition system: On Sunday, do meal prep for the week so healthy lunches are ready to grab.
- Morning system: For the first 30 minutes after waking up, don’t turn on your phone. Instead, get 5-10 minutes of direct sunlight.
- Mobility system: Every morning after drinking water, perform 5 minutes of toe raises, calf raises, or gentle stretching.
Your Brain on Routines
New York Times bestselling author Joe Dispenza says that repeated behaviors create neural pathways in our brains. When you perform the same routine consistently, it becomes automatic. Your brain doesn’t have to work as hard to make it happen. This frees up mental energy for other things.
Think about when you first learned to ride a bike. At first, it took all your focus. But after practice, you could ride without even thinking about it. Morning and evening routines work the same way.
What to Avoid Is Just as Important
Routines are often focused on the positive things that you’d like to do. But you can also focus on the things you want to avoid.
I don’t use my phone for the first 60 minutes of the day unless it’s to put on some music. I also avoid phone and computer screens 60 minutes before going to bed, since blue light can disrupt sleep patterns.
Many recreational runners can benefit from getting off their phones at night and sleeping more. Mindless scrolling and over-consuming content on autopilot can negatively affect your ability to think clearly.
Your Turn: Building Routines
Start small and keep it simple.
A few easy routines can make a big positive impact at the start and end of your day.
Beginner’s 3-Step Routine Builder:
- Choose just one habit: Pick one small morning action and one evening action that would most benefit your running. Examples: 5-minute stretching in the morning, setting out running clothes the night before.
- Connect it to an existing habit: Attach your new habit to something you already do daily. After I brush my teeth, I will do 5 stretches. After I set my alarm, I will set out my running clothes.
- Track your consistency: Use a simple calendar or journal to mark each day you complete your routine. Seeing a chain of successful days builds momentum.
After 2-3 weeks of consistency, add another small habit to your routine.
Success isn’t about willpower, it’s about designing your environment and habits to make success inevitable. The way you start and end each day sets the tone for everything in between.
With intentional routines, you’re not just reacting to life, you’re creating it.
What tiny routine could you start tomorrow that would support your running goals?
I’m genuinely curious – hit reply and share what system you’re planning to build. I read every email and love hearing what works for different runners.
Cheers,
Floris Gierman
P.S. In our Personal Best Program, we don’t just give you training plans – we help you build sustainable systems that last. Many runners in our community have transformed their running by focusing on daily habits rather than just race goals. If you’re ready to create routines that make your running progress almost inevitable, check out PBprogram.com. The right systems can make all the difference between occasionally good runs and consistent improvement!
