Mastering Habits: Law 2 - Make it attractive

Join host Valerie Alston on this episode of Car Ride Conversations for Sports Families as she dives into the science of habit formation and motivation. Learn how to connect habits to purpose, enjoyment, and identity, and discover practical tips from James Clear's book, 'Atomic Habits.' Valerie discusses the dopamine feedback loop, temptation bundling, and surrounding yourself with the right influences to build effective habits. Ideal for parents and young athletes aiming to improve mental toughness, resilience, and confidence, this conversation will help you build stronger relationships and lifelong skills. Tune in for actionable advice on making habits stick and avoiding negative behaviors. Don't forget to like, share, and subscribe for more insightful discussions!

00:00 Introduction to Motivation and Habits

00:20 Podcast Introduction and Host Welcome

01:07 Understanding the Second Law of Behavior Change

01:52 The Dopamine Feedback Loop

02:44 Temptation Bundling Explained

04:03 Practical Examples of Temptation Bundling

06:22 Combining Temptation Bundling with Habit Stacking

07:27 The Role of Belonging in Habit Formation

09:35 Surrounding Yourself with the Right People

12:48 Reframing Negative Habits

14:41 Interactive Questions for Listeners

18:44 Conclusion and Call to Action

Atomic Habits link: https://amzn.to/49rZNP4

Discussion questions:

1. What’s something you want to do every day — and something you need to do — and how could we pair them together?
2. Who are 2-3 people you’re around often who have habits you admire — and how do those habits influence you?(Friends, teammates, older players, etc.)
3. When you hear someone say “I have to go work out” vs. “It’s time to get stronger and faster,” how do those feel different?
4. What’s one habit you could make more attractive this week — and what would help make it feel more fun, social, or rewarding? (Could be schoolwork, workouts, even sleep routines)

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

If you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

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Kickstart Your Year: Build better habits - Make it Obvious

In this episode of Car Ride Conversations for Sports Families, host Valerie Alston discusses the importance of habit formation over motivation for achieving long-term goals. She dives into the science of habit formation and shares practical tips on building effective habits for athletes and their families. Valerie highlights the significance of making good habits obvious and bad habits invisible. She provides actionable strategies, inspired by James Clear's 'Atomic Habits,' for creating an environment conducive to achieving goals. Valerie also prompts listeners to engage in meaningful family conversations about identifying and implementing new habits. Join the conversation for insights on building mental toughness, resilience, and confidence while fostering stronger family relationships. Don't forget to share this episode and subscribe to Valerie's newsletter for more tips.

00:00 Introduction to Motivation and Habits

00:52 Welcome to Car Ride Conversations

01:26 Kicking Off January with Better Habits

03:19 Understanding Habit Formation

06:13 The Habit Loop Explained

09:11 Making Good Habits Obvious

10:56 Eliminating Bad Habits

12:17 Aligning Habits with Identity

14:11 Practical Tips for Building Habits

16:15 Family Discussion Questions

19:58 Conclusion and Next Steps

Atomic Habits link: https://amzn.to/49rZNP4

Discussion questions:

1. What’s one habit you do automatically without thinking?
2. What’s a good habit we could make more obvious this week?
3. What’s one distraction we could make less visible?
4. Where could we place reminders to help you succeed?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

If you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.com

Follow Me on:

Facebook: https://www.facebook.com/valstoncoaching

Instagram: https://www.instagram.com/valstoncoaching

Youtube: https://www.youtube.com/@valstoncoaching9666

Watch every episode of Car Ride Conversations here:

Navigating Athletic Slumps: Insights and Strategies

Every athlete experiences slumps—periods where performance doesn't meet expectations. In this episode of Car Ride Conversations for Sports Families, host Valerie Alston explores the nature of slumps, why they occur, and how to overcome them. Valerie shares her personal story of switching to left-handed hitting in softball and the growth that came from this challenging season. Learn about the importance of going back to basics, focusing on controllables, and maintaining a curious mindset. This episode provides practical advice for young athletes and their parents on how to navigate these tough periods and ultimately emerge stronger. Tune in for valuable tips on building mental toughness, resilience, and confidence. Remember to subscribe and share if you find this episode helpful!

00:00 Introduction: Understanding the Slump

01:09 Defining a Slump: What It Is and Isn't

02:59 Personal Story: Overcoming My Slump

07:55 Strategies to Break Out of a Slump

12:09 The Importance of Patience and Resilience

16:11 Interactive Q&A: Reflecting on Your Slump

20:19 Conclusion: Keep the Conversations Rolling

Discussion questions:

1. What part of your game feels like a slump right now — and what do you think that slump might be trying to teach you?
2. If we focused less on stats and more on small wins, what would success look like for you this week?
3. Can you think of a time when something felt hard in the moment but ended up helping you in the long run — like my switch-hitting story?
4. How can I support you during a slump without adding pressure?

Thanks for joining me on Confident, Calm, and Clutch Car Ride Conversations! If you found this episode helpful, please subscribe to the podcast so you never miss a moment. Share it with other parents or coaches who could use a little extra inspiration on the go.

For exclusive tips, tools, and updates join my newsletter at www.confidentcalmclutch.com/newsletter

For more specific tips on building mental toughness, buy my book Confident, Calm and Clutch: How to build confidence and mental toughness for young athletes using sports psychology

If you are a coach looking for ways to build mental toughness into your practices then check out my coaching resources (books, assessments, conversation starters, community and more) here.

***NEW COACHES PODCAST***

I’m getting ready to launch a brand-new podcast called The Clutch Academy where I’ll interview coaches across sports and levels to unpack this core question:

How do great coaches build athletes who are confident, calm, clutch and full of character?

If you’re a coach with something to share or know someone who should be on the mic I’d love to hear from you.

👉 Click here to apply to be a guest on The Clutch Academy

https://valstoncoaching.typeform.com/clutchacademy

Parents join my Facebook group to Help Your Athlete Gain Mental Toughness for Parents

Have an idea for a topic? Submit your idea here.

Questions? Comments? Ideas? Email me: valerie.alston@valstoncoaching.com

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