Does Your Training Rely on Being Motivated?

How to implement the science of habit formation

3-Step Process for Building Habits

As we discussed in the first part of our Habits Blog Series, motivation is the most fickle of human states. It comes and goes. But science tells us that in order for training to be effective – not just physically, but also in terms of our mental health – it’s something we should do daily, not just when we’re motivated.

Other daily practices we have live in the automated space – they are habitual. Habits don’t rely on motivation because they are neurologically grooved – they’re pre-programmed decisions that don’t rely on a certain level of alertness or emotional state. Like how water naturally finds its way into the Grand Canyon, so can your training practice find its way ‘automatically’ into your day when you start to make it habitual.

We’ve been studying and implementing the science of habit formation to help our athletes leverage it their advantage. Our experience and research has led us to develop a simple 3-step process for building lifelong training habits: 

  1. Cue – The trigger that initiates the sequence of events that leads to starting a training session
  2. Routine – The training itself, which you should make easy and enjoyable
  3. Reward – A way to celebrate your wins and track your progress
Photo Credit: Matthew Tufts

Turn Your Grind into a Habit

On the Samsara Athlete Team, we can help you make lifelong change by learning how to make training a habit. Our process is based on the book ‘Atomic Habits’ by James Clear. 

Here’s a breakdown of how we do it: 

  1. Make the Cue Obvious – We have helped dozens of athletes find the ideal trigger that leads to training success.
  2. Make Craving Attractive – Training cannot be both a grind and a habit. To become a habit that you stick with, you have to love it. That’s why we build training programs rooted in natural patterns of human movement. Your brain is hardwired to enjoy this kind of movement. While it feels like play, it transforms your endurance, improves your strength and hones your athleticism.
  3. Make the Routine Easy – We will help you implement the small, pre-planning steps – like laying out your clothes the night before – that will pave the way to starting your daily training routine.
  4. Make the Reward Satisfying – The stories we tell ourselves matter. When you can engrain a positive mental dialogue about what you did and how it feels – you can literally re-write the narrative of your relationship with your body and training. Not only do we help you do that in strategic ways, but your whole Habit Cohort is there doing the same thing. Through weekly calls and online chat, you have our whole community behind you.

Did You Know Our Athlete Team Includes a Habits Cohort?

How The Habits Cohort Works:

  1. There is a chat space dedicated to Habit Seekers
  2. There are circuits & workout playlists that you choose from to create your custom routine
  3. We offer weekly check-in calls where we review your progress as well as share research and education into the science of habit formation
  4. There is a group tracker we use to celebrate successes and uphold accountability

Are you ready to start making lifelong change in your life? Learn more about the Athlete Team or register here

hawaii athlete team


Athlete Team registration is open for the fall season. Sign up today to reserve your spot!