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3-2-1 Friday - Habits, Responses and Breathing

Hi everyone! It feels like we are well into Spring here in Colorado, which means there's snow right around the corner. This is week 3 of our test in this format. Let us know if you like it and have any feedback! Here are 3 tips from me, 2 quotes from others, and 1 link to consider this week…


A. Event + Response = Outcome

We can never control the events in our life. We couldn't control the current pandemic in the same way we can't control if someone cuts us off on the road. We can only control our response to these situations. Can we make it an opportunity to help us grow, or will we let these outside events affect us negatively to limit our growth? The outcome of this is determined by both the event and the response, not just the event. E+R = O

B. Re-start our Morning Routine If you are stuck at home, it's easy for us to lose our routines. We don't have the triggers we once had to carry out these routines, such as the morning commute. Let's rebuild and restart our morning routine by carrying out 1 or 2 small habits that we used to have and go from there. Once we have this foundation again we can stack on these habits - more on that in the link below called "Habit Stacking" 

C. Breathe through your nose Many of us overbreathe without knowing it. Breathing through our mouths is the quickest way to breathe in excess of what we require. The nose serves not only as a filter for cleaning and warming the air as it enters your body, but it also offers greater resistance, forcing better use of your diaphragm. In addition, breathing through the nose stimulates an area of your nasal sinuses that deliver nitric oxide (NO), which is not activated through mouth breathing. The benefits of NO include lower muscle soreness, lower blood pressure, and increased performance. Become more aware of how you are breathing throughout the day and focus on nasal breathing


A. “Leadership is not about being in charge. Leadership is about taking care of those in your charge.” - Simon Sinek B. “Every strike brings you closer to your next home run.” - Babe Ruth ONE LINK Habit Stacking: This is a powerful tool if you find yourself creating new habits repeatedly but not sticking to them. Start small, create changes after existing habits: 

E.g. After/Before [CURRENT HABIT], I will [NEW HABIT]

For more details and a solid TedX video check out this link:

Thanks for reading. Have a great weekend!

Coach Irish

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