PILLAR 10 ROUTINES & HABITS OF EXCELLENCE OF EXCELLENCE 16 Tips On Becoming A Machine of Consistency (#1) Peak Performance Made Simple (#2) Motivation Is Like Bathing (#3) The Compound

© Brian Cain Peak Performance, LLC. All rights reserved. Do not duplicate, distribute or train from this material without written permission. www.BrianCain.com

141 THE BRIAN CAIN EXPERIENCE | 12 PILLARS OF PEAK PERFORMANCE

PILLAR 10

ROUTINES & HABITS OF EXCELLENCE

16 Tips On Becoming A Machine of Consistency

§ (#1) Peak Performance Made Simple § (#2) Motivation Is Like Bathing § (#3) The Compound Effect & The Magic Penny § (#4) The Habit Loop § (#5) Triggers For Habits of Excellence § (#6) Key Components of An Elite Daily Routine § (#7) You Become The Average of The 5 People You… § (#8) Routine Is The Foundation of All Consistency § (#9) The 100 Year Old Teenager § (#10) The Hourglass Effect § (#11) The Dimmer Switch Effect § (#12) Make Associations Between Physical & Mental § (#13) Bookend Your Routines, Have A Definite Start & End § (#14) You Must Practice Your Routines § (#15) Shadow Training § (#16) Practice Makes Improvement


142 PILLAR 10 | HABITS & ROUTINES OF EXCELLENCE

(#1) PEAK PERFORMANCE MADE SIMPLE

M____________________________ +

H__________________________ =

PEAK PERFORMANCE

What’s one aspect of your current mindset that you feel has SERVED YOU WELL to this point in your life?

____________________________________________________________________________________________ ____________________________________________________________________________________________ What’s one aspect of your current mindset that you feel has NOT SERVED YOU WELL

to this point in your life? ____________________________________________________________________________________________ ____________________________________________________________________________________________ What’s one habit you keep that you feel has SERVED YOU WELL to this point in your

life? ____________________________________________________________________________________________ ____________________________________________________________________________________________ What’s one habit you keep that you feel has NOT SERVED YOU WELL to this point in

your life? ____________________________________________________________________________________________ ____________________________________________________________________________________________



I am your constant companion.

I am your greatest helper or your heaviest burden.

I will push you onward or drag you down to failure.

I am completely at your command.

Half the things you do, you might just as well turn over to me, and I will be able to do them quickly and correctly.

I am easily managed; you must merely be firm with me.

Show me exactly how you want something done, and after a few lessons I will do it automatically.

I am the servant of all great men.

And, alas, of all failures as well.

Those who are great, I have made great.

Those who are failures, I have made failures.

I am not a machine, though I work with all the precision of a machine.

Plus, the intelligence of a man.

You may run me for profit, or run me for ruin;

it makes no difference to me.

Take me, train me, be firm with me and I will put the world at your feet.

Be easy with me, and I will destroy you.

Who am I?

I am a h !

Author Unknown



(#2) MOTIVATION IS LIKE B__________________________________ “The key to success is to do a little a lot, not a lot a little”

Dr. Rob Gilbert

What’s are you doing or what are you going to do a little a lot as a habit of excellence

to help train your elite mindset? ________________________________________________________________________________________________________________

(#3) THE COMPOUND EFFECT & THE MAGIC PENNY The Compound Effect - A Book By Darren Hardy

Do you want $3,000,000 or $0.01 x 2 for a month? CIRCLE ONE BELOW!

$3,000,000 – PENNY THAT DOUBLES EVERY DAY FOR A MOTH

$0.01 x 2 =

1 Day $0.01 2 Days $0.02 3 Days $0.04 4 Days $0.08 5 Days __________ 6 Days _____________ 7 Days ______________ 8 Days ____________ 9 Days __________ 10 Days ___________ 11 Days _____________ 12 Days __________ 13 Days ________ 14 Days ___________ 15 Days _____________ 16 Days __________ 17 Days ________ 18 Days ___________ 19 Days _____________ 20 Days __________ 21 Days ________ 22 Days ___________ 23 Days _____________ 24 Days __________ 25 Days ________ 26 Days ___________ 27 Days _____________ 28 Days __________ 29 Days ________ 30 Days ___________ 31 Days _____________

“It’s the s that stops most people.” Dr. Rob Gilbert

How are you putting the compound effect into play for yourself? ________________________________________________________________________________________________________________

________________________________________________________________________________________________________________



(#4) THE H___________ LOOP The Power of Habit – A Book By Charles Duhigg

What’s a habit loop that you hold in your life that maybe you were not aware of until

now? _______________________________________________________________________________________________________________

_______________________________________________________________________________________________________________

(#5) TRIGGERS FOR HABITS OF EXCELLENCE

iPhone reminders Dry erase markers on your bathroom mirror Doorway triggers

What will you set as an intentional trigger to put you into a routine and what will be the reward that you get?

_______________________________________________________________________________________________________________

(#6) KEY COMPONENTS OF AN ELITE DAILY ROUTINE

Read Brian Cain’s The Daily Dominator Do a daily mental practice exercise or meditation (I use Headspace) Call Success Hotline 973-743-4690 Watch Cain’s Monday Message & Listen to The Brian Cain Peak Performance Podcast



What’s a positive habit loop that you will start in your life now that you understand the habit loop and habit formation process?

________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________

“Keep the same trigger and the same reward, insert a new r .” Charles Duhigg

Author of The Power of Habit

(#7) YOU BECOME THE AVERAGE OF THE ____ PEOPLE YOU… You become the average of the five people you associate with most. Who are they?

Label + or - on whether they are getting you closer or further from your goals. 1) __________________________________________________________________________________________________

2) _________________________________________________________________________________________________

3) _________________________________________________________________________________________________

4) __________________________________________________________________________________________________

5) _________________________________________________________________________________________________ “The key to establishing successful habits is to do a little a lot, not a lot a little. It is often the start that stops most people when creating habits because they try to create too many habits at once. Start small and build off of your simple success”

Brian Cain



(#8) ROUTINE IS THE FOUNDATION OF ALL CONSISTENCY Please write out and share some of your current everyday routines.

_______________________________________________________________________________________________________________ _______________________________________________________________________________________________________________ _______________________________________________________________________________________________________________

“The secrets of success are hidden in the r of our daily lives.” Brian Cain

(#9) THE 100-YEAR-OLD TEENAGER _____________________________________________________________________________________________

(#10) THE HOURGLASS EFFECT ________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________

(#11) THE DIMMER SWITCH EFFECT

What’s a dimmer switch or a light switch that you dim into or flip in your life?

_____________________________________________________________________________________________ _____________________________________________________________________________________________

(#12) MAKE ASSOCIATIONS BETWEEN PHYSICAL & MENTAL What’s an association that you make between something that you do physically with a

mindset that you want to have?

_____________________________________________________________________________________________ _____________________________________________________________________________________________



“I have a lot of routines. I have routines that I follow when I wake up in the morning, when I get to the ballpark, for how I warm up before the game and for how I compete one pitch at a time. I then have routines for what I do after the game before I leave the park and when I get home after the game. A lot of people get bored with routines; I would not be here without them.”

Matt Carpenter 2013, 2014 MLB All-Star & TCU Horned Frog

(#13) BOOKEND YOU ROUTINES - HAVE A DEFINITE START & END

____________________________________________________________________________________ ____________________________________________________________________________________ ____________________________________________________________________________________

Please write out at least three start-up and shut-down routines you will begin to employ in your life – how you will funnel in and out of those routines or bookend those segments of your day to help you become more consistent.

START-UP ROUTINE SHUT-DOWN ROUTINE _______________________________________________________ ________________________________________________________ _______________________________________________________ ________________________________________________________

START-UP ROUTINE SHUT-DOWN ROUTINE _______________________________________________________ ________________________________________________________ _______________________________________________________ ________________________________________________________

“To be consistent over time you must be able to describe what you do as a p , as a routine.”

Jim Collins Author of Good to Great

“Failure to prepare is p t f .” John Wooden



(#14) YOU MUST PRACTICE YOUR ROUTINES

PRESTON MORRISON & PRACTICING THE ROUTINE

(#15) SHADOW TRAINING / BOXING / PITCHING / COMPETING

5 REASONS WHY WE DO SHADOW WORK

1) ________________________________________________________________________________________ 2) _______________________________________________________________________________________ 3) _______________________________________________________________________________________ 4) ________________________________________________________________________________________ 5) _______________________________________________________________________________________



“The backbone of confidence is preparation, consistency and routine.” Brian Cain

“Separation is in preparation.”

Russell Wilson Super Bowl Winning Quarterback

Seattle Seahawks

(#16) PRACTICE MAKES PERMINANT & IMPROVEMENT

Please write out your best preparation strategies for performance and then share

with others what you do. _____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________________________________

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PILLAR 10 ROUTINES & HABITS OF EXCELLENCE OF EXCELLENCE 16 Tips On Becoming A Machine of Consistency (#1) Peak Performance Made Simple (#2) Motivation Is Like Bathing (#3) The Compound

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