Alisa Camplin: 5 simple exercises to help you invest in yourself

I’m very passionate about learning new things, but – like many of us – I find I’m short on time. I’m sure I’m not the only one who would love to cuddle up on the couch and read every night, but it’s rarely possible. Instead, I use a trick called “coupling” – adding something new to an existing habit or combining elements of your everyday routine – to maximise my time for self-growth.

Every morning, I walk to clear my mind. I couple that part of my routine with a podcast or an audiobook, which also helps fuel my motivation to keep walking. It means I get 30 minutes every day to let my brain absorb new information that’s different from what I listen to during the working day. The pleasure I get from this is a reward in itself, but I also get to exercise self-growth. I try to do this three times a week – and I feel richer and fuller for having new knowledge brought into my life.

You don’t have to use coupling with walking, either – you could do it on your commute, when shopping, while doing domestic chores, or even as part of your evening wind down.

Drawing on your courage when you need it most isn’t always easy, so building your foundations with little acts of courage – small and simple things every day – is the key.

One of my close friends is an introvert, so she tries to put herself in a new or uncomfortable situation each day. She does that by buying her coffee from a different café every morning – exposing herself to environments she doesn’t know, new people to interact with, new roads to drive down – and she’s incorporated that into the way she gets to work. It might seem like a small thing, but she’s repeated this act of self-growth over weeks, and it’s improved her courage, her ability to handle change and her sense of control.

You can apply this approach to anything. If you’re a nervous communicator, practice engaging with the cashier at the supermarket. If you fear giving feedback, practice with your friend or partner before you need to deal with it in the workplace.

By challenging yourself in situations where the stakes are low, you’ll have broader experiences and be much better prepared to step up when you really need to. 

Give yourself a 30-day challenge around something you want to improve, change or do. Set up a commitment grid somewhere – in your house, or on your phone or computer – that you can tick off each day you’re successful. Those things work; they hold you accountable!

Let’s look at two sides of the coin: say you talk too much (or think you talk too much) in meetings or at work. Set yourself a challenge to attend 30 meetings where you talk less and listen more – it will help influence positive behaviour change over the long term.

Now say you think you’re too shy, or perhaps don’t contribute enough at work – you can set yourself a 30-meeting challenge to contribute more.

You can challenge yourself to be more curious about people and ask more questions, or you can challenge yourself to slow down, breath or suspend judgement – there are lots of ways you can tackle this one. Repeating these little acts will also neurologically ingrain your progress and solidify your self-growth.

When it comes to the way we approach things – a task, challenge, project, conversation – it can be easy for us to slip into autopilot mode. By intentionally doing something somebody else’s way, we can create an opportunity for self-growth by teaching ourselves to be more open-minded, perceptive and adaptable.

For example, my husband will find ways to get our kids out the front door by turning it into a game, while I’ll just yell, “Quickly, put your shoes on!” (which never works). When I ask him about it, he says: “I want them to leave fast, but they want everything to be fun.” So, I walk away from the conversation thinking: “Okay, if I want the kids to cooperate, I need to try his approach and look for more ways to communicate that are kid friendly and fun”

It can feel a bit uncomfortable, but by trying to do something somebody else’s way, you can really begin to diversify your thinking, enhance your creativity, and be more ready to be pivot in the moment. 

You don’t learn and grow without reflection. I know journaling isn’t for everyone (although you might be surprised how easy it to get started), but you don’t always have to write things down. You could just take two or three minutes every day to set a little goal. 

Do it while you’re having coffee, while you’re on the train, as soon as you get to the office – just set yourself a trigger that helps you set a goal every single day. 

It’s just about establishing and embedding that little routine. For example, I use brushing my teeth in the morning and evening. You could also choose to share the process with a partner or colleague, reflecting at the end of the day – whatever works for you. And it doesn’t necessarily have to be goals – it could be two or three things you’re grateful or thankful for, something you’re proud of, or a couple of things you might approach differently next time. 

Remember, self-growth doesn’t happen overnight – it’s the little steps every day that help improvement happen. So focus on the positives and celebrate your progress – in no time at all, you’ll be reflecting on just how far you’ve come. 

A former world champion aerial skier, Alisa Camplin made sporting history in 2002 as the first ever Australian woman to win gold at the Winter Olympics. After 18 years as a global corporate executive, Alisa now juggles a mix of sport, business, consulting, charity and governance roles. No stranger to physical and emotional trials, Alisa runs Resilience and High Performance programs to assist others in achieving their full potential. Awarded the prestigious Order of Australia medal, Alisa is passionate about mental wellbeing and helping people thrive. The information in this article is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser or medical or health practitioner in relation to your own personal circumstances.