Training and Performance Habits
Why am I working hard but not improving?
Rhema Adelaja · National Champion & 4x DUX
Performance is not only about working harder. Effort without structure creates chaos. Before you add more effort, look across your whole week, find the exact leak and fix that one place. Each week, ask where the week leaked, then make that one place your first fix.
The answer
- Stop adding effort first. If something is not working, do not just add more.
- Look across the whole week, not only training. The six areas are Time and Structure, Learning and School Focus, Training and Performance Habits, Recovery and Energy, Confidence and Pressure, and Leadership and Life Balance.
- At the end of the week, ask one question: where did the week leak?
- Pick the one place that leaked most. That is your first fix.
- Make the right action easier to do. Put it in your calendar.
- Next week, ask the same question again.
For information only. This is general information for student-athletes, not medical, legal, financial or professional advice. Talk to a qualified professional about your own situation. Terms
Rules and amounts change. Check the official source before you act. Last checked: 12 October 2026.