Habit Building: How I’m Raising Athletic Kids

When people talk about habit building, they usually think about personal routines like working out, eating better, or staying disciplined in business. But for me, one of the most rewarding applications of habit building has been raising athletic kids.

I have three children—ages 7, 11, and 13—and in their respective sports and activities, they’re thriving. But here’s the thing: this didn’t happen by accident, and it definitely wasn’t just genetics. My wife and I have been very intentional about creating the right environment, reinforcing the right behaviors, and letting our kids develop their own love for fitness.

Here are the three biggest things we’ve done:

1. Normalizing Fitness at Home

The first principle of habit building I applied was to make fitness completely normal in our home. I’ve had a garage gym longer than my kids have been alive. For them, walking past barbells, kettlebells, and rings isn’t strange—it’s just part of life.

I’ve even changed my own workout times so my kids could see me train. And instead of rigid programs, I started with play—“the floor is lava,” tag, and simple fun movement. Over time, as they grew older, that play turned into more structured workouts.

The goal wasn’t to force them into training but to instill a lifelong love of fitness. Whether or not they go on to play college sports doesn’t matter to me—what matters is that they see fitness as part of who they are.

2. Praising Effort Over Outcome

Another cornerstone of habit building is focusing on effort, not results. My kids might score goals, touchdowns, or win competitions, but I don’t celebrate the trophies. I celebrate their effort.

When my son scores a touchdown, I’ll highlight the hours of practice he put in, not just the big play. I want them to know that what matters is trying harder, showing up, and putting in the work. The funny thing? By focusing on effort, the outcomes—goals, wins, and achievements—tend to happen anyway.

3. Letting Them Choose

The final piece of raising athletic kids through habit building is giving them autonomy. Too often, parents push kids into the sports they played or overload them with practices. That leads to burnout.

Instead, I let my kids choose their activities. Sometimes that means changing sports or stepping back when something stops being fun. The goal isn’t to produce professional athletes—it’s to foster a lifelong love of movement and fitness.

I’ve seen too many military peers and high-level athletes burn out because they were forced. I want the opposite for my kids. When fitness is something they choose, they’ll stick with it forever.

The Connection Back to Habit Building

The reason I’m sharing this is because raising athletic kids has taught me a lot about habit building in general. It’s not about force or discipline alone. It’s about creating environments where the desired habits feel normal, celebrating the effort that goes into them, and making sure people have the freedom to choose their path.

If you want to stick with your habits—whether in fitness, business, or life—make them normal, focus on effort, and align them with what you truly want. That’s how you build something that lasts.

Try harder.

00:30 – Why raising athletic kids is intentional, not genetic
01:15 – The first principle: normalize fitness at home
02:10 – How play leads to structured training over time
03:00 – The second principle: praise effort, not outcomes
04:05 – Why focusing on effort naturally produces results
05:00 – The third principle: letting kids choose their sports
06:15 – The danger of burnout when parents push too hard
07:10 – Lifelong love of fitness vs. short-term achievement
08:00 – How this ties back to habit building for everyone