As I write this the rain is pouring down outside, it is cold and grey. It is well known by those who know me well that I prefer warmer weather, with blue skies!
Do I find it easier to be motivated when the skies are clear and not ‘falling down’?
Well, it depends on what the task ahead is – sitting here inside, with admin to do, I feel quite cosy and protected from the elements but thinking about the run that is in my training programme, then I do not feel so keen!
What then helps us overcome the obstacles, weather or otherwise that hinder our motivation to keep on task?
Below are a few of my thoughts.
1. Having a clear goal and purpose on why we are doing what we are doing – using my example above of going outside to run in the wet conditions – my goal is to prepare for the race season ahead and I know what the purpose of this session is because I have a training plan. The saying is ‘failing to plan is planning to fail’. Having a goal and a plan can keep motivation high.
2. Celebrate the achievements. We can be too hasty to think about ‘what’s next’ before acknowledging what we have already achieved. Be grateful for positive feedback and support. A lack of time to reflect, absorb, celebrate can lead to burn out down the road.
3. Further to point 2. Create a positive environment where you are acknowledged and your progress can be monitored and measured. I recently listened to a Mel Robbins podcast where she talked about 7 reminders. One went along the lines of ‘I may not be where I want to be yet but look how far I have come from 2 years ago’. Measuring your progress can provide great motivation to keep going
4. Keep the steps achievable. Got a lot of admin to do? Break it into sizeable chunks and take regular breaks. Brad Stulberg and Steve Magness site, in their book Peak Performance that in studies across all industries inserting regular breaks across the working day created better productivity. The work: rest ratios varied across industries, but the evidence and experiences correlated.
5. Visualise the end goal. What will it feel like to achieve the goal? What will it look like, sound like? What will you be saying to yourself and what will others say to you? Rehearsing the finish and keeping that strong in your mind can be one of the strongest tools to use when motivation wanes or you see obstacles ahead.
6. See the obstacles as part of the journey – not to be overcome, just navigated. I had the privilege to listen to the late Jurg Gotz, former GB Olympic canoe slalom coach, many years ago. I never forgot something he told us – the path to achieving a goal is never straight, He likened it to a canoe slalom course – sometimes you paddle forward and it feels easy, sometimes you must paddle back upstream and sometimes have to paddle hard to just stand still! This may require a change of mindset but may also help to realise that an ‘obstacle’ does not mean the goal is no longer achievable and thus keep us motivated!
In my experience as athlete and coach, and as a human, motivation can and does change on a continuum, is different from person to person and is a complex subject. I see my job as coach is to seek to understand the person I am working with, seek what motivates them and how they are motivated and to suggest tools for maintaining sustainable improvements.
Paula George