Break your overall goal into smaller chunks.
One of the reasons you may feel overwhelmed is because you have a huge target staring at your face – for example, you want to run a marathon through your list.
Scary, right? Lawrence recommends starting small, breaking your overall goal into a set of achievable parts, rather than going from zero to 100, which makes them easier to deal with.
“I told my athletes: ‘how do you eat elephants? One bite at a time. ‘”
One bite at a time increases your confidence and improves your performance, says Lawrence.
So how do you set these small goals? Lawrence follows the abbreviation: SMART. Your goals should be specific, measurable, adjustable, realistic and time-limited. Let’s go back to the marathon example. Lawrence says it might look something like this:
Specific: you want to finish your marathon in four hours.
Measurable: for training, you run three to five days a week, starting at two miles per week and increasing your mileage by 5% a week.
Adjustable: during the day of injury or fatigue, you can choose to cross train or take a day off.
Reality: you’ve planned for a few days and you’ll be able to run in the next three months, including all the mileage increases.
Time limit: you will complete your marathon training in three months.
Reconsider your training environment.
You may have joined the gym just because it seems to be the easiest way, but if you don’t have the motivation to go there, it may be time to change.
Lawrence recommends asking yourself what type of environment you are best at. Maybe it’s a completely lonely environment, maybe it’s just you and the coach or coach, or maybe a bunch of people. If you are living in a calm and relaxed environment, or if you need more pressure to fill in the blanks, be careful.
What if you realize that your ideal environment is not the one you wrote down in your exercise plan? See how you adjust it. For example, if you realize you’re doing your best in the company, your solitary run may not cut it. Instead, find a club in your town or invite a few friends to join you.
Ask yourself what motivates you?
If you don’t have a job in your training program, it may be time to reevaluate the bigger picture. What do you want to achieve in the first place? Is this still what you want?
Lawrence suggested asking himself the question, “why did I first take up this sport or start exercising?” “Have these reasons changed? “Do I still find it interesting? “If I prefer it, is there anything worth seeing?”
By questioning your motivation, you may realize that your heart is not 100 percent involved in the activity, which can explain why you have a problem. There are several ways to recognize that things don’t work, including feeling bored or depressed during the activity, and generally lacking in energy or negative thoughts.
So what do you do when you realize you’re not satisfied with your training?
“If there is a setback, making a plan B or even C can actually be beneficial for ‘progress’ and make progress,” says Lawrence. In other words, refocus your energy on figuring out what you want to try, and then try it.