How are your New Year’s Resolutions coming along? By now many people will have lost focus, and find it hard to keep going. Motivation can be hard to find when you’ve lost focus, picked up an injury or just because training isn’t going as well as you had hoped.
Rediscover your motivation using these tips. They are part of a proven system that really does help you achieve your goals and get you fitter. So, make 2013 your very best year yet.
Remember, if you make it specific to a running goal it is really effective, from your first 5k event to a marathon. Find a 5k Event or Find a Marathon.
1. Become really clear on your motivation
Write down all the reasons why you are aiming to complete this goal, and next to the reason – why this is important to you and how this makes you feel – all stated in the positive. Then highlight the top three motivators and pin them somewhere to keep you focused, and to remind you when motivation is low.
N.B. It is important to write things down as this will clarify things in your mind and make things a reality.
2. Make a plan that works for you and stick to it
Write down the amount of time you are going to allow each week to reach your goal and then plan it in your diary, just like an appointment to make sure you do it. Make sure you discuss the plan with your close family and friends so they support and encourage you.
3. Make yourself accountable with two people & believe in yourself
Once you have a clear plan, motivation and positive focus tell two people what you are planning to do, how you would like to feel and how they could support you. By sharing things with people you are much more likely to achieve your goal, and enjoy the process. Choose people who will be positive and encouraging in their support to you.
4. Keep a feel good diary as well as a training diary, and use positive self-talk
Write down three positive things that have happened each day for at least 21 days. You will be surprised by how this changes your focus and makes you focus on the positive things around you. It will help to dissolve stress before you sleep too.
If you are really stressed about something, write this down first with a plan around how you can resolve this. Often people will notice a pattern of things that make them feel good. Make sure you surround yourself with people who make you feel good!
5. Have clear goals yet be flexible and listen to your body
It is really important that you have clear goals so you have a path to follow, yet with that you have the flexibility to change if things come into your life that are unplanned! You’ve got a much better chance of achieving your goals by setting them the SMART way.
Combined with this, look after your body and mind, eat good food, have quality sleepand a balance of focus on your goals, combined with relaxation and fun time.
6. Surround yourself with positive people and act as if…
A really important tip is to choose two or three people who inspire and motivate you in a really positive way. For instance, you may admire confidence, fun and self-belief as qualities in different people, and wish you felt a bit more like this.
To achieve this, all you have to do, is begin to ‘Act as If’ – it sounds simple, and people don’t believe it will work but, if you choose to switch your focus and start to act a tiny bit more say ‘confident’ (or less unconfident is sometimes easier to start with) it will begin to happen. Trust me! Watch how they behave, listen to what they say, and try to imagine what it would feel like to be in their body – then ‘act as if’ you did have these qualities.
It can be a famous athlete, a club runner you know, a celebrity or a friend – it doesn’t even have to be someone you know – just a quality you would like more, and a person who represents that quality. Then surround yourself with positive friends and family who will help you move towards your goals.
7. Create a clear, positive outcome and vision board for your BIG GOAL!
Take a big sheet of coloured paper (if you don’t have any, go out and buy a piece) and write in the middle “How will I make my Big Goal …….. Happen by …….” Then write down, cut out photos, pictures, words etc. all around it of the things you need and want to happen, from feelings to achievements, wealth to fun. Have no limits to your board, and every time you find something that motivates you, add to the board! Put it up somewhere you will see daily, it really will help keep you motivated and focused.