6 ways to develop perseverance and achieve your goals

0


Her “extended family would go to … Japan and watch him lift,” Tracey Maurus, the weightlifter’s mother, told CNN. “So it thwarted our plans.”

Harrison Maurus’ ability to shake off dismay at the 2020 Olympics postponement – after a week of camping with another Team USA member – is part of what his parents will be about the mindset of Maurus when it eases that Games start July 23rd and he doesn’t have his support network around.

“If Harrison comes on the platform when you introduce Harrison, he’ll be deployed. And with his glasses he can see the crowd and he can see the setup really well, ”Maurus’ father Jim told CNN. “But when he goes to lift the glasses fall off and he always said, ‘I can’t see the crowd and I’m only there to do my job.’ ”

Social support is an important aspect of endurance, but we can train our brains to focus on the task at hand despite unexpected circumstances, said Megan M. Buning, a teaching specialist at the Interdisciplinary Center for Athletic Coaching at Florida State University and a recognized mental performance advisor on the registry the US Olympic and Paralympic Committees and the Association for Applied Sport Psychology.

Below are six key things you can do to develop and maintain endurance, according to experts who have worked with coaches and athletes on physical and mental endurance:

1. Set clear, meaningful goals

Setting goals for yourself is critical to building endurance, said Timothy Baghurst, professor of education and director of FSU Coach: Interdisciplinary Center for Athletic Coaching at Florida State University.

Articulating your goals using the SMARTS method that Baghurst found in his book “Coaching for athletic performance“is a great way to clarify what you want and not give up,” he said. SMARTS describes goals that are specific, measurable, achievable, relevant, timed and self-determined.

For example, the general goal of “I want to get fit” is not specific, but the goal of running a marathon is. Saying “I want to do my best” is relative, while finishing the marathon in a number of minutes is measurable. Your goal shouldn’t be 100% doable or easy.

“Thirty percent of the time it should be a goal that (people) don’t get, and that’s what drives you to try,” said Baghurst.

Determining how much your goal fits into your lifestyle or what you want to achieve for a living tells you how relevant your goal is, Baghurst said. The timing of your goal is the decision when you want it to be achieved.

And with goals, Baghurst said, there are two types of motivators: extrinsic and intrinsic.

Extrinsic motivators can be the rewards that achieve your goals, such as pleasing people, prize money, or a trophy. However, intrinsic motivators are internal factors that lead you to work towards something so that you may feel improved self-esteem, for example.

Relying on intrinsic motivators more than extrinsic motivators can keep you moving when extrinsic motivators go away. And writing instead of typing what those factors mean to you can help you remember them better, Buning said.

2. Tell others about your goals

Telling people about your goals can be motivating through accountability, Baghurst said.

“If I don’t tell others, I can kind of give up on this goal and it’s not really a big deal,” he said. “But when I’ve told all my colleagues in the office that I’ll be running a marathon in November, I know they’ll ask me about it, so it might hold me a little more accountable.”

3. Visualize challenges and success

5 signs that your workouts are not working with a scale

One of the “massive” techniques in sport is visualization – using images to believe what you want to accomplish, spot the potential obstacles along the way, and imagine how you are going to overcome those obstacles, Baghurst said.

Most people just visualize success, he added. “If we haven’t foreseen or seen challenges, we are not prepared for those challenges,” said Baghurst.

“We don’t know what to do. That wasn’t part of the plan. And then we may lose motivation or don’t think we can achieve this goal.”

4. Practice mindfulness

Mindfulness Counts: 5 Ways To Start Mindfulness

The mindset with which you enter a situation can either make you fail or make you happy, Buning said.

When “I know I have to run today and keep telling myself, ‘I’m not a good runner. I’m just not a runner. That sucks. It’s too hot. I can’t breathe.’ .. how likely is it that I’ll actually start the run one or two, or two, finish it? ”

Practicing mindfulness is one way of bringing these negative, unconscious beliefs into awareness and turning them into a growing rather than a fixed mindset. For example, instead of telling yourself that you are not very good at tennis serve, Buning advised you to think, “I’m not very good at it yet. How can I get better now?”

5. Set up reminders

It can be difficult to remember goals during stressful moments, but some athletes have handy ways to remember their plans and why they matter, Buning and Baghurst said.

This included hanging a picture of a medal or a race entry form on their bathroom mirror, refrigerator, or wall, and wearing clothes or bracelets adorned with motivational quotes.

6. Learn to recalibrate

The art of turning loss into profit

When we lose control of what we want to achieve, we have “lost the sense of fate in our hands,” said Baghurst.

You can keep your head up by focusing on what you can do: let’s say your friends usually pick you up to go to the gym, but one day they can’t. “Will I find another way to train then?” said Baghurst.

“The answer for most people is probably no. … You still have some control over being able to (decide), ‘Hey, I can still go for a walk or exercise in my yard.’ ”

No matter what happens during your endurance improvement endeavors, perseverance is always better than giving up, Baghurst said. Overcoming obstacles repeatedly can also be helpful in other areas of life – so that for the next destination you can rely on newly gained self-confidence that is borne by memories of previous trips and successes.



Source link

Leave A Reply

Your email address will not be published.