Recently my Crossfit season ended with me falling short on my biggest goal, qualifying for the Meridian Regionals. It was a disappointing experience, but what I’ve learned is to keep moving forward.
It was time to sit back and reflect on the past years training, and it was also time to review my goals, and the plan that I had to smash these specific targets.
I think this thought process is inevitable and has to be done in order not to give up and maintain the focus. Below I will take you through the process that I’ve been taught and what works for me in hope that it also will work for you.
Before finding your goals you must find your purpose. WHY do you want to achieve this specific goal? To achieve this goal you will have to go through a lot of painful things, you are going to doubt yourself, and you are going to want to quit. When setting a goal you must find your “why”. “What is my goal and why do I want to achieve it?”
Making this clear will keep you on the right path of success. When you find yourself in a woundable place and everything is against you, this “why” will make you keep going. Think of the “why” as your key to motivation. If you don’t know why you are doing it, why would you put all your energy into achieving this goal?
How do you find your why?
This is two different exercises inspired by “The Invictus Mindset” book that I’ve read (and recommend you read as well). This test was an “eye-opener” for me when I was first exposed to it, and I hope it can bring you some value.
Grab a pen and a paper, turn off your phone and get into a quiet room. Take a big deep breath through your nose, exhale through your mouth, inhale through your mouth, exhale through your nose… Repeat several times, until you feel completely relaxed and focused.
Now that you are relaxed, start asking yourself questions like “what makes you happy? If today was your last day on earth what would you do with it? What is your purpose? Why do you want to achieve your goal? Etc.” Write down your answers, and don’t hold back. There are no wrong answers or questions. Spend around 20 minutes on this exercise.
Remember you can have many goals in all the different areas of life.
Take a break, and then go back to look at your answers. Reflect over the things you wrote, and see the pattern in your answers.
(This might sound a bit cheesy, but I found focus and peace by performing the above breathing exercises, and I use it on a daily basis.)
Sometimes it can be difficult to open your heart and find the answers to your questions. You can seek help using your closest friends and family. Write down a couple of questions in conjunction to your why, and tell them to describe you with 5-10 adjectives. For example: “Why am I a good CrossFit coach? Why do you think I can go to CrossFit Regionals? What is my biggest Weakness/Strength?”
Once you have received answers from the people that know you the best, start looking at the patterns. What things do all of their answers have in common?
This should make your why more clear and increase your overall self-awareness.
Now once you’ve found your why, write it down and hang it up where you can see it. It could be on your bedroom door, on the fridge or any other place where you often look. This will constantly remind you of why you are doing it, and keep the fire of motivation going at all times.
Sometimes you have to take a step back and re-evaluate your why. Life happens and your goal can change.
“This will constantly remind you of why you are doing it,
and keep the fire of motivation going at all times.”
Guidelines for your goal:
- It should be specific. (For example: I want to lose 10kg)
- It should be time bound (For example: I have to run a 5k in 30 days.)
- Break up your goals, and make certain checkpoints that you can hit on your journey.
Most importantly, love what you do and you’ll never lose motivation.
You have probably heard someone tell you this before, and its nothing new at all. The question is just…have you actually sat down and done this, being completely honest to yourself and not being afraid to set big goals? In most cases…you probably haven’t. So read this article one more time and try the drills out. You have nothing to lose and everything to win.
By: Andre Houdet, InnerFight Performance Coach