Motivation in Action: Setting Goals and Staying Focused

Motivation is always a process that initiates behavior. An action is activated or intensified and is goal-oriented.

"An aimless man is like an arrow without a tip" (Native American proverb).

Defining and articulating a goal is the first step on the path to success—whether in sports, nutrition, or other aspects. Without achievements, it will always be hard to maintain motivation.

Principles of Goal Setting:

  • Realistic: The goal should neither under- nor over-challenge. It should present some difficulty. However, constantly setting unrealistic (unattainable) goals will negatively impact your motivation. For example, it's unrealistic for an untrained 25-year-old man with 20 kg of excess weight to achieve a six-pack in just three months.
  • Clear: Formulate your goals clearly. This way, you can regularly check your progress. Later, you can assess whether you've achieved your goal. The "how" and timeframe are crucial. Example: In three months, I want to accomplish my first pull-up. To do this, I'll follow the program my coach provided three times a week.
  • Personal: Don't make others' goals your own. Your goals should reflect your individual abilities.
  • Visible: Motivation is best boosted by visible achievements. These should be objectively measurable. For example, reaching your first pull-up.
  • Timely Segmentation: A long-term goal can be a strong driving force. Set a weekly goal to follow your training program (short-term), aim for a pull-up in three months (medium-term), and plan for your first muscle-up in 16 months (long-term).

If you only focus on a big goal without regular check-ins, you might lose motivation and be unpleasantly surprised on the target date.

Tip: A training plan with short-, medium-, and long-term goals keeps you on track. This way, your goals and the "how" are essentially in black and white.

The following two motivational strategies might already be part of your daily life without you realizing it.

Personal Contract

Verbally or in writing, you can agree on a commitment with a training buddy.

Example: I, [Name], hereby commit in writing to running with my training buddy Max Muster every Monday, Wednesday, and Friday. The contract is fulfilled if I complete 5 km in under 30 minutes.

Signature: __________________

Witness: _____________________

Symbolic Reward

Similar to the personal contract, the reward for achieving a goal has symbolic, not material, value. It's essential to link the reward to the achievement of a goal, creating a sense of accomplishment.

Example: Improving a personal best and receiving a certificate or medal, winning a competition, or buying new jeans after dropping two sizes.

Visualization

Imagine in your mind how great it will feel to achieve your goal, how proud you'll be. Picture what you'll see, feel, hear, and say to yourself. Visualizing the experience with all senses can be highly motivating.

Prioritization

Before starting a task, ask yourself if it really needs to be done now. This isn’t about procrastinating a task but rather consciously deciding for or against doing it. Once you commit, don’t hesitate—get it done.

Celebrate Yourself

Applaud yourself after a successful workout! This isn’t without reason—recognition plays a crucial role in motivation. If there’s no one to celebrate you, feel free to do it yourself. Relish the satisfaction of finishing something challenging. By ending your workout positively, you’ll be even more motivated next time.

Pay Attention to Inner Dialogue

Don’t keep telling yourself you can’t do something! This only sets you up for failure. If you can't silence negative thoughts, write them down and tear up the paper as a symbolic gesture. This ritual may sound odd, but it can help free you from discouraging thoughts.

Find What Motivates You

Is it recognition, a challenge, or working with others? What are you drawn to? Knowing what motivates you allows you to structure your tasks accordingly. For example, if you enjoy training with others, start a WhatsApp group with your best workout buddies and arrange group workouts.

The key is to shape your tasks to meet your needs.

Self-Instruction

Give yourself a clear command to act: "Today, I'm signing up for training and ending the day actively."

Self-Encouragement

"You've got this! Just two more minutes to go!"

Reflecting on Past Successes

"I’ve lifted this weight before. I can do it today too!"

Try It Out

Many of these strategies likely sound familiar. Give them a try and share your experiences with us.