We all can be an athlete, or at least we can have a small part of an athlete’s mindset and determination. A top level athlete needs consistent work, a strong mindset, and of course genetic factors also come in to play.
But even though the concept of a champion mindset is often related with elite athletes who compete at the highest levels, the same principles that drive them to success can be incredibly beneficial for recreational athletes and actually for anyone in our daily life.
Adopting a champion mindset involves setting clear goals, maintaining discipline, cultivating resilience and having a positive attitude. This is supported by many studies, and can enhance performance, health and our overall quality of life.
First, start with a very simple but most necessary step, which is setting a clear goal and then planning. Research shows that goal setting can significantly enhance motivation and performance, and specific and challenging goals lead to higher performance than easy or vague goals.
For recreational athletes, setting incremental fitness goals can provide direction and a sense of accomplishment. In daily life, personal and professional goals can definitely improve focus and productivity.
When defining specific goals, try breaking down larger objectives into smaller, manageable tasks. Also make sure that you have a measurable set point so you can track progress with quantifiable metrics.
Don’t forget to stay realistic, for example don’t say you’ll run your first marathon in a month if you have not yet run a 5K. Make sure that your goals are attainable and relevant to your personal circumstances. And critically, create a timeline for achieving each goal to maintain momentum.
For high level athletes, we know that discipline is an essential factor for their success, and it’s a very important compound for anyone striving for personal success. Developing consistency can enhance productivity and health, and forming habits through routine can make behaviors more automatic and less reliant on willpower. That’s is why consistency really is the key to success.
Make sure to create a schedule, just like your work, for your other daily activities including workouts, meals, and relaxation time. You can always adjust your goals and schedule, however it’s important to start with a plan so you will not lose focus of your goals. For recreational athletes this might involve scheduling regular workout sessions, following a balanced diet and ensuring adequate rest.
Resilience and the ability to recover from any setbacks may occur, and can be developed through positive coping strategies, social support, and maintaining a growth mindset. In everyday life, resilience might mean overcoming personal and professional challenges without losing motivation.
A growth mindset embraces challenges as opportunities to learn and grow. Reach out for support from friends and family if you need, and make sure to prioritize mental and physical health through regular exercise, healthy eating, and mindfulness practices.
Thinking positive, visualization, and affirmation techniques can significantly impact performance and reduce anxiety. You can use visualization to mentally rehearse your activities and/or what you want to achieve, enhancing your confidence and focus.
Peace Pilgrim was one of most positive energy people I have ever come across. She walked 25,000 miles without money and without asking anyone for food or shelter.
One of my favorites quotes of hers is: “If you realized how powerful your thoughts are, you would never think a negative thought. Anything you cannot relinquish when it has outlived its usefulness, possesses you.”
While trying to achieve a champion mindset, do not forget the importance of rest and recovery. Over training can lead to burnout and injury while adequate rest enhances performance and overall healthy and is crucial for physical and mental health. Combining rest days or days off, balancing work, and making sure to get enough sleep can yield big benefits.
You may already know most of the recommendations I mention above, however doing is the wisdom. We may all know what we need to do, but adopting a champion mindset can hugely impact on both athletic performance and daily living. By setting clear goals, maintaining discipline, fostering resilience, cultivating a positive attitude and ensuring balance, you can achieve a higher level of performance and health.
These principles are not reserved only for elite athletes, anyone seeking to improve their life can apply them. Actually, recently watching the most exciting and famous bike race, the Tour de France, and seeing many of athletes struggle with injuries, accidents and leaving their families behind for months at a time for their training made me think more about the athlete’s mindset and determination, and inspired me to write this article.
With the Paris Olympics starting we can easily get inspired and motivated with all the amazing athletes and what they are achieving.
References
Fletcher, D., & Sarkar, M. (2013). Psychological resilience: A review and critique of definitions, concepts, and theory. *Annual Review of Psychology, 61*, 575-599.
Kellmann, M. (2010). Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. *Scandinavian Journal of Medicine & Science in Sports, 20*(Suppl 2), 95-102.
Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. *European Journal of Social Psychology, 40*(6), 998-1009.
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. *American Psychologist, 57*(9), 705-717.
Vealey, R. S., & Greenleaf, C. A. (2010). Seeing is believing: Understanding and using imagery in sport. In J. Williams (Ed.), *Applied sport psychology: Personal growth to peak performance* (pp. 267-299). McGraw-Hill.
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.); master trainer (CPT ACE, NCSF, CanfitPro); registered yoga teacher; founder, Health Angel Nutrition, Fitness and Wellness; and founder, SMS (Stability, Mobility Strength) Intuitive Training System.
