The Motivation Monster

The motivation monster is a huge problem when it comes to sport. This is because it’s a very personal thing. Different people will find motivation from different things and places. There is no “one size fits all” cliché. It’s about whatever works for you…

Finding that thing or person or place that motivates you can be hard, but that doesn’t mean to say you won’t find it. It’s worth looking for it because once you’ve got it, the monster is powerful, everyone else around you will be trembling with fear whilst you are in a whirlwind of excitement.

You’ll be pleased to know that I will be skipping through the boring bits about the science and psychology so if that’s what you’re looking for, now is the time to stop reading.

Here are some of the things that we have discovered that have helped:

1. One Goal. It’s incredibly difficult to keep motivated when you have lots going on in your life. The “motivation monster” will slurp up it all up too quickly if you have lots of goals. Have one aim, that you concentrate on, the monster will then be happier and it will last for longer, and help you reach your goal. For example, if you want to focus on improving your 5km running time, don’t also try and improve your 10km time or Half Marathon PB. It’s not going to work, the beast will get confused.

2. Find Inspiration. This is the hard bit, it’s down to you. Personally, I get my motivation from the running community, in which I share the same experience as others. Feeling the same buzz, excitement, issues and worries as people around me. We are stronger together. However, you may find inspiration from previous experiences, and you want to prove you are stronger/better than that. It could even be that you want to break a certain stigma, for example: football is a boys sport. Find your passion and inspiration.

3. Get Excited. Once you’ve found your goal, get excited, feel that buzz and shout about it! This will give you more motivation as you’ve told everyone what you’re aiming for, so you wouldn’t want to let people down. They will believe in you, if you tell the right people! Don’t let others bring you down, use them to make you stronger.

4. Think about it. Think about your goal, write it down in random places so that you’re constantly being reminded. As well as writing your goal, also write or think about what is currently motivating you or inspiring you. Different things will motivate you at different times so don’t be worried about this, just make sure that you write them all down.

5. Understand the monster won’t be there all the time. The monster has a mind of its own, it won’t be there all of the time you need it so expect the highs and lows like injury or illness. It’s not called a monster for no reason. When it’s not with you, just hold on and stick it out until it comes back, it won’t be long. In this time, it’s best to read about your goal, motivations and inspirations.

6. Stick with it. Your goal could be short term or long term so each goal will take a different amount of time to achieve. Don’t give up, especially if the monster has wandered off or is struggling with the challenges you are facing. Some obstacles are bigger than others so they will take longer for the monster to move. Trust your motivation monster and you will both get through it with each other’s help.

7. Start really small. If you’re struggling to get started, it may be because you’re thinking too big and the monster is scared. For example, within sport, you want to get fit so you think you have to do these full on intense workouts 5 days a week. That’s not the case, start small e.g. 5 minutes a day, then progress on to bigger things, ease the monster in slowly rather than chucking him in at the deep end.

8. Celebrate. When you achieve you’re goal, cheer and shout about it! Make sure everyone knows about it, why shouldn’t you be happy with yourself. Use this happiness to then create a new goal, and build upon your success.

9. Join a community. Whether it be online or at your local sports club. Motivation can be a very social thing if you want it to be. This can help you and your monster to stay motivated as you will be receiving support from others. You’re not alone!

10. Always have a goal. Else you’ll find yourself bumbling along, feeling as if you have no purpose in life. Imagine how your monster will feel if it has nothing to do. Even if your goal is small, it’s still something you’re aiming for/trying to achieve.

So remember, look after your motivation monster. Make sure he doesn’t get bored, scared or overwhelmed. If you look after him, he will look after you.