Values

CRAP for your New Year

Happy New Year to¬†all of my Driven peeps! And welcome to 2015!!! I hope that it is an awesome year for us all ūüôā

NYears

I’m a fan of the¬†New Year brouhaha. It is a time when lots of us start wonderful initiatives. We will change! We will grow! We will dominate 2015! Woo-hoo!!! Just some playful snark over here, I’m really not too cynical about resolution making. I see¬†the intent as positive, and I have a hard time being grouchy about an honest try even if it is statistically likely doomed. To me, it seems to be human nature to want “things” to be better and there’s nothing awful about that.

Of course athletes and the general New Year Resolutions Creating Public are very similar in this make #allthethings better mindset. Athletes, however, have many¬†more designated¬†occasions to “set resolutions” each and every calendar year. There’s a lot to be said on the topic of goals specifically, but since I’m already fully proficient in¬†writing absurdly long blog posts, we’ll save that for another day.

For those athletes pursuing important resolutions or goals, at any point in the year, I make the following suggestion:

START A TRAINING JOURNAL.

Nothing fancy. Nothing earth-shattering. The same suggestion that is made to anyone embarking on any goal – write that sucker down! A¬†training journal or training log can also be a place to record a host of other information useful to the successful athlete. Here are some of The Why’s that I think demonstrates how a journal can be helpful.

What Google will suggest for your training log. Clearly, what I'm suggesting is much, much better. Smaller. Something.

What Google will suggest for your training log. Clearly, what I’m suggesting is much, much better. Smaller. Something. What were we talking about?

1. Athletes who are serious about their performance are constantly setting and need a place to organize new and/or old goals. It can be tricky keep tabs on what you are truly trying to accomplish without a little organizational assistance. So record the daily or weekly goals that support your aspirations for your mental training, the next 1/2 marathon, injury rehab Рwhatever you have on your plate. Big picture, day to day picture Рhave a plan for all of it!

Sounds about right.

Sounds about right.

2.  Athletes improve in the achievement of their goals when they can assess their progress with precision. If you are making progress towards your goals, you know when rewrite or create new goals. Training journals next help you objectively measure what goals or parts of goals you are reaching. This is the scientist in their lab, recording accurate and specific data. Who could use more awareness of new skills and consistent strengths? Go be your own mad scientist!

3. Figuring out what approaches do or don’t work for you can take careful analysis. Unless you’re Sheldon Cooper, you’re not going to be able to do this off the top of your head. Training logs make patterns more apparent. You can look at data from a month, a year, or more ago – things you would have otherwise easily forgotten. I’ve had more than one athlete decide to make changes to their training programs because of what they’ve seen working/not working from a training log.

4. Competing creates nervousness, and nervousness can cause a variety of not-so-helpful pre-competitive thoughts and feelings. Reviewing the hard work you’ve put into preparing for game day is an easy way to solidify your self-efficacy¬†(the knowledge that you are skillful and trained for the opponents, course, or routine ahead). This doesn’t mean that you always feel great right before competing, but it does mean that you can access the “voice of reason” reminding you that you are ready.

5. When athletes make a point to share observations made from using a training journal (to a coach, teammate, or sport psychologist), this journal then becomes a facilitator of accountability and communication. No need to journal solo, finding at least one person with whom you will share your insights is really useful. Trust me, there is no such thing as being too good at communicating.

Being a competitive athlete is a very challenging and at times highly emotional endeavor.¬†Intense feelings can often cause glitches in our thought patterns and or encourage problematic behaviors. Journaling as many people think of it can be a time to vent and diffuse strong emotions in a safe place. Training journals¬†replicate that purging of feelings (like a diary), but in a way that supports athletic goals and improved performance. If you are upset after a practice or disappointing performance, it can be easy to tell yourself or others that you “did really bad.” Unfortunately, that doesn’t give you any information to work from to make improvements for next time. Without knowing exactly went off-track, how can you possibly hope to fix it? Furthermore, we know that humans are particularly lopsided when it comes to assessing situations that have a mix of positive and negative outcomes. If 20 things happen in a day and 19 of them are positive, many people still find themselves fixated on the ONE thing that stunk.

There is no place like the 7 or so inches between your ears where really crazy thoughts or over-board reactions seem utterly plausible and appropriate. Writing out (or verbally expressing) your thoughts forces you to really listen to the content of your thinking. It slows your thought process so you can better monitor what thoughts you are buying into. I even recommend hand-writing over typing/electronic journaling for this very reason – some of us can type without really considering what we are saying. “Hearing” thoughts outside your head¬†can prompt¬†you to reconsider or retract a thought or reaction that just moments ago seemed so¬†very real and totally awful¬†when it was inside your¬†head.

believe:think

For instance: several of my¬†athletes have been able to share examples of feeling terrible disappointment about how an event had just gone BUT¬†they sat down and recorded¬†the details of what happened. After writing out what actually had¬†occurred¬†in the performance they recognized that they had actually successfully achieved an important performance goal that had been set. Oops. Glad we didn’t miss that tidbit!

Journaling for training and competition does not need to be overly in-depth. If it is too time-consuming you may be quick to lose interest or tell yourself that you’ll “do it later.” Two minutes of brief journaling done when your thoughts are fresh is probably more effective than 20 minutes a week after an event occurred. I recommend that you start with an idea of what could work for you as a training journal or log and make regular adjustments and changes as time goes on.

I think I need to buy these in bulk.

I think I need to buy these in bulk.

Considerations, Reflections, And Perspectives. A relatively sad acronym, but all the good CRAP you need to start writing about in 2015!

Consider your values and goals.

Reflect on your progress, adaptations or changes that would be beneficial to make.

And!

Perspectives can shift depending on your thoughts and feelings at the time. Journaling helps you assess what your perspective is and determine if you should keep it around!

Like most things in life, what you get out of journaling will be reflective of what you put in. You don’t always get what you try hard for, but you pretty much never get what you didn’t try for at all!

PS: Looking for more reasons to just write for the sake of writing? This is an informative place to start!

Advertisements

Sacrifices

The universe seems to be talking extensively on the subject of sacrifice lately. Fourth of July celebrations always hum along this theme; and along with other adventures (the details of which are unimportant here) I’ve been thinking quite a lot¬†about the sacrifices of athletes. Sacrifice and its bestie commitment, are some of the most fascinating¬†sport psych topics to me.

It has long been my theory that one of the most defining characteristics separating elite athletes from the rest of us is the ability to tolerate such total immersion in one activity.

In my opinion (I don’t believe that there is specific research out there offering evidence to support this, so just an opinion at this point), all other variables being equal – talent, coaching, conditioning, physical health and freedom from injury – the person who would be successful would be the one with the ability to accept the need for sacrifice and tolerance for the discomfort that this brings. It would be the person who could withstand making the same sacrifices over and over again for years. It doesn’t take much imagination to know that this is a very unpleasant thing to do at times; most of us could not cope with it.

Humans by nature struggle to accept discomfort. Buddhist teachings talk extensively on this subject: we typically want what we want and in the most expedited manner possible. We search out short-term comfort without thinking of the impact on big picture goals. We itch for new and novel experiences; too much of the same thing becomes tedious, prompting us to abandon the half-completed project long before achieving completion or mastery. But not so with successful athletes (and by extension, often coaches and other support staff).

After a decade of observing some of the highest level of sport, I have witnessed untold numbers of sacrifices made in the name of sport. While typical students escape for rest after a hard semester, many athletes only take a few days to go home or miss out on holidays altogether. Those who are able to take a day or two for fun often have to make arrangements for workouts and must avoid indulging in holiday revelry so that they can make weight or stay on track with their training program. They make decisions about injury management not according to pain scales or even the best long-term outcome, but often what works best with their athletic schedule. While many enjoy semi or fully funded college educations (although not nearly as many as you would assume), it is not unusual for athletes to spend less time considering what they would like to do for school and a future career because they are busy being athletes. And travel/competition schedules often mean missing out on class, having no time for office hours, and taking tests on the road. Trust me, there are nerdy athletes out there for which this is a real dilemma ūüôā

For better and sometimes for worse, being an athlete often demands sacrifice for just the hope of a reward. And because rewards are never guaranteed, my encouragement to athletes is this: be intentional about the sacrifices you are making and why. Take that extra minute – or ten – to determine what values are prompting your choices. Sometimes these sacrifices will not end as you wished. Clarity about WHY you chose plan A, B or C, can help you feel less resentment towards your sport or the people around you (who often pressure athletes intentionally and unintentionally to make certain choices). Understanding your WHY also helps you cope with any regret you might experience later, reconfigure your plan, and move forward.

Being able to make and tolerate sacrifice, to delay gratification of what you want now for a more meaningful later, is a tremendous strength. Most of us would likely benefit from further refining this skill. No time like the present! Get out there and do not just what comes easy, but what matters most to you!