Thrive into the Weekend (1.17.14)

By Kate Bennett, PsyD

So often, people read an article or blog post earlier in the week that inspires change but forget about that inspiration after a long week. Athlete Insight’s Thrive into the Weekend is an intentional blog series that strives to re-inspire as you head into the weekend. Through reflection and a mindful moment, Thrive into the Weekend reconnects you with personal and athletic intentions.

Earlier this week, I wrote about goal setting. Knowing that practice leads to behavioral change, take a moment to identify one or two goals for the weekend. Think about how those goals relate to your long-term (big picture) goals. Your weekend goals do not need to be complex or difficult. Instead, think about one or two things you can accomplish this weekend that support your big picture. Perhaps it is getting to bed earlier after a long week of training, improving refueling habits during or after a workout, or connecting with others. Slow down, take a deep breath, and identify what you can intentionally work on this weekend. Assuming you achieve your goals, you will carry that momentum into next week and will be one step closer to your long-term goals.

SMART Goals Lead to Fruition

By Kate Bennett, PsyD

Sunday was a big day in sports for Colorado athletes, teams, and fans: Katie Compton defended her tenth consecutive national cyclocross championship in Boulder while, down the road, Peyton Manning advanced in the playoffs for the first time in his career, taking the Broncos to the AFC championship. Between the enthusiasm of Dave Towle’s (cyclocross announcer) voice, the crowds at ‘cross nationals, and excitement for the Bronco’s win, motivation and eagerness for 2014 settled in and brought to mind the idea of goal setting. Feeling driven and motivated are essential components for success; however, without focus and commitment such traits may not lead in the direction you hope for.

Goal setting seems like a simple concept but actually takes serious consideration to increase your chances of success. Let’s start with the different types of goals: Outcome and process goals. Outcome goals, also known as long-term goals, focus on the big picture, the result or outcome you aspire to achieve. Process goals, sometimes thought of as short-term goals, build upon one another towards a more significant achievement. For example, if you identify a specific race or competition that you would like to win in 2014 (outcome goal), it is equally as important to identify specific actions that you will execute to build towards success (process goals).

Now that you are thinking about outcome and process goals, let’s focus on defining those goals. All goals, regardless of being process- or outcome-oriented, need to be SMART. The SMART acronym enables you to identify and evaluate important details of identified goals. Essentially, SMART goals set you up for success.

            S: Specific-Identify what you want to accomplish and how

            M: Measurable-Describe what you will measure and how

A: Achievable and Acceptable-Visualize yourself achieving the goal and set meaningful goals for yourself

R: Realistic-Identify goals that reflect your abilities and potential as well as challenge you

T: Time Sensitive-Create a timeline for your goal

Brainstorming is only the start of goal setting. Take time to write your goals down. This will not only clarify your identified goals but will also increase your level of commitment to those goals. If you want to commit yourself even further, share them with a coach, teammate, friend, or family member. Remember, your thoughts lead to your reality. The more time you spend developing SMART goals, the more likely it is that they will come to fruition.

Take a Risk Part 2: Key Aspects of Failing Forward

By Kate Bennett, PsyD

Last week, I wrote about the idea of failing forward. Knowing that the seemingly simply concept is more complex than it initially appears, this post focuses on three critical aspects of failing forward. These components occur during the chasm between “that did not work out the way I hoped” and “I learned my lessons, time to move on.” Responses in that moment allow you to let go, move forward, grow, achieve, and succeed. So, what needs to occur?

Mindfulness: The scope of mindfulness extends well beyond this post; however, one key aspect of mindfulness specifically relates to the concept of failing forward: A non-judgemental stance. There is no right or wrong, should or should not, good or bad. Whatever happened, happened. Let go of judgment and focus on the facts. This not only reduces shame (which fuels perfectionism) but also allows you to focus on valuable feedback and derive important learning lessons.

Acceptance: Building on the idea of mindfulness, whatever happened, happened. This does not mean that you approve of the outcome nor does it mean that you like the result. It is important to remember that acceptance does not equal approval. It simply means that you ground yourself in the moment and move forward. By accepting the outcome, you take power away from the mistake itself and create opportunity for growth instead.

Grace: Humans are imperfect by nature and all humans make mistakes. It is what you do with the mistake that matters. By extending yourself grace and accepting imperfection, you create an opportunity to grow, achieve, and succeed. Within the word imperfection is “I’m perfect.” Think of yourself as perfectly imperfect. Extend yourself grace and allow yourself to grow through experience. Embrace the mistake as an opportunity rather than failure.

If you find yourself in that chasm after taking a risk, remember to fail forward with mindfulness, acceptance, and grace. Not only will you create opportunities to grow, achieve, and succeed, you will also experience freedom from perfectionism in addition to develop resiliency and confidence. Each of these concepts are key components for thriving in life and sport.