Recognize that winning or reaching the top is not enough for lasting happiness; instead, cultivate a love for the entire process, the journey, and working through hard situations, letting results be a secondary outcome.
To thrive and become more competitive, step away from being completely fixated on the outcome; this prevents self-sabotage and allows for greater freedom in performance, by consciously managing your focus and bringing it back to the process.
Embrace the concept of rest, recognizing that it’s not a weakness but a necessary part of life’s push and pull; the greatest gains, both physically and mentally, often come from periods of quietness and stepping back.
When facing setbacks or injuries, change your internal language to be kinder and more gentle with yourself, recognizing that feelings are temporary and not definitive of who you are, breaking the cycle of self-flagellation.
Instead of banishing negative self-talk or habits as ‘demons,’ acknowledge that they may have contributed to past successes; then, decide if it’s time to try something new, recognizing that ‘what got you here is not going to get you there.’
Embrace self-sufficiency and self-responsibility, understanding that while help from others is a bonus to be grateful for, you cannot expect it; your ability to take care of yourself is paramount.
Cultivate the self-confidence to march to your own tune and pursue your chosen direction, even if it deviates from what others expect or what is conventionally accepted, recognizing that it’s okay to follow your own path.
To achieve sustained success, cultivate an enjoyment for the daily grind and preparation, as the true joy and foundation for accomplishment are found in the consistent, day-to-day effort, not just the final event.
Approach daily activities, especially those you love, with an attitude of gratitude, viewing each opportunity to participate as a gift, which can drive motivation and prevent burnout.
When facing an overwhelming task or long distance, avoid looking at the entire macro picture or tracking overall progress; instead, focus only on taking the next singular step to prevent feeling overwhelmed.
Cultivate the ability to adapt on the fly when things go wrong, as success in ultra-endurance events (and life) depends on addressing the task at hand and working through unforeseen problems.
When faced with unexpected setbacks like missing supplies, reassess your current plan and make micro-adjustments, such as slowing down or changing your pace, to continue progressing without ‘bonking.’
When experiencing pain or injury during an activity, mentally talk through it by asking ‘what is hurting right now?’ and ‘how can I change this?’ to make micro-adjustments like altering gait, slowing down, walking, or stretching.
When confronting the fear of losing something you love, reframe the concept of loss by recognizing that it can often open up space for new opportunities or different things to come into your life.
Avoid faltering by not trying to ‘run somebody else’s race’ or keep up with others’ strategies; instead, trust your internal compass and what you know works for you, even if it means a slower start.
Determine your most productive time of day, your ‘golden hour,’ and capitalize on it for high-priority tasks like training or complex work, recognizing that everyone has a different rhythm.
Schedule your most important or non-negotiable activities, like training, early in the morning to avoid work obligations or other daily bleed-over that might prevent you from completing them later in the day.
Automate as many daily decisions as possible, such as morning routines or meal choices, to free up brain space and mental energy for more important tasks and decisions throughout the day.
For type-A individuals struggling with rest days, maintain your established routine but replace the intense activity with a restorative one, such as going to a coffee shop or sitting in a sauna, to still feel productive.
To gain momentum and a feeling of accomplishment, add a task you’ve already finished to your to-do list and immediately cross it off, creating an initial sense of progress.
When entering a new field without a clear roadmap, embrace a trial-and-error approach and allow for ‘ignorance is bliss’ by not being overwhelmed by external inputs, giving yourself freedom to discover what works best.
When faced with an overload of information and conflicting advice, disconnect from external inputs and revert to what you know has worked for you in the past, trusting your own unconventional path.
Keep a running list of recommended books and consult classic lists to ensure a diverse selection; when unsure what to read next, choose from this curated list based on your current preference (fiction vs. nonfiction).
Free yourself from the obligation to finish every book you start; if a book feels like a ‘slog,’ put it down without guilt to make space for more engaging reading.
Set aside 30 minutes to an hour every night before bed specifically for reading, but don’t force it if you’re not in the mood, allowing for a consistent and enjoyable reading habit.
Utilize travel time, especially on planes without Wi-Fi, as a dedicated block for focused reading and writing, capitalizing on the lack of distractions to get your best work done.
Maintain a document or notebook to collect quotes from books, lyrics from songs, or any words that resonate with you, as this can serve as a personal memory lane and source of inspiration.
When engaging in repetitive physical activity, use music as background noise rather than a primary focus, allowing your mind to wander and work through problems or generate ideas without distraction.
When ideas strike during activities where you can’t use a phone, keep a simple tool like a Sharpie to jot down notes on your arm or another readily available surface to prevent ideas from vanishing.
When engaging in reflective activities, don’t force specific thoughts; instead, allow whatever comes to mind to surface naturally, devote time to it, and then move on to the next thought without rigid control.
When you say ‘I don’t have time’ for something, reframe it as ‘it’s not a priority for me,’ acknowledging that time is a matter of choice and what you choose to focus on.
Practice radical self-acceptance by owning your faults, weaknesses, and things you’re not good at, recognizing that it’s okay not to be excellent at everything and that priorities shift over time.
Understand that you can realistically excel at about two out of three major life areas (e.g., work, family, and extracurriculars) at any given time; attempting to master all three simultaneously often leads to diminished returns in all areas.
True joy and fulfillment often come from shared moments of struggle and connection with others during challenging experiences, rather than solely from achieving victory or standing on a podium.
To foster self-reliance and reduce entitlement in children, limit screen time to encourage reading and ensure they work for what they want, starting with early jobs to instill a sense of accomplishment and value for earning.