One of the most common issues athletes contact me about is motivation. Many of them initially describe personal struggles with doubts, distractions, and decreases in results. While I found these issues to be more common during off-season training, it is not uncommon for athletes to describe struggles with motivation during the current season as well.
The first issue to address is the source for lower motivation. The specific situations of each athlete vary, but there are common themes. First is the issue of fatigue. Both mental and physical fatigue is normal and should be expected. The level of energy it requires to achieve at high levels can be depleting. A second source is getting through losses and diappointments. Coming short of one’s goals can be deflating, and often times results in questioning whether the time and commitment is worth the effort. Similarly, feeling like she has let others down can leave an athlete feeling hopeless. A third issue in maintaining motivation is distraction. For those who aspire for high achievement, giving up on other activities can feel like you are turning your back on other opportunities. Regardless of the source, the result is the same; an athlete begins to experience less motivation to train and compete.
In order to regain motivation, I recommend the athlete refocus on “owning” her sense of purpose. In essence, it is remembering that pursuing accomplishment in sport is “my choice”. As an athlete, know your “why” from when you started playing. What interested you in trying to reach for more? By allowing yourself to revisit your initial passion, you redefine a sense of meaning that is important to the self.
Even for the driven athlete, there are times when you just don’t have the umph, or find a conflict in schedule with another social activity. This is a good time to remember that it will always be you in the mirror. In those moments when you question your ability to rally for practice or competition, ask yourself a simple question; “Will I be proud of who I am, and what I did when this segment of time is over?” Likely the answer will be something along the lines of, “Only if I give the best I have today.” You can also prepare for such moments by starting a season with an understanding and acknowledging what you are willing to trade and sacrifice in pursuit of your goals.
Developing a sense of autonomy is essential, yet even athletes who feel they are in control of their participation can feel unmotivated at times. The length of a season, the sacrifices made, and the challenges of the ups and downs can leave even the most hardy athlete struggling to stay motivated. My recommendation here is to maintain focus on process and progress. Cut the season into short term goals. Focus on building toward accomplishments in incremental segments that give the season (or off-season training) a sense of being brief periods of commitment. During these briefer periods, take time to reflect on the progress you have made. Remind yourself that big accomplishments are often made out of a mountain of small climbs.
A final consideration is to take timeout to rejuvinate. Rather than waiting until you become burned out, an athlete would be well advised to plan opportunities to take part in other interests, or invest one’s social network. Use the skill you have learned about planning for practice and competition and plan to do things that enhance your life. This helps an athlete feel refreshed and more energized when taking part in training and competition.
If you’ve been a serious athlete for any given length of time, you have likely experienced and understand the reality of low motivation. If not addressed, this can lead to burnout, and eventually quitting. But by planning and addressing the issue, and athlete can work through periods of low motivation without giving up on previously set goals. By recognizing the source of low motivation, and athlete can begin to redefine her commitment. Attending to one’s earlier passions can also help the athlete refocus on her “why”. And by narrowing one’s focus to short periods of progress and process, the athlete can maintain motivation. My hope is that this article helps you to manage your own motivation. Should you find yourself needing more help in this area, why wait? Make the call, bring in an expert.
I think there can be discrepancies between what the athlete uses as motivation, and what the coach/parents think should be motivation. Some athletes are in the sport just to participate and be with friends. When parents and coaches expect the athlete to give up other things in their life to improve themselves, it may not align with the athlete’s goals.