Filed under: Motivation
The state in which athletes perform at their best is often referred to as “the zone,” but researchers refer to it as “flow.” This experience of being completely immersed in an activity involves:
- Clear goals and immediate understanding of whether actions are helping or hurting progress towards goals.
- Intense and focused concentration on the present moment.
- Merging of action and awareness.
- Absence of self-consciousness and anxiety.
- Time seems distorted (slow in the moment and fast retrospectively).
- Targeting of your attention where it is most needed.
- Challenges or opportunities feel like a stretch but still match your skill level.
- Feeling in control and prepared to face whatever happens next.
You can experience flow in myriad ways, whether you’re engaged in combat, playing competitive sports, or raising children. Flow can’t be forced, but you can set the stage for it by learning good stress management and practicing key skills through repetition.
“Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.” - Lou Holtz, NFL and NCAA coach
Identifying the differences between these three things—ability, motivation, and attitude—is very important to performance optimization. Assessing your ability to perform a task is where optimization starts. Whether or not you feel like doing something when the situation calls for you to perform, motivation will power you to complete the task. Finally, having a positive attitude about your performance and how things turn out can make the difference between simply getting the job done and performing optimally.
“Garbage in, garbage out.” - George Fuechsel, IBM Programmer and Instructor
What you put in your mind and body has an impact on your performance. Surround yourself with positive people who can encourage you to build the motivation you need to maintain high performance during hard times. Replace negative thoughts and conversations with “I can…” statements. Nutrition also has an impact on your performance. Fueling yourself with high-performance foods can help you perform at your best consistently. Like a car, you cannot run on empty nor fuel yourself with empty calories. The Warfighter Nutrition Guide is an excellent resource for information about performance nutrition. For even more information on fueling performance, explore HPRC’s Nutrition domain.
Exercising outdoors can be a fun way to get in shape, enjoy the beautiful weather and do something fun as a family. No gym or equipment is necessary for a run on a trail, bike ride, or hike—and the scenery is much better! Kids can use their scooter, skateboard, or bike to keep up with mom and/or dad. You can even include strength exercises during your outside adventure! A playground or park can be a great destination for some exercise with children. Monkey bars, park benches, and other fixtures found at playgrounds can be used for pull-ups, tricep dips, and core exercises. Here are some additional suggestions from HPRC on exercising without a gym or equipment. And before you step outside, check out these tips if you plan on hiking or running on a trail.
Working out by yourself is fine if you’re self-motivated, but getting a buddy to tag along can provide the motivation needed to really ramp up your workout. Let’s face it—a bit of friendly competition can help you push harder than if you were alone. In fact, research has consistently shown that performance is substantially improved when you exercise with someone (even a virtual partner)—unless the workout is complex or involves tasks that require coordination, when the performance can degrade (i.e., "choking under pressure"). So, for best results, practice your difficult routines with a trainer, and then engage in healthy competition to optimize your performance. Keep in mind that not just any friend will do. It’s best to get a buddy whose skill level is similar to your own.