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Identify smaller to-dos. Some of our self-mismanagement comes from not being clear enough in our to-do list. “Build teamwork in my department. Complete 27 performance reviews. Analyze the 40-page report.” You’re not going to get those things completed in this mile. Tease out the first small piece of the biggie that you can complete. It is a game-changer to manage your workflow so that if you do have a half-hour, you can accomplish something that will fuel your motivation source.
Follow your goal and plan. Signing up for a marathon is different than just starting to run. The goal is the reminder of what you are working toward. It helps when the plan has you running 10 miles today, and it is raining. The time you set aside to establish clear goals and a plan to reach them makes this mile’s discomfort easier to bear, knowing it will result in long-term success.
Critical-think your worries. Can you remember what you were worried about on this same day last year? Probably not. Most of our worries do not come to life. Ask yourself if what you are worried about is happening right now. If yes, pivot and do something about it. If no, identify what is one thing you can do right now to mitigate the worry or reduce its likelihood. Come up with at least two alternate possible outcomes than the one you are worried about. Consider what you would advise a friend who had similar worries and listen to your advice. Or, go ahead and worry if you enjoy it, but just recognize that you are choosing to spend your energy that way.
Acknowledge what is not going well without negative judgment. If you are in a rough patch, sometimes it just helps to say so. But there is a big difference between, “Things are not going well, I’m never going to get caught up, this is too much, I can’t do it,” and “Things are not going well; what’s one thing I can do to ease the situation right now? Who might be willing to offer some support to me? This is hard, but it’s not permanent.”
Pay attention to when you need a fuel stop. If you do, take one. This mile might be the time to plan for future breaks. All the volunteers who host the beverage and snack tents along the running route don’t just show up magically, they must be organized in advance.
Look for, and be, a running mate. If the mile you are in is a struggle, pace with a friend for a while. Reach out for support, humor, and empathy from others who get it. We feed off each other’s moods and energy anyway, might as well join up with someone who is in it for us to be successful and will give us the encouragement we need and do the same for them in turn.
Make micro-corrections. You can only make small corrections if you are paying attention and getting oxygen to your brain. Runners constantly monitor their situation, including how they are breathing, and leaders need to as well. Bring your shoulders down from your ears, open your lungs, breathe deeply, and do this hundreds of times a day, in every mile.
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