How to maintain motivation

We are right smack dab in the middle of the dog days of summer. It’s hot, humid, and uncomfortable.

Times like these are when motivation typically wanes.

Here are some tips to help you stay inspired and committed to swimming when times get tough:

1. Reframe Your "Why"

  • Focus on the feeling: Remind yourself how good you feel after a swim – the clarity, the energy, the sense of accomplishment.

  • Long-term health: Emphasize the undeniable benefits of consistent exercise for your overall well-being, both physical and mental.

  • Skill development: Perhaps this is the year you improve your bilateral breathing or shave time off your personal best.

2. Set Achievable, Varied Goals

Monotony is the enemy of motivation. Don't just swim laps for the sake of it.

  • Vary your workouts: Explore different stroke drills, incorporate kick sets, pull sets, and interval training.

  • Track your progress: Use a waterproof watch or a logbook to see how far you're swimming, how fast you're going, or how many workouts you've completed. Seeing your progress can be incredibly motivating.

3. Embrace the Community (or Create Your Own)

Swimming can sometimes feel like a solitary sport, but it doesn't have to be.

  • Join a masters' swim team: The structure of coached workouts and the encouragement of teammates can make a huge difference, especially on those days you'd rather stay in bed.

  • Find a swim buddy: Having someone to meet at the pool creates accountability and makes the experience more enjoyable.

  • Connect online: Join swimming forums or social media groups to share experiences, ask questions, and get tips from other year-round swimmers.

4. Optimize Your Environment

Small changes to your swim routine and gear can make a big impact on your desire to get in the water.

  • Invest in good gear: A comfortable swimsuit, reliable goggles (maybe even a spare pair!), and a well-fitting cap can make your swim more enjoyable.

  • Pack your bag the night before: Eliminating any last-minute scramble can be a huge motivator.

  • Find a pool you love: If your current pool is too cold, too crowded, or inconveniently located, explore other options. A positive environment makes a difference.

  • Post-swim comfort: Having a warm towel, a cozy robe, and a hot shower to look forward to can make chilly mornings much more appealing.

5. Listen to Your Body and Be Flexible

Life happens, and sometimes motivation dips. Don't beat yourself up about it.

  • Rest and recovery are crucial: Overtraining leads to burnout. Don't be afraid to take a rest day or even a short break if you're feeling depleted.

  • Adjust your expectations: Some days you'll feel like a fish, other days like a lead weight. That's okay. A shorter, easier swim is always better than no swim at all.

  • Embrace variety outside the pool: While swimming is your focus, incorporating other activities can prevent mental fatigue and work different muscle groups.

Let me know other ways that you have found to be helpful in maintaining motivation and discipline to get into the water!

-Dr. Sandra and Team