If you want to stay motivated… then UP YOUR EFFORT!  OK. Stop groaning!

When most people think of effort, they think of slogging through it, working one’s fingers to the bone, nose to the grindstone. I’m not talking about excessive physical and mental toil. I’m talking about using your physical and mental energy in ways that invigorate your game.

I first came across the idea of measuring effort when I read Pat Riley’s book years ago, on the Lakers’ breakthrough season, when they wonback-to-back basketball championships. I was impressed by how he could forecast a loss by how much effort players expended in their current game. He noticed that when they were scoring low on effort points, they were setting themselves up for losing. Coach Riley defined effort as going for the ball when it’s on its way out of bounds. It’s what you do when it looks impossible to score. It’s standing your ground in the midst of an offensive strike. It’s diving for loose balls. It may not look elegant, but it says you’re present and playing to win.

What do you hear when your internal voice mounts an offensive strike?  Does it consistof excuses? Like…

I’m tired.

I need a break.

I can’t keep this up.

It’s too hard.

I’m not in the mood.

I’ll get back on track tomorrow

Recognize these excuses for what they are — an attempt to block progress and deflate your motivation. I’m not saying you can’t take a break, but make it a conscious break to rest, renew, and refresh. Make it part of your plan. Then you don’t wake up one morning and wonder what happened.

Notice the signs of diminished performance. It’s usually when you start listening to that internal offensive voice and stop going for it. You’ll know because you make something else more important, and stop making the time for sustaining your practice.

When your effort is off, it’s an indication that you’re not playing with the attention and awareness that achieves and sustains winning. This is as true with business or financial goals, maintaining weight loss or exercise levels, or going on job searches … as it is with basketball.

I remember when I was playing amateur tennis. I ran down every ball, went for every shot and it didn’t matter if I was ahead or losing, I played full out. My nickname was 3 Set Paulette. In best 2 out of 3 set tournaments, everyone, including better players, knew they couldn’t relax their efforts in the third set, because I had the reputation of upping my game to keep going and win.  The final round is not the time to lose your motivation; it’s the time to remember the energy you brought to the game, at the beginning.

Sometimes you may find that the energy you had at the beginning of something — a new plan, a new diet, a new exercise program, a newjob, even a new relationship — can diminish over time. When your plan was new you were stretching your boundaries, the boundaries of your thoughts and actions.  

Use these 4 strategies to revitalize your energy, stretch your thinking, increase your effort, and stay motivated. This will simultaneously keep you on track, and help you break through to new levels of performance:

1. PREPARE by planning your day.  Preparation calms a distracted mind.  It brings you present to think about what needs to get done, and creates structure for accomplishing your goals. Preparing is also what you do for yourself in order to play full out.  Get a good night’s sleep. Eat healthy. Write down your priorities, so interruptions don’t derail you. Preparation is what makes the impossible, possible. Now you’re ready to play.

2. FOCUS on what you want to achieve. Remember, this is YOUR goal. Your resolve may waiver from time to time, but it doesn’t have to stop you. Stay focused on your plan. Stand your ground against the offensive strike of excuses that can pop up anytime, and keep playing.

3. INCLUDE something bold and new. Whether it’s your job, relationship or diet, try a new recipe! For the last 3 months I’ve been training for a half-marathon, and I have 3 weeks to go before the race. I noticed my efforts were beginning to lag, so, I did something new.  I normally listen to music when I run. Instead I ran listening to Alberto Salazar, a premier running coach. It lifted my spirits, improved my performance, and got me back on my game. If you tire of your routine, don’t stop your effort. Just try something new!

4.  START now. Today’s the day to play full out, not tomorrow. Don’t put off till tomorrow what you can do today. Dive for those loose balls! Fulfillment is in the action you take right now. Use this mantra generously. Fulfillment isn’t in what you could have done yesterday or in what you will do tomorrow. You learn from yesterday, but you can only incorporate what you learned in the action you take now. At the end of the day, you’ll never regret making it happen!

I love these strategies. They will sustain your efforts, and keep you creative and motivated to perform your best, whatever game you’re playing or goal you want to achieve.