Today’s post is an excerpt from Believe Training Journal (10th Anniversary Edition) by Lauren Fleshman and Roisin McGettingan-Dumas. Copyright © 2025 VeloPress. Reprinted with permission from VeloPress. New York, NY. All rights reserved.

Set process goals, not just outcome goals

It’s good to have a vision for what you want to achieve, but, more importantly, it’s good to have a vision of yourself doing what you need to do at each step along the way. This keeps your goals in a realm where you can dictate the commitment you make and the effort you put in. Goals focused on a particular outcome will potentially put you up against other athletes, weather conditions, or details that are out of your hands.

You can have it all, but not at the same time!

Decide what goals are most important to you. Choose which goals you will focus on and when. Leaning in one direction means pulling away from something else, even for a little while. Saying yes to your goals could also mean saying no to other plans. Drop the shoulds and the guilt.

Author and runner Lauren Fleshman

Embrace the power of negative thoughts

Research shows that people who anticipate obstacles and proactively think of ways around them are more likely to achieve a goal than those who skip this step. Better to look ahead and prepare than to look back and regret. Don’t overdo this though!

Keep goals visible

Anything that keeps your goal at the forefront of your mind will help that goal remain a priority. Believe in yourself. Studies show that successful people have a vision and go for it!

Watch your words

Do not harp about what you don’t want. Declare what you want, then affirm it as if you’ve already got it. “I am getting fitter and faster every day” is better than “I don’t want to be slow and out of shape.” 

Share your goals

Tell someone—your coach, sister in sport, spouse—anyone who will help keep you accountable!

Reward yourself

You might think this is frivolous, that the intrinsic reward by itself is enough, but your emotional brain wants you to feel good. A reward, even allowing yourself a little daily dose of satisfaction (or punishment, as preferred by some people), will keep you motivated to continuously raise your game.

Make the time

Carve out time in your day to work on your goal. By scheduling it, you’ll be less likely to forget about it.

Balance doing and being

Many of us have become human-doers: always on the go, always chasing the next goal, always striving—it can be addictive! It’s important to remember it’s okay to pause and slow down. The best athletes aren’t afraid to relax and try not to do and be everything all at once.