Between family, work, and everything in between, getting in your workout can be difficult –– and staying focused once you’ve made it to the gym can be even harder. When our minds are full of the day’s events, the stresses of our jobs, and the commitments to our loved ones, staying focused is not only crucial for meeting your workout goals but it can help to prevent injuries along the way. Check out these tips for enhancing your focus during your workout!
- Fuel Properly
One of the most common causes of an ineffective and unfocused workout is also one of the most obvious: an empty stomach. While we often focus on what we’re going to eat after our workouts –– those high-protein post-workout rewards –– sometimes it’s easy to forget that our bodies need to be properly fueled to perform. Hunger pangs that pop up mid-workout will pull your focus from your workout. Plan your meals accordingly when you know that a trip to the gym or a run through the park is on the agenda!
- Create a List
Bring a notebook to the gym with a list of the exercises you plan on doing. This may include how many reps and sets you plan on completing. As you move through the workout, crossout each exercise. This will prevent the “what should I do next” syndrome that can lead to time wasted wandering the gym. This provides the secondary benefit of tracking your progress over the course of weeks and months!
- Consider a Natural Energy Booster
There are a variety of supplements available that can help boost your focus, including premium pre-workout powders. Taking these just before your workout can make the difference between an effective hour at the gym and the feeling that you’ve wasted your time. However, many athletes count on a simple cup of coffee a half hour before their workout to provide a caffeine lift. But beware! Coffee can also dehydrate you. As an alternative, white vein kratom is an increasingly popular coffee substitute, providing an extra dose of natural energy and focus in the form of a capsule or tea. This can give you just enough of a boost to stay focused on the task at hand without over-stimulating your body.
- Visualize Your Goal
Whatever you are striving for with your chosen workout, keep that image in your mind. If your goal is to run ten miles, but you are currently at three miles, visualize the finish line in your mind. While this may seem a bit silly at first, visualization is practiced by some of the world’s top athletes, especially endurance athletes like marathon runners and professional cyclists. As you begin to see the results you’ve been visualizing, you’ll begin to appreciate the power of mind over matter!
- Listen to Music
Studies have shown that people who listen to music while exercising have an increase in performance of up to 15%. Whether you listen to upbeat, fast-tempo songs or soothing classical music is up to you; some people prefer the adrenaline kick they get from more energetic beats while others find Mozart can help to block out the physical exertion of the workout itself. Put together a playlist that speaks to you and, over time, revise your playlist until you have on continuous list of songs that keep you in the zone.
6. Eliminate Negative Distractions
Before you start your workout, silence your phone, close out the Twitter app, and turn off text notifications. If you can swing it, put the work papers away while your riding the stationary bike and turn off the cable news on the television screen, as these can be sources of stress that cancel out the stress-relieve you achieve during your workout. Remember, the world will still be there after you leave the gym.
- Breathe
If you find yourself losing focus during your workout, try a simple breathing exercise to get back on track. Start with a breath in through your nose and hold it for four seconds then slowly releasing the breath through your mouth. Do this again holding it for three seconds… then again for two seconds… and finally one second. By the end of this cycle, your heart rate will be lower and your mind refocused!
8. Wear Proper Workout Gear
No matter what your workout choice is, you will need appropriate workout gear in order to train comfortably and effectively. Properly fitting shorts, shirts, tank tops, shoes and socks are essential to a successful workout, ideally made from breathable, moisture-absorbing fabrics. When you wear the right gear, you’ll stay cooler and more comfortable, eliminating another potential distraction. If swimming is your exercise of choice, then seek out performance driven swimsuits that make you feel as good as you look; there’s nothing worse than an uncomfortable bathing suit that slows you down when you’re trying to swim laps.
9. Practice Mindfulness
Incorporating a few minutes of mindful meditation into your workout can make a world of difference. Plan on spending five minutes at the beginning and the end of your workout to find a quiet spot where you can gently stretch, close your eyes, breathe deeply, and let the thoughts of the day drift away. While the stretching itself is good to prevent injury and cramping, consider the primary goal of this time to be getting yourself in a headspace where you can focus on your workout –– and yourself!