While the benefits of pushing yourself from time to time are clear, finding the mental strength and motivation to push the limits can be tricky. So what’s the secret to getting there?

Set goals

One of the best ways to increase your motivation levels is to set yourself bitesize, achievable goals to chase after. That way, you’ll have something to focus on when you’re in the middle of that intense work.

Hope recommends setting SMART goals: goals that are specific, measurable, achievable, relevant and time-bound – to help yourself find your purpose.

Track your progress

After you set your goals, make sure to keep tracking your progress. Not only will this give you insight into the kind of workouts you need to be doing, but it’ll also keep you motivated to continue.

“No matter how small, keep note of any progress you make,” Johnson says. “Small changes over time can really show you how far you have come and may give you that boost in mental and physical strength you need.”

Focus on your breath

When you push yourself, chances are you’ll end up pretty out of breath. But allowing yourself to get to a point where you’re gasping for breath at irregular intervals isn’t going to make things easier.

Instead, Hope recommends keeping your mind focused on your breath. Not only will this stop you from getting into a negative headspace (something that’s easy to do when you’re pushing yourself) but will also put you in a better position to perform.

“Regulating your breath can help regulate your effort and keep you calm,” Hope adds.

Focusing on nasal breathing (where possible) is a good place to start, as well as trying to take deep, concentrated breaths as opposed to shallow gasps.

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