- Set yourself clear objectives.
“Every day is a series of choices. I’ve had enough days to know that I feel my best when I go to practice with clear objectives to improve and work as hard as I can to achieve my goals.”
Ryan Murphy (USA)
- Remember your accomplishments.
“I think it’s important to take a step back and look at the big picture. Think of small accomplishments you may have achieved and small things to work on or focus on for that day. Not every day is going to be a good day, and everyone has bad days.”
Kathleen Baker (USA)
- Don’t think you’re failing.
“Remind yourself that every failure is an opportunity for growth and that as long as you keep going you aren’t failing.”
Siobhan O’Connor (GB)
- Be part of a great team.
“Teammates, motivate me. When you don’t want to be at the pool, but your teammate is there, and they make you laugh. And make it fun, that’s the banter you need to get you through.”
Ellie Simmonds (GB)
- Gamify your mistakes in practice.
“When things don’t go to plan and you make mistakes at training, imagine it’s race day and ask yourself how you can still have a great session despite the challenges.”
Jamal Hill (USA)
- Reward yourself after tough training.
“At the end of each swim season, I like to go on holiday by myself to take some time to reflect and refresh before embarking on the next goal.”
Sophie Pascoe (NZ)
- Remember your “why”.
“I always go back to the reason of why I’m doing what I’m doing. I also constantly put effort in to make sure that I’m happy in what I do.”
Mack Horton (AUS)
- Let go of expectations.
“Most athletes aren’t able to recognise when they’re experiencing pressure. Your goals can be heavy, especially if you give them so much energy that you’re not in the present moment. Be still, be grateful and appreciate the person that you are.”
Jamal Hill (USA)
- Mix up your training regime.
“I do 3 weights sessions a week, and a couple of spin bike and core exercises almost every day. Not only does this stuff complement my swimming, but it’s good for my mind too.”
Ariarne Titmus (AUS)
- Prioritize your sleep.
“We all have ups and downs, and I just try to accept that some days are heavy. Tomorrow is a new day! I know that sleep has a positive impact on my mind, so I try and get a solid night’s sleep every night.”
Pernille Blume (DEN)