Makeover your mindset

Write your mantra for the year

“Find a statement that’s easy for you to call to mind, one that makes you feel awesome, one that’s going to start something great in your mind. That’s what your mantra should be,” says sports consultant Traci Stanard. For example, professional mountain biker Rebecca Rusch has been telling herself “I can, I will, I will not be denied,” since she was a teenager. Take your 2020 mantra to the next level by printing it on a vinyl sticker and placing it on your bike’s top tube so you’re reminded of it every time you ride.

Keep a daily gratitude journal

Take your training log to the next level by adding a line about one thing you’re grateful for today after making notes about your workout. Expressing gratitude can make you healthier, less stressed, and even help you make new friends. Stacking the habit of writing a gratitude journal on top of recording your training log can make it a much easier habit to adapt. “That small accomplishment of listing something every day can be really powerful,” says Stanard. “The reason a habit like making a bed every morning is great is because it gives you a small win right away. The same is true of a daily journal like this.”

“Rebecca Rusch has been telling herself ‘I can, I will, I will not be denied.’”