How can I stay motivated in sport in 2026? Tips for keeping on track!

I always love the start of a new year. For me, it feels like a fresh beginning and a chance to re-focus on the things you want to achieve, be they sport related or otherwise. However, experience has taught me that many people don’t spend quite enough time thinking about how they will achieve their goals, or overcome the challenges they may face along the way. Whether you have your sights on a new PB, a place in Team GB or just to stick with a form of exercise you enjoy, here are a few tips for staying motivated!

Be specific about what you want to achieve

This sounds really obvious, but you will be surprised how many people are too vague with what it is they are trying to accomplish. Be as specific as possible and write it down!

Consider WHY it is important to you

If I have said it once, I have said it a thousand times, with any goal, do ensure you have taken the time to think about why it is important to you. This is going to be different for everyone, and may take a bit of soul searching and asking yourself ‘but why?’ repeatedly to uncover, but when you get to the reason that pulls on your heart a little, it’s a good sign you may have identified it! Again, write this down – “I would like to achieve X because Y,Z, is important to me” – and pin it up or place it somewhere you will be able to see it.

Create Interim goals and specific actions

Now you have identified what you would like to achieve and the reason why you want to do it, the next step is identifying smaller goals (that will allow you to see you are on the right track) and importantly, the specific actions that you need to take each day/week to achieve them. These actions should be things that are within your control. To offer an example, perhaps your overall goal is to reduce your golfing handicap by X amount by the end of the season. You can then identify how you would need to perform at different points to be on track to achieve this. Then think about which elements of your game will make the most impact and use this to inform your specific weekly actions. Perhaps you are aware your mindset is holding you back or your long putting needs more work. Get really specific about what you will actually do.

Identify what may throw you off course

The reality of committing to any long-term goal is that (annoyingly!) at some point something may arise that could de-rail us. Being prepared for this in advance is a great way to counter this. You may be aware of some of these potential challenges already, for example, have you noticed your self-talk (what you say to yourself in your own mind) tends to be negative or unhelpful? If so, what could you say back to yourself? Your ‘why’ can be powerful to use in these moments. We may also suffer an illness or injury which can of course be frustrating. Depending on the nature/severity we may need to be ready with the flexibility to adjust our goals. Having a positive mindset and keeping focused on what we CAN do (even if that is just rest, recovery or rehab) is generally the most productive approach if this happens.

Accept that you will feel more motivated some days than others!

I think this one is really important. Even Olympic Gold medallists don’t wake up feeling fully motivated every single day! (Yes, you read that correctly!). The key is not to make ‘how motivated you feel’ the deciding factor in whether or not you are going to take your planned action! If you have taken the advice in the points earlier, you know your goal, you know your ‘why’, you have identified the specific actions you need to take – so you have removed the need for your brain to think about whether you ‘feel like’ doing it or not! It is decided, so get out there, commit to your action, and know you will feel better for it afterwards! (and give yourself an extra pat on the back, because it is not easy!). Also, don’t beat yourself up about not feeling motivated.  Acknowledge it, be aware there will be days it will happen, and get yourself back on track.

Staying motivated isn’t easy, and those who stick to things and achieve their goals generally don’t let ‘motivation’ be a deciding factor in their actions. The more you practice taking action despite ‘not feeling like it’, the easier it will get!

This blog is intended for general interest purposes only. If you are looking for tailored support with your sports mindset challenges, do feel free to reach out to me via email: laura@laurarowe.co.uk