Understanding what drives you to perform is crucial, especially during challenging times.

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Motivation

To perform well, it is essential to explore two aspects of personality that contribute to motivation in competitive situations: the Need for Achievement (NA) and the Fear of Failure (FF).NA reflects our natural competitiveness and our inclination to seek out challenges in our sport.FF, on the other hand, influences how we perceive the possibility of defeat. While nobody enjoys losing, some individuals are more adversely affected by the thought of defeat than others. For many, losing is seen as a personal failure, leading to self-doubt and a negative impact on motivation and self-esteem. It can evoke feelings of hopelessness and hinder performance.

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Setting 'Process' Goals

Goal setting is a proven strategy for enhancing performance. By setting challenging yet realistic goals, athletes can boost motivation, confidence, concentration, and reduce anxiety. Process goals are particularly effective. They help athletes focus on developing and mastering the necessary skills, techniques, and strategies to achieve performance goals and desired outcomes. Unlike outcome goals, which involve elements beyond one's control, process goals are within an individual's control.To enhance motivation, athletes should identify specific process goals relevant to their sport.

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Staying Task-Focused for Better Performance

When individuals focus solely on the outcome of an event, anxiety tends to rise. This is especially true for those who relate to types 1 and 4, characterized by high levels of FF or a combination of NA and FF. The fear of failure drives their thoughts toward outcomes and potential negative scenarios.To counter this, maintaining a task-focused mindset becomes crucial. By concentrating on the task at hand and exerting control over it, athletes can build self-confidence and achieve results incrementally.

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Controlling the controllables

Athletes should focus on factors within their control, perceiving temporary setbacks as isolated incidents rather than reflections of their ability. This perspective helps maintain healthy motivation.

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Dealing with Slumps and Demotivation

It's important to recognize that performance and motivation fluctuate naturally for all athletes. Peaks and troughs are part of the sport. External factors, such as work, family, routines, relationships, and even pandemics, can impact motivation. It's crucial to accept this as part of the sporting journey.When feeling demotivated, it can be helpful to reflect on past training sessions or races that didn't go well. Identify factors within your control that contributed to the underperformance.

This exercise reveals that there are often more controllable factors than uncontrollable ones, empowering athletes to take action.In combating demotivation, be cautious of comparisons on social media. Remember that everyone experiences highs and lows. Postings usually highlight achievements rather than setbacks.

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Everything passes

Engaging in self-reflection and acknowledging your accomplishments can reignite motivation. Take pride in the progress you have made, even during moments of low motivation.Implementing various strategies can also help combat demotivation. Remember the ancient Chinese proverb: "Everything passes." Be kind to yourself, take proactive steps, and reignite your motivation for future goals.

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Scientific reference

1. Zuber, Claudia/Achim Conzelmann: The impact of the achievement motive on athletic performance in adolescent football players, in: European Journal of Sport Science, Taylor & Francis, vol. 14, no. 5, 17.09.2013, \[online\] doi:10.1080/17461391.2013.837513, pp. 475–483.