Managing Discomfort & Setbacks
Intro
We spent six months preparing to run across the Grand Canyon. We had every detail mapped out—distance, elevation, rest stops, water sources, and even the food and drink we’d need along the way. We thought we were prepared for anything.
But, as is often the case with big challenges, things didn’t go as planned. A record-breaking heat wave threw us a curveball, and we found ourselves stopping more often than expected. That meant eating and drinking more to keep up, which slowed us down.
Despite the unplanned challenges, we made it across. And here’s the thing: setbacks like these are normal, whether you’re training for an event or tackling your next big adventure. The secret to success is learning how to manage those setbacks, adjust when needed, and keep your motivation high.
Growth vs. Fixed Mindset
Carol Dweck popularized the idea of mindset in her book Mindset: The New Psychology of Success. In simple terms, a fixed mindset is when you avoid challenges, give up easily, and believe your abilities are set in stone. You might think, “I failed, or I’m not motivated, so I must be a failure.”
On the flip side, a growth mindset is all about embracing challenges, persevering through setbacks, and viewing obstacles as opportunities to learn and grow. People with a growth mindset believe that effort leads to improvement. They’d say, “This challenge is teaching me something valuable.”
Reframe Your Discomfort
Discomfort comes in three main forms: physical, mental, and emotional. Let’s break them down:
Physical discomfort might look like fatigue, burning legs, or heavy breathing.
Mental discomfort can feel like doubt, frustration, or boredom.
Emotional discomfort often shows up as fear of failure or comparison to others.
The trick to shifting from a fixed to a growth mindset is reframing these discomforts as signs of growth. Here’s what that might look like:
Physical discomfort: That burn in your legs? It means you’re pushing your limits.
Mental discomfort: Feeling doubt? You’re stepping outside your comfort zone.
Emotional discomfort: The fear of failure? It means you’re aiming for something that truly matters.
Common Setbacks in Training
When I work with athletes, I emphasize the power of reframing setbacks as learning opportunities. Here are a few common challenges and how to approach them:
Missed workout: Life happens, and sometimes a workout gets missed. Instead of stressing, I encourage athletes to focus on the recovery and jump back into their next session with renewed energy.
Injury or fatigue: Fatigue is inevitable, and injury is always a risk, but remember: rest and recovery are just as crucial as training. Rather than focusing on what you can’t do, use this time to work on areas you’ve neglected or take care of your body.
Lack of motivation: Motivation is a great companion at the beginning and the end, but when you need it most? It often disappears. When my athletes feel unmotivated, I suggest revisiting their emotional anchor and reconnecting with their “why” to reignite their drive.
Creating an Adversity Plan
When preparing for a big challenge, it’s helpful to expect setbacks and plan for them. Sit down and write down 10 to 20 things that could go wrong between now and the finish line. For each challenge, come up with a strategy for how you’ll handle it. That way, when things go off track, you’re already prepared to adjust and keep moving forward.
