Reward your progress

Reward your progress

Everyone has bad days.  Success isn’t a straight line of linear progress, it’s more like a rollercoaster.  Like any athlete, I had periods of highs and lows throughout my career.  I learned very quickly that setbacks are inevitable.  It’s how you deal with them, rather than avoiding them, that counts. It’s all about accepting the occasional setback, keeping perspective, learning from it and moving on.  If you commit to something on a daily basis and then find yourself missing a day, it’s not the end of the world; you can get back up and carry on.

If you were climbing a mountain and you were only looking up at the peak you could easily start to notice daunting thoughts of how much further it is to go, that it doesn’t seem to get any closer etc… This is the point where you should choose to look down the mountain and see the progress you’ve made and acknowledge to yourself how far you’ve come.  Gaining a balanced perspective.

Rewards boost motivation and build momentum.

Make regular stops to reflect on how far you’ve come towards achieving your goal and how much you’ve accomplished up to this point.  Take time out to reward yourself for the progress you’ve made.  Rewards boost motivation and build momentum, but make sure you make the reward complimentary to your goal; if your target is weight loss treat yourself to cinema tickets – rather than a box of chocolates. 

When you hit a bump in the road, and for whatever reason you don’t stick to your plan, it’s ok.  Take a breath, tomorrow is a new day.  Acknowledge that setbacks are part of the adventure and you always have a choice. The choice to get back on the horse and keep going.

Doing the #betterin30 challenge? Use the hashtag to tell us how you’re getting on, and you could win a personal session with one of our experts! 


Leon Taylor is your Better in 30 Performance Coach. He’s a three-time Olympic athlete, BBC Sports commentator and mentor to diving sensation Tom Daley.  Leon was the first British Olympian in over 44 years to win a silver medal in diving at the Athens Olympics.