The biggest issue I see with female athletes (me included) is that we can overestimate what we can do in a day and underestimate what we can do in a year. What is it about you that makes you feel so paranoid that you are not doing enough? Do you feel like you are on a constant quest to prove that you are doing enough, are enough or that you have done enough?
I wrote out my to do list and I had 20 things on it, now I know I probably wont get all of those done today. However, even with that knowledge I still feel guilty for not getting it all done. So say I only got 3 things done today and I still have 17 more to do, I am not going to feel bad for not getting it done. I am going to shift my thinking to, I may not have gotten this done in one day but a year from now the project I am working on will be done. There is no rush. What I will do is divide up my to do list for the rest of the week and maybe even get to finishing it next week.
You are capable of so much if you let your mind believe that you are good enough, you have nothing to prove, that you are in no hurry to accomplish and become the best version of yourself.
Here is your homework, take your goal and say to yourself, I am not going to get it done tomorrow...it's just not going to happen. What you need to focus on is the long game and break it up into tiny pieces. Write down everything you need to do to get to your goal (every little thing!). Know that you won't get them all done next week but take a few things and work on them over the next few days and so on. I also want you to start celebrating your wins. When you wake up in the morning I want you to celebrate what you did the day before. When you have positive thoughts you have positive actions.
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