From an early age, many athletes are driven by the relentless encouragement and support of their parents. The push to excel in youth sports, to win trophies, and to be the best can create a powerful momentum that propels them through their formative years. However, as these athletes grow older and face the increasingly competitive arenas of national high school events and college sports, the landscape changes. Parental guidance that once provided the primary fuel for their success begins to fade, leaving a new challenge in its place: the need to push themselves.
This transition can be daunting. For the first time, these athletes must confront their own “Resistance,” a term coined by Steven Pressfield in his book “The War of Art” (which I highly recommend). Resistance is the internal force that whispers excuses, fosters procrastination, and breeds self-doubt—an invisible enemy that stands between you and your potential. For athletes who have always enjoyed the thrill of winning but now find the path to continued success increasingly steep and solitary, this battle against Resistance is critical.
The journey from being externally motivated to internally driven is not easy. It requires a shift in mindset and the development of personal discipline to maintain the standards of excellence that once came so easily. Today, I will explore how athletes can recognize and overcome Resistance, take ownership of their journey, and build the resilience needed to succeed at the highest levels. The road to greatness isn’t just about talent and external pressure; it’s about the internal battle that defines true champions.
Understanding Resistance: The Invisible Opponent
Resistance isn’t just a hurdle; it’s the shadowy figure that lives in your mind, whispering doubts and feeding your fears. Imagine Resistance as a cunning opponent who knows your weaknesses better than anyone—someone who convinces you that hitting the snooze button is smarter than getting up for that early morning workout, who sits on your shoulder after a tough loss, murmuring that maybe the effort isn’t worth it. This relentless adversary capitalizes on your moments of vulnerability, especially when the usual motivators—like your parents’ push or the easy thrill of victory—start to fade. It’s not just a feeling; it’s an ever-present force, always scheming, always ready to pull you back when you’re on the brink of pushing forward.
Example 1: The Reluctance to Train Independently
Imagine an athlete who has always relied on their parents to set their schedule, remind them of practices, and keep them on track. As they progress to higher levels of competition, they face the need to take ownership of their routines. Resistance shows up as reluctance: skipping solo drills, avoiding extra conditioning sessions, or half-heartedly going through the motions when a coach or parent isn’t watching. The comfort of being guided is replaced by the discomfort of self-discipline.
Example 2: Fear of Failure in Higher Stakes
Another athlete might have always excelled at local competitions, easily standing out among peers. But when the stage grows larger—at national events or in college athletics—suddenly, they’re no longer the big fish in a small pond. Resistance rears its head as fear: fear of not living up to past successes, fear of being just average, or fear of putting in the hard work and still coming up short. This fear can lead to procrastination, avoidance of challenging situations, or an overreliance on past achievements instead of embracing the grind needed for the next level.
Example 3: The Comfort of Past Success
Some athletes develop a fondness for their previous achievements, replaying the highlights of their glory days rather than focusing on the present challenges. Resistance manifests here as complacency. They might still show up, but they lack the fire and intensity they once had. Their training lacks the purpose and urgency required to evolve with the growing competition. The belief that their past success will carry them forward becomes a trap, allowing Resistance to subtly erode their drive and dedication.
Examples of How to Win Against the Resistance
Resistance is a mental battle that plays out quietly in the background of your thoughts, often going unnoticed until it’s already won. It’s not just about acknowledging the urge to slack off or skip a workout—Resistance doesn’t want you to see it. It hides behind excuses, rationalizations, and subtle doubts, convincing you that the easy way out is the smart choice. The toughest part is that Resistance thrives on staying hidden; it wins by keeping you in denial, making you believe that the discomfort of hard work isn’t worth it.
Recognizing Resistance is more than just the first step; it’s one of the hardest because it forces you to confront the very things you’d rather avoid. Once you can identify when and where Resistance shows up, you can start to push back. The battle is mental, and the strategies you use to confront it will determine your ability to keep moving forward, even when the voice in your head is telling you to quit. Here are three practical examples of how to face Resistance head-on and reclaim control over your athletic journey.
Example 1: Recognizing Hidden Excuses: Mike’s Wake-Up Call
Mike had always relied on his parents to keep him on track. But as he transitioned to college sports, that external guidance disappeared, and Resistance found its way in. It didn’t come as blatant laziness; instead, it hid behind excuses like “I’ve been working hard all week—I deserve a break,” or “I’ll start fresh on Monday.” These thoughts felt reasonable, even comforting, but they masked the real issue: Resistance was slowly pulling Mike away from his goals.
Mike didn’t recognize this on his own. It wasn’t until a coach pulled him aside after a subpar practice and bluntly asked, “What’s going on? You’re not pushing like you used to.” That moment hit Mike hard. The coach suggested he start keeping a journal—not to track workouts, but to write down his thoughts, excuses, and how he felt about his performance. Initially resistant to the idea, Mike eventually gave it a shot out of frustration, feeling he had nothing to lose.
Through journaling, Mike began to see the patterns. Resistance wasn’t obvious—it was sneaky, disguising itself as rational decisions. By writing down his intentions each day and comparing them to his actions, he realized how often he let Resistance dictate his choices. This newfound awareness was his turning point. By setting clear, non-negotiable goals and holding himself accountable through his journal, Mike started to reclaim control over his athletic journey.
Example 2: Facing the Fear of Failure: Sarah’s Shift in Perspective
Sarah, a talented track athlete, found that as the stakes grew higher, Resistance showed up as fear. It wasn’t outright panic but a quiet, pervasive anxiety that told her she wasn’t ready, that she wasn’t good enough. Resistance whispered that skipping a tough workout or avoiding a race was just being smart, protecting her from potential failure. It disguised itself as self-preservation, making it hard for Sarah to see that she was avoiding the very challenges she needed to face.
Sarah’s turning point didn’t come overnight. After a series of races where she underperformed, her coach noticed the pattern and suggested she speak with a sports psychologist. Initially hesitant, Sarah finally agreed, realizing that she couldn’t keep avoiding the issue. In those sessions, she unpacked her fears and how Resistance was tricking her into believing that stepping back was safer than pushing forward. The psychologist helped her reframe her mindset, treating every race and workout as an opportunity to grow rather than a test of her worth.
By setting small, manageable goals focused on effort rather than outcome, Sarah gradually weakened Resistance’s hold. She started to see that her fear wasn’t protecting her—it was just another way Resistance was trying to keep her comfortable and stagnant. The real risk wasn’t in failing but in letting Resistance convince her not to try.
Example 3: Overcoming Complacency: Jason’s Accountability Pact
For Jason, a swimmer who thrived under the watchful eyes of his parents and coaches, Resistance disguised itself as complacency. He had always been told he was good, so when he entered the more competitive waters of national meets, Resistance told him that showing up was enough. It snuck in as a quiet confidence that he didn’t need to push harder because his past successes would carry him forward.
Jason struggled to recognize this complacency until his performance began to plateau. The wake-up call came when a teammate outperformed him—someone who used to lag behind. Resistance had tricked him into thinking that his natural talent was enough, but Jason realized he needed to find a new source of accountability. He partnered with a teammate, setting shared goals and holding each other accountable for showing up fully committed to every practice. By acknowledging that Resistance had lulled him into a false sense of security, Jason reignited his drive and refocused on pushing past his comfort zone.
Practical Tips to Win Against the Resistance
- Journaling for Awareness
Like Mike, keeping a journal can help you track your thoughts, excuses, and behaviors. By writing down your daily intentions and comparing them to your actions, you can spot when Resistance is sneaking in and take steps to stay accountable. - Set Specific, Measurable Goals
Avoid vague objectives that allow Resistance to exploit your uncertainty. Follow Mike’s approach by setting clear, specific goals—like improving a particular skill by a set deadline. Breaking down big goals into smaller, manageable tasks can make them feel less daunting and more achievable. - Reframe Fear as Opportunity
When Resistance shows up as fear, as it did for Sarah, learn to see challenges as opportunities to grow rather than threats. Focus on effort-based goals instead of outcomes, which can help reduce anxiety and encourage a mindset that values progress over perfection. - Seek External Support
Don’t hesitate to get help when you need it. Whether it’s a coach, mentor, or sports psychologist like Sarah did, outside perspectives can help you recognize patterns you might be blind to and provide strategies to overcome Resistance. - Build a Consistent Routine
Structure can be a powerful tool against Resistance. Create a daily routine like Sarah’s, with set times for training and other commitments. Consistency makes it harder for Resistance to disrupt your progress, turning good habits into automatic actions. - Accountability Partners
Following Jason’s example, find a training partner or group that shares your goals. Mutual accountability can provide the extra push you need when Resistance tells you to take it easy. Sharing your journey with others makes it easier to stay committed. - Challenge Negative Self-Talk
Resistance often takes the form of negative self-talk, convincing you that you’re not good enough or that the effort isn’t worth it. Counter this by consciously replacing those thoughts with positive affirmations or neutral self-talk that focuses on the task at hand, like reminding yourself of your preparation and capabilities. - Address Avoidance with Action
Resistance loves avoidance, tricking you into putting off tough tasks. Combat this by taking immediate action, even if it’s small. If you’re tempted to skip a workout, commit to just the warm-up. Often, starting is the hardest part, and once you’re moving, it’s easier to keep going. - Fight Complacency with Continuous Challenges
Complacency sets in when you start to coast on past successes, as Jason did. Keep Resistance at bay by continuously setting new challenges for yourself. Regularly update your goals to ensure they are pushing you beyond your comfort zone, keeping you engaged and striving for improvement. - Recognize and Challenge Excuses
Resistance often hides behind excuses that seem valid. Mike’s journaling helped him see these patterns. Start questioning your excuses: Are they genuine, or are they just Resistance’s way of keeping you in your comfort zone? By calling out these excuses, you can take back control.