Here's one super effective trick for pushing yourself to go that extra mile

I have a mantra. It’s not the kind of mantra that I say during meditation or anything. It’s not that kinda thing. It’s actually something that I say to myself when the going gets tough. No one around me knows about it because it’s something I keep to myself. The words only echo within the confines of my mind. But they echo loud and clear. And they never fail to serve their purpose.
 
The backstory
It was a rainy but busy day in the historic center of Rome. The usual organized city chaos was ensuing all around and I was happily immersed in every second of it. I was enthralled and mesmerized by my favorite city on Earth. But I was also in pain…
 
Here I was stupidly wearing ballet flats, knowing full well that I’d be wandering around on ancient cobblestone streets for the better part of the day. And what beautifully glistening cobblestone streets they were! But looks can be deceiving. I can tell you one thing...those suckers sure weren’t designed for ballet flats!

So there I found myself, facing a day of hobbling around in soggy, unsupportive ballet flats on cobblestone streets for endless excruciating miles. The things we think we can get away with in our 20’s…
 
Now mind you, I’m not one to take public transportation when I travel. I prefer absorbing the sights and the sounds of a city at a slow pace, a walking pace. This is how I’m best able to feel the pulse of a city. Well suffice it to say that I paid a steep price for feeling Rome’s strong, vibrant pulse that day. Word for the wise: ballet flats and cobblestone streets do NOT go well together!
 
After a few short hours every step soon became torture. Everything hurt, from my feet up to my hips, to my lower back. And sure enough, in a city where taxis are a dime a dozen, there were absolutely NONE around when I needed one most (pre-Uber days!). And as luck would have it, there were also no benches in sight. I quickly realized that I had no choice but to keep going...

Not even hungry, but seeking temporary reprieve from each throbbing step, I started popping into various pizza joints and force fed myself some pizza just so I could use their chairs (poor me, I know). But inevitably it always came time to hit the pavement again. I couldn’t delay the inevitable forever.
 
I must've subconsciously realized that I needed something that I could focus on that would distract me from the pain. And then out of the blue it just hit me. This phrase  suddenly popped into my head. “Keep going, don’t stop”. I started to repeat this simple phrase in synch with each step. I fell into a rhythm. Left foot “keep going”…right foot “don’t stop”. And somehow it worked. It was like being in a trance. My pain was no longer the focal point and I suddenly felt oddly relaxed. It was these words that kept me going strong all the way to the ornate doors of my charming 18th century hotel, where I could finally rest my weary self on my rooftop terrace where I could treat myself to panoramic views of the Eternal City.

Now you might be thinking to yourself, that’s a cute little story and all but why in the world is she sharing this on a health and wellness blog? You probably don’t see any relevance, aside from the fact that my little story took place in Italy and the site’s name that you’re visiting is derived from Italian. But those four simple words have long since kept me going in many other domains in my life besides through tortuous walks. And I want to share with you why they’re so effective.

Since that day in Rome I’ve called upon my little mantra numerous times. During annoying workouts, during long bike rides when I went too far and couldn’t imagine having to turn back and head home. I’ve used it during subfreezing treks and also while trudging through blistering hot D.C summer days. I use it when I'm carrying heavy loads, literal or figurative. I even use it to get through dreadful, mind-numbingly dull work tasks. Without fail, my mantra has kept me going over the years.
 
Power through
Quick disclaimer here: When it comes to working out or meeting your health goals, it is never a good idea to push through physical pain. Pain is your body’s way of telling you that something is wrong and it’s time to stop and reassess!
 
But there’s pain and then there’s the normal discomfort of working out. During any health journey, there will be times when you feel like quitting and you may feel too uncomfortable to continue, for various reasons. There will be times when you’d rather toss your dumbbells across the room, back into the dusty corner where they belong and just lounge on the couch for the rest of the afternoon. There will be times (many times!) when your bed is just too cozy to extract yourself from on a cold winter morning; when the outside world is just too noisy and it’s just too easy to remain inside your warm cozy cocoon instead. This is when positive self-talk becomes critical. This is when having a go-to phrase to keep you moving forward can be incredibly helpful.
 
Building and maintaining momentum is important when you want healthy change to last. Your mantra can keep your momentum strong from day to day so you don’t miss a workout or it can be used in the moment during a workout. Either way the idea is you are essentially changing your self-talk. You are eliminating overthinking from the equation. Instead, you are giving your mind a very clear directive: to keep moving forward, no matter the obstacles. You will quickly see that your brain (and body) respond surprisingly well to this!

An object in motion…
We also know that it’s a heck of a lot easier to keep moving than it is to get moving from a stationary place. So naturally, any self-talk that is effective at keeping you moving toward your goals will be effective. Use this mental trick to keep the momentum going!
 
Your mantra
We all have challenging moments in our lives. More specifically, we all have those difficult, sometimes paralyzing moments when we question our goals. Many of us also engage in too much thinking, too much overanalyzing before we get moving. Analysis paralysis is real!
 
When the going gets tough, we start to question what we initially set out to do. Because doing the work is very different than setting the goals. Think of those instances when your mind starts doubting your abilities or your desires. Think of those times when you need an extra little push, when it would be nice to have a miniature cheerleader fairy jump out of the woodworks to offer some extra bit of oomph to inspire you.
 
Think about what you can tell yourself that can keep you going. What would you tell a friend if they were in a similar situation? What would you say to someone else, that you knew they needed to hear in such a moment? What short phrase, or even word, would you say? Try to keep your mantra short, easy to remember and powerful. It doesn’t have to be original either. It can be a favorite quote or a positive affirmation. Just make sure it flows well and that it works for you. Then test it out and change it if it just isn’t cutting it. Then try a new one.
 
With the right mantra you can become your own mini cheerleader fairy during difficult moments. Don’t sit around waiting for a motivational fairy to emerge because I assure you it will not! Instead, remember to become your own best friend and strongest supporter. And most importantly of all, never ever wear ballet flats on cobblestone streets!