One of the first homework assignments that I assign to clients is to create a training mantra. I’ve found that some people are unfamiliar with the word, so I wanted to share what a mantra is and why it’s important to have one for many aspects of life (not just fitness). A self-talk mantra can aid in fitness training, sexual kung fu, anger management, changing our relationship with food, or even breaking an addiction.
A mantra can act as a reminder to keep going. A short, rhythmic, and positive line of self-talk that encourages you to stay on the path to your goal. Goal setting is about knowing what you want. Discipline is about remembering what you want. A mantra should be your own. It’s fine to borrow someone else’s mantra. But, it’s important that your mantra be anchored to you and your path. Here’s a recipe for creating your own mantra.
Short Keep your mantra simple. Anything longer than a haiku becomes a recital and it will feel like you’re reciting an oath. While that may be fine for your evening recap in the bathroom mirror, it can become mentally taxing during an activity that requires more of your concentration.
Rhythmic Meghan Trainor’s songs are popular because they’re catchy. I’ve never downloaded a single track, but, I can sing along with the chorus because they’re all over the radio and played in every store/restaurant. Those simple rhymes // don’t require much of my mind // I repeat them in time // and say them line after line. Do the same when you create your mantra. Most people know the old anger management mantra: “Pins and needles // needles and pins // A happy me // is a happy me // that wins.” When I began anger management my mantra was rudimentary. “I don’t want this anger, I want love.” Over the years, it has evolved into something of a drinking toast. “Kiss your partners // kiss your friends // Make sweet love // and love again // No matter what trouble the world is in // as long as we love // love will win.” I’ll drink to that!
Positive The runner’s reading this post may have heard the old mantra, “the faster I run // the sooner I’m done.” While that may be true, “sooner I’m done” creates a negative association with an activity that is (or at least should be) making you feel better. Running isn’t for every body. But, if you’ve committed to embracing the activity, do it for the love of your body, mind, and spirit. Create a mantra that reinforces the positive association with your activity. This can also help when attempting to change your relationship with food. When I think about my comfort foods (usually filled with refined sugar) I think about desire. So, in changing my relationship with food and ridding my diet of refined sugars, I ask if I want that thing or if my body needs it for nourishment. I believe in eating what you want. I don’t believe that our wants should always go before our needs. So, if you want to drink Diet Coke, you’re an adult and you should do as you wish. Once you start drinking more Diet Coke than water, your kidneys will hate you. My self-talk reminds me to “give my body what it needs” and that mantra helps me to eat real food that will keep my body from breaking down.
How? 1.) Don’t put too much conscious thought into it. You’re not writing a keynote speech on neurological disorders. You’re not even writing a mantra. You should create your mantra. 2.) There’s no wrong way to do it. It may come to you from a song lyric. It’s your mantra, create it any way you choose. 3.) Make sure that your mantra ties into why you’re on this path to accomplish this goal. There’s no better reminder to keep going than to repeat to yourself why you took that first step in this direction.
Why? “Jet, I’m the shit. I am the bee’s knees. Why do I need to create a mantra? Ain’t nobody got time for that!” I’m sure that you’re stellar at what you do. Nina Hartley and Peter North want to honor your skills in the bedroom with a lifetime achievement award at the next AVN convention. However, I’m sure there are times when you’ve felt tired and somehow found your “second wind” in order to keep going. While I’ve read several studies* regarding our brain determining our level of fatigue before our body, none of those articles have been in a scientific publication. That’s my disclaimer. A little bit of Anatomy & Physiology understanding will point out that our brain will stop us from physically harming ourselves. Therefore, it is good to train smart instead of hard. Let me be clear, don’t be the jack ass that pushes too hard, gets hurt and needs an ice pack on your junk after sex. Afterwards, don’t try to blame the Kama Sutra because you skimmed the pages. Don’t workout until you pass out and try to blame Crossfit Culture. Jebediah Crossfit didn’t make you over train. I read an article in the Hindustan Times entitled, “Thought Boost” about how mantras kept athletes going longer. I’ve had personal experience with self-talk mantras aiding in my sexual kung fu practice, staying calm in high anxiety situations, and even staying alert after a long day-creating my own second wind.
Sit down, stand up, move around, embrace the words that will keep you on your path. “I’m not creative.” That’s an excuse. “I tried to create a mantra, I just can’t.” That’s a bullshit excuse. “I’ll be fine without a mantra.” Perhaps you will. You could be good at what you do. There will come a time that you’ll want to step up from good to great. At that time, you’ll want to do things differently. A mantra will help you to honor your physical strength and guide your mental strength. Physical and mental strength are tightly intertwined. Anyone can do the thing, be the one to do it smarter, be the one to do it differently. #GetUp
*Studies are hard to believe when no references are cited. Don’t believe everything you read, do your own research through scientific sources or your own trial and error when it’s safe to do so.