My wife, Lisa, is taking the lead today. She’s teaming with Artemis Scantalides for the I Am Not Afraid To Lift workshop at Iron Body Studios this November. They’ll talk about the psychological barriers that often hold people back in the gym. We’re often our own worst enemy, and our inner dialogue can play tricky—and sometimes harmful—games with our minds.
Lisa is a psychologist and leads an active lifestyle—she lifts heavy things and teaches several spin classes a week. She believes in combining the power of the mind with the power of the barbell, using them together to boost performance. In today’s post she discusses metacognition, which simply means thinking about thinking.
Think about your thinking right now. What’s running through your mind this minute, this hour, this day? You’re reading these sentences and perhaps thinking about them, but you’re probably also thinking about other things too. Take a moment to observe your thoughts for 30 seconds if you can. Don’t try to change them—just notice. Are they positive, negative, worries, daydreams, plans?
Your thoughts are layered and constant. They influence your feelings and shape your actions. The good news is you can learn to steer your thoughts to improve every part of your life—work, relationships, and training. You can learn which thoughts help and which don’t, and then use them, shape them, and strengthen them to boost your performance and your drive toward your goals.
Metacognition is one of the skills that sets humans apart. We can be aware of our thoughts and choose to change them. When your thoughts stay in the present, your emotions and behavior follow. When your thoughts align with your goals, you’re at your best—fully in your flow. How can you get there during your workout?
Mihaly Csikszentmihalyi studied Flow, the state athletes call being in the zone or having the right vibe. In this state your mind is focused on what you’re doing. Flow happens when your attention goes to real goals and your skills match the demands of the task. Pushing to higher challenges helps you grow.
During training, what are your thoughts? A useful exercise is to picture a mental pie chart. If you imagine all the thoughts you have during a session, what slices fill the chart? Are your thoughts focused on the workout, or are they scattered? Are you squatting while worrying about email, or planning dinner? Are you still annoyed about a text you didn’t receive while trying to bench?
Being present means your mind and body are in the same place. That unity can improve performance and make training more enjoyable. When you’re in the zone, you’re more likely to train hard, progress faster, and feel better about your goals and your workouts.
So why not start thinking about your thinking and see how it could boost your workouts? It may bring more happiness and bigger lifts.
To get there, try these steps:
– Minimize unrelated thoughts during your workout (things like errands, messages, or personal worries).
– Replace negative self-talk with constructive, task-focused thoughts (for example, “I can push through this set” or “I’m getting stronger with every rep.”)
Your brain’s prefrontal cortex helps you coordinate your mind, body, and emotions to push toward your aims. You may not control every feeling, but you can control your thoughts, and through them shape your feelings and actions. With practice, you can improve your training and build mental toughness—staying 100% present for your goals.
I hope thinking about thinking helps with your next workout. Start by noticing what you’re thinking, imagine your mental pie chart, and identify cues and positive statements that support your training. Then practice—like you do with your physical skills, repeat positive self-talk and stay present during each session.
The I Am Not Afraid To Lift workshop, with Artemis, is on November 7 at Iron Body Studios just outside of Boston, where you’ll get psychological guidance alongside physical training. The day will blend mental skills with physical practice to help you push past barriers.
About the author: Dr. Lisa Lewis is a licensed psychologist who lives for wellness and fitness. She earned her doctorate in counseling psychology with a sport psychology focus at Boston University, researching exercise motivation. She uses a strength-based, solution-focused approach and loves working with athletes who have specific goals. Lisa is also a certified drug and alcohol counselor and has taught undergraduate courses at several colleges. She currently works as the assistant director of a college counseling center in Boston and runs a small private practice in Brookline. She plans to integrate mental skills into the workshop to maximize motivation and help participants keep negative thinking from blocking their goals.
Admittedly I’m a little biased.
