Mindset Exercise: Expectation Shifting
This week’s exercise will train you to reframe expectations in real time so you stay mentally locked in, no matter how a session unfolds.
Step 1: Identify Your Default Expectations
Before your next key session (intervals, tempo, long workout), write down one expectation you have about how it should go.
Examples:
- I should be able to hold X watts for every interval.
- I should feel strong by the second half of the run.
- I should complete the entire session without adjusting effort.
Be honest—what are you assuming about your performance?
Step 2: Create an Adaptation Plan
Now, reframe that expectation into an adaptable mindset.
Examples:
- ❌ “I should hit X watts every time.” → ✅ “I will focus on consistent effort, and if I start fading, I will adjust to maintain strong execution.”
- ❌ “I should feel strong by the second half.” → ✅ “If I feel strong, I’ll push. If I don’t, I’ll adjust and execute smartly.”
Key takeaway: Control the response, not the expectation.
Step 3: Implement & Reflect
1️⃣ During the session, if things go as expected, great! Reinforce that your preparation is working.
2️⃣ If things don’t go as expected, instead of frustration, apply your adaptation plan.
3️⃣ Post-session reflection: Write down:
- What expectations were accurate?
- Where did you need to adapt?
- How did adjusting expectations help your performance?
Final Thought: Success Isn’t About Being Perfect, It’s About Staying in Control
Great performances don’t happen because conditions are perfect—they happen because you learn how to thrive in the imperfect.
This week, your goal is simple: don’t expect perfection—expect to adjust, expect to adapt, and expect to stay mentally strong no matter what.
