Amy FriendMay 19, 2016

There is NO WAY I can workout this morning! I need more sleep. My body aches and needs to recover. I have a big presentation today and need the extra time to prepare. I didn’t get to bed until late, only slept a few hours and have a long day ahead. The list goes on, all trying to justify in my mind why I can’t workout this morning. For most people, this kind of chatter wins. And, to be honest, if not for my community it would have kept me in bed and out of the gym on many a day.

This is how the “monkey mind” works. Over the last year I have been working on a multitude of projects outside of my regular 8 to 5 job; marketing, newsletters, blogs, cooking videos, fitness certifications and giving limitless support to anyone within our community who wants it. I am also a student again always working on an assignment with a due date. Many nights I am working on my computer until late. When I finally get to bed, and the alarm goes off 4 to 5 hours later, the monkey mind begins right on cue. I think, “there is no way that I can do my normal workout. I should just go back to sleep. Yes, this would be good for my body.” Knowing that I have workout partners who are depending on me and knowing that they will miss me, my chatter eventually turns to, “Okay, I’ll just show up but I won’t workout.” As I’m driving to the gym my chatter turns to, “Well, I’ll start out and just see what I can do.” One hundred percent of the time I complete a full workout that meets with the standards that I expect from myself. And, this always surprises me, every time.

Here are five ways to shut down your monkey mind so you can stay true to your goals.

• Visualize. Picture yourself going through a strong workout and leaving the gym with a feeling accomplishment.
• Enjoy the present. Forget about the past and don’t try to predict the future. The future is the product of our present thinking and actions.
• Listen to that monkey. Is that really you or who you want be? Take control and quiet those thoughts that you know will not serve you well. I can remember saying to my friend, Keith, I don’t communicate well on the phone or I’m not a good reader. This was my monkey mind. Keith helped me to silence it by telling me that I will become what I say. Take a step outside of your mind and really listen to what you are saying. Only then can you recognize it and change it.
• Meditate. This is a hard one for me. How can one possibly quiet the mind when it so easily wanders from one thought to the next? I believe the secret is found in the power to concentrate and this takes practice. I will concentrate on my breath – slowly in and out. There should be no words, images or thoughts. This cleanses the mind and allows you to be more alert, focused and powerful. It takes practice.
• Commit. If I know I need to be at a workout, whether it is to support someone else or to stay committed to my own goals, I make it non-negotiable. In my mind it is not an option to miss. And, with the commitment, you can sometimes work it backwards. Since, I will be getting up at 3:15am to eat breakfast before a 4:15am workout, I better get to bed by 8:15pm so that I can get the 7 hours of sleep that I need for this workout.

Does any of this sound familiar? Do you have a monkey mind? Pick one way to shut it down from the above list and see how your mind quiets itself. You will have so much more mental alertness for things that really need it!

Amy