Tips to recognize the microquit and how to avoid it
You open your TrainingPeaks schedule for the week, and you see “it”: the one workout you really really really would rather not do. You procrastinate by tidying up your home, or maybe doing the dishes and starting a load of laundry. You check your emails. But, no matter what you do: there it is, and the time has come to begin.
As you start the workout, you begin to bargain with yourself. While you feel okay, you just have this nagging sense that you just don’t want to go that long or that hard or that focused – or that “whatever” the workout is asking you to do.
We can all relate to this moment. It’s not uncommon to feel a lack of motivation or drive – especially for the workouts in our schedule that are going to be particularly challenging, either because of effort, duration or skill. In this moment, we have a choice to focus on the best way to execute the workout or we can quit.
Quitting comes in many forms. There are the obvious quits – when we throw in the towel completely. In this example, perhaps we don’t even start the workout. For most of us, the full stop quit is not a common occurrence. We’ll do the workout, and check the TrainingPeaks box green. But, checking a box doesn’t necessarily mean we actually did the workout as we should have.
We may have engaged in small acts of micro-quitting, a less obvious but more widespread type of quit.
What is Micro-Quitting?
Microquitting includes an act of giving up or quitting in small, incremental ways–which at the time may not seem overly significant. A microquit is the opposite of perseverance and grit, which are essential qualities for endurance athletes. Micro-quitting can be a slippery slope, as it can become a habit that undermines goals.
Microquitting can manifest in various forms such as cutting a training session short, or relaxing our effort when the going gets tough. Micro-quitting might also include executing skill work without focus and attention to detail – we just check the box, but we don’t really engage with the work. While it may seem harmless at the time, these moments add up. The net result is that our brain learns micro-quitting as a habit, so when the going gets tough on race day, we’ll be more likely to want to take our foot off the gas or quit completely. We will not have forced ourselves to learn the very important skills of self-soothing, sacrifice, and discipline.
Additionally, each of these micro quits represents a lost training opportunity. So, we may not be able to accumulate as much fitness as we would have had we completed the majority of our sessions fully and with intention.
Strategies to Avoid Microquitting
The strategies we use to avoid micro-quitting will vary depending upon the reasons why we engage in this practice. So, before implementing any of these strategies, take the time to think through the reasons why you might be doing this. For example, are you afraid of failure? Do you doubt your ability to execute the session? Are you too tired to give your full effort, body and mind? Or, is this a matter of working to improve time management? These are just a few of the reasons why we might engage in micro-quitting. It’s worth noting that every athlete likely has micro-quit. So, you aren’t alone if you’ve found yourself doing this. But, if you make it a pattern, it’s worth investigating the reasons why to reset your behaviors to be in line with the goals you’ve set for yourself.
1. Cultivate a Growth Mindset
If you find that a fear of failure is driving micro-quitting, learning to cultivate a growth mindset is likely going to be beneficial for you.
Embrace the mindset that failure, challenges and setbacks are opportunities to learn, grow and improve. From this standpoint, obstacles are an opportunity to develop resilience and mental toughness. So, if there is a “fail”, learn from it, and figure out how to adjust for the next time. If we focus on learning, and trying again, we can never truly fail. As the saying goes: Failure = First (or fiftieth) Attempt In Learning.
And, don’t forget to celebrate the small (and big) victories. Every few weeks or so, review your training, and identify the progress you’ve made, rather than dwelling on temporary setbacks. Cultivating a growth mindset can support motivation, and maintain our determination and discipline to do the work we need to reach our goals.
2. Adopt An Implementation Intention
If you find that time management, focus, or a general reluctance to “stick to the plan” is an issue, then using implementation intentions may prove useful.
An implementation intention is “a plan you make beforehand about when and where to act. That is, how you intend to implement a particular habit” (James Clear, Atomic Habits). In our training, we each have habits or behaviors we’d like to do more consistently. For example, fueling and hydration, mobility, strength work, mental training, or [insert here the thing you wish you did more consistently or thoroughly].
Interestingly, research has found that motivation to engage in a behavior is NOT likely to make that behavior a habit. However, if we set an implementation intention, our likelihood of engaging in the behavior increases SUBSTANTIALLY. According to some studies, we are 3x more likely to do the behavior with a clear implementation intention.
To set the implementation intention, complete the following sentence:
I will [BEHAVIOR] at [TIME] in [LOCATION].
FOR EXAMPLE:
- I will meditate for one minute at 7 a.m. in my kitchen.
- I will do my strength work for 30 minutes at 7 a.m. on Tuesdays in my basement.
- I will do yoga for 45 minutes on Mondays at 6 p.m. in my workout room.
- Prior to each swim drill workout, I will allot time the morning of to carefully watch drill videos before I get to the pool, and commit to performing the drill without concern for pace.
Write your implementation intentions down. Put them some place visible or where you will get reminders (TrainingPeaks, Calendar, office whiteboard, etc.).
To read more about implementation intentions, see this great recap: https://jamesclear.com/implementation-intentions. I also highly recommend James Clear’s book *Atomic Habits*. A clear, concise read with ample action strategies to maximize the effectiveness of your behavior!
3. Develop a Support System
If you find that accountability is an issue for execution, enlist the support of an accountability buddy! Having a supportive community can be a powerful motivator and help you stay on track.
But remember: no one else can make you do your workouts, or stick to your implementation intention. We can support you, but you ultimately have to decide to make it happen for yourself. As a coach, I can’t create motivation if it doesn’t exist. But, I can fan the flames of the embers. Each of us has to make sure we keep the embers in the fire, so we can create the flames when necessary.
4. Practice Mindfulness and Self-Awareness
For micro-quitting that stems from distraction, or acting out of habit or instinct, working to purposefully create mindfulness and self-awareness can be very helpful.
Learn how to recognize the early signs of microquitting, such as negative self-talk, procrastination, or perfectionist tendencies. Your particular signs may differ, so see if you can identify the trends in your behavior patterns.
By being mindful of your thoughts and emotions, you can catch yourself before micro-quitting becomes an unintentional habit. Incorporate mindfulness practices, such as meditation or deep breathing exercises, into your routine to stay grounded and focused.
5. Embrace Discomfort and Adversity
Perhaps micro-quitting stems from a fear of the discomfort or suffering that often accompanies endurance sport. In this case, putting into practice strategies to help you learn how to self-soothe through exertional discomfort is key. Endurance sports are inherently challenging, and embracing discomfort is a crucial part of the journey.
Reframe your perspective on adversity and view it as an opportunity to build mental and physical resilience. Remind yourself that the moments of struggle are temporary, and pushing through them will make you stronger and more resilient. This relates back to working on a growth mindset as well.
6. Check the 1% Details
Sometimes, we might micro quit because we need more recovery, more fueling or hydration, or more sleep. Said differently, there is something on the physical side that is getting in our way. So, be sure to stay ahead of these very real physical needs so you have the stamina to complete your training as planned.
Micro-quitting is a subtle but insidious threat to our performance and enjoyment of sport. Our ability to push beyond the urge to take our foot off the gas is a daily practice. I hope these tips are useful for you in your practice to help you push your limits to discover your potential!
Ready to take your training to the next level? A coach can help you recognize patterns, work through challenges, and stay accountable to your goals. At No Limits Endurance Coaching, we’re here to help you build confidence, develop mental strength, and discover what you’re capable of achieving.
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