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“Objects in motion tend to stay in motion.”

—Newton’s First Law of Motion

IT TAKES MOTIVATION FOR MOUNTAIN

Many mountain athletes have time-sensitive goals—an ascent of a mountain, an upcoming race, a seasonal endurance event. Goals like these are examples of external, or extrinsic motivation, meaning that it comes from outside of yourself. These extrinsic, “dreaming-big” goals are great for powering through seasons, spurring energy and motivation to accomplish them. But they also have a downside: they’re not sustainable and can eventually lead to burnout.

A more sustainable way of approaching and creating goals is with internal motivation. Also known as intrinsic motivation, it comes from inside you. With intrinsic motivation, you don’t need punishments or rewards to get to the goal. Instead, your focus is on the process of achieving the goal—the way it makes you feel and how it makes you who you are. Intrinsic motivation is why outdoor athletes love being outside, doing incredible things in nature. Feeling the chill on your skin and being empowered by what you are accomplishing are your motivation. These feelings remind you each day why you do what you do. You need both types of motivation to reach a goal. And you also need to create the right habits (see ssss1 for tips on creating and sustaining a habit). This chapter covers falling off the wagon, bad habits and how to break them, the power of failure, and why creating rituals might be your key to success.