Setting intentions around goals helps you focus on what you really want, make improvements that are very specific, and improve overall awareness. For example, if you know that your climbing footwork needs improvement, when you get to your next training session, instead of saying “I will work on my footwork,” set a specific intention about the footwork. Try something like, “I will be silent and precise with my feet every time I place my foot on a hold.” This is very specific and intentional. And, if you fail, you can correct it and know where the failure stemmed from.

RED-LIGHT FOODS

This system of categorizing all your foods using a stoplight metaphor, from red to green, is used by Weight Watchers and Precision Nutrition and a whole book has been written about it. Create a list for yourself, and try to figure out what situations trigger you to eat red-light foods. Can you design a system to avoid them on a more regular basis? What situations trigger you to eat greenlight foods? Do more of those! You don’t have to be perfect—just better.