If you’re an athlete, you’re likely all too familiar with pre-competition jitters—the butterflies in your stomach, the racing thoughts, and the pressure to perform. Over the years, I’ve found that one of the most effective strategies for calming these anxieties is positive self-talk. One of the best examples came from a mentor of mine, who offered me four simple yet powerful words before a particularly high-pressure race: “Do it for you.”
At first, it seemed like a straightforward reminder, but in the whirlwind of race-day nerves, those words carried profound meaning. They gave me permission to both relax and stay ambitious, while shifting my focus inward. Instead of feeling weighed down by external expectations, I was reminded to center on myself—my preparation, my reasons for competing, and my sense of purpose. It wasn’t about seeking validation or proving anything to others; it was about showing up for myself, celebrating the hard work I’d put in, and embracing the opportunity to push my own limits.
This mantra doesn’t just work on race day—it’s a powerful guiding principle for training and goal setting, especially during the off-season. As you set new objectives and strive for consistency, “Do it for you” is a reminder to prioritize intrinsic motivation, which research shows is the most sustainable form of drive.
The Continuum of Motivation: From External to Intrinsic
According to Self-Determination Theory, motivation exists on a continuum ranging from least autonomous to most autonomous:
External Regulation → Introjected Regulation → Identified Regulation → Integrated Regulation → Intrinsic Motivation
External Regulation: is driven by external rewards or punishments, such as winning, peer praise, prize money, or fear of criticism. While this may create short-term motivation, it often fails to sustain long-term commitment or enjoyment.
Integrated Regulation: is a more autonomous form of extrinsic motivation, where actions align with personal values and identity. For example, “I’m doing the work in training because I value being the kind of person who achieves my goals.” The mantra “Do it for you” encapsulates this mindset by encouraging you to focus on what matters to you, rather than on what others expect or demand. By internalizing this approach, you forge a deeper connection between your efforts and your values or virtues.
Intrinsic Motivation: At the most autonomous level, intrinsic motivation is driven purely by enjoyment, curiosity, and satisfaction in the activity itself. The mantra encourages you to embrace the process, find joy in the work (hint, group training can make training more fun!), and approach your goals with a sense of personal fulfillment.
Applying “Do It for You” to Your Triathlon Journey
By adopting “Do it for you” as your guiding principle for setting goals and doing the work, you tap into the power of intrinsic motivation and integrated regulation. This simple yet profound mindset reduces external pressures and recenters your focus on why you started your triathlon journey in the first place. Whether it’s training for a race, tackling a new challenge, or performing in other areas of your life, this mantra fosters a sense of ownership and purpose in everything you do.
To build lasting motivation, frame your goals and clarify your “why” with “Do it for you” in mind. Align your actions with your values, embrace the satisfaction of the process (set process goals!!), and honor the hard work you’ve put in—not for others or for outside praise, but for yourself. By doing so, you’ll not only improve consistency and performance but also develop a deeper sense of fulfillment in life and athletics.
Conrad Goeringer is an Ironman Certified Coach based out of Nashville, TN. He is the founder of Working Triathlete and author of the book The Working Triathlete. His passion is helping athletes of all levels and with all schedules achieve their endurance goals. Reach out to learn more about coaching packages and for a free consultation.