I was recently at the gym, grinding away on the treadmill, when I noticed the person next to me giving it their all. I had arrived late, so I quickly set my incline and speed and got moving. But something caught my eye, my fellow gym-goer had their treadmill dashboard completely covered with a hoodie.
I get it. For some people, seeing the time tick down can be more of a mental battle than the physical challenge itself. Blocking out the numbers can help keep the focus away from how much is left, how far they’ve gone, or how long they’ve been pushing.
After a while, they pulled the hoodie away, glanced at the screen, and hit pause. I heard a groan of disappointment. That’s when our eyes met.
“I’ve only done 11 minutes,” they sighed.
I looked at the screen and asked, “What’s your target?”
“60 minutes,” they replied. 😩👀😮💨👀
I could see the frustration on their face and I could completely relate, I’ve been there too.
This got me thinking, where should we place our attention during endurance activities?
It’s a tricky one, isn’t it? To watch the clock or not? That is the question.
Here’s what I’ve learned over the years:
Where we focus our attention determines our experience. The same is true in fitness, in work, and in life. If we obsess over how long something is taking, we drain our energy. But if we shift our attention, we change the game entirely.
So, where should we direct our attention?
Here are a few strategies that have helped me push through endurance activities, and maybe they’ll help you too:
1. Nothing. Absolutely nada.
Just breathe. Feel the movement. Be fully present. No distractions, no mental chatter. Just you, your breath, and the rhythm of your body.
2. Pick an affirmation, prayer, or gratitude exercise.
Lock in on a single phrase and repeat it. It could be something simple like, “I am strong. I am capable” or a prayer if that’s your thing. You could even run through a mental list of things you’re grateful for. It shifts your focus from struggle to strength.
3. Solve a problem without overthinking it.
Instead of asking how to fix something, focus on the ideal outcome. Let your brain work on it in the background. As Stephen Covey said, “Begin with the end in mind.”
4. Listen to an audiobook, music, or podcast.
Sometimes, the best way to get through a long session is to get lost in a story, a beat, or a conversation. Whether it’s an inspiring podcast, an audiobook, or your favourite playlist, audio can be a great way to redirect attention away from fatigue.
But this isn’t just about the gym.
We live in a world where media, social platforms, and advertising are all competing for our attention. Many of us, young and old, struggle with anxiety, stress, and information overload. Learning to control where we place our focus isn’t just a fitness hack it’s a life skill.
So, let me ask you: Where do you direct your attention when pushing through endurance activities? Got any tips to share? Drop them in the comments, I’d love to hear them.
Stay strong, stay focused, and keep moving forward.
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2 comments
Love this blog Bro💕💕
As a 5 day a week gym goer, this resonates with me fully.
I aim for 4-5 miles on the cross trainer, on level 3 or 4. On tired days, I do level 2, but I try to push myself and jump it to level 3 even if its just for 5/10 mins.
Sometime I look at the time and it really annoys me. I know how that person felt and the hoodie idea is really good. What’s the saying “A WATCHED POT NEVER BOILS”
I think how is it not on 15 yet? Once I reach 15, I feel successful as thats normally halfway to my goal. Around the 12 minute mark, I struggle especially if I’m on level 3 or 4 as I have to cycle much harder. Music is amazing. Headphones on blast (Tupac, Biggie, Nas, DMX) are my go to’s. Especially Tupac and DMX as they have those heavy voices which inspire me to work harder. Conversations with like minded people in the gym seriously helps too. There are some real motivating, inspirational folk in my gym who will see that I wanna give up, but they encourage me to keep going. This is so lifting that we can push each other to complete the task.
For me – its 60% mental health and 40% physical health. My mind and soul will always come before physical appearance. No point having a 6 pack, but your minds in an awful place. If you get the mental side right, the rest falls into place.
I’m enjoying a day in bed today as I know tomorrow morning at 6:10, I’ve got 75 ab solo’s, 30 mins on the cross trainer and 75 reps on the leg press awaiting me😃😃
I encourage all gym goers, exercise fanatics, walkers, joggers, runners and anyone joining the fitness world to learn to love it. Get excited to train, DO NOT see it as a task or chore. Look at it as – this will enhance, improve and better my life. I’ll be stronger, fitter and healthier. My heart will be stronger by circulating more blood around your body. Exercise makes your hair grow better. It motivates you to do a shift. I train between 6:15 and 6:30 and I do one hour (Mon to Fri) I come back home, get showered and go straight to work. I can honestly say… its a different shift because your more awake and alert. I am really lucky that I’m a morning person. I like things completed early.
But yes – keep striving for the best and keep releasing those endorphines. Your older self will thank you for this in later life.
One Love😎😎
Thanks for the post. I completely agree. I am new to the fitness world. Mid 40’s and beginning my fitness/wellbeing journey. From barely being to run for 2mins without gasping for air, I am now able to run for 15mins comfortably . I’ve been building this gradually and started to shift my attention from timing myself to just run. I focus on just running, looking ahead, grateful for the time I am in the gym, running, improving my fitness and just enjoying the run. It’s a transformative experience. I give myself a pat on the back for showing up and working on me. I Look forward to reading more of your content. Maybe next time I’ll cover the timer on the treadmill too.