2. Enhance discipline – Set precise, realistic goals
When you engage in a long-term undertaking such as exercise, getting some form of recognition along the way will make the entire process significantly more pleasant.
This will also allow you to feel the satisfaction of having accomplished something, increasing your enthusiasm and self-confidence and thus enhancing the self-discipline which will keep you going. Set specific goals in your training, which are to be met by the end of the week or over a few weeks. In this way, you will gain a sense of urgency to respect the deadlines you have established, and will also obtain concrete results which you will be able to regard as achievements.
Resolve to lift a certain weight or complete a specific number of repetitions, then work towards your goal methodically and self-consciously. It is also important to set goals with a reasonable difficulty of being achieved: standards that are too low will not really help you increase your self-discipline, while overly ambitious plans may lead to your abandoning them. Try to realistically asses your pace of making progress in a certain period of time by taking into account the hours you have available for training, any injuries or physical discomfort (colds, etc) you are dealing with and your usual performances in the area you are working on improving at that particular time.
3. Write them all down
An approach providing practical help in implementing the previously described recommendation is having a visual reminder of what you have planned to achieve in a given period of time. After you have carefully determined your training goal, write it down on a piece of paper, a post-it note or in your agenda, so that it becomes one of your to-do tasks of the week, just like your department meeting or university lecture.
The more visible it is, the more you will perceive it as an obligation, which will in turn make you more disciplined in your training.