by Julie Mackey

As athletes prepare to embark on a new year of training, competition and personal growth, it is important to start by setting goals and intentions. Traditionally, this might involve creating a lengthy list of objectives, from improving physical performance to achieving specific milestones. However, an increasingly popular approach focuses on a single word that embodies the athlete’s aspirations for the year ahead. This practice, known as “one word,” can provide clarity, motivation and a sense of purpose throughout the demanding journey of an athlete. 

In part, this coaching process revisits the one word selection four times a year to ensure it remains aligned with the athlete’s purpose and motivation. 

The Concept of One Word 

The one word concept encourages individuals, including athletes, to select a single word that resonates with their core values and desired outcomes for the year. This word serves as a guiding principle, helping athletes maintain focus amidst the distractions and challenges of their sport. Jon Gordon, a motivational speaker and author, popularized this approach, emphasizing that a single word can encapsulate an athlete’s vision and drive.  

Psychological Benefits for Athletes 

Research in sports psychology highlights the significance of intention-setting in enhancing athletic performance. A study published in the journal Psychology of Sport and Exercise found that athletes who set specific and meaningful goals showed increased commitment and improved performance. By concentrating on one word, athletes can simplify their focus, making it easier to align their daily training and competition efforts with their overarching aspirations. 

Furthermore, a 2018 study in the International Journal of Sport and Exercise Psychology emphasized the role of mental strategies in enhancing performance. Athletes that adopted a singular focus reported heightened motivation and a clearer sense of purpose. This mental clarity can be particularly beneficial during intense training cycles or high-pressure competitions, where distractions abound. 

Choosing Your Word 

The process of selecting a word involves deep reflection and self-awareness. Commonly chosen words among athletes include “focus,” “resilience,” “commitment” and “grit.” Each word carries its own unique implications and power, allowing athletes to hone in on what they wish to cultivate within themselves. 

To choose a word effectively, athletes can follow these steps: 

1 Reflect: Take time to consider the past year. What were the challenges faced? What successes were achieved? What qualities contributed to those outcomes?

2 Visualize: Envision the athlete you aspire to become by the end of the year. What characteristics does this athlete embody? What mindset do they maintain? 

3 Select: Choose a word that resonates deeply with personal aspirations. This word should evoke a sense of excitement and commitment, serving as a daily reminder of the journey ahead.

4 Embrace: Once the word is chosen, integrate it into daily life. Incorporate it into training routines, visualize it during workouts and use it as a lens for decision-making throughout the year. 

The Impact on Performance and Growth 

When athletes embrace a one-word intention, they create a framework for growth and resilience. For example, if an athlete chooses the word “resilience,” they may find themselves better equipped to handle setbacks, injuries or challenging competition. This mental fortitude can foster not only improved performance but also a deeper enjoyment of the sport. 

As the new year unfolds, athletes have a unique opportunity to harness the power of one word to guide their training and competition. By selecting a single word that encapsulates their intentions, athletes can enhance focus, motivation and resilience. In a sport where mental toughness is as crucial as physical ability, the simplicity of one word can provide clarity amidst chaos, ultimately leading to a more fulfilling and successful athletic journey. Embracing this practice may very well be the key to unlocking new heights in performance and personal growth in the year ahead.

Author’s Note:

Ironically, one word also serves as an inspirational tool for me. Learning my clients’ one word throughout the years has inspired me to continue this process with myself and my friends. In fact, positive one-word, self-talk simplicity has become a cornerstone for scaling my business.

Julie Mackey is the owner of FLEX Mind, Muscle, Might, a mental performance and movement company. She has coached athletes at all levels to excel in both sports and life through the mastery of mental conditioning, self-myofascial release, mind-based stress reduction, breathwork, mental imagery, meditation and yoga mobility. For more information or to schedule a discovery call, visit JulieMackey.com.