Motivation and Focus Worksheet

Objective:

This worksheet will guide you through identifying your main sources of motivation, recognizing distractions that hinder your focus, and creating a detailed action plan to maintain motivation and overcome challenges. You will also reflect on how these factors impact your goals and develop strategies to stay on track.

 

Section 1: Deep Reflection on Motivation (10 minutes)

1. What are your top three sources of motivation?

• List the top three things that drive you to improve and achieve your goals. Explain why each one is important to you.

Example:

• "Desire to be the best player I can be because I want to earn a college scholarship."
• "Support from my family, who always encourage me to do my best."
• "Commitment to my teammates; I don’t want to let them down."

2. Which of these motivations is the most powerful for you right now? Why?

• Reflect on which motivation is currently the strongest and how it influences your actions.

Example:
"Right now, my desire to earn a college scholarship is the most powerful because it’s a clear, long-term goal that I’m working towards every day."

 

Section 2: Identify and Analyze Your Biggest Distractions (10 minutes)

3. What are your top two distractions that hinder your focus?

• Identify the two biggest distractions that often pull you away from focusing on your goals. Briefly explain how they impact your performance.

Example:

• "Spending too much time on social media, which takes away from my practice time."
• "Negative self-talk, which lowers my confidence and makes me doubt my abilities."

4. What triggers these distractions, and how do they affect your progress?

• Reflect on what triggers these distractions and how they impact your progress toward your goals.

Example:
"Social media is most distracting when I’m tired and looking for a quick escape. Negative self-talk usually happens after a bad practice or game, making it hard to bounce back."

 

Section 3: Create a Detailed Action Plan (10 minutes)

5. What daily rituals can you implement to stay focused and motivated?

• List two or three daily habits or routines that you can start immediately to help you stay focused and maintain motivation.

Example:

• "Morning affirmations to start the day with a positive mindset."
• "Setting aside 30 minutes of focused practice time without any distractions."
• "Evening reflection on what went well during the day and what I can improve tomorrow."

6. How will you address the distractions you identified?

• Develop specific strategies to minimize or eliminate the distractions you listed in Section 2.

Example:
"I will limit my social media use to 15 minutes in the evening after practice. For negative self-talk, REFLECT1!”

 

Section 4: Reflection and Goal Alignment (5 minutes)

7. How do your motivation and distractions align with your current goals?

• Reflect on how your identified motivations and distractions either support or hinder your current goals. What adjustments can you make?

Example:
"My motivations align well with my goal of earning a scholarship, but distractions like social media are taking away from the time I need to practice. I need to set stricter limits on screen time."

8. What is the first step you will take today to implement your action plan?

• Write down the first actionable step you will take based on what you’ve learned from this worksheet.

Example:
"I will start by creating a morning routine that includes affirmations and a brief visualization of my goals for the day."

 

Final Thoughts:

This worksheet is designed to help you deeply reflect on what motivates you and what holds you back. By creating a detailed action plan, you can take control of your focus and stay on track to achieve your goals. Use this time to develop strategies that will help you not only stay motivated but also overcome the challenges that come your way.