Eat The Frog First

Published article at USATriathlon.org

How To Amplify Motivation With The Progress Principle

“If it's your job to eat a frog, it's best to do it first thing in the morning. And If it's your job to eat two frogs, it's best to eat the biggest one first.” - Mark Twain.

In triathlon training, the "frog" is the most challenging part of our training plan. It is the workout we dislike and will most likely procrastinate on or skip altogether. We effortlessly show up for the workouts we love, but we find it harder to show up for the workouts we dislike.

So, how do we show up for the workouts we dislike? We eat the frog first. When we start the day or the workout session by completing the most challenging part first, it creates a positive momentum that energizes the workout. This concept is known as the 'progress principle,’ Which states that small wins boost our positivity and motivation. The small wins lead to more consistent training and, thus, better overall performance. In other words, by tackling the most challenging task first, we set ourselves up for small victories that build momentum and confidence throughout the workout. 

The three steps to integrating this principle into your training are:

1. Identify your frog: Identify the workout or part of a workout that you dislike. This workout is often the one you need to do but don’t want to do.

2. Schedule and pair: Schedule your “frog” first thing in the morning and pair it with an existing workout routine. When you schedule and pair the hard parts with the automated parts of your training routine, it’s easier to start and feels less daunting. 

3. Chunk the challenge: Break your "frog" into smaller, more manageable chunks. If strength training is your nemesis, chunking could involve completing the components you find the hardest before the cardio workout and finishing up with the fun parts of strength training as a reward.

We create a positive psychology when we start the day with a win—no matter how small the task. This positivity sets the tone for the rest of the workout, motivating us to tackle even more challenging tasks with determination and a positive mindset. When we “eat the frog first,” we build the necessary momentum to tackle all of our workouts. By conquering the most challenging task first, we set a positive tone for the remainder of the workout and build confidence and resilience that can carry over into other areas of our training and life. 

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