The Power of Motivation: What Drives you?

If I’m being completely honest, when I first started coaching track, my motivation was simple—I wanted to win a state championship. I poured everything into that goal, convinced that if we just worked hard enough, the results would come. And when they didn’t? I took it personally. Every near miss, every season that ended without the title, felt like a failure. I was frustrated, even angry, as if our lack of success was a reflection of my own shortcomings.

The upside was that this relentless pursuit pushed me to learn from the best, constantly improving as a coach. The downside? It robbed me of the joy that coaching should bring. I was so focused on something I couldn’t fully control—winning—that I missed out on the real reason I got into coaching in the first place: to help young athletes grow, to be part of their journey, to create an environment where they felt valued and challenged.

Focusing on What We Can Control

One of the biggest lessons I’ve learned in coaching—and in life—is the importance of focusing on what we can control. I can’t control wins and losses. I can't control who chooses to join the track team and who chooses to quit. I can’t control how well we perform compared to another team. I can’t control public recognition or whether others think we’re successful. But I can control the environment I create for my athletes. I can control my own preparation, my attitude, my ability to show up consistently and give my best effort.

The same is true for athletes. You can’t control how talented your competition is, but you can control how well you train. You can’t control the weather on race day, but you can control how you respond to it. You can’t control whether a coach or a crowd gives you recognition, but you can control how much effort you put in when no one is watching.

When we shift our focus from external outcomes to internal effort, something powerful happens: We take back control. Instead of riding an emotional rollercoaster based on wins and losses, we find consistency. We start to see progress in ways that go beyond medals and trophies.

The Science of Motivation: What Lasts?

Motivation is tricky because it’s often fueled by external rewards—winning, getting praise, outperforming others. That kind of motivation, known as extrinsic motivation, can be powerful, but it’s also fleeting. What happens when the praise stops? What happens when you work hard and still don’t win?

To stay motivated long-term, we need to tap into intrinsic motivation—the kind that comes from within. Science tells us that the most sustainable motivation comes from three key factors:

1. Autonomy – The feeling that we have control over our choices. When athletes feel like they have ownership over their progress, they are more likely to stay engaged.

2. Mastery – The desire to get better at something meaningful. When we focus on the process—on small improvements rather than just big results—we stay motivated longer.

3. Purpose – Connecting what we do to something bigger than ourselves. When we find meaning in our work, whether it’s competing, coaching, or simply striving for personal growth, we’re more likely to stay committed.

Think about the times you’ve been most motivated. Chances are, it wasn’t just about winning. It was about the challenge, the progress, the feeling of becoming stronger—mentally and physically.

Where Is Your Motivation Right Now?

Are you able to push through the monotony of training to reach your goals? Are you focusing on things you can control? Are you setting yourself up for long-term motivation by finding meaning in what you do?

Motivation isn’t just about having a goal—it’s about choosing to place meaning and intention behind our actions. When we do that, we stay in the game longer. We stay engaged, even when things get tough. And ultimately, we find more joy in the process.

I still love winning. I still push my athletes to compete at the highest level. But today, my motivation isn’t just about chasing titles. It’s about creating an environment where young athletes want to show up, put in the work, and push themselves to be better. And that, to me, is a win worth chasing every single day.