Creating a Mantra (Elite Athlete)
LESSON OVERVIEW
WHAT YOU WILL LEARN
In this lesson, you’ll explore the power of creating a personal mantra as a “tool for the mind” to reinforce positivity and motivation. A mantra will help you stay focused on your goals and navigate challenges by rewiring your mindset. Through guided exercises, you’ll craft a mantra that aligns with your values and goals, serving as a daily reminder of your purpose and fueling your journey toward lasting change. Embrace this simple but powerful tool to center yourself and stay connected to your vision, even during tough times.
NEEDS & OVERVIEW
- Duration
- Workbook Pages
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Assements -
Exercises -
Video
Download workbook pages
view lesson sources
Mantra VS Mission Statement – What’s The Difference?
Let’s clear this up right now: your mission statement and your mantra are two separate tools, and both are key to your success.
Your mission statement is about the bigger picture. It’s your purpose—a guide that helps you stay focused on your ultimate goals and vision.
For example: “I’m reclaiming my health, feeling confident in my own skin, and creating a life full of energy and fulfillment.”
Your mantra, though, is different. It’s what you rely on in the moment, when things get tough. It’s short, personal, and powerful—your mental lifeline when you feel yourself slipping back into old habits or doubts. If your mission statement is the roadmap, your mantra is the fuel to keep going.
https://youtu.be/jp_G2cce6y4
In Chapter 1, you took an honest look at the challenges that have been holding you back. These weren’t just surface-level frustrations; they were the deep, persistent issues standing in the way of your goals. Maybe you identified habits like emotional eating, inconsistency in routines, or negative self-talk. Whatever they were, those problems have been draining your confidence, energy, and progress.
Now, it’s time to start shifting gears. You’re not stuck anymore because you’ve started building solutions. You’ve committed to new habits, discovered your deeper motivations, and identified your purpose. The work you’re doing now is about reinforcing those solutions so they stick—so they become the foundation for the person you’re becoming.
Your mantra is one of the most effective tools you’ll use in this process. It connects you to the solutions you’ve already started to build and reminds you to stay focused on your progress, even when things get tough.
ASSESMENT
Lay The Foundation For Your Mantra | Workbook Page 57-58
ACTIVITY | PT #1 – Create your Mantra for Life
Take a pause and answer the questions below to get a little more guidance on what you mantra should be.
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Step 1
In detail on page 57, answer all the questions as best you can!
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Step 2
In detail on page 58, answer all the questions the best you can!
NOTE: SAVE THESE FOR THE NEXT ASSESSMENT! You will need them!
Why you Need a Mantra
Let’s be real: the road ahead isn’t going to be smooth. You’ll face days when stress, fatigue, or temptation feel overwhelming. But you don’t have to let those moments derail you. That’s exactly why you need a mantra.
A mantra works because it’s simple, direct, and easy to use. Every time you repeat it, you’re interrupting negative thought patterns and reinforcing positive beliefs. It’s a way to remind yourself that you’re no longer stuck in the problems you identified. You’ve chosen a different path—a path where solutions take priority, and your mindset is a powerful tool for change.
How To Create Your Personal Mantra
Your mantra is personal. It’s meant to reflect the solutions you’re building and the person you’re becoming. Follow these steps to create yours:
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Reframe the Problem
Your mantra is something you’ll use every day. Make it easy to remember and impactful enough to shift your mindset when you need it.
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Break It Down
Your mantra should highlight the qualities you’re building: resilience, confidence, consistency, and determination.
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Find The Opportunity
Your mantra is something you’ll use every day. Make it easy to remember and impactful enough to shift your mindset when you need it.
Examples of Mantras
Here are some examples tied to the kinds of problems and solutions you might be working on:
- If your problem was negative self-talk:
“I am enough, and I am growing stronger every day.” - If you struggled with emotional eating:
“I honor my body by choosing what fuels my strength and energy.” - If inconsistency held you back:
“Every small step I take moves me closer to my goals.” - If you doubted your ability to succeed:
“I am capable of overcoming challenges and creating the life I deserve.”
Your mantra should directly reflect the challenges you’re tackling and the solutions you’re building.
As a life coach, I’ve had the privilege of helping many clients craft their personalized mantras—powerful tools that sharpen their focus, build confidence, and keep them motivated as they work toward their goals. A mantra is more than a motivational phrase; it’s a deeply personal declaration that connects you to your purpose and pushes you through challenges.
Below, I’ll share examples of mantras from real-life coaching experiences (with names changed for privacy) and offer a practical plan to make the most of your mantra every day.
Client Mantras
In five years, I’ll have resolved my weight issue, and it’ll be a thing of the past. I’ll become an area president through consistent effort. I’ll weigh 145 lbs, and I’ll be able to dance confidently in any class or theater. I want to find my smile again and lead a fulfilling life both spiritually and physically. I’ll be myself all the time, even at home, and I’ll have completed a Spartan event with my son.
– Victoria
Five years from now, I’ll have started a new career, weighing 140 pounds. I’ll look fantastic in jeans, with a great butt. I’ll be living up to my mom’s wishes, and my life will be in a great place. I’ll be in a healthy relationship.
– Angel
In five years, I’ll weigh 200 pounds, but I’ll be confident, powerful, and sexy. I’ll be in a healthy and supportive relationship, building my family. I’ll be working as a psychiatric nurse practitioner, with a flexible schedule to accommodate my family. I’ll feel in control of my relationship with food, and I’ll be an active member of a local dive shop and their scuba club.
– Andrea
Within five years, I’ll have sold my project for $3,000,000 and become an advisor. I hope to work on fantastic projects with the Walt Disney corporation and be married with a family. I’ll weigh 136 lbs and be financially independent, with the freedom to spend time in nature and take care of myself. I’ll live in my comfortable home in the East.
– Kim
In five years, I’ll weigh 175 pounds and be a successful CEO sitting on multiple boards of directors. I’ll beat my wife in biking and competitions, becoming a tech leader and public speaker. My wish is to be strong, fit, and 110% mentally powerful, with extraordinary brain function and accessibility. My purpose is to be fueled, strong, and motivated enough to be confident.
– Dave
Within five years, I’ll achieve financial stability, and I’ll fit into a Ferrari. I’ll weigh 250 pounds and be “okay” with my relationship with my Father. I’ll have peace, whether we have a relationship or not. Losing weight will allow me to have more fun.
– John
Within two years, I’ll weigh 230 pounds and feel great. I’ll be in a healthy relationship with someone who appreciates me, and I’ll finally be free from the prison of being overweight. I’ll have the confidence to do anything with my son, without any limitations. I won’t feel restricted or handicapped at work or in life.
– Chada
ASSESMENT
Create Your Mantra | Workbook Page 59-60
ACTIVITY | PT #2 – Create your Mantra for Life
Earlier you laid the foundation, now its time to build the walls! Let’s create your mantra for good. This is what you will repeat in life to achieve your goals!
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Step 1
On Page 59, answer the questions using one word or VERY short statements. Keep it simple! Your Mantra has to be easy to remember!
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Step 2
On page 60, fill in the blanks using your answer from the questions you just answered on page 57, 58, and 59.
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Step 3
Now say it out loud! And repeat it 3 times.
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Step 4
How does it sound? Is it ok? Does it need some work? That’s ok! Be sure to refer back to the client examples I shared earlier! This will help you in creating your mantra effectively!
How to Use Your Mantra
Your mantra only works if you make it part of your daily routine. Here’s how:
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Start Your Day with Intention.
Each morning, look yourself in the mirror and say your mantra out loud. Let it remind you that today is an opportunity to live in alignment with your goals.
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Stay Grounded During Stress.
When you feel overwhelmed or tempted to fall back into old habits, pause and repeat your mantra. Use it to reset your focus and reconnect with the solutions you’re building.
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End the Day with Gratitude.
Before bed, say your mantra again. Reflect on how it helped you stay on track and celebrate even the smallest wins.
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Reinforce It Regularly.
Write your mantra down and keep it somewhere visible—on your bathroom mirror, in your journal, or as a note on your phone. Record it as a voice memo and listen to it whenever you need a boost.
How Mantras Help Rewire Your Brain
Your brain is constantly changing and adapting based on what you think and do. This is called neuroplasticity—your brain’s ability to form new habits and pathways. Mantras are a powerful way to take control of this process, helping you break negative patterns and build positive ones.
What Mantras Do For Your Brain.
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Stop Negative Thoughts
Negative thoughts can feel automatic, like they’re on repeat in your head. A mantra works by interrupting those thoughts and replacing them with something positive. Over time, your brain starts to choose the positive thought more easily.
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Strengthen Positive Habits
Repeating your mantra helps your brain create stronger connections tied to confidence, motivation, and focus. Each time you say it, you’re reinforcing the belief that you can succeed.
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Calm Your Stress
Saying a mantra helps your brain switch from stress mode to a calmer, more focused state. It reduces mental clutter and makes it easier to think clearly, even during tough situations.
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Build Long-Term Change
The more you repeat your mantra, the more it becomes second nature. Your brain starts to naturally default to those positive thoughts, helping you stay on track with your goals.
How to Make It Work
To get the most out of your mantra, use it consistently:
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Repeat it Daily
Say it in the morning, during the day, and before bed to build the habit.
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Write it Down
Keep it somewhere you’ll see it often, like on a mirror, your phone, or your journal.
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Pair it With Visualization
Picture yourself achieving your goals while you say your mantra to make it even more powerful.
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Be Patient
Rewiring your brain takes time, but every repetition brings you closer to lasting change.
EXERCISE
What To Do
Record your Mantra!
- Using a voice memo app on your phone, record your mantra.
- Using the camera app or video camera, record yourself speaking your mantra.
WHAT YOU WILLL NEED
- A Smart phone, Voice recorder, or Video Camera
Your mantra helps you reshape your mindset and stay focused on the person you’re becoming. By using it every day, you’re actively training your brain to support your goals and build a stronger, more positive version of yourself.
In this chapter, we explored the difference between a mission statement and a mantra, focusing on how each plays a crucial role in your weight loss journey. Your mission statement provides the long-term “why” behind your goals, keeping you focused on your bigger purpose. Meanwhile, your mantra acts as a powerful tool for the present moment—helping you stay motivated, reprogramming your mindset, and empowering you during challenging times.
A mantra is much more than just a phrase; it’s a mental and emotional anchor, offering strength and direction when you need it most. By repeating your mantra daily, you align your thoughts, actions, and beliefs with your goals, ensuring that each day is a step closer to achieving your best self.
As we shift focus to Spirituality, we’ll explore how faith and belief systems can provide deep guidance and motivation on your journey. Spirituality offers a foundation for growth, helping you find strength, clarity, and purpose as you pursue not only your weight loss goals but your life’s deeper ambitions. Let’s dive into the power of spirituality and how it can enhance your motivation and transformation.
