Managing Distraction During Training

Many mountaineers are VERY driven individuals. This can be beneficial in many situations, but it can often lead to numerous distractions that hinder focus on training.

​In this episode and article, we explore a few simple ideas to help reduce this, and ensure you are getting the most out of your sessions! 

Training Tips For Mountaineers

​Today, I want to talk about a couple of really simple mindset tips for mountaineers who struggle with distraction during their training sessions.

Because over the years of coaching mountaineers, one common theme I see with people who struggle with consistency is distraction.

They start a session, and their mind is pulling in a dozen different directions.

Work, emails and phone calls. Things keep popping up again and again and again when they are trying to train.

I have seen this so many times.

And more often than not, it shows up in mountaineers who are not getting the results they want from their training.

So today I want to walk you through a few simple strategies that can help you focus, get more out of your sessions, and actually reap the benefits of the work you are trying to put in.

Where this usually comes from is pretty simple.

A large part of the mountaineering community is very driven people.

They sign up for big expeditions because they want to challenge themselves.

They want to do something intense. Something most people would consider extreme.

And that drive does not stop with mountaineering.

A lot of mountaineers are also very driven in their careers.

High-pressure jobs. Long hours. Big responsibilities.

So what ends up happening is this:

They are trying to balance a serious training load with a very busy work life.

Training becomes something that gets squeezed in. Before work, at lunch, right after work - whatever fits.

And that is completely understandable.

Everyone has different circumstances, and you have to work around your life.

But this is where the problem shows up.

So many mountaineers end up distracted during their sessions.

Phone calls from work. Emails popping up. Messages coming through.

Or they are mentally stuck in a stressful meeting from earlier in the day. Or worried about something coming up later.

If this happens once in a while, no big deal. That is just life.

But if it happens regularly, it becomes a major barrier to your training progression and, ultimately, your performance in the mountains. 

Because when you are distracted:
​

• You are not concentrating
• You are not listening to your body
• You are not fully engaging with the session

If you are distracted, your training suffers.

If this sounds familiar, here are a couple of simple yet very effective strategies to share:

1) Managing Notifications

First up is managing and minimising notifications.

You have probably already heard this before, and you may already do this. Or you may completely ignore it...

But nothing pulls you out of a session faster than a notification, an email or a call popping up mid-exercise.

A lot of people think they can multitask.

Reply to emails between sets. Take a call while riding a stationary bike.
Respond to messages during cardio.

I understand the logic.

But if there is any way to avoid this, please do.

You may still get some training done.

But you will not be able to focus if notifications are constantly coming through.

You will not push yourself properly. You will not be tuned in to how your body feels. Your training will suffer.

In the best-case scenario, when training, do not have your phone with you at all. Leave it in your bag, at the office or wherever.

And if you use a training watch, make sure message and call notifications are turned off.

Now I understand this is not always possible.

Maybe you need to be accessible for work. Maybe you have family responsibilities.

If that is the case, at the very least:

• Use do not disturb
• Allow only essential contacts through
• Cut out non-essential notifications
  
  

And do not be tempted to check things.

This simple change can make a massive difference.

2) Managing Transitions

The second strategy is managing transitions.

The idea is simple.

You want to clearly separate different parts of your life.

Work. Training. Family.

And try to keep them separate in your mind (and not let them all blur together).

When you transition from work to training, you want to signal that shift.

So work does not bleed into the session.

There are many ways to do this.

But one of the simplest ways is a 'brain dump'.

Here is how it works:

• Before training, sit down with a pen and paper.
• Set a timer for two to five minutes.
• And write down everything that is in your head.
  
  

No structure. No formatting. Just get it out.

Write down meetings coming up, tasks to do, concerns running through your head, and to-do items. And also anything you are thinking about with your upcoming session.

Once the timer ends, stop. Then start training.

This works for a few reasons:

1. It gets the swirling thoughts out of your head and onto paper.
2. If there is something important, you can jot it onto a simple to-do list.
3. It gives you space to set intentions for your session (e.g. you can write down and clarify how you are going to approach your session and what you are going to focus on)
   
   

And finally, this brain dump helps clearly mark the transition. Work mode is done. Training mode has started.

It sounds simple, but it can be so, so powerful.

==

If you struggle with distraction during training, try these two things.

• Manage notifications.
• Manage transitions.
  
  

They are simple. But they work.

Over time, the more present you are in your sessions, the more you will get out of them.

And the better prepared you will be for the mountain.

So give them a go!

And if you were a mountaineer who needed some extra help with your training, and wanted to explore what a personalised training plan can do for you, you can check out the Online Summit Program here:

Online Personal Training For Mountaineers

Yours in adventure,​

Rowan