By John Valentik, MS, CSCS, NASM-PES, CES

Happy Sunday everyone!

By the time you’re reading this, Paige and I will have crossed the finish line of our first Olympic distance triathlon—a 1-mile swim, 22-mile bike ride, and a 6.2-mile run. It’s a challenge we’ve been training toward for months, and it didn’t just test our endurance—it tested our discipline, mindset, and clarity of purpose.

Why Set a Big Goal?

Choosing to train for an Olympic triathlon wasn’t just about fitness. It was about setting a meaningful goal that pulled us forward. The moment we registered, our training schedule had purpose. Workouts became non-negotiable. Our weekend decisions around things like alcohol or heavy meals suddenly had weight (pun intended)—because everything needed to support our bigger objective.

Brick workouts (those back-to-back bike/run or swim/bike sessions) look different when you’ve committed to something that will demand a lot out of you. You want to recover well. You want to fuel your body properly. That clarity trickles down into every area of your life.

Discipline Isn’t Restriction—It’s Freedom

It’s easy to think of discipline as sacrifice, but it’s actually the opposite. Discipline frees you from the trivial things that often retract from our lives in the first place. When you have a compelling goal, you don’t waste energy debating whether or not to skip your workout, procrastinate, or indulge in habits that don’t serve you. The decision is already made.

As Gary Keller writes in The One Thing, purpose drives our priorities which in turn drive our productivity. That’s the formula. The clearer you are on your why, the easier it becomes to set your what—and follow through.

It Doesn’t Have to Be a Triathlon

Not everyone needs to swim, bike, and run to find transformation. This concept scales to any area of life:

• Want to eat healthier? Set a goal that excites you—maybe cooking at home four nights a week or hitting a vegetable target daily.
• Starting a meditation practice? Aim to sit for five minutes a day, every day, for 30 days.
• From couch to 5K? Build a plan, sign up for a race, and start small.
• Writing a book? Set a daily word count and stick to it.
• Studying for an exam or license? Carve out focused time every day and guard it like it matters—because it does.

The details change, but the strategy doesn’t.

Start With Clarity

If there’s one thing that makes the difference, it’s this: get clear on what you want to accomplish—and why. Your “why” is the fuel. Without it, motivation fades and discipline wavers. Ask yourself:

• What do I want to be proud of 6 months from now?
• Why does that matter to me?
• What would it feel like to actually get there?

Once you’ve got clarity, build the structure: reverse-engineer a plan, create your environment, and align your daily actions. Small habits, repeated consistently, create massive momentum and change.

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This triathlon was a milestone for us—but it was really just a vehicle. What matters most is what it’s reminded us of: goals help provide a sense of direction in life. Discipline gives it structure. And purpose gives it meaning.

So, what’s your one thing?

Let this be your nudge to find it—and go after it with everything you’ve got!