Scott Jurek is no stranger to conquering big goals. The 42-year-old ultramarathoner spent the last 22 years breaking myriad time, distance and endurance records. Most recently, he set the thru-hike speed record on the Appalachian Trail, hiking 2,189 miles (the entire trail) in 46 days. Now Jurek is focusing on a different types of endurance: raising his first child and writing his second book.
He offers these tips for anyone looking to set and accomplish big goals for 2017, such as losing weight or training for a marathon.
Your goal should be specific enough to motivate you but broad and stimulating enough for you to stay energized during the difficult points.
2. Don’t overshoot.
When creating your goals, create three levels: A, B and C. A is your biggest goal, so dream big. But be realistic with B and C; celebrate when you reach them. Ignore any inner monologue about settling for less. By hitting your C goal, you’re still accomplishing something you’ve never achieved.
Create an incentive program to reward yourself as you hit milestones.
4. Take a break.
Feeling stuck and unmotivated? Step away from your goals for a day. Go to a concert; hang out with friends who aren’t involved in that field; read a mystery novel. Switching your mind to another topic allows your brain to rest and refuel.
Even ultramarathoners experience self-doubt. Instead of giving in to the negative voice in your head, recognize it, accept it and make a plan to drown it out.
Major goals can be overwhelming. It’s easy to look 50 miles ahead and wonder how you’re going to get there. Break those miles down into micro goals and make them as small as you need. Sometimes you’ll be able to focus only on putting one foot in front of the other, and that’s OK.
Related: The Most Enduring Man in the World
This article originally appeared in the January 2017 issue of SUCCESS magazine.