Guest Author: Petar Nikolić, M.A. in Psychology
Sports Psychologist

Results don’t come overnight. Prepare for the effort.

Process

Very few things in life happen right away, instantly. Most often, we put in effort with the idea that sometime in the future, at a time that’s often hard to predict, we might receive a reward for all that hard work.

Take, for example, your favorite fruit tree. You planted it in the spring, made an effort to dig the hole, enrich the soil with fertilizer and minerals, protect it from pests, and water it every morning and evening. Before winter came, you protected it from bad weather and continued to take care of it until the next spring. You invested a whole year of your time and still didn’t get to eat a single fruit. In fact, you didn’t even expect one yet.

The next spring, you repeated the process—likely even more diligently, because by then your tree had grown bigger, your idea was taking shape, your goals becoming clearer, and you knew how much effort you had already invested. The wheels were turning, and it became harder to give up and easier to keep going, knowing how far you’d come. Again, you did everything needed for the tree to grow even bigger, and that summer, the first signs of fruit appeared. You had already put in so much work, still received almost nothing in return, but the process of change that had begun truly inspired you and motivated you to keep going.

Another winter passed, and then another spring, your dedication didn’t fade, and finally, you began to harvest the fruits of your labor. You looked back, aware that you had spent several years in uncertainty. You didn’t know if it would all be for nothing, but you had an idea that somewhere down the line, a reward was waiting, as long as you remained dedicated and persistent in your decision.

This is exactly what the process of personal change looks like. Enduring. Demanding.

But once the changes begin, they create momentum for new actions and make it easier to maintain what you’ve started. At the beginning of change, we won’t have proof that we’ll succeed. We’ll only have an idea, hopefully with clearly written goals, that will guide us on where, how, and by when we want to arrive.

Planning

The vision and ultimate goal we have must be broken down into stages, into smaller goals that will initiate the process of change and help answer the question “How?” The big end goal will answer the question “What” we want to achieve. Along the way, we’ll face many “how” questions. How to eat while traveling frequently? How to behave at a family birthday party? How to find time for training? How to change a daily habit that wastes time?

That’s why planning is crucial. It helps give the process we’re going through clear guidance and a framework in which it will take place. Our days will be filled with small, manageable goals that give us a sense of achievement and progress toward the bigger objective we’ve set.

Pressure

Pressure is an inherent part of any process, in sports, work, parenting, social life, or nutrition. I’ll explain pressure in simple terms, it’s your right to quit. If it becomes too hard, it’s okay to stop. Change, excellence, aren’t for everyone. Big goals require bigger sacrifices and more discipline. It’s okay to quit. Sometimes it’s incredibly difficult to “just” watch a good movie, without snacking. Or to eat just enough, even when the table is full. Sometimes, that’s too hard. The change process is long and demanding. There’s great potential for a big reward at the end, but that’s not always enough. And again, it’s okay to quit.

To reduce the pressure and make your change process more effective, surround yourself with people and situations that will ease it, and engage professionals who can help guide you. A good nutritionist can be a crucial part of improving your diet and health. A good strength or fitness coach can help guide your physical transformation. A good psychologist can support your mental resilience and personal growth. Various experts can help you better understand yourself and the journey ahead.

Patience

Do I really need to explain the importance of patience in a change process?

It’s essential to understand how to make a change. But it’s just as important to direct it properly. So, first, find out what the quality of your current diet is and identify where there’s room for improvement.