Derval O'Rourke: How to prep for the new year like a pro and plan for a super 2024

The 4 Ps of effective goal-setting, plus a recipe for smoked mackerel pâté

Whether your goal is as lofty as the Olympic Games or as personal as creating more healthy habits in 2024, there are certain approaches that can work for everyone.

Some of the most capable and dedicated people that I have met in my life have been through my time as a professional athlete. 

Whether your goal is as lofty as the Olympic Games or as personal as creating more healthy habits in 2024, there are certain approaches that can work for everyone. 

With the Summer Olympics in Paris next August, it got me thinking about how we all can effectively plan for a super 2024. Most people have heard of S.M.A.R.T goals: specific; measurable; achievable; relevant; and time-bound. 

This week I am adding on the 4 Ps to help you plan out your goal.

The 4 Ps of effective goal-setting:

Patience

Patience - with ourselves and others - is an invaluable trait to possess but something many of us gloss over without fully recognising its power and worth. Perfection doesn’t happen overnight, if it ever really does at all. Anything worth doing is worth doing well, and that usually means you must spend a lot of time working and perfecting it. Athletes must have patience when training and building conditioning or skill and this is something everyone can learn. Whether you are starting a business, undertaking a degree or learning a new skill it’s vital that you give yourself time to develop the necessary skills you will need to succeed. Consider ‘process goals’ that focus on the actions and behaviours that will lead you to where you want to go.

Perseverance

It takes a lot of time to achieve your goals and you may ‘fail’ a few times before you get to where you want to be. This is something that every athlete is intimately aware of. There’s a saying that ‘fear of failure is worse than failure itself’ and whether you agree or disagree, there is something that can be learnt from this. Whenever you seemingly ‘fail’ at something, try to look at it as an opportunity to learn and grow rather than letting it get you down. Giving yourself time to reflect is an important part of building perseverance.

People

Behind every great athlete is a team of coaches, trainers, medical professionals and team-mates who have all contributed in different ways to the success of said athlete. Rather than taking away from the hard work of the individual, all athletes understand and recognise that having a solid team around them is just as important as the work they put in themselves.

Ensure that you are doing the same. Who are your people? What is your support network? No matter what your goal is, you need support. Sit down and
consider who you have in your corner.

Presence

Due to the high levels of stress that athletes put their bodies through, they tend to be in tune with what their body is going through and conscious of where their mind is. Rather than focusing on the bigger goal of the end result, most athletes will break down the goal into simple steps and concentrate on each one at a time. Staying present is so important for achieving your long-term goals.

No matter what your plans or goals are for next year there is always something else you can work on, whether that is patience, perseverance, people or being more present.

Each year brings a brand new opportunity to achieve something you’ve always wanted to.

Wellness Tip: Try to positively frame your thoughts. Instead of ‘I’m so bad at that’ take a moment to reframe it ‘I can definitely improve that’.

Fitness Tip: Thinking about your why can really help to motivate you keep in mind that nutrition, fitness, mental health, work together when it comes to your overall wellbeing.

Smoked Mackerel Pâté

recipe by:Derval O'Rourke

This recipe will serve four as a starter

Servings

4

Preparation Time

 10 mins

Total Time

 10 mins

Course

 Starter

Ingredients

• 100g smoked mackerel fillet, skin removed, flaked

• 100g cream cheese or cottage cheese

• 1 tbsp horseradish sauce

• 1 tbsp chopped chives

• zest and juice of 1 lemon

• salt & pepper

Method

1. Place the mackerel, cream cheese and horseradish sauce in a large bowl and usea fork to mix well.

2. Add the chives, lemon zest & juice and mix until thoroughly combined. Season to taste and serve.