When it comes to peak performance, most athletes focus on the physical—more miles, heavier weights, better gear. But here’s the truth: the real game-changer isn’t physical. It’s mental.

And the #1 mindset shift that can boost your performance instantly?
Shifting from “I have to” to “I get to.”

It’s a simple shift, but it’s powerful. Let’s break it down.

From Pressure to Power

“I have to train today.”
“I have to do this long ride.”
“I have to show up for this event.”

Sound familiar? That “have to” mindset creates internal pressure. It sounds like a burden, even when it’s something you love. And that pressure adds up—turning passion into obligation.

But when you flip the switch to “I get to,” everything changes.

“I get to train today.”
“I get to move my body.”
“I get to push myself and grow.”

This mindset reconnects you with your why—why you started, why you keep going. It moves you out of a stress-based state and into a more empowered, grateful, and grounded one.

Why This Works: The Science

This isn’t just a feel-good phrase—it’s grounded in cognitive science and motivation theory.

According to Self-Determination Theory (Deci & Ryan, 1985), intrinsic motivation—doing something because it’s inherently meaningful or enjoyable—leads to greater well-being, focus, and performance than extrinsic motivation (doing something out of obligation or pressure).

When you say “I get to,” you’re shifting into intrinsic motivation. You’re reminding your brain that this effort has personal meaning. That you have agency. That you’re choosing this.

And research published in the Journal of Sport & Exercise Psychology backs it up. Athletes who connect with a sense of autonomy and gratitude show better emotional regulation, greater persistence, and higher performance during competition.

“When athletes reframe challenges as opportunities, they experience increased resilience and satisfaction in both training and competition.”
(Kavussanu & Roberts, 2001)

A Simple Practice That Changes Everything

Here’s how to make this mindset shift part of your daily routine:

1. Notice the Trigger Language
   Start paying attention to when you say “I have to…” It might be out loud or just in your thoughts. Catch it early.
2. Pause and Reframe
   When you notice the phrase, stop for a moment. Take one deep breath. Then consciously replace it with “I get to.”Example: “I have to go to the gym.”
   Reframed: “I get to train my body and improve today.”
3. Anchor the Emotion
   After reframing, take a second to feel it. Connect with the gratitude, freedom, or strength that comes from having this opportunity. This emotion strengthens the new neural pathway.
4. Write It Down
   Each morning, write down three things you “get to” do that day—especially the hard stuff. This turns your to-do list into a get-to list, and it transforms your energy going into the day.
5. Repeat Daily for 1 Week
   Practice this every day for one week. The more you practice, the more automatic it becomes. Eventually, “I get to” becomes your default—and your mindset becomes your edge.

Final Thought

The body follows the mind.
If your thoughts are heavy, your performance will be too.
When you train with intention, agency, and gratitude, you unlock a deeper level of strength and joy.

So today—choose the shift.