Journaling for Athletes: Tracking Progress Beyond the Stopwatch

How reflection complements training, motivation, and resilience.

I read recently that if you struggle to get off the couch to exercise, a helpful perspective shift is to say to yourself, “I get to exercise,” rather than "I have to exercise.”
That subtle shift, from a chore to a privilege, is a big part of how I think about my daily workout.

I turn 49 in about a week, and it may sound funny to some, but I still very much think of myself as an athlete. In fact, I’d say it’s one of my core identifiers. So, what does it mean to be an athlete? For me, it’s about working toward a goal in a sport, no matter what that goal may be. It could be doing something athletic once a week - just getting out and moving. But perhaps the difference between doing something for exercise and being an athlete is the intention and effort to improve.

The truth is, I’ve always loved sports, but that relationship has definitely evolved over the years. Growing up, I played a bit of everything, basketball, soccer, some running, but I always seemed to gravitate to the water. By the time I started high school, swimming had become my main focus.

It’s such a strange sport for a kid to like, when you think about it: early mornings, chilly pools, and painful, grueling workouts. But somehow, despite how uncomfortable it was (or maybe because of it), swimming hooked me. And perhaps part of my ability to stick with it for almost 40 years was that I was “the worst of the best,” if you know what I mean. I qualified for some regional meets, but never much beyond that. And maybe because of that, I never burned out. I still had summers to lifeguard, surf, and have some fun. The pool and I have stayed on good terms all these years.

Now, just a few days shy of 49, I’m swimming about 4 km a day, five days a week. It may sound like a lot, but I honestly love it. It feels good to be training hard again, not just for competition, but for myself. Those 90 minutes or so in the water each morning are my quiet time away from a screen. They’re social with friends, but also filled with a lot of meditative silence.

So, what does all this have to do with journaling? Well, sports have a way of bringing challenges right to your doorstep. Swimming especially teaches humility. You rarely “win,” and there’s always someone faster. Your main competition becomes the clock. Swimmers chase PBs (personal bests) as much as medals, and that focus on steady, measurable improvement is a pretty great metaphor for life.

A journal helps with that perspective. Writing about your workouts, your times, and even your doubts keeps you grounded and focused on progress rather than perfection. Like investing, athletic growth isn’t about instant results - it’s about showing up, following a plan, and trusting that the little gains add up over time.

Goal setting is a big part of my journaling habit, especially in my Surefooted Journal. Every three months, I like to set one athletic goal. It helps me stay balanced and motivated about something outside of work, money, or family life. Being “diversified” in life, where you have a varied mix of interests and goals, is something I highly recommend.

So, if you already think of yourself as an athlete, try adding journaling to your routine. And if you don’t, maybe it’s time to pick something up - something new, or something you used to love. It’s never too late to get moving again.

My swim is often one of the best parts of my day, and writing about it with appreciation makes it even better.

Happy Journaling, and stay Surefooted.