Alan Heary

25 years working in performance enhancement. Clients include World Champions, Olympic Athletes and top business people. Founder of @racearoundirl

[Alan Heary @AlanHearyBSc]

I find this process helps me set my goals for the year ahead. I look at all aspects of my life and ask myself:

💡 What were the wins?
💡 How did you deal with setbacks?
💡 What lessons did you learn?
💡 Summarise your year in a few words.

#MentalFitness #Performance

[Alan Heary @AlanHearyBSc]

Injury can feel lonely. I keep a routine, train what I can, protect my headspace. Recovery is strategy, not time alone.

If you need a hand with it, try this: https://t.co/CpVX89F20g

#Comeback

[Alan Heary @AlanHearyBSc]

On flat days I do not wait for motivation. I build it.

Kit out the night before, two minute start, tick it off.

The feeling follows the behaviour.

My simple system is here if it helps: https://t.co/BG2rssho0a

#Motivation

[Alan Heary @AlanHearyBSc]

I rarely have perfect conditions, so I aim for a tiny first step. Action creates clarity, then clarity nudges the next action. It is how I get moving when I feel stuck.

#Momentum

[Alan Heary @AlanHearyBSc]

The confidence I trust most is quiet. I know my plan, I respect the butterflies, I go anyway.

If you want a friendly breakdown, I put it here: https://t.co/cwJyjQdxam

#Confidence

[Alan Heary @AlanHearyBSc]

Low motivation is not a flaw, it is a signal. I shrink the task, move for two minutes, reconnect with why it matters, then start messy.

I put a short guide here if that helps today: https://t.co/YsB6AO2TpH

#Momentum

[Alan Heary @AlanHearyBSc]

Injured? Recovery isn’t just about your body – it’s about your mind.

Here’s how to bounce back faster → https://t.co/CpVX89F20g

#InjuryRecovery #MentalStrength #PerformanceMindset

[Alan Heary @AlanHearyBSc]

Confidence grows where preparation lives. I rehearse the first 60 seconds of a tough thing. Starting strong helps me settle fast. Might help you too.

#QuickTips #Confidence

[Alan Heary @AlanHearyBSc]

When I feel behind, I set a 15 minute win. Finish it, then choose the next. Momentum is a better friend than perfection.

#Momentum #QuickTips

[Alan Heary @AlanHearyBSc]

Bad session, rough meeting, off day. I leave it where it happened. One note for the lesson, then I set the next target.

That reset saves my week.

#Resilience #QuickTips

[Alan Heary @AlanHearyBSc]

When I bring a bit of joy back into the work, I last longer and learn quicker. Fun is not fluff, it is fuel.

I talk through how I do it here: https://t.co/xhugn9v5Cs

#Performance

[Alan Heary @AlanHearyBSc]

The way I speak to myself matters. Coach voice, not critic voice. Kind, honest, clear. Standards stay high, pressure stays humane.

#SelfTalk #QuickTips

[Alan Heary @AlanHearyBSc]

Hard day, tough result. I name it, learn one thing, leave the rest. It keeps me moving without the weight.

I wrote about five tools that help clients here: https://t.co/yM2eYZbsqP

#Resilience

[Alan Heary @AlanHearyBSc]

I see athletes tune the body and forget the mind. The best results show up when both get attention. Two small actions today will beat one big one tomorrow.

#MentalFitness #QuickTips

[Alan Heary @AlanHearyBSc]

If pressure climbs, I use low slow breaths. In for four, out for six, two minutes. It quiets the noise and clears the head.

Give it a try next time it all feels a bit much.

#CalmUnderPressure

[Alan Heary @AlanHearyBSc]

Focus is a process I run, not a thing I lose. One task defined, one distraction removed, short timer, start.

If you want the steps, they are here: https://t.co/JhEkIcudr6

#Focus

[Alan Heary @AlanHearyBSc]

Exhausted at work, even with 8 hours sleep?
You might be missing the real reason.

Here’s how to fix it → https://t.co/xJ0S2BxHmY

#WorkEnergy #RecoveryMatters #PerformanceMindset

[Alan Heary @AlanHearyBSc]

When focus keeps slipping, I go shorter. Ten clean minutes, brief break, repeat.

Stacking small wins beats one long slog for me.

#Productivity #QuickTips

[Alan Heary @AlanHearyBSc]

Confidence is not noise. It is knowing your plan, trusting your prep, going anyway when the butterflies arrive.

If helpful: https://t.co/cwJyjQdxam

#Confidence #Preparation

[Alan Heary @AlanHearyBSc]

Travel used to knock my performance. Planning before, during, after made the difference.

Arrive ready, not ragged.

My simple playbook is here: https://t.co/jV4RnRo45F

#Travel