After 15 years of striving toward the Olympic Games, I discovered that certain self-improvement strategies didn’t just make me a better athlete—they made me a better wife, mother, business owner, and friend.
As I have taken time to reflect back on these lessons, I have come to realize that many of these lessons have grown to become beneficial habits in my life today. They help me to find balance and allow me to continue to learn and grow. I wish I could say that I have learned everything that I need to learn from these lessons, but I haven’t. I will keep learning and relearning these lessons throughout my life.
Self-improvement is not a destination, it’s a lifelong journey. It’s the conscious effort to grow, learn, and become a better version of ourselves every day. These practical, proven habits can help anyone build a more balanced and fulfilling life.
Although I could share hundreds of lessons and strategies with you in this article, I think I’ll save the majority of them for another time. I have narrowed the list down and decided to share my favorite top 10 strategies to self-improvement with you. These are rooted in daily habits, mindset shifts, and personal discipline, and they offer a well-rounded roadmap to elevate different aspects of life. Applying even a couple of these can lead to meaningful transformation. So as you read these, if there is one that stands out to you, commit to implementing it into your life this week. I promise, you won’t regret it.
1. Read Daily
Reading sharpens the mind, improves vocabulary, and expands knowledge. Whether it’s fiction, non-fiction, or articles (like this one that you are reading!), daily reading helps foster focus and intellectual growth. Studies show that reading can increase brain connectivity and empathy. (Mar et al., 2006). Take time to read each day.
2. Exercise Regularly
Physical activity isn’t just for fitness. It enhances mood, reduces stress, and boosts mental clarity. Exercise releases endorphins, which improve your emotional well-being, and supports long-term brain health. You get to define what “regular exercise” means to you. For some people, this means they want to exercise every day. For others, it might be much less. The key is to be consistent with your exercise routine.
3. Set Clear Goals
Goals give our lives structure and direction. Writing down short and long-term objectives provides motivation and helps us track progress. According to research from the Dominican University of California, people who write down their goals are nearly twice as likely to achieve them. What is a goal that you have? Write it down, then break it down into small steps. Set a deadline and get to work.
4. Practice Mindfulness or Meditation
Mindfulness enhances emotional regulation and reduces stress by encouraging us to be fully present in the moment. Even 10 minutes of meditation daily can rewire the brain for better focus. For tips on how to be more present in your life, check out my article, “Practicing Mindfulness in a Distracting World.”
5. Learn a New Skill
This is one of my favorite self-improvement strategies and really helped me to move forward when my Olympic journey came to an end. Continuous learning strengthens cognitive function and broadens our opportunities. It allows us to be hopeful about the future and see the best in what lies ahead. Whether it’s a language, juggling, coding, or public speaking, new skills not only keep the brain agile but also build confidence, resilience and adaptability. The world is full of possibilities. Create your bucket list today!
6. Reflect Daily
Reflection encourages self-awareness and helps identify areas for growth. Journaling or mentally reviewing your day promotes consistent self-correction. Here are three questions that I asked myself every night throughout my journey to the Olympic Games, and they changed my entire trajectory:
1. What went well today?
2. What didn’t go so well today?
3. How will I choose to improve tomorrow?
7. Improve Communication
Strong communication skills, especially active listening, enhance both personal and professional relationships. This area drastically improves as we focus on being mindful in our conversations with others. Are you fully present when someone is talking to you, or do you find yourself distracted? Do your emotions get the best of you when you don’t see eye to eye with someone else? Oftentimes, it’s best to set our emotions aside when conflicts arise and listen to every point of view.
8. Wake Up Earlier
An early start often means a more intentional and less rushed day. Morning routines allow us to have moments of quiet focus, meditation, exercise, planning, and setting the tone for a productive day. As Richard Whatley states, “Lose an hour in the morning, and you will be all day hunting for it.”
9. Declutter Your Environment
A tidy space can lead to a clear mind. Research has shown that physical clutter can negatively impact focus and increase stress levels, while a clean environment can enhance productivity and peace of mind. If your nightstand is piled high with a variety of items, it’s time to clean it off. If your office desk is filled with stacks of papers, books, and things that you will “get around to”, then it’s time to declutter your space and make room for productivity.
10. Surround Yourself with Positive People
The people around you influence your mindset, habits, and aspirations. Being in a supportive and uplifting social circle will allow you to stay motivated and resilient through the good and the bad. Take time to recognize the relationships in your life and notice whether they are lifting you up or pulling you down. Intentionally draw closer to those who make you want to be better, and intentionally remove yourself from relationships that are destructive and toxic.
Take The First Step to Improvement Today
If one of these self-improvement strategies stood out to you, decide now to improve in that area and become better today than you were yesterday. As the philosopher Aristotle wisely noted, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” I truly believe this. I believe that you can become whoever you want to become, but it does take discipline and action.
These ten strategies to self improvement are not just self-help tips, they are science-backed strategies that, when practiced consistently, can bring about lasting change in every area of life. Begin with one, and build from there. I promise, your future self will thank you!
Quote to Ponder
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” -Aristotle
Question to Consider
If your future self could thank you for one change you made today, what would it be?
Reference
Mar, R. A., Oatley, K., Hirsh, J., dela Paz, J., & Peterson, J. B. (2006). Bookworms versus nerds: Exposure to fiction versus non-fiction, divergent associations with social ability, and the simulation of fictional social worlds. Journal of Research in Personality, 40(5), 694–712. https://doi.org/10.1016/j.jrp.2005.08.002
Click on the links below to learn more self-improvement strategies
- Time Management Tip: Every time I use this time management tip, it takes a weight off my shoulders and allows me to see where I need to place my priorities.
- Mindset Minute Video – Finding Balance in Life: Comedian James Perry shares a time in his life where he had to slow down and focus on what mattered most.
- Mindset Minute Video – 1% Better: Miss Salem, Emily Weber, encourages us to make small goals that will help us be 1% better each day, and eventually we will be able to accomplish whatever we set our mind to.