Struggling to Stick to a Training Schedule

Recently, I found myself with a considerable amount of time on my hands. I decided this was the perfect opportunity to achieve some long-held goals. I’m writing and reading poetry again (some of you may remember my old writing blog, raisethecurve, on Tumblr). I’m writing a manuscript for a chess book! I’m also writing this blog, which feels like a spiritual continuation of my old chess blog that was focused on my short stint as an ICCF (correspondence chess) player. Most importantly, I decided to dedicate at least 40 hours a week to chess. Yet here I sit, heading into the tail end of the first full week after building my own training plan, having skipped the majority of the schedule. What went wrong? Why can’t I sit down and focus? Why does it feel like I don’t have enough time?

I think many of us can relate to this experience — those goals, lofty or not, that stay just out of reach because our attention gets pulled in a million directions. If this sounds like you, you’re not alone. Together, maybe we can figure out how to stay on track and make real progress.

The Reality of Time-Wasting Distractions

The distractions that get in the way of my training are the usual suspects, but they have a way of becoming serious obstacles when indulged excessively. It starts innocently enough: a bullet game or two to get my brain warmed up, which turns into a fight to avoid losing ELO for the session. Then there’s League of Legends — just one ARAM match turns into a marathon, and suddenly it’s four in the morning. Add to that the addictive doom-scrolling on Instagram and YouTube Shorts, and keeping up with friends on Facebook, and it’s no wonder that valuable hours of training keep slipping away.

These activities are fun and engaging, but when they start to consume the time I’ve set aside for training, they become a problem. It’s not that I don’t enjoy them, but they lead me away from my goals and ultimately hold me back from the growth I wish to achieve.

The Impact on Progress

Despite having all the time and resources I require, my progress has been disappointingly slow. It’s not just about the distractions themselves; it’s also about the frustration that comes with knowing I could be further along if I managed my time better — if I managed my life better. There’s a clear difference between a focused, disciplined approach and one scattered by constant distractions.

When I do manage to stick to a routine, I see growth. Whether it’s in my chess games, my decision-making, or simply my mental endurance, there’s no denying that consistency is key to improvement. Yet, too often, I find myself slipping into old habits, and progress starts to stall. Finding the motivation to stick to a plan feels like searching for an oasis in an unfamiliar desert. You wouldn’t be wrong to question whether I even want to achieve these goals, given how often I put everything else ahead of them. The truth is, there is an element of fear involved.

Identifying the Underlying Issues

Why is it so difficult to avoid these distractions? For one, there’s the lure of instant gratification. It’s much easier to play a quick game of bullet chess, watch a cool documentary on YouTube, or dive into League of Legends than to sit down and engage in deep training or meaningful study. Training can be uncomfortable — it requires patience, focus, and a willingness to struggle through difficult concepts. On the other hand, these distractions offer immediate pleasure with little effort.

There’s also decision fatigue. After a day of making countless choices, it’s easy to let discipline slip and do what feels comfortable. Maybe if I take a nap, I’ll wake up with more energy, I tell myself. Or perhaps if I avoid my daily chores and stare at my laptop, I’ll guilt myself into making progress! Sometimes, choosing to do anything else serves as a coping mechanism — a way to deal with the stress or avoid the discomfort of training. Or the discomfort of doubt. Am I on the right path? Will this really make a difference? Am I even capable of achieving this kind of improvement?

Suggestions for Improvement

Overcoming these challenges requires a conscious effort and practical strategies. Here are a few things I’ve researched and plan to implement in my approach. Maybe they’ll help you too:

Define Clear Goals and Milestones: Setting smaller, achievable milestones can help build momentum. Rather than focusing on massive goals far in the future, I plan to focus on what I can accomplish today or this week — and have a dialogue with myself about how that small achievement is meaningful and something to be proud of.

Time Blocking: Scheduling specific times for study or practice and treating them like unmissable appointments could make a big difference. I plan to block out time on my calendar, just as I would for a coaching client, and when that time arrives, I will (hopefully) commit to it.

Reward Systems: Implementing a reward system may also be helpful. After a productive training session, I plan to allow myself a game or two of blitz. It’s a way to unwind while still feeling like I’ve earned it. Maybe my ratings will even improve if I play after training instead of in place of it.

Limit Distractions: Using productivity tools to limit social media during training times has been a game-changer for many people. I’ll explore some focus apps in an earnest attempt to stay engaged with the task at hand rather than reacting like one of Pavlov’s dogs to every notification, chirp, beep, or vibration.

Reflect and Adjust: Initially, I scheduled an end-of-week reflection on my training process, but perhaps I should be more granular at the outset. Regular reflection on my habits — asking myself whether they’re helping or hindering my progress — might help me stay accountable and get a clearer picture of my behavior. Growth is not about being perfect; it’s about learning and making small improvements over time.

Progress, even if slow, is still progress. If you too are struggling to stick to your training schedule, now you know that you’re not alone. We all have our distractions and challenges, but by taking small steps and finding ways to be more disciplined, we can move forward. I’d love to hear from you: What are your biggest distractions, and what strategies have you found helpful in staying consistent? You share with me, and I promise to keep sharing with you.