The Challenge Formula for Athletes

Three Options in High-Pressure Moments

Inspired by the work of Dr Russ Harris

The Challenge Formula

In high-performance sport, there are moments that test you, not just physically, but mentally and emotionally. That is where the Challenge formula comes in. Maybe training’s not going well, your spot on the team feels uncertain, or you’re recovering from injury and motivation is low. When things get tough, it can feel like you’re stuck.

But as Dr Russ Harris, author of The Happiness Trap, reminds us—no matter how challenging the situation, we still have choices. He calls it The Challenge Formula, and it’s particularly relevant for athletes navigating pressure, setbacks, or high expectations.

The challenge formula suggests that in any tough situation, you usually have three options:

1. Leave.

2. Stay and act on your values.

3. Stay and give up on acting effectively.

Let’s look at how this challenge formula plays out in sport.

1. Leave

Sometimes walking away is the most effective choice. This might mean taking a break, stepping back from a toxic team culture, or letting go of a goal that no longer aligns with who you are.

It’s not about giving up—it’s about choosing a path that supports your long-term wellbeing and values. Ask yourself:

Would stepping away help me live a more meaningful, values-aligned life as an athlete or person?

That said, leaving isn’t always an option—especially if you’re mid-season, under contract, or still deeply committed to your goals. That’s where the next two options come in.

2. Stay and Act on Your Values

This is the path of high-performance growth. It means staying engaged and showing up on purpose—even when things are hard.

It might look like:

• Pushing through a rough training block with discipline and self-care

• Having a direct conversation with your coach

• Sticking to a rehab plan even when it’s frustrating

• Training your mental game alongside your physical one

And here’s the important bit: choosing this path doesn’t mean you’ll feel good all the time. In fact, you’re probably going to feel pressure, doubt, frustration, or fear. That’s normal.

Learning how to make space for those feelings—without letting them derail you—is part of building psychological flexibility. It’s a skill. And it separates those who can keep showing up from those who burn out.

3. Stay and Give Up on Acting Effectively

We’ve all been here. When things aren’t going to plan, it’s easy to fall into unhelpful patterns:

• Going through the motions at training

• Blaming others

• Avoiding feedback

• Comparing yourself to everyone else

• Numbing out on your phone or checking out mentally

These responses are understandable—but they don’t help you move forward. This option usually leads to more frustration and feeling stuck.

Your Choice, Your Power

No option is perfect. And sometimes, just naming the choice you’re making is enough to shift your mindset.

As Russ Harris says:

“The path to a better life lies in option 2: do what you can to improve the situation, and make room for the inevitable pain.”

In elite sport, discomfort is part of the game. But suffering unnecessarily is not. If you can recognise which path you’re on, and gently steer toward your values—even in the smallest way—you’re building real strength.

Whether you’re prepping for comp, recovering from injury, or just trying to find your groove again—this formula is a reminder that you’re not stuck. You’ve got options. And your next move matters.

To help put this into practice, here’s a quick journaling prompt you can use to reflect and reset:

Journaling Prompt for Athletes

“What’s My Next Best Move?”

Take a few minutes post-training or after a tough week to check in:

1. What’s the situation?
(Keep it simple—what’s going on?)

2. Which option are you currently choosing?

• Leaving

• Staying and acting on your values

• Staying and giving up on acting effectively

3. If you were to act on your values as an athlete, what would that look like?
(Think: effort, honesty, discipline, teamwork, learning.)

4. What thoughts or emotions are showing up that might get in the way?
(Write them down—not to fix, just to notice.)

5. What’s one small action you could take this week that moves you toward option 2?