1. Motivation: It is the driving, activating force to get us engaged in positive behaviors (such as practicing on a daily basis to increase skill proficiency). Motivation is a combination of effort, hustle, and desire. Essentially, it is the energy we put forth to achieve our goals.
"Perfection is not attainable, but if we chase perfection we can catch excellence." Vince Lombardi
Bottom Line: Motivated people are successful, and successful people are motivated – in all domains of life.
Confidence
2. Confidence: An internal belief that you can execute at a high level in all situations. Confidence levels can be improved through routine mental practice, giving you the strength to perform at your best when it matters most.
“I'm aware if I'm playing at my best I'm tough to beat. And I enjoy that.” Tiger Woods
Bottom Line: Confidence is the #1 mental skill associated with elite performance. If you believe you can do it, you have won half the battle.
Positive Mindset
3. Positive Mindset: Emphasizing what can be done, and can be achieved is a vital mental performance skill. I call it the ‘glass half-full’ approach to competition. A positive attitude, optimistic outlook, and personal enjoyment of sport are aspects of the Positive Mindset.
“Tennis was never work for me, tennis was fun. And the tougher the battle and the longer the match, the more fun I had.”Jimmy Connors
Bottom Line: Adopting a positive mindset enhances your ability to persevere through challenges (such as competing against a tough opponent or going through injury rehabilitation). A negative mindset consisting of pessimistic thoughts and low performance expectations can negatively affect outcomes and overall enjoyment.
Effective Thinking
4. Effective Thinking: Using one’s cognitive abilities (such as perceiving and interpreting events in different ways) improves mental flexibility and strengthens the mind. This leads to good decision-making.
"I have not failed 10,000 times. I have successfully found 10,000 ways that will not work." Thomas Edison
Bottom Line: Effective thinking allows you to find opportunity and possibility within adversity. Effective thinkers can better navigate around obstacles and roadblocks that can potentially knock you off the path to goal attainment.
Focus and Concentration
5. Focus and Concentration: The ability to focus and concentrate in the ‘here and now’ is the key to controlling attention. Equally important is the ability to re-focus when concentration is interrupted.
“My thoughts before a big race are usually pretty simple…get out of the blocks, run your race, stay relaxed. If you run your race, you'll win. Channel your energy. Focus.” Carl Lewis
Bottom Line: Intense focus and concentration are key elements of ‘The Zone’ which is the highest mental state for performance. Using cue words and routines help to control your attention so you can thrive amidst distractions.
Energy Management
6. Energy Management: Daily strategies to recover energy and reduce stress (such as eating nutritious foods, exercising, sleeping, and incorporating relaxation techniques) bring your mind and body into balance.
“If you don't do what’s best for your body, you're the one who comes up on the short end.” Julius Erving
Bottom Line: Effectively managing energy allows you to unleash your full potential and promotes optimal wellness across the lifespan.
Visualization
7. Visualization: The mental rehearsal technique that elite athletes, coaches, teams, and executives use to prepare themselves to execute at a high level. Deliberately creating images of successful performances programs the mind and body to perform automatically.
"I never hit a shot, not even in practice, without having a very sharp in-focus picture of it in my head." Jack Nicklaus
Bottom Line: Visualization is a primary component of Mental Strength. 15 minutes of mental rehearsal per day can elevate your performance on the field, in the classroom, in the workplace, and in the boardroom.
