Solutions to Distracted Mental States The more mentally tough you are the better Mental toughness training Use it with elite athletes really works on them First starting out in competition not considering psychological aspects just want to learn the skill Learn the skill before learning mental toughness The great thing about Mental Toughness is it is learned Can turn around in thirty days but you need to believe in it and practice it about 3 times a week for 30 minutes Trying harder is not the answer mental toughness is Mental Toughness Technique must put the mind in a positive place Characteristics of Mental Toughness Training Self motivated Direction comes from within Chose to do what they re doing Want to do that because it s their thing Positive but realistic Not a complainer criticizer or a fault finder A builder not a destroyer Always focused on success in control of emotions Emotional stability and self confidence does not get angry or frustrated you re an emotional rock calm and relaxed under fire Doesn t avoid pressure but is challenged and enjoys it Being put to the test is not a threat BRING IT highly energetic People who are their own ignites They get themselves pumped up in spite of fatiques and personal problems determined You have a sheer force to succeed and nothing will stop you Set backs are taken in stride mentally alert aware of tasks infront of you Aroused and ready to go Won t allow any distractions self confidence fully responsible Takes responsibility even if it is good or bad Can see some of the distracted mental states and how these characteristics were not present A lot of problems athletes have stem from pressure Pressure stems from your mind It is self induced you allow yourself to feel the pressure You give people permission to put pressure on you Mental Toughness Training is individual specific Works for some but not for others Can tell when it works Need to find a formula that works for you Dr Brown used sport psychology on her kids all the time So much when they played tennis Different tools maybe one will work for you Can be used in sporting and in life situations Mental Toughness Tools 1 Goal setting a An athlete is down on themselves maybe injured or a distracted mental state Want to set up a program that is achievable for them i Don t set up outcome goals you will fail everytime ii Set up practice goals For ex What do you hope to achieve that practice 1 Maybe an effortful practice maybe excited about what the coach is setting up 2 Can do this with school too paper writing finals schedule etc b positive upbeat goals c Establish goals with coach d Short term goals i Want to see results immediately ii Babysteps iii Once achieved stet up the next measurable goal e realistic 2 Mental Rehearsal Visualization a Watch yourself execute a performance i Train the brain to watch yourself perform Train brain to watch motivational speeches even ii When athletes are physically exhausted they can get another workout in by going through the practice in their mind b while physical practice is better than mental practice both together is the best c Can do this with studying not restricted to sports 3 Self Talk a Don t put yourself down it will give the opponent an edge i Use little trigger words like come on and you can do it ii See this a lot in golfing Takes 4 5 minutes to play 18 holes everything else is mental 4 Journaling a Journal practices before and after take your mental temperature will show if you have a good or bad practice 5 Routine a Should have a routine before games Will keep you from getting frustrated during event preparation 6 Stay in the present a Focus on the now Not what is happening in the stands or anything else only have control over you
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