Formula for Success
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Transcript of Formula for Success
www.protexsports.com
Formula for
Success
John Ellsworth, M.A.
Sports Psychology Consultant
www.protexsports.com
Formula for Success – What is it?
• How do you achieve success?
• What gets in the way of success?
• Do you demand success as part of life?
• Do you demand success for your children?
• Do you expect success?
• What are you willing to trade for success?
• Can success be harmful?
• What is your formula for success?
www.protexsports.com
Formula for Success – What is it?
• It’s a guide, instructional and motivational tool. Or it can do just the opposite.
– It’s about a practice plan, goals and an execution strategy.
– Is a natural for building confidence.
• How does it affect you?– Subconscious = control center for all
thought, movement & action
– Control center - constantly being programmed by thoughts, words, emotions we choose to tell it.
– Good input = Good output
– No different than quality pre-race plan.
www.protexsports.com
Success: An Asset or Liability?
• If it helps the athlete build confidence and trust = Asset.
• If it takes the athlete to a place of demands, pressure, anxiety, stress, unhealthy beliefs, or the future outcomes = a Liability.
• Which is it for you?
Note: Have yet to work with an athlete that can honestly admit they have consistent success as a result of high personal demands or poor planning.
www.protexsports.com
Success: An Asset or Liability?
• Is your success an asset or a
liability?
– Take a mini self - assessment
right now. Close you eyes for the
next 60 seconds.
– Hear, see, and feel the success
in your last performance.
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Mental Game Success
has 4 Components
1. No Expectations for Performance
2. Set Manageable Objectives
(Mini Goals)
3. Focus on the Process
4. Incorporate High Confidence & Strong Belief Statements
www.protexsports.com
Mental Game Success
has 4 Components
1. No Expectations
- Demands for performance
- Judgments about performance
- Pressure achieve an outcome
- Playing for others desires
- Playing for approval of others
- Playing to avoid Failure
Example: “I need to strike the ball perfectly today.”
Example: “I can’t make any errors today or I will lose.”
Example: “I must finish in the top 10 in today’s race.”
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Mental Game Success
has 4 Components
2. Set Manageable Objectives
(Mini Goals) - SMART
- Specific & Precise
- Measurable & Quantifiable
- Action oriented
- Realistic (with a stretch component)
- Timely - reasonable timeframe
- Self - determined
- (Evaluate goals regularly)
Example: I am confident in my ability and know I can execute on my race plan better than my competition.
www.protexsports.com
Mental Game Success
has 4 ComponentsManageable Objectives / Process Goals
– Keep the athlete present, & connected to execution - not results, or outcomes
– Performance Objectives (Task are measurable?)
» Monthly - Weekly - Daily» “I will increase my split time by 0.4 seconds in the 400 meter dash by increasing my
speed in the initial 100 meters and by developing a more explosive start.
» “Strive to remain inside the leaders during the first split of the race and position myself for a split time between 5:20, and 5:45”.
– Mental Game Objectives (Focus oriented)
» Monthly - Weekly – Daily» “I will strive to regain my confidence on the inward 2 ½ dive through the use of
“centering” for relaxation, and “visualization” for mental rehearsal before each practice, while repeating my “positive self-talk statements three times”.
» “Use your breathing tool to remain composed after sacrificing 2 consecutive points in a row”.
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Mental Game Success
has 4 Components
3. Focus on the Process
- Focus on the Present, not past, not future
- Not results not statistics
- Focus on the Task Relevant Cues
- Selectively attend to critical elements
- Focus on the Mental Cues to execute
- Have a Focus Plan prepared in advance
- Pre-Shot, Pre-Race, Pre-Game Routine
- Have a Rescue Strategy (tools)
Example: When at bat, tap the plate three times to trigger your mental cue to execute the swing.
www.protexsports.com
Mental Game Success
has 4 Components
4. Incorporate High Confidence & Strong Belief Statements (Self-Talk)
- Based on what has been practiced
- Based on previous success
- Present tense focus
- Success intention
Examples:
• “I choose to focus on what I want, not fear what I think will happen”.
• “Mistakes happen in competition. How I respond to mistakes matters most”.
• “I commit to using process goals to help me focus on positive execution”.
www.protexsports.com
7 Types
High Confidence & Strong Belief Statements
(Positive Self-Talk)
1. Changing Bad Habits
2. Attention Control
3. Creating Affect or Mood
4. Changing Affect or Mood
5. Controlling Effort
6. Building Self-Efficacy
7. Increasing Adoption & Maintenance of Exercise Behavior
www.protexsports.com
Techniques for
Controlling Self-Talk
High Confidence & Strong Belief
Statements
– Refocus the mind – “mantra, or affirmations”
– Been done for 100’s of years
– Repeat a few positive powerful words that get the
attention of your internal computer
(subconscious).
www.protexsports.com
Techniques for
Controlling Self-Talk
High Confidence & Strong Belief Statements (Cues)
– Great preventive strategy - keeps the mind on the positive – not allow time for the negative e to creep in.
– Examples:
» Power & Speed
» Perfect Rhythm
» Glide & Stride
» Smooth Strokes
» (short & positive)
– Ali –“ I am the greatest”, had an incredible affect on his subconscious
www.protexsports.com
Techniques for
Controlling Self-Talk
Conclusion / Wrap-up
– Success is a process. Enjoy the journey!
– The extra edge = mental strength
– The mind will do what we tell it.
– Homework assignment: Incorporate the Formula for Success into your training plan
“The mind controls the body, and the mind is unlimited” ~ Craig Townsend