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INVINCIBLE MIND

The Sports Psychology Tricks You can use to Build an Unbeatable Body

and Mind!

Mental Combat: Book 2

Phil Pierce

All content Copyright © 2019

What can you get from this book?

- Do you know the secret psychology tactics used by topperformers?

- Would you like to learn how to turn pain into power?

- Or how to turn an opponent into an ally through ethical

manipulation?

- Learn how to develop bulletproof habits

- Want to know how to read any opponent?

- How to improve your reflexes and responses

- Discover the ______ method for mastering any skill in 30 days

- The truth behind mindfulness (and why it’s easier than you think)

- Discover how to handle trash talk and turn it to your advantage

- The secret of Focus Words

- And how to use them to fuel unstoppable motivation

- How you can use sports psychology tactics in your daily life (even

if you don’t do sports!)

- And much more!

The follow up to No.1 bestseller Mental Combat, this book reveals the

powerful psychology tricks and tactics you can use to create an unstoppable

mind and unbeatable motivation. Backed by decades of proven research,

INVINCIBLE MIND exposes the secret sports psychology tips and tactics you

can use in competition, on the street, at home or at the office today!

Whether you are a sports enthusiast or just busy at home, in the office or at

the gym, you will find powerful tips and techniques to help you boost

confidence, increase motivation and banish nerves.

Unlock the power of your mind now…

From the Author

When I wrote my original title Mental Combat, I thought little of it. The book

was a simple collection of the tips and techniques I had garnered over my

years of martial arts, meditation and fitness training. A selection of proven

sports psychology techniques which helped me and I hoped might help

others.

To say I was overwhelmed by the response is an understatement. The book

went to the top of the bestseller list for its genre several times and I received

dozens of emails and comments from readers telling me how the actions and

the techniques contained in the book had helped them. Nothing made me

more proud.

Fast forward to today and that book is now in its second edition with even

more content and a brand new layout, in response to all my reader's

comments. I’ve worked hard to improve every aspect of it and create what I

believe to truly be one of the most accessible, easy to follow and helpful

guides to the powerful techniques of sports psychology out there.

However, one aspect my readers comments always stuck out to me. They

loved the ideas within but wanted to know more. Not just in a combat

scenario, not just on a sports field or a sparring match. People wanted to

know how to gain confidence in the workplace, how to establish positive

habits for fitness and how to improve positive thinking on a daily basis.

The original book contained some of these tips, but the message was received

loud and clear. You wanted the same powerful concepts used by top athletes

and performers but applied to the everyday man or woman.

You might not be racing in the Olympics, but that doesn’t mean you can’t use

the same mindset.

So I started out creating the book you have in your hands now. Invincible

Mind is the sequel to Mental Combat and I’m proud to say it contains some

of the most usable tips yet. The aim of this book was to once again create

very accessible tips and techniques, without the pages of jargon, thick heavy

technical terms (or the high price tag) of many of the other books out there!

So sit back, read and prepare to learn. I hope you enjoy reading it as much as

I enjoyed writing it!

- Phil Pierce

Introduction: Why Train Your Mind At All?

(Before we begin, let’s do a quick test. I want you to remember four things

without writing them down:

A red dog. A yellow ball. A Blue house. A Green cat. Got it? Good, let’s

move on.)

My first experience with Sports Psychology occurred early. However, it

took many years before I discovered its value as something that could be used

and manipulated. Even after I opened my eyes to the possibilities

encompassed in “Mind Over Matter,” it would be another decade before I

began to research and integrate what would become ‘Mental Combat’

training into my performance and encouraging others to do the same.

The first hint of this huge body of knowledge actually peeked from

beneath the surface during my earliest training in Taekwondo, long before I

looked at Martial Arts as a serious means for self-defense and competition. In

those days, it was just a fun hobby, but also one that presented my first

memorable obstacle.

“Johnny” (Not his real name) was a blue belt before I’d even earned my

yellow. As the years passed, he was always older than me, better. I knew I’d

never be as big or strong as Johnny, no matter how much I tried. It was just a

matter of genetics. Still, the presence of an obstacle wasn’t enough to keep

me from trying. That didn’t mean I didn’t lose every sparring match for

months, because I did. Yet, the coach kept pairing us up on the regular. There

were only a handful of young students at the time, so it was inevitable.

Then one day, something different happened. Johnny was overconfident

and distracted. He was goofing off as we squared off, showing off to his

friends in the corner of the big gym that doubled as our dojang on

Wednesday nights. That particular evening something different happened.

Johnny turned to the right and dropped his defenses slightly, to see what had

made his buddies burst of laughing and I saw my opportunity, unleashing a

few less-than-spectacular punches.

He wasn’t expecting it and the surprise threatened his balance. There was a

certain look of confusion on my face as I followed up with a hook kick that

knocked him off balance and sent him tumbling to the floor.

I was as confused as he was.

Perhaps it was a complete fluke that I won the match, but here’s the thing:

That day Johnny was still bigger and taller than me. He still had two years of

training under a considerably darker belt. He was still physically better in

nearly every way, but it wasn’t enough.

The lesson in this story is that physical training can only take you so far if

your mind isn’t in the game. It’s something that stuck with me throughout my

formative years and as I went on to fight in more competitions, train, teach

and travel later in life.

Still, I’ll admit that I never truly opened my eyes to Mental Training until

it was staring me right in the face. At this point, I had returned to Martial Arts

for the sake of developing self-defense skills after a dangerous and

potentially life-threatening encounter. As a result, I had immersed myself in

every way. I remember I was watching one of my favorite martial arts

movies. Sure, like most modern movies it was filled with stunts, camera

tricks, and special effects. That wasn’t the part that caught my attention

though. It was the main character sitting on a large cushion in a quiet room—

meditating—it was a bit of a cliché, sure. Then it dawned on me that this, like

most clichés, was based on fact. The fact that most traditional ancient martial

arts practice involved some form of meditation or mental training.

It occurred to me that, in my haste, I had been ignoring a huge part of my

practice.

The clubs and schools I had previously trained with all focused on fitness

and physical techniques, never the mental aspects.

Eventually, I started to do more than think about training my mind, I

started to read up on Sports Psychology, neural plasticity, habit formation and

the mental side of combat training. I did this casually at first, but then as I

transitioned from an awkward gangly teenager to slightly less awkward adult

and ultimately achieved Black Belt and became a coach in multiple styles,

training in locations around the world, I found a number of powerful, but

often ignored mental strategies to give my students an edge not just in

competition, or indeed only in martial arts, but in managing stress, improving

focus and gaining a real measurable benefit in their daily life.

You can gain the same edge by applying expert mental training skills to

your regular routine, whether you are in the dojo, at the office, or just busy

around the home. But, if I can impart one lesson early on, don’t throw it in as

an extra thing you take care of when there’s time to spare.

Firstly, we all know there are never enough hours in the day as it is and

rarely any leftovers. Mental training shouldn’t be like cleaning out that spare

closet. It shouldn’t be something left for “extra time” or when your relatives

attack you with a surprise visit. Like the closet, your mind will become

crowded with bits of junk—some useful and most of it not. Instead, you want

your mind to be clean, sharp, organized, and ready for anything. This means

regular attention is needed. (But don’t worry, I promise by the time you finish

reading this book, this practice will be almost effortless).

Secondly, it is essential to recognize that this type of training is just as

important as your physical conditioning. You wouldn’t sign up for Olympic

trials after a two-day diving course. Nor should you enter a major

tournament, an important meeting, a crucial interview or any other stressful

event without the mental preparation you need. We should all train our mind

as much as we train our body. In fact, often we need the power of the mind in

order to overcome the limitations of the body (Something you can learn more

about later). Train both constantly and simultaneously in order to see real

results.

If you think about it, nearly every aspect of life can be seen as a mental

challenge, even beyond the specialties of martial arts, sport or even exercise.

We battle heavy workloads and conflicting emotions daily, dealing with our

jobs, family, friends, and relationships, not to mention the sudden and often

unwelcome surprises which life can throw our way. That’s why mental

training can improve your everyday activities as well. You don’t need to be a

professional athlete or fighter to take something away from the information

presented in the rest of the book. We can all benefit from skills like staying

calm, turning anxiety into fuel, dealing with adversity, or planning for our

goals.

Use the techniques on the following pages to help you feel strong, perform

at your best, and accomplish everything you set out to do. These proven

methods integrate components of Sports Psychology paired with Exercise

Physiology. They come from decades of technical research and verifiable

studies from respected sources. All this information has been condensed into

simple, easy-to-comprehend language and easy-to-use strategies so you can

dive right into your training without wading through volumes of research

filled with complex technical terms and concepts. Still, respected scientific

and scholarly references will be cited where possible throughout this work,

should you choose to explore them in greater detail.

To get you started, at the end of this section you’ll find a quick 2-minute

technique that you can try right now, but first, let’s become familiar with the

heart of Sports Psychology…

What is Sports Psychology Anyway?

There are many definitions of Sports Psychology, but for our purposes, it is

the fuel powering our understanding; the science behind mental training.

Sports Psychology studies the way that psychology influences physical

performance, specifically related to sports, athletics, and exercise. This study

can assist you in making self-improvements such as increasing your focus or

motivation, improving existing skills, learning how to channel the power of

your mind and enhancing your enjoyment along the way.

A large segment of Sports Psychology is also related to coping with the

stress and pressures associated with competition. If you are involved with a

sport, then you already know that there are intense psychosocial demands

when it comes to training and performing at your best. It isn’t uncommon for

fighters or athletes in general to experience setbacks and injuries that threaten

their mental wellness. To overcome these challenges, as well as personal

physical limitations, it takes effort and endurance.

One major point to take away from this book is that Sports Psychology and

mental training aren’t just for professional athletes who can afford a top

ranking trainer to walk them through the ropes. This type of training is

accessible to everyone, and all can benefit in overcoming life’s challenges,

sticking with a training program, or gaining a competitive edge in the ring or

at the workplace.

One of the most exciting things about Sports Psychology is that it is still

relatively fresh and constantly evolving due to new research. Compared to

other forms of psychology that have been studied since the mid-1800s, the

roots of organized Sports Psychology are traced to Berlin Germany in 1920,

when Carl Diem is credited with setting up the first known Sports

Psychology lab. Still, the field didn’t really take off until the 1960’s when

Ferruccio Antonelli started the ISSP or International Society of Sports

Psychology and the first academic journal was published—the International

Journal of Sports Psychology. Since that time, the field had stuck closely to

its roots, aiming to research scientific ways to use psychology in improving

athletic performance and mental wellness. Though it has developed many

branches the application is still centered around six main components.

The Pillars of Mental Training

The broad components of mental training are made up of six cognitive and

development features that enhance a person’s performance. All of these

elements will be explored within this book and exercises included allowing

you to harness their power for yourself. For now, however, to serve as a

foundation for the rest of this book, each component is briefly defined and

discussed below:

1. Goal Setting

While setting a goal may seem like a simple task, creating them in a way

that stimulates motivation and follow-through takes specialized skill. Before

setting a goal, you need to focus in on what matters most in terms of what

part of your performance is most in need of growth. Research published by

Hurt Kraiger, Kevin Ford, Eduardo Salas in the Journal of Applied

Psychology revealed that skill-focused goals (ex: mastering that crescent

kick) are more effective and successful than outcome-focused goals (ex:

winning that Taekwondo championship). Goals must be specific and

encompass various subcomponents, including strategies, deadlines, and

means for evaluation, in order to breed success.

2. Concentration and Attention Control

This component dials in on your ability to become focused on and mindful

of what is happening around you and your reactions, both conscious and

subconscious. This awareness may improve your processing of cues and

decision making during competition and in life in general. Developing this

skill enables you to maintain that focus and encourage educated choicemaking,

even when there are multiple stimuli providing means for

distraction. This component is usually taught through a combination of

expanded awareness techniques and attention control training.

3. Self-Confidence, Self-Esteem, and Competence

The anxiety associated with competition might make the average

participant’s confidence waiver, particularly if they are new to the event.

There are two ways to approach the stress and pressure that come with

competition. The first is to learn to tolerate or even ignore it. The second and

more effective approach is to embrace the pressure in such a way as to use it

as fuel to improve your performance. Mental training can teach you how to

thrive on it. There are many strategies which foster this quality. Some of the

most commonly used include positive self-talk, repetitive skills training, and

the development of good self-esteem or confidence. Believing in yourself in

even the most intimidating circumstances can give you a serious competitive

edge

4. Anxiety or Energy Management

Another component related to confidence and self-esteem is learning how

to really cope with anxiety and manage your energy efficiently. It is perfectly

normal for your energy level to not naturally match that required for optimum

performance in a competitive environment. However, this can be manipulated

through energy management training. This allows you to harness and

maximize all forms of energy, including that derived from nervousness,

anger, or anxiety. The techniques attributed to this component can solve both

problems at once by focusing energy through breathwork, progressive

relaxation strategies, and cognitive manipulation of thoughts.

5. Emotional Management and Sportsmanship

There is one skill that every athlete must have in order to find success. This

skill can also improve your success in life because it is essential to pursuing

goals and establishing healthy relationships. This is the ability to regulate

your thoughts and actions. Self-regulation is also the key to managing your

emotions during competition in order to display good sportsmanship in every

situation.

This is especially valuable when your adrenaline is pumping and the stakes

are high. For example, if you were playing basketball and another player

fouled you, you might be tempted to lash out in words or physical actions.

This is counterproductive as you would only end up getting benched. Instead,

you could learn how to manage your emotions, feelings, and behaviors and

stay focused on performing at your best. Self-management training is also

how you develop the ability to keep pushing forward when the going gets

hard. Emotional self-regulation effects the way you perceive stress or

exertion related to sports and exercise

6. Imagery and Performance Planning

Preparing your body and physical skills before an event is essential to

success. So is utilizing imagery to prepare mentally. This technique involves

using every sense within your mind to create a realistic mental experience of

what to expect. The more detailed the imagery, the more effective it becomes.

The component involves imagining not just visual scenes, but also the way an

experience will sound, taste, and feel, both psychologically and at the

kinesthetic or muscular level. The benefits of this task include feeling

prepared and ready to compete, less anxious, more focused, and confident.

Studies show that this component can also be effectively applied to reduce

recovery time after an injury . (Zach et al, Journal Psychology of Sport and

Science, 2018).

The Power of a Journal

Before you start.

As you read through this book you will find a number of exercise and

practices to complete. While you can go ahead and complete some of these

with just your memory and good intentions, I highly recommend you set

aside a small notebook or journal and jot down notes, work through the

exercises and actively write down the parts that resonate with you.

Journaling is often seen as an outdated and archaic activity, and yet for me

and many others, it can be a source of creating not only a number of powerful

new habits in life but also a way to document and explore our experiences

,what works, what doesn’t and how we can address those things.

For years I have carried around a small pocket diary which doubles as my

daily planner and journal, helping me keep track of challenges and success in

life and I implore anyone to do the same. It doesn’t have to be complicated; a

simple day to day jotter, will do the job, but you do have to give it a fair go

until you see results.

I’m not suggesting that you actually journal in the traditional sense of

creating a diary. I personally, have never found much value in writing down

my thoughts and feelings in an isolated environment, although you are of

course, welcome to do this too. However, I would instead recommend a logbook

of sorts, for organizing your goals, coming up with new habits and

creating a clear space for you to work out how you want to improve your life.

Throughout this book, you will see a number of exercises, many of which

will ask you to jot down ideas and work through certain practices on a piece

of paper. This is where a journal comes in handy. Yes, you can write down

these exercises on any old scrap of paper, a tissue, or even a beer mat, but

having your own personal document, that you carry with you on a regular

basis, not only makes the document more effective but helps organize your

thoughts in a more coherent manner.

A journal has a number of less obvious benefits too.

1. Writing has power. Tapping away at a phone or keyboard is one

thing, but by physically writing down notes as we learn new things, we

start to engage the body and mind. Handwriting has a way of adding

gravity to our words. It’s a personal expression of your thoughts not

found on a screen or cell phone.

2. Therapy. Secondly, its an oddly therapeutic experience, writing

down our struggles. It helps us quantify our thoughts and brings things

into a perspective we might not otherwise have.

3. Accountability. Accountability is an incredibly powerful motivator

in life simply because we don’t like to disappoint others. The funny

thing is that it applies on a personal level too. If we make an agreement

with ourselves we don’t generally like to break that contract. A written

plan of action or series of actions we will take works to act as a contract

with ourselves, a physical reminder of what we are trying to achieve.

4. Visualization. It can be hard to picture exactly what you want out of

life, or the way you’d like to get there. Research shows that using a pen

and paper really helps us manifest

our thoughts by making them visual. In other words, by scribbling ideas

and notes, we make stronger connections between ideas in our mind.

5. Progress. Finally, a written document is a great way to track

progress. You can literally write down what things are working and

what isn’t, then look back as you reach each goal, feeling a sense of

accomplishment.

So, can I do it digitally?

Naturally, many people want to skip the old-school paper journal and go

straight for a cell-phone based document or something stored online. I have

no problem with this approach, but I still maintain that a proper hand-written

document will offer more benefits.

For starters, how often do you really hand-write things these days? It’s a

dying art form and something I think we should try to maintain, where

possible.

For another reason, it’s cathartic. We spend so much of our day glued to our

cell phones, why not take ten minutes off and use good old pen and paper.

Not only will your eyes thank you, but your wrist, posture, and arm will find

it easier on the body.

Then there’s the act itself. I don’t know about you, but I feel that something

handwritten on paper, has a bit more weight to it than a note jotted on a cell

phone. There’s something traditional and powerful about a physical piece of

paper you can reach out and touch, compared to a series of pixels existing in

cyberspace.

So grab your pen, get a cheap notebook or diary and learn to love your

scribbles!

Exercise: The 2-Minute Mind Map

History and theory are all well and good, but experiential learning has

proven time and time again to be more effective. Studies demonstrate that

hands-on activities improve both long-term retention and overall

comprehension. Though research is ongoing, this is far from a new concept.

Ted Bredderman’s Meta-Analysis of Controlled Studies was published in

1982 and sponsored by the National Science Foundation. It found that across

15 years and 57 separate studies, involving a total of 13,000 learners, lessons

involving a hands-on activity—compared to those limited to lectures and

textbooks— improved student performance and retention by 20%.

The information in this book, and indeed any guide, is useless unless

retained and applied. So, it would be wise to use this experiential learning to

both demonstrate how mental training works, and also increase your ability to

remember. Of course, when it comes to mental training, the hands-on part

works a little different. A lot of it happens inside your brain.

Let’s try an exercise to begin.

The Mind Map

Can you recall those words I asked you to remember at the very start of the

book? If so, how many can you recall? Two? Three?

Don’t be ashamed if you’ve completely forgotten them. It’s perfectly

normal. Without context, remembering random objects like that becomes

incredibly hard. We remember things of value, things we need and things we

associate with parts of our life. Anything else can be hard to recall. Luckily,

I’m going to share a quick tip for increasing memory and improving how you

store information in your brain.

Try this 2-minute Mind Mapping technique to improve your ability to

remember the information presented throughout this book. Using a journal or

diary to note down relevant points for you will be hugely valuable and as you

will see mentioned elsewhere, there is real power in physically writing things

down. That said, we don’t always have access to a book or notepad, so when

you need to mentally file things away, consider the following process.

1. Begin by closing your eyes. Take a deep breath to encourage

your body and mind to relax.

2. Now, envision the layout of a large building, or maybe a small

town, whichever is most appealing to you.

3. Add detail to your imagery. What colors are the walls and

floors? What does this environment feel or smell like? Are you

feeling out of place?

4. Notice that there are several different areas connected by a

network of roads or hallways that are well-organized. Perhaps there

are signs that point to the most important rooms or buildings.

5. Label each room or building with one of the components of

mental training.

6. Notice that inside each of those spaces, there are walls lined

with shelves. These shelves are ready for the information you about

to absorb.

Use this map to organize the information inside your brain.

As you continue to learn more information on Sports Psychology and

mental training, reflect back to your map. Whenever you come across a

concept you want to remember, visualize yourself tucking that information

away on one of the shelves in the appropriate room. When you are ready to

retrieve the information later, envision yourself again, physically walking to

that particular wall and selecting that particular book.

Apply mind mapping to your physical training techniques as well, to help

you remember technical aspects of increasing speed, power, and accuracy.

You might be surprised how easily your mind map helps you remember the

important parts!

PART 1: PLANNING AND PREPARATION

How to Create Habits that Stick

Getting To The Gym On Time Every Time: How Good Habits Are

Formed

Some people are inherently good at creating good habits and it can be

frustrating when you can’t seem to do the same. Your coworker announces

on Monday that she is going to start taking the stairs and she actually follows

through. Others, most of us, get off to a roaring start and then we fall back

into our old routines. We, humans, are inherently creatures of habit and

sometimes having all the motivation in the world still doesn’t lead to

consistency. Behavior change is hard because “most of the time we do what

we do most of the time” (Townsend & Bever, 2001).

Often it is variability that spoils the process. You might miss a day or two

because of a big event or because you’ve come down with a cold, which is

understandable, but then you can’t seem to get back into the swing of things

so you fall back to old habits.

Motivational speaker and entrepreneur Jim Rohn accurately asserts that

“discipline is the bridge between goals and accomplishment.” So how do you

consistently condition yourself to always put your training first and never

miss a day at the gym? Discipline implies an ongoing process of obeying a

code of conduct. In short, it sounds like a lot of continuous work. There’s an

easier way that is achievable through simple applications of mental training.

The trick is to put your habitual nature to work.

Turn going into the gym into a new habit—something you do without even

thinking about it. This not only removes the mental friction of decision

making but gives you consistent results due to regularity.

Let’s take a look at how to transform a new behavior into a consistent and

ingrained habit.

So, What Is A Habit & Why Is It The Key?

Bodybuilders know that many repetitions of a very simple behavior can lead

to monumental progress in increased strength and power, just like a marathon

runner knows that regular, consistent training leads to results. Both very

different, both use habits for success.

Any new skill can only be conditioned through frequent execution of the

same act over and over. This means steady participation is essential because

it clearly correlates with the quality of the results you’ll receive (Jekauc et al,

2015). It’s a simple concept and yet difficult for many to apply. Sports

Psychology research has shown that 50% of people start strong only to give

up entirely after just a couple of months (Matsumoto and Takenaka, 2004).

This is a huge barrier to success. The remedy is to turn a positive behavior

into a habit.

Psychology considers a habit to be a behavior that is repeated frequently and

automatically. A habit requires only minimal mental effort, conscious

awareness or active intent. In short, it is a behavior you engage in with little

thought. Perfect for achieving results, because it’s a regular activity which

creates little mental resistance. In other words, it feels easy to get going.

To illustrate this definition, consider the analogy of a vehicle driving down

the street. In order to keep your vehicle moving with the flow of traffic, you

have to continuously press down on the accelerator to maintain speed but

once it’s already moving, things become easier.

When you begin a new behavior, you constantly have to think about getting

to the gym on time. What if you engaged cruise control? The vehicle

maintains a set speed all on its own. When you transform your new behavior

into a habit, you will find yourself instinctively heading to the gym at 4

o’clock every day with hardly any thought of whether you should, or want to,

or feel like it. You go to the gym every day because that’s what you do. The

same can be applied for any physical training, learning a new skill, or just

developing a meditation practice.

Sounds pretty awesome, right?

In order to engage that cruise control in life permanently, habits must also

exhibit something called context stability. This means that your habit

withstands changes to external conditions and environments. Your habit must

stand the test of life and cannot be entirely dependent on stability. Your habit

must be ingrained as something you do consistently—not just when you are

home alone, when you aren’t under stress, and when the weather is right.

For example, did you ever take up running only to stop when it rained a little,

or the weather was a bit chilly? Eventually, this turns into quitting altogether,

an action we are hoping to remove.

It is easy for habits to thrive in stable conditions, but let’s be honest, life is

ever changing. You’ll need to train your mind to send you to the gym every

day or every other day (whatever your habit), without exception. When you

consistently train on the same days at the same times, you’ll condition

yourself to always do so whether you are home or out of town, when you feel

stressed, and when you feel good. (Besides, one of the side benefits of

exercising is a boost of feel-good endorphins, which can help you shake a

low-down mood.)

In short, creating good habits that are functional and oriented toward

successful goal creation is your roadmap to long-term success.

Breaking Bad Habits and Creating Good Ones

The caveat that weighs a lot of people down when trying to install new habits

is the power of old ones. Habits are powerful things and as such, bad habits

are difficult to break and replacing them with good habits can be even more

challenging without the right strategies. The worst bad habits are time wasters

—the things you do that take up time with little reward or result. Identify

these so you can replace them with good habits that support your goals.

For years I tried to make small changes towards a better, healthier lifestyle

with little result. I’d do well at first and start to feel really positive about the

end results, but then after a few months the new behaviors would inevitably

be discarded and I’d be back where I started. That is until I discovered some

of the principals of good habits established through sports psychology.

As it turns out, some of the best athletes, CEO’s and top performers in the

world, follow a little-known but powerful system for habit creation and I’m

going to share that secret with you today.

The system is called SMART, and it’s the best route to forming new positive

habits and sticking with them.

Here are the five components. Read them and as you digest each one and ask

yourself how your goals and habits fit into these criteria.

1. Specific: Vague habits are as difficult to implement as they are

to define. Eliminate any ambiguity in what you want to achieve.

Identify your new habit simply and clearly, and know why it is

important to implement in terms of your goal.

2. Measurable: Know what successful implementation of your

habit looks like. Have a clear vision of how progress will be

measured. Will you measure success in speed, muscle mass, body

fat, or completed training sessions?

3. Attainable: Your goals should always be realistically crafted to

instill confidence in your ability to reach success. Of course, it

shouldn’t be too easy either. Aim for new habits that pose a

stimulating challenge without setting yourself up for failure. You

can always raise the bar later.

4. Rewarding: In what ways will implementation of your new

habit improve your life and bring you closer to your ultimate goal?

You will be more likely to succeed if your new habit brings

personal satisfaction. Choose a task that is inherently rewarding.

5. Timely Every goal needs a deadline. This will motivate you to

keep at it today, rather than putting the work off until tomorrow.

Set a reasonable date to evaluate your progress.

The SMART plan can be applied to any type of goal by helping you choose

new habits that are effective and more likely to result in success. Use this

strategy to get yourself to the gym every day. It can also be used to drink

more water, improve your relationships, or advance your career.

Exercise: Get SMART

Let’s give it a go now. Hopefully, if you are reading this book you already

have some goals in mind. Whether it’s weight loss, fitness and strength

increases or simple lifestyle changes like learning meditation or joining a

local club of some kind. First, pick one of these goals-perhaps the one that

means the most to you.

Grab a notebook, jot down your goal at the top of the page and let’s start to

apply the SMART approach and turn your goal it into a habit.

1. First, get specific. Write down exactly what your goal or new

habit is. Don’t be vague. EG, I want to be fitter – bad. I want to get

fitter by taking up a new martial art at a location within 10 miles of

my house – much better.

2. Second, how will you measure it? Write down how the

successful achievement of this habit or goal will be measured. EG,

I will achieve my first belt grade at a new martial art.

3. Get real. Double check that the goal you write down is realistic.

EG, I will become a Kung Fu master in six months – unlikely. I

will reach my first grade within a year – much better.

4. How will you get rewarded? Write down how this new habit

will reward you. Ultimately it should make you feel good to reach

your goal. It can be simple, like; I will gain confidence and feel

stronger, or I will get the adrenaline rush from exercise. You can

even make it as vain as you like; EG, I will look great in the mirror.

5. Finally, set the time. A goal without a deadline is too vague.

We already explored this in point 3, so write down a specific time,

by which you will have achieved all or part of your goal.

Congratulations. You just created a realistic, effective and powerful goal for

yourself with a solid framework. You can now try the same exercise for other

goals in your life.

How To Make Your Habits Bulletproof

Clear Intention Setting and Establishing Context Stability

Wow, quite a mouthful there, but what does it mean? Well, essentially, in

addition to creating the habits we need to improve our lives, we also need to

take a slightly deeper look at each one and add a little more context to

strengthen them against the unpredictable.

To do this we need specificity and resilience in our habits.

Sports Psychology studies dating back as far as the 1980s show that

individuals are more likely to be successful if they have taken time to decide

exactly what they seek to accomplish and how that will take place (Locke and

Latham, 1985). It is highly beneficial to select not just the behavior you will

begin but also when and where you will execute it. If you are ready to

institute a new habit, it is important to avoid vagueness.

For example, instead of saying you’ll work out more often or visit the gym 3-

4 times a week, specify what days, what times, and what activities will take

place. “I will go to the gym Mondays, Wednesdays, and Fridays at 6 am. I

will work out for one hour each day. Mondays I will work my chest,

shoulder, and triceps. Wednesday I will work my back, biceps, and abs.

Friday I will work my hamstrings quads and calves.”

Note that in addition to being less vague, the latter statement sets up a clear

plan of exactly what you will do. It establishes a routine. Every Monday

you’ll go and do the same thing at the same time. Of course, your actual

schedule and activities will be personalized to your own goals. The key is

that your intentions are crystal clear.

When you are clear on what is expected of yourself, you become less

vulnerable to having your behavior manipulated by external changes. Your

habits will remain regardless of the context of any given day. Below are three

strategies for adding more details to your intention to ensure your new habit

sticks. These will help you reframe your thoughts and focus your mind on

what will happen and when.

· If/Then: Try framing your positive habit in an If/Then

statement. This will help you maintain the plan consistently. “If I

get a phone call at the gym, then I will ignore it until my training is

complete.”

· After/Before: You can also frame your habit in relation to

existing habitual behaviors. This is called habit stacking. It

piggybacks new habits on old ones that you already do

automatically. Ex: Before I go to work, I will train at the gym.

· Schedule it: If you plan it, then you will do it. Taking the time

to place your habit on your schedule and clear a block of time for

its completion seems simple. However, this strategy is sadly

underutilized. Grab your calendar or journal (see the chapter on

journaling) and make time for success.

People tend to have the best intentions, but often we fail to act on them. To

make sure that your intentions are realized you need to automate goaldirected

behaviors. The best way to do this is by applying these

implementation intentions to allow practical and intuitive solutions to

potential distractions.

Cues that trigger you to initiate a chosen behavior can also be invaluable

when it comes to creating and sustaining new habits (Orbell and Verplanken,

2010). Create visual cues for your brain as reminders to stay on track.

Example: Keeping your gym bag in a central place where you will see it often

can remind you to get to the gym. Alternative ideas might be to set a

reminder notification on your phone or leave a sticky note in a visible space

like the bathroom mirror. Surround your environment with these types of

cues to automate your new habit without having to think about it.

How Long Does it Take?

Give Yourself Enough Time

I often see advertisements for weight loss solutions and lifestyle change

programs boasting that they can transform your body and life within 21 days.

These are all based on the misinformation that it only takes 21 days to

establish a new habit. The reality is that this couldn’t be further than the truth.

In fact, it can be quite easy to perform a new behavior for 21 days, but it

won’t make you any more likely to continue the behavior long term. In fact,

participation starts to fall off after the third week and dwindle after the

second month.

Establishing lifelong, automated habits takes real time. In comparison to the

span of your lifetime, three weeks is just a blink of an eye. So, don’t feel bad

if it takes more than three weeks to establish a new behavior consistently.

Research shows that there are many factors affecting how long it takes to

establish a new habit. These include individual differences, the specific habit

chosen, scheduling, and environmental conditions.

To establish a real habit and reap the rewards, you’ll likely have to put in the

effort for more than 21 days. Studies suggest that most habits take closer to

90 days to become ingrained. Even that timeframe is just a general

estimation. The lesson is to not allow ourselves to get hung up on how many

days we’ve put in. Instead, we should focus on the results. And the longer

you stick with your behavior, the more likely you will establish a lasting

habit that will lead to the results you want.

It likely won’t happen on day 21 or day 90. In fact, you likely won’t realize

the exact day your new behavior suddenly turns into a habit. Instead, you’ll

just gradually notice that getting to the gym takes less intention and less

internal debate than it used to. Eventually, you’ll recognize that your healthy

habit has taken over control, allowing you to run on autopilot. In essence,

hitting the gym will just become part of your life—a thing you always do

because you always do it.

Conserving Mental Energy & Enabling Good Habits

A study by psychologists Howard Rachlin and Leonard Green (Rachlin and

Green, 1972) has shown us that one more key to creating a behavior change,

such as making or breaking a habit, is to reduce the variables in your own

behavior. In reducing variability while tracking progress, you will discover

greater consistency. In other words, while it may sound boring, the way to

successfully create a new habit is to do the same thing every day.

This is to say that when you address each new day with a bounty of choices

of what you will do, this reduces the odds of fulfilling your intended behavior

—in our example visiting the gym and completing your scheduled training.

In contrast, going about your day in much the same way as the day before,

you become much more likely to go to the gym on time and ready to work.

This isn’t to say that you can’t have any variety, but it is best to limit variety

as much as possible while building new habits.

Having too many choices can destroy your motivation, especially when you

begin to see going to the gym as one of many options, rather than the only

thing you will do during a specified block of time.

Former President of the United States Barak Obama is said to have found

success this way. He said, “You’ll see I wear only gray or blue suits. I’m

trying to pare down decisions. I don’t want to make too many decisions about

what I’m eating or wearing. Because I have too many other decisions to

make.” In limiting variables, he conserves mental energy for more

consequential decisions.

Think of willpower like a quantifiable resource. Each day you only have so

much willpower muscle to flex. With each choice, it becomes depleted until

you no longer have the mental energy to make good choices. So, you start

making poor ones. Constant decision-making wastes precious mental energy

on the mundane. When you conserve this energy, you enable good habits by

limiting some of the controllable variables in your own life.

Simplify your day to give your good habits more mental power.

How to Create Unstoppable Motivation.

How to Train Hard And Eliminate Excuses

We all know how important practice is. And we all know that practice makes

perfect. If you wish to achieve your goals in life, you must practice, train and

perfect the skills required.

But what almost no-one recognizes is that;

Your mindset is more important than your training.

And

Your training is more important than your competition.

That is to say, while many people focus on the end-goal of winning a

tournament, passing an exam or, acing that interview, the actual event itself

is, oddly enough, of little consequence. This is because the groundwork, the

foundations you establish weeks, months or even years, before the event,

have already done the work for you by the time you show up at the end of the

journey.

If your mindset was strong, your training would have been solid.

If your training was solid, the actual event is just a formality.

Of course the same is true in reverse. If either part of your preparation has

been lacking, you will find yourself struggling when the heat is on.

In order to build that foundation and get from one stage to the next, certain

building blocks must be in place. If you can’t get your head in the game, you

won’t train consistently enough to see results, and if you aren’t training, then

you’ll never find your success.

You have to do the right work in order to get there.

But hey, I get it. Some days this is easier said than done.

Some days, you lie in bed and no matter how much you know you need to get

up, put on your gym gear and hit the road, you just can’t bring yourself to do

it. Then you sit around all day feeling sorry for yourself.

So what is the fuel that helps us out of bed each morning? What is the stuff

that drives our actions?

Motivation.

The basic definition of motivation has two components. Motivation is the

reason you have for choosing or behaving in a certain fashion. It is also your

general willingness to complete a task. Even though you want to achieve a

goal, sometimes it is difficult to muster that willingness.

So here’s where we get going.

I wanted to include a few proven strategies to help you develop unstoppable

motivation, simply because, without it, many of the other techniques

contained in this guide will be infinitely harder. It’s also a battle I understand

well, and as someone who has battled with long-term health conditions, I

understand how hard it can be to generate motivation when life weighs you

down under difficulties.

This chapter will highlight strategies you can use to blast through excuses

and train your mind to stay motivated toward your most important goals,

whether they are fitness, health, work or home related.

The first thing to understand. You aren’t alone. No one is born loving hard

work and indeed, no one leaps out of bed each morning looking forward to

attacking the most difficult tasks in life.

Consider legendary boxer Muhammad Ali—one of the most recognizable and

respected figures in competitive sports. You might have one thing in common

that may surprise you. “I hated every minute of training,” he admitted. But

he told himself, ''Don't quit. Suffer now and live the rest of your life as a

champion.''

This type of mental training helped him get up and train again and again. Ali

imagined himself as a champion and knew there was only one way to make

that dream a reality. Instead of making excuses, he worked towards his goal.

Another well-known sports star—Derek Jeter—used a similar mindset to find

success. He would constantly remind himself that “There may be people that

have more talent than you, but there’s no excuse for anyone to work harder

than you do.”

Sports psychologist Dr. John Bartholomew notes that top athletes' exhibit a

special trait (The Effects Of Stress on Physical Activity and Exercise, 2013).

Their minds and bodies work amazing well together, allowing them to push

through discomforts and excuses. You can train yourself to do this too by

accessing the “zone” where thought, concentration, focus, disciple, and

confidence come together to foster the motivation needed to push beyond any

limitations. Bartholomew contends that in order to be successful, an

individual must foster “overriding internal motivation that carries them

through the pain of competitions”.

The difference between dreaming and achieving is action. It’s an obvious

statement, but so many people struggle with the beginning. A recent

American sports survey found that 90% of the responders admitted to making

an excuse to avoid going to the gym. You see, everyone is tempted to take a

day off now and again. The problem is that so many of us get in that cycle

where we tell ourselves “I’ll do better tomorrow.”

Training is everything, no matter what goal you are pursuing, it all comes

down to the old adage “practice makes perfect. So, for the purpose of this

book, let’s define training as any action you take to prepare yourself to

achieve everything you set out to accomplish in life. This includes both

mental training and physical conditioning. Training always comes first

because it is the only thing that will move you from where you are now to

where you wish to be, so let’s stop making excuses and start making

progress.

Of course, telling you to stop making excuses is worthless unless you know

how. That’s why I devised these six mindset changes to knock out the most

common excuses.

Whether you are trying to get fit, train for a competition, eat better, or psych

yourself up to dive into that new hobby, relationship, or career you’ve been

craving—the mindset changes below will keep you on track. Every excuse

you make is a threat to your mission. If you want to change your life, you

have to get out of your own way. Get ready to say goodbye to all your

favorite excuses.

Kill Your Excuses

Mindset Change #1. It’s Too Much Work

You know that you must work hard to accomplish any goal, and you are

willing to put in the work, except you can’t seem to get going. You tell

yourself “it’s too much work” not because you don’t want to put in the effort,

but because you are too comfortable. Of course, it is less work to hang out

and relax, but where will that get you?

Stop. Remind yourself that you are worth this effort. You can also use the

imagery technique at the end of this chapter to remind yourself of your

primary motivation.

The next thing is to make this whole process a little easier on yourself. Create

good habits and do a little prep work so that you can start moving in the right

direction with less resistance. Start by setting out your clothes the night

before and keeping a neat area of your home specific to accomplishing your

goal. If part of your goal is eating better, stock the fridge with more healthy

food and start doing a little meal prep on your days off. If your goal is to

work out more, choose a gym that is nearby so you aren’t put off by the long

commute.

Finally, just get moving. One trick that works for me is to tell myself I’ll just

do five minutes. Breaking large tasks into smaller ones makes them more

approachable. Plus, usually once that five minutes have passed, I’m ready to

keep going.

Mindset Change #2. I Don’t Have The Energy

Do you ever have days where you’re just physically and mentally exhausted?

It took me a while to realize that this was an excuse that I could do something

about. You see, I wasn’t lazy, I was just depleting my resources faster than I

was replacing them. There’s a better way to replace your energy than sitting

around. Sure, physical activity can energize your mind and get those

endorphins flowing, but what I’m talking about is nutrition.

Fuel your body and mind the right way, and plan ahead. Often that afternoon

slump is because you have exhausted the calories and minerals your body

needs to perform at its best. Boost your energy with a healthy, balanced diet.

Consume small meals every few hours, made up of nutrient-dense whole

foods. Be sure to stay hydrated too. Endurance runner and Guinness World

Record holder Susie Chan states: "The biggest mistake someone can make

before a long-distance running event or during training is not eating properly.

You have to stay fueled.”

Mindset Change #3. I’m Bored

Repetition is the key to perfecting a new skill, but it can also be a motivation

killer. Constantly tweak your routine and seek out new ways to get where

you’re going. If you’re sick of jogging, try breaking your routine into a

handful of sprints. Another great way to energize your training is to take it

outdoors where the sounds and sights are ever- changing.

Next, keep a new rotation of songs in your music player so you can whistle

while you work. Music is a great motivator. Once you’re in your groove, you

might even find yourself surpassing your records in no time.

Be sure to reward yourself as well. Need a little extra motivation to get

through the next set? Visualize a reward you can have today that will not

sabotage your long-term goals. Maybe promise yourself a fruit-packed

smoothie or some quiet meditation when you’re through.

Finally, if you really can’t find joy in the process, you may want to reevaluate

your goal and how you intend to get there. There may be a more enjoyable

path you just haven’t discovered yet.

Mindset Change #4. I’m Intimidated

I’ve always said that comparisonitis is one of the biggest hurdles to happiness

in the modern world.

Being scared keeps a lot of people from accomplishing their dreams. We fear

rejection. We fear failure. We fear not measuring up to the next guy

especially. This is why your intrinsic motivation is so important. Focus

inward. This is your life and everything you accomplish is up to you. It

doesn’t matter what anyone else can do or how much further along their path

they are.

Instead of being intimidated, ask what you can learn from them and how you

can apply their success to your own goal. As a beginner, this might not go

your way. You might fail, but even in failure, there is progress to make and

lessons to learn. Just by trying you already steps ahead of where you were

yesterday.

Mindset Change #5. I’m Too Busy

This excuse is the easiest to conquer: Make your goal a priority and for extra

power, do it early in the day. The harder, or more challenging the task, the

earlier in the day you should aim to schedule it. Research shows that the

morning is the best time for motivation and energy. Plus, you then remove

the task from your daily list of things to do, instead of having this foreboding

challenge hanging over you all day.

Don’t leave jobs for last or wait for free time, that never works. Instead,

schedule it into your day. Literally, sit down and pencil it into your morning.

If you wait until you’ve come home from work, school or at the end of the

day you’ll often be too tired.

Use a digital planner with reminder alerts, or an old-fashioned calendar hung

in a prominent place in your home or office. Give yourself an hour, or more,

every day to dedicate to your goal. Use this time to train, prepare healthy

meals, or practice your mental training tactics. If your goal is to go back to

school, use this time to start filling out applications or study. Maintain a

weekly to-do list to stay on track. Remember, there are no legitimate excuses,

only obstacles to overcome.

Mindset Change #6. I’m Not Seeing Results, So Why Bother

There are infinite ways to measure results and not all of them are

immediately visible. As in the famous children’s fable about the tortoise and

the hare, the path to real success is slow and steady. It may seem as though

you haven’t moved from where you began, but that is definitely not true, you

just aren’t looking from the right perspective.

Blast this excuse by keeping a journal so you can monitor your progress. If

you’re working on a new skill, record photos or videos of what you are able

to do and regularly stop to compare your performance to what you were able

to do weeks ago. Feel free to share these on social media. This can have the

extra benefit of keeping you accountable to your peers as well as yourself.

Giving yourself a way to measure progress will help you stay focused and

motivate you to keep going. You might just surprise yourself when you look

back in a few months.

Visualization for Ultimate Motivation

With all your favorite excuses pushed aside, it’s time to develop the right

type of motivation to perform at your best. First off, this motivation must be

intrinsic. Only a significant, internal motivation will prove the test of time.

Greed, financial gain, or the approval of others might motivate you in the

short term, but they will fall short when the going gets tough. You will no

doubt be tested by stress and fear along the way. The motivation that will stay

static over time, withstanding great pressure, is found through mental training

and starts with visualization and vivid specific imagery.

In his book, Train Your Mind for Athletic Success: Mental Preparation to

Achieve Your Sports Goals, Sports Psychologist Jim Taylor, Ph.D. illustrates

how creating vivid, detailed mental images of a specific scenario, involving

multiple sensory cues, can reduce stress and anxiety while increasing

performance and the potential for fulfilling success. Imagery can additionally

aid you in maintaining focus on learned skills.

Many professional athletes use mental imagery not just to get themselves into

gear when it’s time to train, but also to push through pain or discomfort

during training or competition. Often, being able to push through is the one

thing that will allow you to progress and improve.

Prepare your mind by imagining what success will look like and what you

can think about to move past points of discomfort. This works for individuals

who have a fear of public speaking as well. Using imagery to practice that an

important presentation or interview can reduce anxiety and improve your

performance. Visualize how you will deal with emotional stress and physical

pain. When it arrives, it will be less intimidating.

Let’s look at some example of how to practice this …

How to Visualize Your Goal with Vivid Imagery

Here's something amazing about your brain. Studies show that it doesn’t

differentiate between real experiences and those explored through imagery as

much as you might think. (Schacter et al, 2012). This means vivid, powerful

imagery created in your head can elicit the same emotions and chemical brain

changes as what’s happening in reality. This is why visualization is so

effective in building confidence and motivation.

Practicing mental imagery will create the same neural networks as physical

tasks, meaning you can use it to improve your performance and train your

brain for success. Remember the words of William Arthur Ward, “If you can

imagine it, you can achieve it. If you can dream it, you can become it.” Let’s

explore four steps to effective visualization.

The Visualization Process

Step 1: Write your goal down on paper. Use positive, first-person language.

For example: “I will enjoy life more” or “I will be more active.” These are

great life goals, but their vagueness can make them difficult to achieve. We

need to be specific. This is where further visualization and imagery come in

handy.

Step 2: Create a vision board. Gather some magazines or do a Google search

and collect images that align with your goal. Where do you want to go? What

do you want to accomplish? What do you wish to do? Make your vision

board as specific as possible. Include dates, times, feelings and locations.

Once you have assembled this vision board, really take a good hard look at it.

Feel it.

Step 3: Create a quiet, comfortable environment where you can relax for a

few minutes. Close your eyes and allow your mind to focus on your goal or

goals again, now channeling all those images from your vision board. Evoke

all of your senses as you imagine what success will look like. Visualize what

you will look like, where you will be, and how you will feel. Allow yourself

to smile. Associate the completion of your goal with positive emotions.

Step 4: Repeat these steps often. Ideally, you should take some time every

day to visualize your goal. Remember to use vivid imagery. Revisit your

vision board and fine tune it as you make progress.

You now have the antidote to excuse making and the secret to staying

motivated. Are you ready to take accountability for your goals? Be as

accountable to yourself as you would be to your employer, friend, or spouse.

Use mental training to visualize what will happen if you stick with what you

set out to accomplish.

Centering Through Breathwork

Calming pre-game anxiety.

When you picture yourself getting ready for a big interview, a hot date or an

important football match, you might envision butterflies in your stomach,

adrenaline soaring, heart pounding, cold and clammy palms. Many people

experience pregame anxiety before a big event, even if there is no ‘game’

involved. Though symptoms can vary, if you are like many people, then in

more extreme cases, you might even start to feel weak in the knees, your

vision blurs slightly, and your mouth becomes so dry that you can barely

speak a full sentence without shaking.

Lesson one: You aren’t alone.

It’s not a pleasant sensation but we’ve all been there. If you experience

performance anxiety then you are far from alone. Millions report these same

sensations, even those who have trained hard and have confidence in their

ability to do well. You might be surprised that Olympic cycling legend Chris

Hoy, two-time Oscar winner Barbra Streisand, multiple-time Muay Thai

World Champion Kwankhao Mor. Rattanabandit have all confessed to the

same battles with major performance anxiety throughout their careers.

The point is that while pregame anxiety can hamper your success and or

prevent you from following your dreams altogether, it doesn’t have to.

It is, after all, all in your mind.

But that doesn’t mean that it shouldn’t be taken seriously.

Have you ever suffered from pre-event jitters, and a family member, friend or

coach, tells you to suck it up or simply focus? Annoying isn’t it?

Advice like “shake it off” or ‘get over it’ is often well-intentioned but rarely

effective. In fact, when real nerves hit, pointless platitudes like this are more

anger-inducing than anything. You start to lash out verbally or mentally at

well-wishers and turn your efforts in a negative direction, which is the exact

opposite of what you need.

The second step in handling nerves is to accept that they are real and it will

happen … but it doesn’t have to rule you.

It is hard to shake off anxiety because it is a real psychological condition, an

instinctive human response to a stimulus or danger. The effects mentioned

earlier can be truly devastating. Not only can it make you uncomfortable, but

it can also begin to affect a person’s self-image. When we back down to

anxiety, we see a big drop in confidence and self-esteem.

Let’s explore a better approach.

How to Covert Anxiety into Strength

If I could offer one positive tip on handling stress it’s this:

Nerves And Adrenaline, When Focused, Can Become Strength

When we look a little deeper, it becomes clear that nerves and adrenaline

aren’t the real problems. We’ve just failed to use them to our advantage.

After all, both of these things are intrinsic to human nature and our biology.

Evolution would not develop such tools if they didn’t serve a purpose.

Research by sports psychologist Don Greene supports this theory, indicating

that the application of sports psychology techniques can be used to teach

performers how to not only reduce the side effects of nerves and adrenaline

but also channel that energy to boost their performance, confidence,

concentration, focus, and resilience (2014). The process Dr. Greene used to

create this response in his test group involved a double-pronged approach,

but the biggest component was focusing their concentration and nervous

energy toward their optimum performance level.

In this way, you are able to acknowledge and accept that the rush of

adrenaline that comes with performance anxiety is fairly inevitable. Rather

than resisting this fact, and making the experience that much more

unbearable, put yourself in the driver’s seat. Expect anxiety and have a plan

to use it to power your actions. Just this one step can really heighten your

confidence.

If a stressful event is coming up, visualize what it will be like. Take a few

minutes each day to really focus on the sensations of anxiety, nerves, and the

adrenaline. Create the event in your mind. Breathe into it. Relax your body

and let yourself associate relaxation with the event in advance.

It may be uncomfortable at first, but the more you do it, the more your mind

will associate calm and relaxation with the upcoming event. Ultimately, you

will realize that the event is probably not as daunting as you think, and you

are better prepared than you thought.

It’s all in your head (literally)

So, exactly how can you focus your pregame adrenaline and anxiety so they

become a strength?

The secret is found in the way your brain works. The human brain is basically

comprised of two main regions: the left and right hemispheres. The left side

is focused on thoughts that are related to details, words, math, analysis, logic,

planning and judgment. It is also the part that deals with criticism. This side

is very analytical.

The right side of the brain, however, is more concerned with feelings and big,

broad ideas. This is where we process sounds, pictures, sensations, patterns,

emotions, and creativity. It is also the kinesthetic part of the brain—having to

do with the sensation of moving.

Training and preparations before a physical competition most neatly fit

within the skills attributed to the left side of the brain. Meanwhile, artistic

practice better suits the right side. However, we actually tend to tune out

while we practice. The repetition allows us to move mostly unconsciously.

This isn’t bad necessarily. Building muscle memory is an essential

component of training. However, right before an event there is a tendency for

lots of thinking and analyzing to happen inside the left hemisphere. All this

over thinking fuels the paralyzing anxiety that holds us back from performing

at our best.

The key is to escape all those paralyzing thoughts and get back into your

optimum performance zone. That’s the place you experience when you are

training, and when you are free of pressure. It is the place where your training

takes over and movements become instinctual and effortless. The way to get

there when you experience anxiety is to use centering.

What Is Centering?

You probably have heard the term “centering” used to refer to concentrating

your focus or attention on something. In Eastern philosophies that serve as

the basis for many forms of martial arts, there is a concept of chi or “life

force”. But whether you believe in such things or not, numerous studies have

shown the benefits of mindfulness in a scientific, clinical setting.

Bringing your awareness to a relaxed, central place, or a specific region is a

powerful tool. Centering in this way establishes a sense of calm and balance.

Research shows that doing this also reduces the activity in the left

hemisphere of your brain (Harvard Health, 2017).

In sports psychology, centering is a tool that has been utilized since the

seventies. It was originally developed by Dr. Robert Nideffer (Sport

Psychology Today, 2013). It is made up of two components.

1. First, the nervous energy is channeled toward power and

productivity.

2. Secondly, your focus is carefully directed towards your

performance.

Together these steps are extremely effective in not just calming anxiety but

improving your performance overall.

As with any new technique, centering takes practice to master and makes use

of a few different tools. The main tools used accomplish centering, and

perhaps the two easiest and most effective methods are:

1. Focus words

and

2. Breathwork.

Both of these tactics make use of the latest breakthroughs in biofeedback and

self-regulation, engaging both the voluntary and involuntary nervous

systems. The involuntary nervous system is where your fight-or-flight

response is triggered and the simple idea is to exercise control over this

reaction, not preventing it or fighting it which requires energy, but gently

guide the reaction towards a focused and centered state so that you can still

perform well.

First, let’s go over choosing the most effective focus words, and then I will

reveal a powerful step-by-step guide for pairing these with breathwork to

reduce your anxiety and focus that energy in a more productive way.

Technique 1: Centering Using Focus Words

The first tool I use to practice centering is the application of focus words. I’m

also not alone. Many athletes and top performers use focus words, sometimes

called Mantras to align their thoughts and bring clarity to the mind.

You can mentally train your brain to instantly change your focus, as well as

calm your anxiety, by repeating a word or combination of words that instill

confidence and focus your concentration. Whenever you feel overwhelmed

by pregame anxiety or your head isn’t entirely centered on the task at hand,

you can repeat your focus word. Through repletion and by practicing this

technique often, your word will become a powerful trigger to refocus your

attention and quickly stop any negative or distracting thoughts.

What words do I use?

It may seem like an easy task to come up with ‘good words’. But the task

requires a little more thought.

Focus words are used to express your intention. In our case, we are concerned

with focus words that will trigger centering and power your performance.

Think of it like a concise and specific goal statement. Exactly what are you

trying to accomplish in your performance? Choose a focus word or group of

words that instill confidence. Think “I will” instead of “I want to”.

No Negging.

Another thing you will want to avoid is anything that is negative. For

example, avoid including the word “don’t” even if the overall message is

supportive of a good performance. For example, instead of “Don’t give up”

tell yourself to “Persevere.” Or “Keep pushing’.

Negative words are always negative, regardless of whether the context is

positive. Those negative words can hang in your mind isolated, removed

from the overall positive message, so try to avoid them. Always focus more

on what you want to accomplish than on what mistakes you don’t want to

make. The more you think of something, the more likely you are to do it.

Choose words that feel and sound like the action you want to complete. Often

the feelings and emotions attached to your focus word are more important

than the words themselves. When you practice repeating them, you’ll want to

envision the drive you’ll need when you are performing.

Exercise: Creating Focus Words

Grab a piece of paper and a pen.

Close your eyes and imagine yourself in the position you would like to be.

(This also gives you a brief intro to the next section on visualization.)

Imagine yourself winning that tournament, being given that promotion or

being more confident around an attractive girl or guy. Make it specific and

real in your head. Put yourself in your ideal self.

Now open your eyes and jot down six words that describe the ‘ideal you’ in

that vision.

Craft your focus words from a couple of these adjectives. Typically terms

like Confident, Strong, and charismatic crop up, which is fine, but try to

avoid things like ‘wealthy’ or ‘awesome’ since these are vaguer and have

little to do with you as a person.

Try to craft three focus words or phrases and then knock them down to one.

The one that means the most to you.

You can’t use anyone else’s focus words to get the job done. They have to be

your own, personalized words that actually mean something to you. I like to

stick to just one word: “awake”, “center”, or “breathe”. My training partners

and friends often prefer slightly longer statements such as “I am strong.” Or,

“Calm is within me.” Use whatever works for you. Personally, I like them

short, sweet, and to the point. The quicker you are able to recall and repeat

your focus words, the quicker you can actually become centered.

Take some time experimenting with a variety of words to find what works for

you. It may help to sit down and really think about what you want to

accomplish, what you want to radiate, and what you need to work on most.

The answers may lead you to the best personal focus words to accomplish the

centering you need when anxiety strikes.

To briefly review, here is a list of the traits your selected focus words should

have:

Concise and specific

Instills confidence

Positive

Short

Easy to remember

Personal

Practiced

Remember, the more you practice, the more effective this will become.

- Repeat your focus word often, both in training and during a

performance so that it becomes associated with the calm, focused

energy you crave.

- Use the words when you are also successful and calm. Let your

mind associate the words with the sensations of positivity

- In addition to using these terms to calm and focus anxiety, you

can also use them to rebound after a mistake. Everyone makes

mistakes, it’s how we learn. Don’t compound a small error by

getting bent out of shape or losing your concentration. Instead, use

your focus word to get back in the game quickly. (But take care not

to use them too often when things go bad, to avoid negative

association.)

Focus words work well on their own, but they become far more powerful

when paired with breathwork exercises. This allows you to simultaneously

refocus and reduce tension throughout your body.

Technique 2: Breathwork

Focused breathwork is one of the most powerful techniques to help you

reduce anxiety and establish mindful concentration and, as a bonus, it works

extremely well in conjunction with the aforementioned focus words. The

effectiveness of simple breathwork as a centering technique has been

validated through thousands of studies and decades of research over the years

and proven scientific evidence shows that it is far more than some hippy-ish

way of getting in touch with your chi or prana. It is, in fact, a biologically

proven method for triggering the focused, calm state of mind.

While your brain is in control of your body’s functions, the body has many

systems that interact to affect the physical and emotional states of being.

Muscles, nerves, organs and billions of cells work together to orchestrate

every sensation, function or thought. These rely on both voluntary and

involuntary neural pathways.

Interestingly, the biggest grouping of these pathways comes together inside

your diaphragm; that part of your body right below your ribs, right above the

belly.

The diaphragm is essential to breathing. When the diaphragm contracts, it

causes your thoracic cavity to expand, drawing air into your lungs. The

network of nerves in this region allow breathing to occur involuntarily as we

sleep. They are also the secret to reducing anxiety through breathwork

because they connect the act of taking in and releasing a controlled breath

with every other part of your body.

Over the course of a minute, you probably take 12-24 breaths. When you

slow down and practice more mindful breathwork, you’ll average closer to 5

or 6 breaths per minute. This stimulates what is known as a parasympathetic

neutral patter. In short, it slows your nervous system, creating a calming and

relaxing effect.

No chi, reiki magic or energy manipulation. Just good old fashioned science.

Another way breathwork is effective at centering is by changing your point of

concentration. When you focus on your breath, your attention moves away

from the cause of stress or anxiety. For a moment, your mind stops worrying

about your meeting or competition, and instead, all you are thinking of is the

deep breath expanding into lungs. In this way, breathwork allows you to

establish control.

As with the focus words previously explored, the more you practice, the more

effective breathwork will become. Below is a quick exercise that will allow

you to start practicing right now.

Exercise: 10-Second Centering Breathwork Technique

Remember that horrible, nervous flight-or-fight response we discussed

earlier? The great news is that you can effectively reverse the response by

breathing with your diaphragm, voluntarily.

A stressed body takes quick, shallow breaths, which encourage the

continuation of that response. By taking control of your breath, you also take

control of your performance anxiety. Use this technique to engage the

parasympathetic response, reminding your body to come to center, slow

down, focus, and relax.

You can begin this technique in any position that is comfortable for you, but

a calming, quiet environment may be best to start. Try lying down or sitting

with your neck and head well supported. Reducing movement will increase

your concentration when you are beginning. Once you have mastered this

technique in a quiet environment, start applying it in other scenarios,

particularly when you are training or preparing for an event that has the

potential for inciting anxiety.

Review steps 1-3 before you begin to reduce distraction and allow a more

seamless breathwork experience.

Step 1: With your eyes closed, start by relaxing your mouth, tongue, and jaw.

Next, relax your hands, feet, shoulders, and pelvic floor. Let all physical

tension fade from your body.

Step 2: Now inhale a deep breath through your nose, allow your lungs to fill

partway. Pause just a second before breathing in more air, to about 75%

fullness. Then, one last time take a final breath to fill your lungs completely.

Pause long enough to repeat your focus word(s) three times in your head.

Step 3: Exhale slowly and as you do so, allow a quiet sigh to leave your lips.

Pause long enough to repeat your focus word(s) three more times before

another 3-step inhalation.

Repeat the sequence three more times.

After taking just a few breaths, you will find yourself feeling calmer and

better able to concentrate without all that noise in the background. Centering

breathwork paired with focus words really can shift your mental state,

allowing you to perform at your optimal level. Not only will you be able to

calm your nerves, but you will also be able to convert that energy into more

strength, power, and confidence. Give it a try!

PART 2: EXECUTION

Cognitive Training: How to Think and Act Simultaneously

Reaction and action. That’s the way most of us approach life. We see

something requiring our attention, we think about the appropriate response

and we act it out.

But what if there is a better way?

In order to perform at your best, you want to be able to act and react

instinctively and instantly. Luckily, mental training with a solid cognitive

foundation can do just that—minimize the delay between the observation and

the initiation of the appropriate response.

The best approach is through something called overtraining.

Overtraining doesn’t just work for motor-skills (movements and actions of

the body). It can help you master any skill from martial arts to cooking,

building things, or learning a new language. What’s more, you probably

already have more experience with this than you think. Many skills such as

typing, finding your way home, or using chopsticks have already grown so

familiar through repetition that we can perform them without really thinking.

By learning how this works and how you can apply it to reach your own

goals we can create instant, accurate responses to stimulus. Hint: Creating

muscle memory involves more brain than strength.

How Does Overtraining Work?

Early studies in motor learning tell us that the acquisition of a new skill

follows three stages (Fitts, 1967).

1. Cognitive

2. Associative

3. Autonomous

When we first start out learning something, we are operating at the cognitive

stage. Repetition leads us on to the associative stage and, later still, on to the

autonomous stage. It is reaching this autonomous stage that translates to

mastery. This is where your skills become lightning-fast reflexes requiring

little to no thought.

I have found this simple concept incredibly effective. After experimenting by

applying it to my own training, I developed a system that I have shared with

my students to allow them to apply the same principles. The results have

been astounding. Later in this chapter, you’ll find my easy 30-day training

guide to get you on your way towards the “flow”—the place where you

perform effortlessly. For now, let's get back to why and how it works.

Although overtraining is rightfully associated with muscle memory, the way

it works actually relies more heavily on your brain and neural pathways than

on brute strength. This is to say that the secret to accelerating motor learning,

and being able to perform quickly and efficiently, is found within the neurons

inside your brain. Everything you do is orchestrated here. Understanding how

they help to establish cognitive training will allow you to put certain aspects

of your performance on cruise control, so more of your attention is available

for assessing the unknowns.

Starting out: Cognitive Training

Let start at the beginning. When you first learn a new skill, your awareness is

firmly planted in the cognitive state of learning. You need cognitive skills to

identify and understand exactly what to do. In other words, you need to

actively think about it.

Though you might have all the necessary prerequisites to perform the task—

arms, legs, coordination, speed and so forth—physical attributes are not

enough. First, you will need someone else to explain or demonstrate the

process so your brain can learn how to orchestrate the movements. You could

figure it out for yourself of course, but the trial and error required would take

much longer.

Make sure you understand exactly what you need to do. Don’t hesitate to ask

questions where needed or seek more accurate or detailed information. If you

want to perform well, you need to begin with comprehensive and accurate

information. Not to mention that it will be easier to train right the first time

than to try to break a bad habit once it reaches the autonomous stage.

Having a person, book, or video as a guide is a faster way to absorb the

required information so you can begin. (Although interpersonal training is

shown to be most effective) In this way, motor learning always starts with

cognitive processing. This is the building block every skill is built upon.

Everything rests upon new information being acquired and processed.

Your brain organizes this information in a way that it connects to skills that

have already been learned. This aids memory and recall later on. More

cognitive memories are created as you begin to try the new skill. Both

successful completions and mistakes provide valuable information to be

processed and stored. Research demonstrates that cognitive or “brain”

training is especially effective (Jaeggi, 2011) when trying to learn a new skill.

Surprisingly, this cognitive learning may not be quite so powerful while

sitting still. Research is ongoing but recent studies show cognitive learning to

be more effective when paired with physical activity. Sports psychologists

theorize that this may be due to our survival instincts and evolutionary ability

to adapt to the environment (Raichlen and Alexander, 2017). Long ago, most

learning occurred during activity such as foraging, fishing, hunting, or even

fleeing. Today’s sedentary lifestyle may allow for more focus and

concentration on absorbing information, however, it minimizes energy

consumption. This means that while we are sitting both our motor and

cognitive skills tend to decline. The key to better cognitive training may

actually lie in getting your butt moving (Church et al., 2011).

Getting Better At It: Associative and Autonomous Learning

Once you get the basics down, you will move on to the associative stage of

learning. This is where you gradually transform knowledge from the

cognitive stage into procedural knowledge through physical practice, often a

process of making small corrections and gains. If your brain learns how to

perform the action in the cognitive stage, then the body learns the new skill in

the associative stage.

By repeating your new skill over and over again, you begin to train your body

and mind to work together without having to think about every little piece.

This is where you start to over-train. In most things’ moderation is key, but

not if you want to reach the autonomous phase of motor movement. Keep

repeating, again and again, every day. Just make sure you are getting it right,

because this is the phase where techniques and methods get locked into your

mind.

The more you repeat, the more you solidify the connection between your

body and your brain, so you can begin to act on autopilot, allowing your

mind to focus not just on the movements but also on observing, planning,

acting, and reacting. This is the autonomous stage.

Note that none of these stages are stationary or consistently linear. You can

and likely will return to every stage as your training progresses. Learning

new techniques allows you to get keep getting better and push the bar that

much higher. We are always learning and relearning. Thus, periodically

returning back to the basics can really boost your performance.

When we consider ourselves proficient or expert at a specific task, it becomes

tempting to think we are too good to practice the simple drill we began with.

As a result, we develop bad habits and our form begins to suffer. However,

going back to basics and making sure our footing and form are just right, can

make a huge difference and give you the upper edge. Don’t let bad habits or

cockiness hold you back. There’s no shame in returning to beginner drills

periodically.

Note: I highly recommend becoming a teacher or a coach for others in this

regard. Not only is the ability to teach others one of the ultimate tests, but it

keeps you going over the basics and helps you really solidify the foundations

of your sport or activity.

It also gives you a fresh perspective. While you may have grown used to the

way your body moves, a complete beginner may point out things you never

noticed before, bringing you more awareness and better understanding.

To review, there are three stages of motor learning.

1. Cognitive

2. Associative

3. Autonomous

While mastering the autonomous stage is the key to your mental training,

cognitive and associative learning create the initial foundation which needs to

be kept strong through regular maintenance.

Why Practice Really Does Make Perfect

Growing your brain.

We’ve all heard the old adage “practice makes perfect” and more than likely

have passed this gem of knowledge on to others. It may seem overly

simplistic, but you can see from the stages of motor learning that repetition

really does lead to autonomous learning. So, how does practice really

accelerate learning and improve performance? Sports Psychology has the

answer, and it has to do with the way the cells in your brain communicate

between themselves and with the rest of your body.

Your brain contains neurons. These are special cells that are able to

communicate with one another through electrical signals. Scientists call these

signals action potentials. Signals travel along wire-like structures called axon

and are received by dendrites of nearby cells. The cell body interprets the

signals and passes them along. Around each axon we find myelin. This is a

fatty, white material which serves as insulation. The more insulated an axon

is, the faster a signal can move. And, in turn, the faster we are able to move

or perform a task.

Every time you repeat a new motor skill, neurons send electrical signals

along the network. The more this occurs, the more the insulating myelin

increases around the network associated with this type of movement. As a

result, the more your train and over-train, the faster your brain becomes at

processing the movement, leading to more speed and efficiency.

Patience, Spacing, and Overtraining

The repetition required to reach the autonomous stage of learning is often

understated. Twenty, fifty, or one hundred reps might sound like a lot but it’s

really just a drop in the ocean in terms of autonomous skill acquisition.

Expect it to take some time and don’t worry if you don’t see results

immediately. You may need to push through some boredom or frustration.

You already know that performing at your best can take serious work,

commitment, and sacrifice, so stick with it.

One nice thing to note is that you don’t have to perform all the repetitions at

once. Not only do you not have to, but you actually shouldn’t. Research

shows that while practice makes perfect, it actually works better if you space

those reps out over time. This is sometimes termed space repetition.

Rather than diving into a thousand reps all at once, spread those reps out

throughout the day or even across multiple days or weeks. It is also a good

idea to increase the intervals as you progress. By increasing intervals, I mean

that you can gradually increase the number of repetitions you perform as well

as the amount of space between them. The reason for this spacing is because

myelin increases slowly. It can take days and even weeks to grow enough to

make a discernable difference and multiple years to make a significant one.

It takes a lot of patience and dedication to reach this elite tier of autonomous

learning. Don’t expect to get there in a single afternoon, but keep training

hard. Try to stave off the frustration by trusting the process and keeping your

eye on your ultimate goals. Visualization practices can help with this. For

some, it takes years of repetitive training to truly reach this level. Eventually,

you will find that your movements become more and more automatic and less

conscious cognition is required.

When you do reach this elite level of training, being able to process other

information will give you a huge advantage. Not only will your movements

be faster, but you will be far more aware of the variables in your

environment, your opponents, and yourself. This means you will be able to

outpower and outsmart the competition. This is because you’ll have entered

that revered state of “flow” where you perform at your very best, thinking

and acting simultaneously.

30-Days from Cognitive to Autonomic Training

Everyone reading this book will have different reasons for wanting to

improve reflexes and skill levels. As such, everyone will also have different

skills they wish to learn. While many will desire new physical abilities,

others may wish to learn more technical things at a cerebral level.

The following example should apply to most people, but don’t be afraid to

tweak it for your needs.

· Day 1: Research your new skill. Learn how it is done. Watch

someone do it. Then try it for yourself. (Cognitive phase)

· Days 2-5: Keep trying to master your new skill until you get it

right most of the time. Identify and correct any errors; pay attention

to form and function. (Associative phase)

· Day 6: Perform 10 perfect reps every hour. (Begin overtraining)

· Day 7: Perform 20 perfect reps every 2 hours.

· Day 8: Perform 30 perfect reps every 3 hours.

· Days 9-10: Perform 40 reps twice a day.

· Every training day going forward: Perform 50 reps. (Continue

overtraining)

· Every 30 days: Revisit your form and make sure you are doing

everything correctly.

· Keep going until you reach the autonomous performance level.

(Autonomous Phase)

A Caution About Autonomous Training and Working Memory

Do you ever find yourself driving somewhere and arriving at the location

only to have no memory of the drive itself? This is because the driving

process is so automated it no longer requires thought. The downside of this is

complacency and laziness.

Overtraining to the point of reaching autonomous motor performance allows

more space in what is called your ‘working memory’. This is the part of your

mind that is free for processing secondary information. It is important to keep

the thoughts in your working memory focused, useful, and applicable.

This extra working memory can be a huge advantage. However, without

discipline, it can also become a big distraction. Doubtful or extraneous

thoughts, even largely unconscious ones, can take over and become

overwhelming. Too many times I have seen students master their routines

during practice only to lose focus and make a huge mistake during

competition.

Make sure you are keeping your head in the game. Don’t let your mind

wander to irrelevant details. Focus on what is happening and stay mindful.

Monitor your thoughts and use your focus statements whenever you get off

track to minimize distractions and improve your in-the-moment awareness.

Remember to always focus more on the process than the end result.

My second warning was already touched on briefly. Just because you are able

to act quickly and automatically doesn’t mean you are able to perform well.

When we master a simple skill there is a tendency to become too

comfortable. There is a danger of sabotaging our own training by allowing

incorrect movements to sneak into our performance. Be sure to slow down

and revisit the basics on occasion to ensure that your form is still as excellent

as it should be.

Exercise: Experience Autonomic Training Right Now

Now that you know how and why overtraining works, it’s time to test it for

yourself. This quick exercise will show you how repetition can be used to

learn a new skill more quickly, improve your speed, and free your working

memory to process other information.

1. With your right hand, form a thumbs up sign. Then, release this

gesture and instead spread your hand flat so your fingers are wide

apart and your palm is facing the floor. Keep alternating until you

have completed both positions five times.

2. Stand up and walk around the room while repeating the

gestures.

3. At this point you will notice that while the movements are easy,

you are probably focused on them, consciously thinking about each

change. And you may have had a mishap or two.

4. Stop and repeat the hand motions again, alternating, for about

another 30 seconds.

5. By now you are getting pretty quick and requiring less thought.

Give yourself a final test by walking around the room again. This

time see if your hand movements feel more autonomic and your

mind might be able to focus on other thoughts.

Has the repetition helped you to be able to think and act

simultaneously? If by now you are able to complete the task

without thinking and at a rapid rate, you have entered autonomic

mode. Pretty cool, huh?

More challenging abilities will require a longer period of practice

and learning but the principle is exactly the same. It’s time to get

out there and start overtraining!

Mastering Manipulation

Creating an Opportunity to Strike by Faking Out Your Opponent

While manipulation as a term has many negative connotations, it can also be

a highly effective tool to give you the advantage over an opponent through

simple, subtle techniques and all without requiring you turn to the dark side.

Mastering manipulation tactics can allow an upper edge in any form of

competition, but manipulation for our requirements is not the same as

controlling people or taking advantage of them. It is more a way of predicting

and steering interactions to your benefit.

In this way, we are using techniques only to improve our own circumstances

and never to physically or professionally harm another. After all, there is little

benefit to creating enemies out of competitors.

Instead, your focus should be on identifying what your competition does

well. Do your research and get to know them. When we know our opponents

well, then we know their motivations, boundaries, habits, and shortcomings.

This is knowledge you can use to create your own opportunities and

counterattacks that are far more successful.

Steering Intentions Through Persuasion

The key to steering people’s actions in a direction that is personally

advantageous is to lead them toward what you want them to do while

maintaining their belief that they are acting of their own will. In other words,

they think they are doing things for themselves, but in reality, they are

helping along your plans.

Sneaky, huh?

It is a delicate technique that requires far more tact than simply demanding or

commanding. In fact, it works best if you maintain a pleasant, positive

disposition. The term “manipulate” can seem negative, so it might be helpful

to focus more on the art of ‘persuasion’.

A person is more likely to let their guard down around a person whom they

don’t see as a threat. Research tells us that most people exhibit an

unconscious cognitive bias when evaluating the words and actions of a

person, dependent upon the way we judge them as a person. This is especially

true when we compare the effectiveness of someone who is feared or disliked

to someone who is considered likable, kind, and trustworthy. Rather than

acting overconfident or overbearing, be humble and unassuming. People have

a tendency to follow feelings and instincts more than words, facts or actions.

The better part of valor.

Another key is discretion. You never want your competition to feel as though

they are acting under your control. This is in part because you want to

maintain the element of surprise, but also because most people have a

tendency to resist doing what they are told.

Remember as a child when your parents told you not to do something? And

how you felt more inspired to do that very thing after they said it?

The same is true here.

Don’t trample an opponent’s sense of pride or independence or you may give

rise to feelings of resistance.

Instead, you should allow them to feel as though they are in control. Guide

their choices, actions, or decisions under the radar. Often this is as simple as

hinting that they could perform a task better or faster, tempting them to push

too hard and get sloppy or focus on the wrong things—providing your

opportunity to gain the upper hand. Another common tactic is to manipulate

their sense of balance, causing them to overcorrect in your favor.

Patience Makes Perfect

When it comes to mastering manipulation, the final virtue you’ll want to

develop is patience. Of course, everyone wants to win all the time and right

away, but being impatient can really sabotage your own performance. In fact,

you might let your opponent get in a few small victories while you are

assessing their skills, let their overconfidence and misjudgment be their own

downfall as you choose the ideal moment to surprise them with your own

skills. In this way, the more patient you are able to become, the more likely

you will be to succeed at using these strategies.

The most impressive masters of manipulation make it look easy. This is

largely due to their ability to adapt, rather than forcing against the current.

They adapt seamlessly to every situation, largely by practicing and

visualizing numerous scenarios so that they are prepared for any sequence of

events. However, this is a point where you must be careful not to flow so

much that you lose control either. Stay focused on your goal, and keep

working to create your opportunity.

In review, your manipulations should evoke these traits for maximum

effectiveness:

· Good intentions (Ethical)

· Researched

· Rehearsed

· Flexibility

· Focus

· Positive presentation

· Discretion

· Patience

One more thing. This might be the most important point I make. Even after

you have successfully manipulated your opponent into creating your

opportunity to strike and win, never let on that you have done anything

manipulative. Not only will you expose yourself and lose your ability to do

so in the future, but it may make them feel cheated or vengeful and that’s not

something you want following you or tainting your reputation. Instead of

gloating, congratulate them on a competition well fought. Humility and a

good sporting attitude are important in life, whether you win or lose and

completely regardless of any manipulation.

It’s also worth repeating that you should only use manipulation with the best

of intentions, in situations where one must win or lose, but no one will

become irreparably hurt.

Technique 1: Reverse Psychology Works

One of the most popular and timeworn manipulation tactics is reverse

psychology. This is a psychological trick where you act or speak opposite to

your intentions in hopes that your opponent will attempt to defy what they

perceive as being your desire. Though simplistic, its effectiveness lies in two

factors. First, our innate nature to resist doing as we are told. Secondly, the

ability to express words or actions in a way that is conveyed with honesty,

such that the opponent doesn’t suspect they are being manipulated. Suspicion

breeds resistance.

As parents often use reverse psychology to get their children to fall in line

without major resistance, its effectiveness in alternative applications might be

overlooked. A child told to cry louder when in the throes of a tantrum will

often quiet themselves, as if in defiance. Even at a young age, we have this

instinct to exert independence by resisting the will of authority. Psychology

terms this trait Reactance (Steindl et al, 2015). As we age, this desire actually

grows more than it dissipates, meaning that reverse psychology has proven

quite successful in areas beyond the scope of parenting, including but not

limited to sporting events and the workplace, as long as it is practiced

beneath the radar.

In marketing, reverse psychology is used to suggest that a certain product is

considered counter-culture, or that they actually don’t want you to buy it.

Though often tongue and cheek, this tactic is surprisingly effective (Sinha,

2007). This in part explains the phenomenon of increased sales once a book,

film or game has been banned, paired with another innate trait—curiosity.

As with all forms of manipulation, getting an adversary, or even a resistant

partner, to do what you want by expressing reverse logic takes careful tact

and subtlety.

In the workplace, this type of psychological manipulation can be used to

boost sales, or improve the acceptance of a pitch in your next meeting, or get

clients to see things your way.

For example, imagine you are highly passionate about a new investment that

will cost your company a large sum of money. You can imagine that they

would be hesitant if you just came straight out and said, “I think we should

spend this huge amount of money.”

Instead, you might try suggesting Option B that would cost less, while subtly

pointing out future issues that might arise, lightly shrug them off at first.

Once you’ve cast your doubts, you might offhandedly mention, well, we

could avoid all these problems if we just did Option A in the first place, but

you probably wouldn’t want to invest so many resources right now, would

you? With this tactic, you can lead your boss or partners into believing it is

their idea to pursue Option A.

Interestingly, the same effect can be achieved in sports without even uttering

a word, through the power of body language. You can use blocks and

oppositional tactics to trick your competition into creating the perfect

opening.

In a combat application, looking tired or beat, can lure an opponent into

striking. Perfect if you are prepared to counter attack with your own

techniques. Another effective method long used in boxing, MMA and martial

arts, is to slightly lower your front hand, dropping your guard slightly.

This creates a very obvious opening, which an opportunistic opponent will be

hard pushed to ignore. For some reason, combat arts heavily focus on strikes

to the head and a low guard will almost every time draw an opponent in.

Drop your front guard a touch, but have the hand ready to move fast. When

your opponent moves in for a head shot, pop out that front jab, catching them

off guard. It’s an old trick, but one that works!

Similarly, goading someone to fight or try harder, even if they are already

beating you can make opposition lose control or act rashly.

Play off your strongest skills to lull them into a false sense of dominance.

Allow them to think it was their idea to attack from the left when they are

better skilled with their right. Let them think that loose chokehold was their

idea, rather than a reaction to an opportunity you slyly offered, as you

skillfully break free and regain the upper hand in one smooth motion.

Technique 2: Manipulating the Element of Surprise: Creating

an Opportunity to Strike

Do you often find yourself being outsmarted or overlooked, despite having

undeniable talent? Is this the case even against competition whom you know

you have a clear edge over? If you keep losing despite variables that are at

best even, or clearly in your favor, then the problem might have less to do

with your technique or skillset and more to do with your strategy and

approach. If every step you take is countered or overshadowed by the

competition, then you are probably being too obvious in your actions.

In combat forms, such as boxing and martial arts, this is also known as

‘telegraphing’ or having a ‘tell’.

When you give off too many tells, you become predictable. When you are

predictable, your competition can counter every move, nearly effortlessly. If

you want to be successful, you’ll have to make your opponents fight a lot

harder to stay at your level.

The answer? Interject the element of surprise into your approach.

Let’s go back to combat applications for a moment. For example; many

martial artists have a hard time concealing their most powerful manipulation

tool-the simple front arm jab. Though the jab is fast, certain aspects of its

setup can make it too predictable.

No matter how quickly or powerfully you can strike, it won’t matter if they

see it coming.

However, by changing things up a bit, using surprise movements, switching

direction or positions, you can regain the element of surprise and use it to

your advantage by creating an opportunity to strike without being blocked.

Of course, it’s impossible to describe how to hide every single technique in

martial arts, let alone how to conceal your intentions in daily life, but as a

quick example, let’s take a look at the technique we mentioned above.

In the case of a jab, there are typically three ways to hide an effective strike

and disguise your best weapon.

1. Keep your head back. Make sure your head isn’t charging

forward with your arm. Keep your posture balanced, not only to

avoid a counterstrike but because moving your head is a huge

telegraph for an opponent.

2. Two short, one long. Lead with two ‘pulled’ jabs, then follow

up with one long range. Two short jabs make the opponent think

your range is shorter. Then the final, full-length jab catches them

out.

3. Swap your feet. Everyone knows that a jab comes fast and long

off the front arm, but who’s to say what your front arm is? Lead

with your left leg forward throwing techniques, then quickly swap

legs and lead with the other side. This is much harder for an

opponent to predict.

Ultimately, whatever sport or activity you are engaged in, there will be ways

to lead your opponent one way and catch them out another.

Not convinced? Nearly every major war has included surprise attacks or

ambushes that have had a huge effect on the overall result. The right surprise

can turn the tide of war. In fact, a well-timed surprise attack can overwhelm

even the most prepared or well-armed adversary. It can also determine your

own successfulness. If you want a fighting chance, you too should use the

element of surprise to fake out your opponent to create the perfect

opportunity to strike.

There is another reason why the element of surprise is so essential. Even if

you excel at what you do, if you always do it the same way, then you become

predictable and forgettable. This means, if someone wants to outperform you,

all they have to do is observe you for a few minutes to see when and how to

outshine or sabotage your efforts.

This point may be best illustrated, oddly enough, by nature. Sharks, for

example, are seen as a formidable predator. Part of the reason they maintain

this perception is by mastering the element of surprise (Harris, 2016). The

shark never makes the tracking of their prey obvious. In fact, once they are

noticed, they rarely make an attack at all. They know this provocation will

only cause the seals to swim away, quickly. The shark prefers not to have to

chase their prey. Instead, they patiently wait until the element of surprise is in

their favor.

If you are trying to be successful at work, gain your bosses attention, or snag

a raise, the best way to impress is through always surprising your team with

new strategies and skill sets. In martial arts, you need to maintain that same

element of surprise if you want to be successful in combatting an opponent.

There are three benefits of mastering the element of surprise:

1. You’ll be unpredictable. Opponents won’t be able to predict and

counter your next move.

2. You’ll be able to fake them out, providing the perfect

opportunity to strike.

3. You’ll avoid being taken for granted or underappreciated.

If a technique, in this example the basic jab, is elemental to your

performance, then you need to learn not just how to do it well, but also how

to strike without hinting towards your intentions. Below you’ll find five steps

to apply to the way you approach a routine skill to ensure you are taking

advantage of the manipulative mental training techniques as well as the

element of surprise.

Technique 3: Faking Out Your Opponent in 5 Easy Steps

In any fight, the jab is never the finishing move that ends the threat or wins

the match. However, it is probably more important than your power move

because it does something else very well. It sets up or manipulates, what

happens next. If you want to get your opponent to show their hand, lead them

into a false sense of security, or catch them off-guard, using carefully

executed “jabs”.

(Jabs can be actual punches, other short sharp techniques in sports, or even a

verbal comment at work, a movement on the court or a suggestion designed

to test your opponent.)

A jab is a move that forces your competition to go on the defensive, so they

become more likely to react to your movements rather than initiating their

own. This makes them vulnerable and distracted, which means they are more

likely to make mistakes—mistakes that, for you, are opportunities. As in the

reverse psychology concept previously discussed, you can use this approach

to fake out your opponent by misleading them through their perception of

what you are about to do next. Follow these five steps to create your

opportunity to stun.

1. Have a plan. Don’t initiate your movement until you know what will

happen next.

Think of the next move you want to apply.

2. Hide your tells. Everyone has a tell. In poker, it can be an expression.

When it comes to jab the tell is the way your angle flares out in preparation,

or maybe the way your feet move. Practice reducing your tells, or performing

them so lighting fast that the opponent can’t react. Video yourself to spot

your tells.

3. Or, use your tells. If you know your opponent will prepare to block a jab

when you flare your elbow out, use this movement to fake them out before

striking on the opposite side, in a different location, or with a different attack.

4. Master peripheral vision and monitor head position. Your opponent

will look where they think you are looking. Provide generous cues to throw

them off. Direct your head one way and use your peripherals to analyze your

real attack.

5. Counter lean. Along the same lines, watch the alignment of your body. A

huge amount of information is communicated through subtle body language.

If you lean forward, your opponent will lean back, away from you. However,

if you lean back, just slightly, you can manipulate them into leaning forward,

which throws them off balance and provides your opportunity to strike. If you

don’t want your opponent to know what you are about to do, leave a bread

crumbs in an alternate direction.

There are many ways you can use manipulation to fake out your opponent or

lead them to think they are following their own instincts when they are really

just reacting to the information you are supplying. Just knowing this, and

paying attention to their reactions can give you a huge advantage. Remember,

keep this mental skill secret and discreet to maximize the result.

Making Self-Talk Your Secret Weapon

At this moment, right now, your mind is probably telling you a lot of things.

Maybe it’s telling you to focus on these words more or to adjust your posture.

Or maybe it is commenting on the principles of mental training, reminding

you to incorporate them into your next workout. Or, like many people, maybe

it’s a mixture of these things, as well as a hundred other thoughts swirling

around.

The truth is that even when we are too busy to listen, our inner voices are

always speaking. Sometimes loud and confident, other times quiet and

soothing, or even hypercritical, the inner voice has a big effect on what you

do and how you do it. Multiple studies across sports psychology and most

recently from a major study at the University of Thessaly confirm that this

effect can be profoundly positive or negative on our performance in life.

The good news is that this inner voice is really you, and you have full control

over whether it is a voice of positive support or constant criticism. By finetuning

your Self-Talk you can really boost your performance. Think of it as a

tiny inner coach, helping you perform at your optimum level.

While Self-Talk is a common topic in all of the most popular sports

psychology manuals, many fail to provide a complete understanding of how

and why it works, in addition to when it is most effective and how to use it at

a practical level.

While a general suggestion of internal awareness and vocabulary in order to

develop a competitive edge is quite common, successfully implementing

Self-Talk relies on a solid grasp of the theory behind the technique as well as

the five essential components.

This chapter will provide a more complete look of Self-Talk Theory as well

as a quick guide to applying this tool right away. Keep reading to learn how

you can become your own greatest source of encouragement!

Defining Self-Talk

For those that may be unfamiliar with the term “Self-Talk,” it encompasses

all of the statements we tell ourselves whether internally or aloud. Though,

most often it occurs silently inside our minds. Any verbal cues that we give

ourselves are considered self-talk. In fact, Self-Talk is a relatively modern

way to refer to what early sports psychologists often called inner dialogue or

private speech.

Effective self-talk is made up of short, simple statements that have a logical

association with the intended action. They might also make use of similar

rhythms and regular repetition.

Self-Talk is surprisingly personal and open to experience-based

interpretation. Even for professional athletes, the same statement can convey

very different reactions. For example, consider the phrase: “This is

challenging.” One person might interpret this phrase as defeatism—the task is

too difficult and they may as well give up. Meanwhile, another might

translate the same Self-Talk into motivation to try harder and keep going.

Some are intimidated by the notion of ‘challenge’ while others are

invigorated. Neither response is wrong, however, this does point to the

importance of sticking to Self-Talk that works for you, ideally with a positive

and action-focused tone.

Here’s one more example to help illustrate the power of Self-Talk. Below are

two phrases. Spend a moment focusing on each one and then stop to reflect

on how each one made you feel.

Phrase 1: I can do this!

Phrase2: Don’t screw this up!

If you are like most people, the first phrase made you feel confident and

powerful, whereas the other introduced a bit of self-doubt. Phrase 2 feels

harsh and negative because, well, it is. When you train your mind to us

positive Self-Talk more like the first phrase, you’ll see your performance

improve. Be wary of the second type because negative phrasing can hold you

back.

The Once-Missing Research

In comparison to other mental techniques, Self-Talk is relatively well-known

and popular. However, the research on this topic has only just exploded in the

last decade, wherein it has finally taken more of a systemic approach to

determine what features can be included to make your Self-Talk as effective

as possible.

One thing early that researchers assumed was that Self-Talk had the greatest

efficacy when paired with other sports psychology tools, such as imagery,

relaxation, and effective goal selection. This observation was confirmed in

Dr. James Hardy’s 2006 critical review of the self-talk literature published in

the Psychology of Sport and Exercise Journal (Speaking Clearly, 2006).

While these techniques do work well together in unison, only in the last ten

years have researchers begun to look at Self-Talk as a single, focused entity

in order to validate its own merit. These modern studies are indeed

confirming that Self-Talk on its own is effective in boosting performance not

only in sports but also in many life skills and goal-oriented tasks.

A more recent review confirms that advances in applied sports psychology

are now beginning to close that gap between practice and research and in

doing so have created a more complete framework for the study of self-talk in

sport (Oliver et al., 2009).

The Scaffolding of Self-Talk

Since self-talk can encompass any thought inside your mind, or verbally

spoken, it can run a full range of dialogue, including one-word cues, short

phrases, and even longer sentences.

Remember, any inner dialogue is self-talk. However, the shorter phrases that

we repeat to ourselves regularly pack the biggest punch. So not surprisingly

most effective self-talk takes an abbreviated form, especially during training

when the mind is focused on many other things. Research supports this idea

that phonetically simple phrases, logically associated with specific, timed

movements, correlate with a more successful performance. For this reason, it

is not surprising that most self-talk studies focus on training that involves

short phrases.

Research regarding the effectiveness of Self-Talk on improving motor

performance also suggests that specific types of Self-Talk are better at

eliciting certain benefits. For example, Self-Talk that is specific and

instructional in nature can be used to increase accuracy (Theodorakis, Y., et

al, 2000). Similar studies also confirm that motivation-oriented self-talk can

also be used to muster greater displays of strength and power.

Whether technical, instructional, or motivational the research-based

framework of self-talk also includes two key principles, as well as the

aforementioned five essential components. Let’s take a look at those now.

Two Key Principles of Self-Talk:

· Actions always follow thoughts.

· You should always focus on what you can or should do.

The first principle is fairly self-explanatory. Everything we do begins as a

thought- a choice. Athletes tend to make split-second decisions during

competition. The ability to do so can be essential to success.

Yet no matter how quick or instinctual the action, it always beings with

thought.

The second principle is perhaps made clearer by stating its opposite. When I

say that you should always focus on what you want to do, this means that

you should never center your self-talk about what you should not do.

Because actions always follow our thoughts, we might inadvertently lead

ourselves to do just that thing we are trying to avoid simply by focusing on it.

If I keep telling myself “don’t move” over and over again, the action word

I’m hearing is “move” and thus becomes an inner battle and possible

mistaken realization of the wrong intention. What I actually end up doing is

programming myself to want to move. If instead, I remind myself to “stay

still,” then the focus becomes on stillness rather than lack of movement.

In this way, use the power of intention to your advantage by using self-talk

that considers these two principles upon which effective self-talk is based.

As mentioned in the introduction of this chapter, there are five primary

components of Self-Talk that can be used as a guide to ensure your practice is

actually effective. The first lends nicely to the two principles we just went

over. Next, let’s review the five essential components of Self-Talk. Most of

these you’ll recognize from the discussion above.

Five Essential Components of Self-Talk:

· Self-talk is either positive or negative.

· Self-Statements are verbalized either overtly or covertly.

· Self-talk is either chosen or assigned.

· Frequency: Self-talk is more effective when used frequently.

· Self-talk is either arousing or anxiety calming.

Whereas positive Self-Talk should always be used over negative Self-Talk,

and greater frequency correlated with greater effectiveness, the other

components can fluctuate depending on the intended goal and/or the

environment.

Self-Statements are more commonly internalized versus being spoken out

loud, but the research doesn’t discredit either as being any less effective.

Similarly, Self-Talk cues or phrases that are personally chosen may lead to

greater intrinsic motivation, but there is also room to argue that specific Self-

Talk content or techniques assigned by a coach or mentor may have the

benefit of expert experience and external observations. Both can work well.

Which works best for you will depend upon your specific situation, goals,

and environment. Most people benefit from a combination of both.

This leaves the component associated with arousing or calming Self-Talk.

These are situation and state-dependent. If you need to be psyched up before

a big race, rousing Self-Talk can help you get to a high-performance, highspeed,

high-power zone. Whereas, if you are anxious or feel as though your

adrenaline is surging too much to focus effectively, more calming Self-Talk

will help you get to the optimum performance level. It’s smart to prepare and

practice both types of Self-Talk during practice so you can have them ready

when needed.

The Right Words: Interpretation vs. Content

The exact words you use during Self-Talk can be important, but there is no

master list of words that are or aren’t approved for usage. This is where

personalization beats method. Studies by sports psychologists reveal that the

way you interpret Self-Talk is far more powerful than the actual content or

literal meaning of the phrases used. This makes sense when you consider the

intimately personal nature of inner dialogue.

The right words will be self-supportive as opposed to self-pressuring, as laid

out by Edward Deci and Richard Ryan’s Self-Determination Theory. When

you being to practice more mindful Self-Talk pay attention to the emotion

attached to certain phrases and the level of motivation or behavior change,

they elicit. If your Self-Talk is empowering, positive, specific and taskoriented,

then you are on the right track. In contrast, you should avoid any

type of internal or spoken dialogue which is critical, undermines your

abilities, detracts your attention away from the intended targets, or creates a

sense of overwhelming pressure.

Putting Self-Talk into Practice

Taking all of this research into account, here are three ways you can begin to

mold your inner voice to become your own biggest motivator. Do this and

you’ll not only improve your performance and the likelihood of attaining

your ultimate goal, but you’ll also find yourself feeling more confident and

positive about life in general.

1. Listen mindfully. Pay close attention to what your inner voice

is saying, and how that message is being conveyed. Often our inner

voice is far more critical than we intend. When you notice

negativity entering your Self-Talk, take a pause and edit the

thought into more positive phrasing. Remember the emotion and

interpretation of each phrase are more important than the words

themselves.

2. Stay goal-oriented. The words we hear most often have the

greatest effect on our choices. Plus, Self-Talk is most effective

when it is oriented towards specific actions. If you really want to be

successful, keep your Self-Talk focused on what you want to

accomplish. If you need to do something better more consistently,

remind yourself more consistently.

3. A tone of choice. Your goals are your own. You have chosen

them for a reason and in doing so, you have chosen the route you

need to get there. So why are we always saying “I can’t” as if we

are forbidden? This type of language adds unnecessary temptation.

Replace “I can’t do that” with “I don’t do that”–which more

accurately implies personal power. You are in charge of your

thoughts and actions, no one else.

Exercise: Create Your Own Self-talk Words

One method for generating positive and effective Self-Talk words is to try the

‘I AM’ exercise. This idea is centered around imagining the ideal you and

describing this individual. This concept is discussed elsewhere in this guide,

but the I AM principle is especially effective in specific cases and with

specific goals.

If for example, you are entering a physical competition, such as a halfmarathon,

you want to create words about the ideal you finishing that race in

a timely, strong manner. In fact, there are two words right there.

I am … Fast

I am … Confident.

Grab your journal now, and write “I am” in large letters at the top of a blank

page and start to brainstorm ideas beneath. There is no limit to the words you

can use, but shorter, punchy words tend to work better. Also, consider your

association with each word. While I might find the word ‘driven’ to be

inspiring, you might not.

As a starting point, here are a few words that might give you a little

inspiration for creating your own ‘I am’.

Confident.

Powerful

Strong

Smart

Fast

Driven

Calm

Fearless

Hopeful

Wise

Noble

Fit

Diligent

Athletic

Any time you face difficulty, hardship or just need an extra boost, return to

your words and repeat them out loud three times and then three times in your

mind.

Your inner dialogue is a self-fulfilling prophecy. Use it wisely to improve

your performance. Remember, one of the most well-established principles of

self-talk is that the more it is used and repeated, the more effective becomes.

Moving forward, be mindful of eliminating negative self-talk and equipping

yourself with more potential-boosting positive words and phrases.

Try It. Why not start to practice this valuable mental training tool right now?

Spend the next five minutes letting your mind wander. Pay attention to the

phrases used and rephrase or refocus them to become more positive and goaloriented.

Train your voice to create a better you.

PART 3: CONCENTRATION

Mastering Visualization Meditation

Visualize To Realize

Maybe I’m a little biased in that I have already written about the very real

benefits of meditation in my book ‘How to Meditate in 2 Minutes’, or maybe

it’s because I have personally seen the great effect a few minutes of simple

meditation has had on my life, but I would recommend meditation, and in

particular visualization meditation as one of the most powerful tools for your

mind.

Visualization has already been discussed in terms of defining and motivating

your goals through the use of imagery but visualization is also a powerful

form of mediation when done in the right way.

Mastering this kind of meditation can teach you how to block everything else

out and focus entirely on your purpose until you find yourself realizing those

gains in real life. It sounds simple, or perhaps a little bohemian, but it’s

actually a complex and challenging tool to master with a solid scientific

foundation.

Bottom line, when completed successfully, meditation offers incredible

benefits for all of us.

This chapter will delve into what it really means to reach a state of

meditation, create a tangible list of general benefits, and reveal the steps

you’ll want to take to get started. Soon you’ll be reaping the rewards of

meditation just like some of your favorite athletes.

Surprised that sporting greats bother with something as hokey as meditation?

Actually, lots of famous sports professionals practice meditation to clear their

minds and focus their efforts. A few you may recognize include LeBron

James, Novak Djokovic, Kobe Bryant, and Derek Jeter. Jeter in particular

credits meditation with helping him handle pressures, navigate controversy

and keep his cool so he could focus on hitting those home runs. Coach Pete

Carroll of the Seattle Seahawks also specifically credits meditation with

allowing the team to win the 2015 Super Bowl.

Of course, you don’t have to be a professional athlete to reap the sports

psychology-backed benefits of meditation. No matter what field you navigate

from day to day, most people admit that while their physical demands are

challenging, it’s the mental component that poses the biggest hurdle.

When your mind is cluttered and unwieldy, you become distracted, and

distraction leads to mistakes that could hold you back from realizing the

gains you deserve. This is particularly true when we are under a lot of stress

and are unable to compartmentalize that erratic energy or deal with it

effectively.

So what do we need? To perform at your best, three things are required:

· Focus

· Concentration

· Drive

By fine-tuning your ability to tune-in (and ironically tune-out), you’ll be able

to destroy your obstacles without sacrificing the physical energy needed to

accomplish your goals.

But hey, I get it. This all sounds a bit vague, so let’s explore some more

specific benefits of practicing meditation along with my personal guide to

getting started.

Benefits of A Regular Meditation Practice

Here’s the secret, it doesn’t matter if you are old or young, an elite

professional athlete or an amateur golfer on the weekend, a high-stress wall

street broker or an independent bohemian artist. On a human level, we all

experience varying degrees of stress, anxiety, depression, and uncertainty.

Everyone has trouble sleeping at some nights because they are worried about

tomorrow, and at different times we all struggle with creating a good life

balance, especially if we are trying to nurture jobs and relationships without

sacrificing physical conditioning or athletic goals.

This means we can all benefit from a healthy tool like meditation to combat

the unpleasant by centering, emptying, and focusing on what it takes to

perform at the top of our abilities and really push those boundaries towards

whatever we define as success. With that said, let’s explore four specific and

tangible benefits of mastering meditation.

The Proven Benefits of Meditation

1. Reduce Your Stress

Reducing and relieving stress is essential to being able to perform at your

best. It is worth saying again that stress in any form is a huge distraction that

limits you from being able to give it your all. Research shows time and time

again that competitive athletes exhibit reduced performance when they

experience stress. The good news is that mastering meditation can help.

One study by researcher Tonya Jacobs of the University of California indeed

showed that being able to focus to the present through meditative techniques

results in lower levels of the stress hormone known as cortisol (Health

Psychology, 2013).

The best part is that when you are able to relax and clear your mind from

stress, you unlock more mental resources to enhance your performance. Plus,

you’ll learn how to stay calm during immense pressure, leading to a greater

sense of confidence.

2. Recover Faster (And Sleep Better)

A study from the Journal of Sleep (Belenky, 2003) clearly demonstrates the

importance of getting sleep, particularly for those who are engaged in any

form of physical training or sport.

Athletes who get insufficient hours of rest are more likely to exhibit

depression, anxiety, trouble focusing, poor motor control, and even weight

gain. You also probably know from experience that not getting enough rest

leaves you feeling slow, groggy, and unmotivated. By practicing meditation,

you’ll be able to avoid those unpleasant consequences, relax, and empty your

mind so you can get good quality sleep. When your body is properly rested, it

is able to recover from training or injury far more quickly so you continue to

make consistent improvements.

3. Super Charge Your Endurance

You may have heard that meditation can help you improve your endurance

and/or ability to withstand more discomfort for longer. This is one of the

most popular reasons athletes first pursue meditation, and for good reason.

By including meditation in your mental repertoire, especially when it

includes visualization, you can supercharge your endurance. That means you

can train your mind to allow your body to work harder for longer—allowing

both your training and your ultimate performance to be more effective. This

gives you a huge edge over your competitors, who may even be stronger,

simply by being able to outlast them. If you can tire them out, they’ll become

sloppy just as your optimal performance zone begins to peak.

4. Self-Awareness

Meditation sharpens your awareness of self and the world around you.

Being more aware can sometimes seem like a double-edged sword, however.

You become aware of what is happening around you and are better able to

react but you will also become more aware of yourself, your personality, your

skills, and even your shortcomings.

Taking a really honest look at yourself can admittedly be a bit uncomfortable

but it does have great benefits.

When we lift our blinders and take an impartial look at ourselves, suddenly

we can more clearly see what we are doing right and where we could use

more improvement.

Putting that awareness into action can really improve your game with more

focused physical and mental training, allowing you to become the very best

version of yourself. This will bring the confidence you need to discover,

maintain, and perform at your optimal performance zone.

Mastering meditation is actually a lot like mastering any new technique to

improve your athletic performance at a physical level, except this happens in

the brain.

There’s a learning curve that always starts out a bit uncomfortable, but with

time and practice, you’ll come to know it well and eventually learn to

practice without even realizing it.

By reducing stress and recovery times, and even boosting endurance while

making you aware of what areas need the most improvement, you’ll likely

find that meditation improves your life in many additional ways too. You

don’t have to take my word for it. Here’s a quick look at some of the research

before I reveal my step-by-step instructions for quickly mastering meditation.

How It Works: Sports Psychology Research On Mastering Meditation

You probably noticed that I used the term “optimum performance zone” a

few times while discussing the benefits of Mastering Meditation.

Have you ever felt completely in the zone? In that focused, calm and kick-ass

state of being?

This is the place we want to be as often as possible, and while there are no

guarantees what you are doing is correct, the feeling of confidence and ‘flow’

is truly empowering.

Any time you engage in an activity while in a heightened, optimal state of

being, you’ll naturally perform better because your mind and body flow as

one. This concept of an optimum zone transcends all sports, business

negotiations, and most mundane life tasks as well. In the zone, you are able to

display expert skill thanks to a combination of deep concentration,

confidence, focus, relaxation, and even a bit of self-transcendence.

Ok, so let’s not get into hippie-ville with this just yet.

Simply put, the biggest reason why meditation works so well at improving

performance is because the same descriptors can be applied to a state of

mindfulness. Thereby meditation mimics your optimal performance zone.

Both rely on maximizing the mind-body connection through focus and

relaxation.

In practicing meditation, you can learn to access this state more readily (De

Petrillo, Kaufman, Glass & Arnkoff. 2009). Staying focused during any kind

of sport of competition can be difficult because there are lots of moving

pieces to steal your attention. Meditation teaches and allows the practice of

fundamental concentration skills during not just the height of excitement, but

also during those mundane, repetitive trainings to ensure peak performance.

And while the benefits of meditation are vital for athletes, they also reach far

beyond sports by improving your overall health and sense of wellbeing

(Rechtschaffen, 2014).

Are you ready to start using meditation to help you realize real gains? In the

next section, I’ll provide step-by-step instructions to help you begin your new

meditation journey.

Exercise: Meditation: Visualize How To Realize Gains

So far, we’ve explored all the inspiring ways meditation can improve your

performance. Now let’s focus on how to use that information to visualize

your way to realizing impressive gains. Using meditation to visualize your

goals is one of the most powerful things you can do because when you

visualize something you take the first big step towards manifesting what you

see in your mind’s eye. Once you see it, you know what to do to make it

happen.

Hopefully, by now you already know roughly where you want to go and what

you want to achieve. During meditation, you might choose to use all of your

mindful focus to work backward from your goal in order to unwrap what you

need to do next.

Seeing your goal is good, but this more specific task of seeing yourself

completing the steps to get there can be far more effective in making things

happen.

It’s the difference between visualizing yourself at the finish line of a big race,

compared to seeing yourself there running, breathing, sweating, and pushing

through. One prepares you for the work ahead, while the other only prepares

you for the ending, but you still have to get there somehow. In meditation,

you can prepare your mind to focus and breathe during the moments of

greatest pressure or stress to help you continue forward.

Getting Started

There are lots of meditation classes available if you are in learning how to

master meditation in a group setting and indeed if you want to learn the

quick, effective methods I use, check out my book on the subject here.

However, what I have learned from experience is that meditation is incredibly

personal. So, after trying out a few group classes or yoga-based sessions, I

ultimately found that while I was getting more flexible, I made far more

progress on developing my meditation practice alone. You might also find

that you benefit more through teaching yourself.

I’ll lead you step-by-step through the basics, but this is one of those things

that you ultimately can only learn by doing. Afterward, you might choose to

experiment with alternate positions, breathwork, or imagery techniques to

find out what works best. Let’s dive in. In this exercise, you’ll begin by

centering and quieting the mind before working on your visualization.

Step 1:

Find a comfortable position, most likely sitting on a chair, unless you are

normally comfortable on the floor.

Close your eyes and become still. Breathe. Pause all physical movements as

well as any thoughts in your mind. Relax. Allow yourself to become aware of

your body and your breath. Notice how strong your muscles are, the intuitive

movement of your joints, and their ability to coordinate through life.

Step 2:

Move your focus from the entire body to one specific part, preferably that

most closely related to your immediate goal. Take note of how it feels, send

your gratitude for having served you so far, and for all the potential that

remains. You might rotate through additional body regions before moving on

to the next step.

Step 3:

Create and repeat your own mantra. If you don’t already have a personal cue,

use the first thing that pops into your mind. Short and sweet works best—

something you can use when you feel overwhelmed or need a reminder to

focus and be mindful of the task at hand. “I can do this” or “Be present” are

examples. Repeat this phrase to yourself five times while visualizing your

goal. By practicing this phrase during your personal meditation time, you’ll

charge it with motivational energy, making it that much more powerful when

used in the midst of performance.

(See chapter on Self-Talk and Power words, for more)

Step 4:

Now let’s add some breathwork. Inhale deeply, holding your breath for a

count of four before releasing slowly. Repeat this breathing in and out five

times to reset your mind and provide your brain with a fresh wave of oxygen.

Often when we are tense, we hold our breaths. By reminding ourselves to

breathe, we can release a lot of stress and accept a renewed sense of calm.

You can use this step any time you need to renew your game face and steady

your mind for the next challenge.

Step 5:

Now that your body and breath are centered, guide your mind towards your

goal. This can be simple and should be specific—something like visualizing

yourself completing twenty reps today instead of fifteen. Or, executing the

perfect side-kick. Or maybe acing that interview. If you aren’t in a hurry, take

the time to visualize your next big competition or meeting. See it going

perfectly and in detail. The more clearly you are able to visualize it going

well, the more confidence you will have to make sure that happens in reality

as well.

Step 6: Stay in this zone, visualizing and breathing for a couple of minutes.

Finally, take one last long breath and open your eyes. Keeping the visuals of

what you imagined firm in your mind’s eye.

The Final Benefit

Before ending this chapter, there’s one more benefit of mediation to add to

our list. The best thing about meditation is that you can do it anytime,

anywhere. While mastering meditation can take a few months or years,

depending on the individual, anyone can begin practicing right away.

Stop reading now and allow your body to become still. Breath deeply and

close your eyes gently. Leave the rest of the world behind as you breathe and

relax. Quiet your mind so that no worries or demands interrupt your

meditation. It can be difficult at first, but with practice, all things, including

meditation, can be mastered. Try it for yourself.

Mastering Mindfulness

Keeping your thoughts 100% in the game.

The term “Mindful” is an interesting one because when broken down into

more basic components we get ‘mind full.’ This phrase is the exact opposite

of what people after when they start talking about becoming more mindful.

Rather than filling your mind with a multitude of thoughts, to be mindful

actual implies an emptying of the unnecessary so we can become more aware

of the present moment. Perhaps then, a better way to think of it is being full

of awareness of your mind, rather than filling the mind itself.

However you choose to look at it, in honing your ability to stay mindful and

keep your thoughts 100% in the game, you will be able to perform at your

absolute best.

Yogis and monks have practiced mindfulness for centuries as a way to reach

enlightenment and it’s a process that has many connections to meditation as a

whole. Only in recent times has this type of tool been actively researched,

applied to sports and studied by sports psychologists. In doing so they have

learned that maintaining this oneness between body and mind can ‘up your

game’ profoundly and that mindfulness carries real tangible benefits, beyond

any hokey metaphysical ideas of nirvana.

Bottom line, if you can’t focus, then you can’t accomplish. You become

vulnerable to what is happening around you, reacting rather than creating

actions that work towards your goals. Real success doesn’t come from

following the crowd. Being mindful is a helpful way of being aware of what

is being dictated and what you are actively deciding and executing on your

own.

Think back to you’re the last time you were under pressure in a competitive

environment. Would you say that in the moments leading up to showtime you

felt 100% confident in your abilities? If you’re like most of us, then there was

probably a significant period of time when doubts, fears, or performance

anxiety got the best of you.

What about afterward?

Do you have a memory of feeling frustrated because you were distracted and

made a simple mistake that you never would have made during practice?

Sometimes our ability to stay mindful strays and lets us down. Mastering

mindfulness more fully won’t guarantee you never slip up, but it will boost

your confidence and greatly reduce the likelihood of making another mistake.

In my own experience, I have definitely felt more confident since starting my

own mindfulness training, and I have seen the same result in those that I

train. Too often we focus so much on the physical skills that we forget the

huge value in investing in mental training as well. Remembering that your

performance will always be a combination of the two is one of the most

important things you can take away from this book because it will give you

an enormous advantage over the competition.

Two additional side benefits of using these techniques to master mindfulness

are a sense of reduced stress and increased calm. This is perhaps the most

common reason people practice mindfulness. While effective, they are

missing out on a huge alternative potential. Psychologists now recognize that

mindfulness can help you develop an incredible mental edge over your

competition.

While few have argued the validity of a mental component being involved in

competitive success, it has taken decades for coaches and athletes to

recognize the right way to train psychologically. Mindfulness training is just

now being accepted as a valid means for developing physical abilities.

One of the biggest modern players in working towards this recognition is

psychology practitioner and research associate Dr. Keith Kaufman. In 2017

he unveiled his brand-new technique in a presentation to the American

Psychological Association. Kaufman insists that not only is mental training

important in any form of competition where opponents exhibit similar ability

levels but that it makes up to 50% of an individual’s ability to succeed in

such an environment.

As such, Dr. Kaufman paired up with Dr. Carol Glass and clinical

psychologist Timothy Pineau to develop the ideal training program for

Mastering Mindfulness to improve athletic performance. A lot of insight can

be gained by breaking down the major components of this research-based

program, the foundation of which is based on one sports psychology study

originating from the 1984 Olympics. In this study, 200 Canadian athletes

were evaluated and scored in three areas prior to the competitions.

· Mental Readiness

· Physical Readiness

· Technical Readiness

Interestingly, when these measurements were compared to the actual

performance of these athletes, only one such component proved reliable in

predicting how well an athlete performed. The most accurate predictor was

mental preparedness, which heavily outweighed physical or technical

readiness. It is interesting then to note that it has taken another twenty years

since to establish mindfulness training as a valid and respected component of

athletic conditioning.

It’s impossible to deny the importance of establishing a mental training

program that includes mastering mindfulness during pressure. This is the key

that sets many athletes apart. It is easy of course to be mindful in a quiet,

distraction-free zone, but it indeed takes dedicated training to be able to

maintain concentration and disconnect from strong emotions during

competition.

Anyone in any field can benefit from improved mental readiness, which

Kaufman equates to a developed practice of mindfulness. In fact, he assures

that the process is equally beneficial for athletes, teachers, and coaches alike

(2017, American Psychological Association). So how does this group of

researches define mindfulness? They equate mindfulness to awareness of the

present moment that is free of judgment. In other words, an ability to be

present and watch experiences as they occur without manipulation or

overthinking. In mastering this type of mindfulness, you can learn to shift

your attention away from any adversities or anxieties and instead focus full

attention on your performance. Sounds powerful, doesn’t it?

Based on this and similar research, the most effective mindfulness training

involves both informative and experiential components. A daily home

practice is highly recommended. The key is, to begin with the sedentary,

secluded mindfulness exercises that you may already be familiar with, the

likes of which are discussed in the chapter on meditation. Later, you should

introduce things like movement and ultimately start practicing during realworld

high-stress scenarios.

What’s interesting is that Kaufman’s studies have found that mindfulness

training doesn’t have to be limited to just meditation. I highly recommend

trying some breathing exercises to start, but you should really aim to apply

mindfulness to everything you do. Any daily task can become an effective

exercise in mindfulness. For example, paying greater attention to tastes and

sensations as you eat, being more conscious of your surroundings as you

walk from your car to the office, or even staying more in the moment during

your next conversation. When you apply mindful intentions to everyday

tasks, this is called informal mindfulness practice.

Of course, you should also practice in ways that are more relevant to your

actual competition. Workouts and practices are a great time to try on these

skills for the ultimate application. Remember, mindfulness can encompass

anything you do with full attention without letting your mind wander. When

you practice in a sport-specific or business-specific way this is considered

formal mindfulness practice.

We talked about being “in the zone” before. Whether you practice formally

or informally, reaching your personal high-performance zone should be your

overall goal. Master Mindfulness as one tool that can help you get to that

place where mind and body flow together, working in seemingly effortless

harmony. This is where all barriers to performing at your best melt away and

any sense of anxiety is pushed aside.

Big Problems Solved Through Mastering Mindfulness

Let’s take a look at more specific potential applications of mindfulness. Here

are five common performance problems with easy solutions that are rooted in

mindfulness. I’ll list them first, then we’ll briefly discuss how keeping your

thoughts 100% in the game will help you avoid each of these common

scenarios.

· Avoid getting psyched out before a big competition.

· Avoid getting hung up on mistakes.

· Avoid trying to control what you can’t.

· Avoid sabotaging self-talk during your performance.

· Avoid being too critical on yourself after an event.

Problem: Getting ‘Psyched Out’

Mindful Solution: Too often we focus our minds on what could go wrong

more than what could go right. As a result, we become anxious before the

competition even begins. It happens to everyone, but it doesn’t have to. Stop

psyching yourself out before the game with “what ifs.” The more attention

you give to something, the more likely it is to actually happen. Instead of

worrying about the negative, spend those pregame moments thinking about

the skills you have been polishing since your last competition and how much

progress you have made. Make a mental plan to do your best. If you have to

think about possible outcomes, think positively.

Problem: Getting Hung Up On Mistakes

Mindful Solution: We are all human. We are all going to make mistakes

every now and again, even once we have really mastered mindfulness. Things

go wrong; it’s all a part of life and competition. What is far more important

than always being perfect is knowing how to come back to the game after a

mistake. Use mindfulness to center to the current moment and let whatever

happened five minutes ago stay there in the past. If you spend too much

attention focused on that opportunity you just missed, odds are you’ll miss

the next one too. By getting back in the game quickly, you are able to turn the

table back in your favor more quickly. Dwell on the now, not on the past.

Problem: Trying To Control Everything

Mindful Solution: There are always going to be parts of the battle (be it a

physical fight, a verbal conflict or even a conflict of ideas) that you can’t

control, namely your competitor. Sure, you can use mental techniques to

throw them off their game or lead their reactions, but you can’t force them to

follow or fold. It can be overwhelming to think that your opponent might

have a faster arm, or that the umpires keep making calls in their behavior, or

the fact that that spectator won’t stop shouting. You choose where you put

your mind. When you are focused on the game and your own actions, none of

that really matters. Keep your cool and put all that frustration into changing

the things you actually have power over—like keeping a positive mindset.

Problem: Sabotaging Self-Talk

Mindful Solution: This topic keeps coming up because it’s important. We

are constantly having an inner dialogue with ourselves and too often that

entails tearing ourselves apart. If you think that the things we don’t notice

can’t hurt us, then you’re wrong. Stop sabotaging yourself. Your mind and

the language in which it is bathed ultimately determine your actions.

Becoming mindful means you can banish negative thoughts quickly and get

your head back in the game faster than the competition.

Problem: Being Too Hard On Yourself

Mindful Solution: Here’s a hard truth. You can always do better. In

hindsight, you will always find something that you didn’t do as perfectly as

you could have, but at least you showed up and tried.

Here’s another truth. You did 100% better than those people who didn’t even

try.

Let go of any expectations of perfection and instead focus on what you did

well and how you can do even better next time. Making a mistake, throwing

the wrong punch, saying the wrong thing or moving a few seconds too slow

provides an opportunity to learn, but don’t dwell on it. Accept what was and

move on to what is happening right now. If your opposition is wasting time

mourning their mistakes while you are busy focusing and preparing for the

next challenge—who do you think will be more likely to succeed? Yep, you.

Exercise: Learn Mindfulness in Five Minutes

Let’s get started with my 5-minute exercise. As mentioned before, it’s best to

begin in a quiet, private space, and then work your way towards practicing

the breathing and focusing techniques while in the heat of competition—

using everyday tasks as stepping stones along the way.

Applying this technique will allow you to slow your mind by controlling and

focusing your breathing. When you do this your heart rate will automatically

slow—which means you’ll feel less overwhelmed and anxious and more

grounded to the present. Obviously, this will take some practice to master,

and it won’t transform you from a novice to pro overnight, but it will improve

your game if you give it a chance and continue to practice consistently. I

recommend spending at least five minutes on mindful practice every day in a

variety of settings.

This practice shares many similarities with the exercises described in the

Meditation chapter, and indeed the skills are often interchangeable, but where

Meditation will more likely become a regular practice in the same location

each day, mindfulness is a skill you can take to the wider world beyond.

The key here is to engage all of your senses. The more senses you bring into

your awareness, the more rooted you will become in the present, and the less

space your mind will have to roam into the past or theoretical future. Try it

right now.

Let’s begin.

Step One: Easy Mode

Mindfulness at rest.

1. Allow your body and mind to relax. Sit comfortably in a chair

that allows you to remain upright while resting your feet against the

floor. Put your hands wherever feels comfortable—on the armrests,

on your thighs or a nearby table—whatever works for you, but

ideally not crossed.

2. The next step is simple. Just breathe. It sounds almost too

simple but many times throughout the day, especially during

training or competition, our breathing becomes shallow or strained

as we focus on other things. Just let it happen naturally right now.

Don’t do anything to manipulate it but instead relax and notice how

your body inhales and exhales on its own. Follow this for a minute

or two.

3. Now it’s time to bring in some more senses, all five to be exact.

Check in with each one separately. The goal here is to notice

without changing, judging, or relating. Just activate each sense to

become extremely mindful of your current state and environment.

You’ll notice a lot of things you might have been missing because

your mind was too occupied. Find the answers to these questions,

but don’t hurry:

· What do you hear?

· What do you smell?

· What do you taste?

· What do you see?

· What do you feel?

4. By this point, you should be nearing the 5-minute mark. How

are you feeling? Would you consider yourself more aware of your

surroundings than a few minutes ago? Do you feel calmer, more

centered? Hopefully yes, but if not, that’s fine too. It comes in time

and there is no need to judge.

5. Finally, take a deep breath, relax, and end your practice.

Step Two: Intermediate

Mindfulness in movement.

The next step up is to engage this mindful practice during activities around

the house or workplace. This is a little more challenging than sitting in a

quiet, uninterrupted environment but still do-able for most people. The idea

here is to gradually train yourself to engage mindfulness during daily life.

1. Find an activity you do every day that involves moving your

whole body. It could be, making a coffee, going for a walk or

cleaning around the house. Whatever it is, you should be moving

and engaging muscles.

2. Set yourself a timer for five minutes. (Or less if the activity is

shorter) A cell phone timer is fine.

3. Now, start your activity, but bring your attention to your

breathing. Just be aware of it. You don’t need to adjust it, although

you may find yourself taking slightly deeper breaths naturally.

4. Next, continuing your activity, bring your awareness to the rest

of your body. How do you feel? What can you smell and hear?

What can you see? Again, don’t judge, but also don’t forget to

continue your activity.

5. Finally, when the timer finishes, take a deep breath, relax, and

continue the activity normally.

Step Three: Hard Mode

Mindfulness under pressure

This is the ultimate test, but perhaps the one that also offers the most benefits.

If you can successfully engage mindfulness, even while under moments of

stress or anxiety, then you are truly on the way to mastery of this practice,

and you will instantly have an advantage over most people.

1. If you have a stressful event coming up, set yourself a reminder

on your phone to practice mindfulness before and during. If you

don’t know when such an event will arise (and often we don’t)

simply make a mental association; remind yourself to look at your

journal notes or to simply start by slowing your breathing.

2. When the adrenaline rises, and stress spikes, start by taking a

single deep breath.

3. Count to four as you in inhale, count to four as you hold it, and

four as you exhale

4. Repeat this action three times

5. Relax your breathing to a normal rate, which will probably be a

little deeper now

6. Bring your awareness to your other senses once again. What can

you see? What can you touch? How do things feel?

7. Practice this process for five minutes. You should find even

after stopping, that you are calmer and more focused.

Use these mindfulness techniques any time you feel overwhelmed or

unfocused. It is a great tool to use right before a performance. If you also use

it before your training, then it will become an automated habit. That said,

you’re probably wondering how you are going to use this 5-minute technique

after the competition has begun when you are in the heat of the moment and

need you to get your thoughts back in the game quickly. The answer has two

parts. First, this technique is for training, like the drills you perform during

practice or the bicep curls you perform to increase strength. The strength (or

mindfulness) remains even when you aren’t working out at the gym. Think of

it more like mental conditioning.

Second, I also realize that there are times during competition when your head

isn’t in the game, and you’re making mistakes, and you need a tool that can

work instantly. That’s why I’m going to share with you my secret bonus

exercise that you can test out in the heat of the moment. This trick makes use

of the sense of touch to immediately ground yourself back in the moment

when your thoughts are racing out of control.

Bonus: Emergency Mindfulness for Sudden Stress

Sometimes in life, sudden unexpected and unpleasant things happen giving us

no time to prepare. Or as is often the case, an event or interaction is so

stressful, we can barely remember the mindfulness process.

Your heart is racing, palms sweaty and you can barely remember how to

breathe, let alone what some guy wrote about mindfulness in a book you once

read. We’ve all been there and it’s not fun. So here’s a super-simple fast and

effective technique for triggering mindfulness for those extreme moments.

It’s not a long term solution and certainly no replacement for regular practice,

but if you need a bit of calm in a pinch, this is a method I and many others

have used, to focus under pressure.

Emergency Mindfulness

1. Hold your hands together, either palm to palm or fingers

interlocked. It shouldn’t be painful but if it’s uncomfortable that’s

ok. A touch of discomfort is actually helpful in this instance.

2. Squeeze your hands together tightly while you count slowly to

five and really focus on the pressure. Squeeze as hard as you can,

without causing injury. The idea is that the pressure and discomfort

distracts your mind from anything else.

If you want, you can pair this squeeze with a positive cue word or

phrase.

3. When you hit five seconds, release your hands fully. Now focus

all of your attention to the relaxation that arrives as you release

fully. Let every muscle go completely. Keep breathing.

6. Repeat these steps five times.

You quickly should feel calmer as you become focused in the

present, the pressure of your hands and the release. Keep running

through this process until your thoughts slow down and you regain

control. Remember that while this technique is effective, it’s no

replacement for regular mindfulness practice.

Good luck!

Mastering Patience

Mental Fortitude

They say patience is a virtue. We live in an age of instant gratification, where

we are conditioned to want everything right now. We are bombarded by

messages encouraging us to ‘act now’ ‘live for today’ and ‘seize the

moment’. These slogans are all well and good, but they create a culture of

quick-fix junkies. A world where no-one has any composure or fortitude.

In both martial arts, sports and in life, one thing always holds true. Timing is

everything. Pairing the right actions with the right timing creates the

moments that truly define our success. In order to react the right way at the

right time, many components must come into alignment.

· The right speed

· The right amount of power

· Solid coordination

· Mindfulness

· Trained reflexes

· Experience

When choosing the right timing means the difference between falling flat on

your face or finding great success, it becomes essential to master patience.

With patience, you are able to wait until all these pieces fit together just right.

If you are in a competition, you’ll wait for the right time to strike. Likewise,

in business, you’ll recognize the right time to take that calculated risk. In

relationships, you’ll learn the right moment to ask that important question.

It really is all about timing.

Another powerful benefit to mastering patience is not just the ability to wait,

but the ability to continue to push through even when it becomes painful or

frustrating. Though you should always follow safety precautions, this can

really help when you are pursuing any type of physical conditioning or

training. Huge gains can be realized when you are able to tough it through

those uncomfortable moments. This is exactly why patience is considered one

of the most important aspects of mental toughness.

Physical conditioning makes you physically strong, but are you mentally

strong? Are you disciplined enough to practice patience? It’s something we

all struggle with, especially in the modern world where many things happen

instantly. Delayed gratification can seem a bit foreign, but it’s worth it in the

end.

You’ll also need the patience to stick with your plan and follow the right

training path. It can be tempting to push through an advanced workout

because you are excited to try an impressive technique, but in most fields, it

is more important to master the basics first. Don’t be too stubborn to wait for

precisely the right moment.

If you don’t wait, you actually run a huge risk. In martial arts, you run the

risk of straining a muscle or even sustaining a major injury that will hold you

back.

It’s the same in the business world, if you propose a huge overhaul on your

first day, or make radical comments, you’ll probably get laughed out of the

room. However, if you wait until you have developed some experience, a

proven track record, and the respect of your peers, then they will be ready to

listen and take you seriously.

Patience is king. So let’s move on to how it works.

How Do You Master Patience?

The key to mastering patience is to engage the mental training techniques you

have already learned. Being mindful and focusing on all the right things will

help you master your timing. This is equally true in competition, business,

and personal relationships.

Some people are naturally more patient than others. It shows in their ability

to find the right opportunity to shine—in their inherent ability to wait. For

others, it can be a bit challenging. I’ll admit that I have struggled with

patience at times myself. Most of us get frustrated waiting in long lines or

when we get stuck in rush hour traffic. Mental training can help with that too.

To evaluate your starting point, use the test below to determine how patient

you are today. Be honest with yourself. By creating a baseline, you’ll know

how much time and effort to dedicate to mastering patience.

Are You Naturally Patient?

To gauge how patient you are, ask yourself how often you experience each of

these signs in a typical day. For a more performance-based answer, then ask

yourself how often you experience them during a competition. Answer:

always, sometimes, or never.

· Short or shallow breathing

· Tense muscles

· Clenched fists

· Fidgeting legs or feet

· Irritability

· Anger

· Anxiety

· Nervousness

· Feeling rushed

· Hasty decision making

· Erratic behavior

If you mostly answered never, then you are already fairly patient and a quick

refresher might be all you need to reach a state of mastery. Fortunately,

patience is a skill that can be learned by anyone. So, don’t be discouraged

even if you answered sometimes or always to nearly every entry. Remember,

awareness is the first step towards lasting change.

Exercise: Putting Patience Into Practice

Professional Golfer Gary Player confirms that “Patience, practiced correctly,

is a powerful mental tool that unlocks so many other positives and that will

also give you the kind of perspective others may lack under pressure.” As

with many mental techniques, it is always smart to practice mastering

patience in a variety of environments including the privacy of your own

home, during training, and during competition. This provides an opportunity

to master the basics as well as apply them during the height of pressure and

adversity.

While some people are naturally more patient than others, we can all use a

little practice. Whenever you being to feel impatience, it is ideal to try and

shift your mindset as quickly as possible. The longer you allow those feelings

to permeate, the deeper they root into your psyche. Here are a few steps you

may want to follow.

Try It Now:

1. Start with your breath. Inhale slowly and deeply as you count to

ten. Recall that this helps you relax and slow your heart rate. It also

shifts your focus away from the situation that is testing your

patience. Repeat this step until you begin to feel more centered.

2. Now work on relaxing your muscles. Consciously visualize

them releasing all of their tension. It might help to do a full body

check working from your toes up to the top of your head.

3. Slow your movements. Remember the old adage: fake it until

you make it? When you stop physically rushing around, your mind

starts to feel less hurried as well. Act patient and you will be more

patient.

4. Engage your mind. See if there is a better way to approach the

situation that would make you feel less stressed.

5. Repeat the focus word “patience” in your mind three times and

try to emanate its meaning.

This is a good start. You can follow these steps any time you begin to feel a

build-up of pressure. There are actually a lot of additional things you can do

to master patience even when you aren’t feeling stressed. Let’s review three

super-effective techniques.

Delayed Gratification

One of the best ways to get better at being patient is to simply practice

waiting. One study from the Journal of Psychological Science found that

people who waited for something were actually happier in the long run. You

can find happiness through patience too. Try making yourself wait for little

thing every day. For example, next time you have a glass of water, wait a

little longer between sips. Or if you’re watching a show, don’t skip the

commercials, instead practice waiting for your content to come back. The

more you practice waiting, the more patient you will become.

As a quick exercise, next time you boil a kettle to make a cup of tea or coffee,

let the kettle boil and just be in the kitchen, calmly observing it. Don’t judge,

get frustrated or angsty. Just be present and aware of the noise it makes, the

smells of the room and the sights of the steam.

In fact, much of patience practice comes down to this kind of mindfulness;

the ability to just be and wait, instead of overthinking, predicting or

anticipating.

Active Listening

Another way to foster patience is with other people. Often, we rush through

conversations, spending more time planning our responses and waiting for

the other person to stop talking when we should be actively listening. Give

people your full attention. You’ll learn more and, be less likely to become

aggravated and others will see you as more approachable.

As an example of a quick way to precise this, ask a friend to tell you about

their ideal holiday destination BUT without mentioning the actual location.

They can talk about the weather, people, sights etc, but not the actual country

name.

After a couple of minutes, you must repeat the main three or four things they

most like about the place and then take a guess on the location itself.

Repeat the exercise, with the roles reversed.

Recognize Your Triggers

By beginning to understand what triggers your impatience, you’ll be better

equipped to work through the source and/or avoid situations that make you

frustrated. Take a few minutes to write down some of the things that stress

you out. What aspects of your sport or activity makes you anxious, angry,

rushed, or overwhelmed? Keep an active list so you can add to it as you

become more mindful of the way you react to your environment. You can

also review the list from time to time to gauge your progress. Once you

master patience with the mental techniques explored in this chapter, you’ll be

able to cross a lot of today’s triggers off from your list.

Keep paying attention to the way you react to various situations. Often

simply becoming more mindful of our reactions, we learn to control them

more successfully. Also, learn to recognize when the thing that is making you

frustrated is actually distracting you from your goal. Take note and remind

yourself to get back on track.

PART 4: RESPOND

Reading Your Opponent

While the following tips readily apply to combat arts like martial arts, since

they involve a direct one-on-one competition where an opponent is facing off

against another and reaction speeds are crucial, the same tips are also

invaluable to anyone entering competitive sports. Your ability to read an

opponent, and pro-actively move in a timely manner is one of the most

advanced skills you can develop, but also one of the most effective.

When it comes to physical conditioning, fighters often focus on improving

their own skills. Making themselves faster, stronger, and more accurate.

What they neglect is the mental aspect of reading their opponent. Being faster

isn’t always better if you aren’t reading the cues to anticipate what your

opponent is going to do next. Part of this is as simple as paying attention, but

the real magic is anticipating what will come before it happens.

For instance, imagine you are in the middle of a heated match. Your

opponent moves forward with a jab. You saw their elbow slightly roll back

and were able to put your hands up quickly to defend yourself. They follow

up with another jab aimed towards your chin and you instinctively move your

block just in time. This is a good start. You are seeing and reacting quickly,

but what happens when out of nowhere they deal a hard, left hook to your

lower ribs. The pain shoots through your chest.

Some competitors would shrug their shoulders and accept that the move was

unpredictable, but was it? What if there was a way to not just react but to

guess what will happen beforehand? This is a mental skill called anticipation.

It works a lot like predicting the weather, except that your brain is hardwired

to determine what is about to happen. The key is to develop this perception

skill to your advantage.

Your defense relies just as much on reacting as it does on being able to

foresee your opponent’s tactics. The longer the warning, and the more aware

you are of the patterns, the better you will be able to choose the right

response quickly, leaving less of the game to chance.

The Process of Blocking

By looking at the psychological process of blocking a punch, experts have

been able to unlock the pathways to improving the speed and accuracy of

predicting an opponent’s next move. This process is exceedingly complex

and involves many different skills working together. For example, saccadic

eye movements must rapidly scan for multiple cues while your opponent is

constantly moving. Meanwhile, when a valuable cue is identified, your eye

must pause and perceive more details such as speed, location, and trajectory.

This information is sent to the brain where you’ll need to be prepared to

interpret the cues quickly to plan your own reaction while continuing to scan

for additional cues. Meanwhile, your brain sends chemical and electrical

messages to your nervous system to notify your body to prepare for certain

counter movements. All these things have to work together in order to make a

block before you are hit.

The process isn’t always this straightforward either. Sometimes your

opponent will attempt to fake you out, or you’ll add more steps yourself by

doing the same. These feints confuse the system by indicating one action

while following through with another. In essence, it scrambles the telltale

patterns. This type of deception has been employed by martial artists for

centuries. They are also popular in warfare strategies because they work to

confuse the mind, so much so that many martial arts masters, such as

Yoshinori Kono refer to feints as a kind of perceptual warfare.

Sports psychologists have worked for decades to uncover the process of

anticipation and exploit the science to improve athletic performance. Much of

this research has focused on comparing the anticipation skills of experienced,

expert athletes to those who are just learning. The goal of these careful

observations has been to identify the skills and characteristics associated with

better opponent predictions. Sure, speed and strength are essential for early

anticipation, but studies suggest that there is more to it than just physical

reaction time. The difference is found in the hard wiring of the brain. So, let’s

explore ways to train your brain to read your opponent sooner and more

accurately.

Kinematic information, and mimicking.

Kinematic information may sound like some kind of Korean movie database,

but it does, in fact, refer to the processing of movement and the information it

creates.

Research shows, by processing kinematic information quickly, skilled

athletes can anticipate the actions of their opponents earlier and more

accurately (Unenaka et al., 2018). Kinematic as a term describes data that is

in motion. Your opponent is probably in motion while you are trying to make

your predictions, and studies suggest that you should be moving too.

The first tip for understanding your opponent is to move like them. Mimic

them. Or;

Do what they do.

One way to improve your predictions is to ensure your motor cortex is

activated while making your observations. This stimulates motor simulation

of the opponent’s actions in your own motor system. In other words, by being

active and at the same time mimicking your opponent’s moves, you can be

more accurate. This is likely because in imitating their movements, you begin

to access similar motor commands and thereby enable sensory consequence

prediction.

The easiest way to establish a baseline for predicting how an opponent will

move is to do the same thing yourself. If you see a person running on TV,

you kind of know how that feels, but if you go out and start running yourself,

you find a world of sensations which you didn’t know existed.

Your Brain Is Always Making Predictions

With or without your active participation, your brain is already busy making

predictions all the time. This skill is actually already hardwired from

evolution to assist your survival. Think about it. What happens when you see

an object headed towards you? Whether a kid in the park has misaimed their

disk or a large predator jumps towards you from the other side of the TV

screen, your involuntary reaction is to flinch, even before the cue enters your

perception. According to researcher Mattias Ekman, your brain is always

fast-forwarding what it sees in the environment in order to predict what

happens next (Chen, 2017).

Most of the anticipations we create are associative in nature. That’s why

more recent sports psychology research is beginning to focus more attention

on the way your brain reads and anticipates movement. Using brain scans

taken while participants watched moving dots, Ekman’s team was able to see

the specific sequence of brain activity in the visual cortex (Chen, 2017). By

later eliminating part of the sequence, they were able to see that in later tests

the brain autocompletes the full sequence. And not only that, but it performed

the sequence twice as quickly. Based on what it learned, the brain made its

own prediction of what would happen next, unbeknownst to the participant.

This research tells us that all the information is available. The problem is that

we don’t always tune in to listen until it’s too late.

Reading Your Opponent: Beginner vs. Expert

The trick to reading your opponent well is to mindfully engage with the cues

that are already available. In order to do this, you’ll need to know what kind

of cues to look for, and also have the ability to see them. This can take some

practice in conditioning your brain to focus on the right things. You’ll also

need to be able to quickly interpret what all this information means.

Fortunately, you’ve already learned that it is fairly easy to train your brain for

this. All it takes is some practice.

One skill you’ll need to hone is visual acuity. Recall that this isn’t as simple

as seeing with 20/20 vision. Good eyesight can help, but you’ll specifically

need to develop dynamic visual acuity-or the ability to accurately perceive

your opponent when they are moving. Your brain’s visual search behavior

will also play a part by developing and using efficient patterns to quickly

scan your surroundings and pick up on the vital cues you need to formulate

anticipations.

Mental skills necessary to read and process cues:

• Visual Acuity: The ability to see well

• Dynamic Acuity: The ability to perceive objects in motion.

• Visual Search Strategy: Patterns and speeds at which your eyes

scan cues.

Here’s an interesting fact. When your eyes fixate on an object, your field of

vision automatically narrows its focus. This means movement outside of that

focus has to rely on peripheral vision if you are fixated on the wrong thing.

For example, if you are watching your opponent’s arm when they are actually

about to initiate a kick. This is why constantly scanning and quickly

processing those cues is important, otherwise, you’ll get distracted by all the

wrong parts. So, in addition to quick processing, it is also important to know

what cues are important.

Part of that knowledge comes from experience, but the difference between

the cues that beginners look at compared to experts isn’t significant, so the

bigger advantage comes from knowing not what to look for but actually how

to look and how to use the information that is perceived.

In many sports, including but not limited to martial arts, an opponent will

give away subtle clues in their posture. Paying attention to the way they stand

is your best source of information about what they are planning to do next.

An expert and a beginner can both observe this posture, but the expert is

more likely to make the connection between a subtle weight shift and a

particular attack. This grants experts more advanced anticipatory skills. They

are able to make the connection because of patterns they have seen before.

Every opponent will display behavioral patterns if you are engaged enough to

look and your mind is prepared to process.

You will always find patterns between an opponent’s cues and their next

moves. Experience will tell you which cues to follow most often, which will

grant you better response selection and more advanced tactical decision

making.

Exercise: Train Your Reflexes

Many aspects of reading a person can be quite subtle, but in the case of large

motor movements, the actions they take should be easier to predict. Here’s a

martial arts exercise I like to include in my class, that not only improves

reaction times but also gives students a chance to look for body language

indicating an incoming movement.

You will need three people and a pair of focus pads (or something soft to hit)

1. One person, our pad holder, has a pad in each hand (kept low

for now) and stands facing the other two at a distance further than

arms reach away

2. The other two (our punchers) line up, feet behind some fixed

point, and face the pad holder. They assume a guard of some sort,

hands ready to strike.

3. The pad holder then raises his/her arms quickly, bringing both

up at the same time, parallel to their shoulders.

4. The punchers have to spring forward and hit the pad directly in

front of them with a fast single jab, and then step back behind the

line.

5. Whichever of the punchers strikes the pad first, wins. As

decided by the pad holder.

6. The first puncher to win three times is the victor of that match.

He/she then assumes the role of the pad holder.

The exercise can also be repeated for other strikes and kicks, with

the pads at different heights for variation.

This fun little exercise is obviously focused on martial arts, but can also be

applied to anyone and adapted for multiple sports. The idea being that as the

attackers repeat the action of springing forward and making the strike, they

start to eventually learn what cues the pad holder gives, right before he/she

raises the pads.

Most of the cues to indicate a movement will in fact, often not come from the

arms. To raise the pads, our holder will be engaging their hands, lower arms,

and upper arms, but the shoulder movement and a tensing of the torso will

often show fractionally before their other movements. This will be incredibly

fast and subtle, but practice will give you the chance to look for these cues.

Improving Perceptual Predictions

Now you may be wondering how you can improve your ability to make use

of your opponent’s cues just like a master. The answer is simple. For the

most part, you just need to practice. However, I do have a time-saving secret

for you. While the practice you have on the mat will be most specific and

beneficial, you can also train your mind to process cues faster and more

efficiently by using more passive brain exercises. Watching sports, for

example, can help wire your brain to watch the action and predict what

happens next, especially if you are moving and mimicking their actions at the

same time.

Another thing you can do is to continuously practice your activity and then

gather feedback. A great way to do this is to record your performance on your

phone and watch it back. Your brain can only process what it sees, but you

might actually learn about cues you are missing by watching the video,

asking your opponent or partner or an outside observer. Also, just being

aware of your own cues can aid you in learning what similar cues your

opponent might be presenting.

I’ll give you two very common examples from martial arts right now.

1. The kick tell. If your opponent is about to kick off a front leg,

they will almost always rock their weight to the back leg

momentarily beforehand. This is because it’s almost impossible to

kick with a fifty-fifty weight distribution across both legs.

2. The eye tell. If your opponent is planning a specific punch or

kick, to a specific part of your body-perhaps a spot where your

guard is weak, their eyes will flick back and forth to that spot

before they move. This is an instinctive movement and hard for

them to hide. It’s quick, so you have to watch for it, but it’s a great

cue to look for.

Next time you spar, see if you can spot these cues taking

place.

That, said, these are my cues. The things I notice. You need to develop your

own. As a quick exercise, grab your journal and open a new page for the next

person you will meet. Whether this will be a meeting at work, a friend or an

opponent in sports.

1. Jot down their initials at the top of the page

2. Next, write four of their mannerisms or most common

behaviors. Really think about them and picture them in your mind.

3. How do they speak? Move? Act?

4. Attend your meeting, sport or event and observe the person

again.

5. Afterward, look back at your journal. Were you correct? Do you

have more to add?

Simple exercises like this help us become more aware of people and their

patterns.

Exercise: Open your Awareness

Perception and prediction are actually quite easy to practice. All we need to

do is switch off the autopilot and start to become aware.

The next time you take a walk down the street, enter a building or head to the

coffee machine at work, instead of running on automatic, open your

awareness to what’s happening around you. See if you can pick up on

patterns in people’s movement and actions.

Whether you are at the park, training at the gym, or in the middle of a match,

pick a person and try to guess what they’ll do next based on their behavior.

The more aware you are of your surroundings, the better you’ll be able to

recognize patterns (Tyson, 2015). Your brain is already wired to recognize

and complete patterns. All you have to do is mindfully feed it cues to process.

Practice is always the way to train your brain. Once a day, make a game of

perceiving, predicting, and reacting. For now, let’s test your current instincts.

Review this list and answer “yes” or “no” to determine how aware you are of

the cues in your everyday environment. The more accustomed you are to

noticing and reading cues, the better you will be at doing it when you

compete. Are you aware of the cues in your environment?

1. Can you identify a friend or colleague from behind, purely

based on their gait or posture?

2. Can you predict the next movement from a participant in a

sports event on TV?

3. Are you able to tell the difference between a fake or genuine

smile?

4. Are you able to guess a person’s profession based on their

appearance?

5. Can you tell what your friend is thinking before they say it,

based on body language?

6. Have you noticed that a higher number of people are lefthanded

in certain professions?

7. Can you name one cue that an opponent is about to initiate a

movement with their non-dominant side?

How did you do? Don’t feel bad if you didn’t score all that well. Awareness

is the first step towards improvement. Now you can go forward and practice

observing cues. The more information you take in, the more you can start to

build patterns and make accurate predictions. Keep training your brain and

soon you’ll be reading your opponent and smoothly predicting their next

move.

How to Become Assertive

Confidence on the mat and in life.

One trend that is ever present both on the mat and in real life is the constant

interpersonal power struggle. In martial arts especially, each matchup will

come down to who is able to be most assertive in implementing their training.

But additionally, relationships outside of the competitive circuit also tend to

exhibit a tug-of-war between wills. The key to successful navigation of these

struggles isn’t so much a matter of establishing dominance as it is a matter of

being able to speak and act confidently.

In any interaction, two roles typically form. The Alpha and the Beta. Here,

being assertive is key.

Without this ability you’ll often find yourself taking an unfortunate

submissive role, allowing others to take control. When you are in a match,

are you more likely to launch the first offense, or do you maintain a defensive

stance, waiting to see what they throw at you? When you have an issue with

someone do you talk to them about it or hope they change themselves?

When you wait and respond, you give up some of your power to your

opponent, allowing them to establish more dominance. This makes it a lot

more difficult to be successful.

You might think that the assertiveness you exhibit while competing in sports

is different than what you display at work or in your personal relationships,

but psychological research finds that this isn’t the case. The assertive

tendencies a person displays in sport are similar to those they show in daily

life, and one can be predictive of the other (Bredemeier, 1994). Applying this

information to your mental training means you can improve your

assertiveness across the board.

One of the most recognized sports psychology studies found that social

assertiveness is actually “a key ingredient for effective communication and

athlete satisfaction” (Connelly et al, 1991). This study has been a major

foundation for further research in the field.

Let’s explore some of some the results with real-world applications.

Assertiveness vs. Aggression

Having the assertive confidence to speak up for yourself, or defend yourself,

is important to all types of success. Being assertive when necessary is a

valuable life skill. The mental training techniques in this chapter will reveal

proven strategies for boosting your assertiveness.

First though, is important to establish a clear differentiation between

assertiveness and aggression— and the relationships between them (Keeler,

2010). For one thing, aggression is often associated with rage or loss of

control, a sort of lashing out. No one wants that. It’s not positive or

productive.

What assertiveness really means is that you are able to speak up and make

your will known in a way that makes others stop, listen, and take notice

without being openly aggressive or out of control.

One pathway to developing assertiveness is through building self-esteem and

self-confidence. A sense of competence can be gained through training and

developing both athletic and communication skills. Focusing on your past

successes and personal proficiencies will allow you to remind yourself that

you deserve to win and be heard just as much as the next person. Often, we

are afraid to be assertive not just because we think ourselves less worthy, but

also because we think it is rude to override someone else’s will.

The Foundation of Respect and Sportsmanship

Assertiveness isn’t actually an overriding of another’s feelings. It is really

based on mutual respect both for yourself and for your competition or

companion. With assertiveness comes more effective and diplomatic forms of

communication. This is because when you are assured of your own skill,

feeling, or idea you can find a willingness to allow others to also express

themselves. When everyone is respected, conflicts become far easier to

resolve.

You’ll also discover the confidence to think and act directly. Beating around

the bush is never as effective as getting straight to the point. When you are

assertive you have the power to deliver your message clearly. On and off the

mat this means more respect all around.

You’ll also find yourself less stressed when you are able to be more assertive

because you will be less likely to experience performance anxiety and more

likely to succeed (Fletcher, 2009).

Some people are naturally assertive, but it is a skill that can be mastered by

anyone. Foster assertiveness to improve your sports performance as well as to

make it easier to speak up in meetings, make friends, maintain healthy

relationships, and even ask for that overdue promotion. As you continue

reading this chapter, keep in mind that is assertiveness is less about being a

bully and more about expressing yourself confidently and nurturing a fighting

spirit.

How To Be More Assertive

The way you currently communicate and exert yourself is likely a result of

your life experiences thus far. As such, it can take time to rewire that

conditioning. We tend to use the same types of communication over and over

again until it becomes an ingrained piece of our personality. That said, you

can always change if you want to. Everyone can benefit from learning a

healthier and more efficient way to express their will.

The first step is becoming more aware of the way you currently communicate

with others. For example, when others are voicing their opinions, do you tend

to speak up or remain quiet? Are you able to say no when you want, or do

you tend to commit to things you have no interest in? Do you initiate an

offense, or do you wait to defend and respond?

Once you are more aware of your starting point, you can work on making real

progress. The key is practice. Literally, practice saying what you want to say

out loud. It can feel awkward at first but if you can’t tell yourself, who can

you tell? You can also practice with a friend. Below I’ve listed the three big

things most people struggle with. Practicing these three things will allow you

to retrain your mind to be more assertive.

Say No: Most people struggle with turning down requests, often because we

feel obligated. However, you really are in charge of how you devote your

time and energy. Remember, life is short. Practice asserting your right to say

no. Be direct, and don’t feel like you have to offer an explanation. If pressed,

keep it brief. Express your will without feeling guilty.

Use Body Language: Not all of your communication is found in the words

you speak. A lot of it comes from where you hold your hands and the shape

of your posture. Practice acting more confident by standing tall with your

shoulders back. You can even lean forward a bit to show that you are not

intimidated. Maintain confident but relaxed eye contact and avoid crossing

your arms or even your legs.

Use I Statements. Practicing saying “I” instead of “you.” This is a great way

to express yourself in a more assertive way while also avoiding being

accusatory or critical. Instead of saying “You can’t do that” or “You are

wrong” say “I would appreciate it if…” or “I disagree.” When expressing

yourself, your words should be first-person.

Remember to start small and try to keep your emotions in check. Any form of

conflict can bring a lot of anger or frustration. For some people, there is even

a tendency to cry. You might be relieved to learn that all of this is normal.

Still, none of it will help you navigate toward good resolutions. Practice

being calm, taking deep breaths, and speaking confidently.

Exercise: Practice Being Assertive Right Now

You can practice assertiveness anytime alone or with a friend. You’ll likely

feel more comfortable if you can polish your skills with a personal

acquaintance before you try them out on your boss or during a big match.

Give it a go right now.

Keep in mind that every skill, even mental ones, take repetition to master.

You won’t go from timid to assertive overnight, but you can make good

progress every day.

1. Find a mirror.

2. Talk in an assertive manner. Confidently state something that

you want, something you think, and something you feel. Example:

a. I want…to win.

b. I think…I’m ready.

c. I feel...assertive.

3. Pay attention to your voice and body language. Are you

standing up tall? Was your voice calm and even? Are your arms

down to your sides?

4. Use your observations to make adjustments.

5. Try again, be more confident this time.

Repeat these steps every morning to start your day in a more assertive

manner. You’ll notice a big difference in all of your interactions. It may take

some practice; so be patient. Sometimes you’ll feel more assertive than

others. However, you can always take notes and do better next time. The

more you practice being assertive the more natural it will become. And check

in with yourself from time to time to ensure that your assertiveness doesn’t

transition into aggression. When you are truly assertive, you will be better

equipped to shape the outcome you want.

Turn Pain Into Power

How to take a hit and keep on kicking.

We all like to think that we are strong and invincible. The truth is that we all

feel physical pain in much the same way. And it is inevitable in sports,

physical training and in things like martial arts that you are going to take

some hits—some very painful ones at times. It happens during training,

sparring practice, and also during competition. After all, competitions

wouldn’t be very fun to watch if the fighters were stopped every time they

were tired or achy. Instead, they must be able to take that discomfort and fuel

it into energy and motivation. This is something that can only be done in the

brain.

So, how do you embrace the bruises of life, the black eyes, the tired muscles

or the mental fatigue?

Here’s the tricky thing about taking a knock. Sometimes pain is a sign to

back off, and other times it is a signal to keep going. Often when your

opponent hits the hardest is when they are feeling most desperate. You can

use that to your advantage. If you realize they are acting aggressive and not

paying attention, you can throw them off their balance with a small fake-out.

You can also see pain as a motivational tool to push yourself harder. Studies

by Sports Psychology Coach Greg Chertok have concluded that while

discomfort is a part of any type of athletic performance, your perception of it

and subsequent reaction are what determine how much it affects your overall

performance (Podlog, 2016). When you are able to embrace the pain of a hit,

you can push past ordinary physical limits. However, you can only do that if

you know how to retrain your mind.

Changing How You Handle Pain

You might be surprised to learn that you likely can already tolerate more pain

than most people. This is based on a German study which concluded that

athletes and regularly active individuals can tolerate more pain than nonathletes.

The difference, however, wasn’t in the amount of pain perceived.

They felt the pain, but they simply developed more effective coping

mechanisms. This is due to their ability to push through the discomforts of

repetitive and often challenging training. In some ways, they become

accustomed to pain such that it no longer affects them as severely.

How are advanced athletes able to ignore the pain signals that their muscles

sent to their brain? Part of the answer is developed tolerance. Another part is

the way they train their brains to translate those pain messages by applying

coping mechanisms.

Six Mental Combat Pain Coping Strategies

You can’t change the physical experience of pain, but you can use coping

strategies to redirect your attention and transform your discomfort into

motivation to push further and harder. During a big event, there is a lot going

on every second. This gives you many other things to focus on, besides the

physical pain. Remind yourself that there is still work to be done, and brush

the pain away by employing one of these six coping strategies—or any

combination of them. With a little practice, these tricks will help you surpass

your limits and find the motivation to push through to a win.

Apply Mindfulness: Mindfulness has long been associated with better pain

control. Use your mindfulness training (as explored elsewhere in this guide)

to focus more on what is happening and what you need to do next, instead of

the pain associated with the hit. Tune in with your body just long enough to

differentiate between temporary discomfort and an actual injury, then move

on.

Expecting the Hit: Pain is easier to deal with when you know it is going to

happen. You can prepare your mind to expect and embrace a hit. This way

pain doesn’t set off a panic that something is wrong. Know that hits are likely

to happen and plan how you will choose to react. You’ll find it easier to

shrug off the pain and focus more mental energy towards the fight.

Perceive Discomfort as Power: Every sensation you feel, including pain, is

just a message from your body. Instead of associating pain with negativity or

weakness, train your brain to perceive pain as power. Use the associated

adrenaline surge to power towards your peak performance level. Envision the

pain as a jolt of energy moving towards your muscles.

Focus on The Next Mark: Pain is easier to accept in small increments.

Motivate yourself to continue on despite the pain by pushing through to the

next minute. Keep resetting the target marker until you have propelled

yourself towards the finish line. Scientific Director of the Association for

Applied Sports Psychology Dr. Angela Fifer notes that while pushing through

until the end of the match may seem like too much, you can get coax your

mind on to the next marker, or the next breath until the pain recedes.

Breathe Through the Pain: Speaking of breath, you can slow your heart rate

and focus your mind just by controlling your breathing. Take slow, deep,

controlled breaths. Envision the pain leaving as you exhale. With practice,

you’ll be able to control your physiological pain response simply through

breathwork.

Mental Distraction: Part of the reason breathing through the pain works is

because it distracts your mind. You can use other strategies to distract your

mind as well. Have a song in mind that you can sing in your head; choose

something external to focus on, like your opponent’s body stance; or even try

counting. Your conscious mind can only focus on one thing at a time, provide

material other than the pain.

Using these mental pain coping strategies, you can refocus your attention

away from the pain and extract more motivation and power to keep fighting.

Pushing Past Your Limits

You’ll need to use a combination of mindfulness and experience to identify

when you shouldn’t keep pushing past the pain. You should stop and seek

medical attention if you are truly injured.

Most of the hits you will receive will leave only bruises, if any marks at all.

Those are the hits you can push through and use as motivation. The

techniques I shared above are especially effective in working through low

and moderate levels of pain, but what about when the pain is beyond the

threshold you can handle?

Sometimes athletes encounter pain that is too intense to easily push aside by

redirecting the mind. In order to push through, you’ll need to find mental

acceptance. Pain can only control you if you resist. By accepting the pain,

you’ll be better equipped to push past your limits. The research shows that

the top athletes have a tendency to confront and accept discomfort whereas

amateurs tend to avoid it. If you want to perform like an elite athlete, then

you’ll need to push past your comfort zone.

Panic is a natural reaction to pain, but it can be overridden. If you are mindful

and have practiced the techniques explored in this book, then you’ll have all

the tools you need to keep your breathing even, relax your tense muscles, and

keep your mind in the game.

Use a scale

Pushing past pain is all well and good but how do you know how far to push?

I tell my students to rate their pain out of ten. Anything from one to seven is

discomfort and can be successfully pushed through to achieve greater

endurance and physical performance.

Anything at eight or above, should not be ignored. This is where long-term

damage occurs. Stop. Slow down and give your body a chance to recover.

Exercise: 5 Step Meditation to Turn Pain Into Motivation

A study published in the Journal of Pain (Zeidan et al, 2016) determined that

meditation, in particular, can be a powerful tool for reducing the experience

of pain. In addition to having a pain-relieving quality, the right guidedmeditation

can also enable you to transform that pain into the will and ability

to move forward. In essence, turning a painful hit into the motivation to fight

harder. Here is a quick 5-step meditation activity you can try right now. For

the best results, practice this meditation at home, at the gym, and between

competition sets.

1. Begin by centering and quieting your mind. Pain tends to set off

an alarm that scatters your focus. Bring your attention back to your

breath.

2. Next, move your attention to the location of the discomfort.

3. Allow the pain to come into your full awareness. As you feel the

pain, envision it as a source of power, fueling your muscles. Really

see it as energy, warm and empowering.

4. When you are able to accept the pain, deliberately choose a new

focus point outside of your body. Focus all of your attention there

until the pain melts away.

5. Take three deep breaths and allow your mind to come back into

the game.

Remember, most pain is temporary. This simple meditation can ground and

center your mind, erasing the involuntary panic so you can focus on your

performance more than the pain. It uses mindfulness and concentration to

adjust your attention. You can begin practicing this meditation while seated

in a quiet place, but it should also be applied while you are in action. Use this

mental training tool to develop intentionally directed mindfulness and

transform your pain into motivation.

Dealing With Trash Talk

Handling Negativity Without Blowing Your Top

Have you ever encountered trash talk that distracted your mind when you

were trying to focus on the game? Most likely you have. A recent study

found that not only is trash talking extremely common, but it happens in

practically every competitive environment. Researchers surveyed collegiate

level athletes involved in everything from gymnastics, ice hockey and

lacrosse to rowing, soccer, track, and wrestling and found the same across the

board.

Athletes in these sports and many others all reported employing or witnessing

trash talk. They additionally found that the trash talk, though typically

performance-related, often goes far beyond physical ability. Much of the time

it becomes more personal—involving commentary on physical appearance,

relationships, and even sexual behavior (Kniffin, 2018).

Though prevalent across every sport and gender. The research was able to

make some conclusions. Trash talking was more common among men than

women. And increased exposure was seen in contact sports, such as wrestling

and rugby, versus non-contact sports, such as baseball. Finally, within this

category, there was even more trash talk amongst contact-sports participants

who wore helmets (think football), than those who didn’t. Showing a degree

of anonymity makes sportsmen and woman more comfortable with getting

verbal.

It’s not just in the sports world either. Although it may take more of a

passive-aggressive form in the workplace or amongst your friends and

family, negativity from others can really make an impact on your

performance at home or at work.

Considering The Source

Competitors and spectators sometimes make mean remarks out of frustration

or in the heat of the moment when they are wrapped up in the competition.

Often the comments are dirty and hurtful, causing a rise in your temper. That

anger can really be distracting. However, if you feed into it, you’re only

going to get yourself penalized or banned.

First, let’s explore why mental warfare is so popular. Think back to playing

basketball in grade school. One of your classmates is getting ready to take the

shot, just as the ball leaves their hand, someone from the other side of the

court yells, “brick!” Your classmate’s aim gets thrown off at the last second

and the ball falls short.

Mental warfare is common in sports because it often works. Most of this

book focuses on techniques to improve your own game or throw your

opponent off from theirs. This particular chapter will focus more on how you

can become immune to the mental tactics of others.

The trick is something called Semantic Saturation. This is a psychological

phenomenon, where a word repeated several times, loses its effect on the

listener’s behavior (Jakobovits, 1962). Rather than processing its meaning,

the listener will only perceive a series of meaningless sounds. Over-thinking

or visualizing can also have the same effect. If your friend was constantly

yelling brick every time you tried to take a shot at the hoop, you’d eventually

be able to expect the shout and tune it out. You can use this phenomenon and

tested mental techniques to become immune to all forms of trash talk.

Change Your Perception: Why are you a target?

One of the biggest things you can do for yourself is to recognize the purpose

of all that trash talk. Firstly, most people don’t bother yelling negative

remarks to people they see as weak, or not a threat. This means, if you are

getting a lot of trash thrown in your direction, the words are probably not a

true reflection of your own performance, but actually a backward

compliment.

If they are trying to throw you off your game, it means they think that you are

a formidable competitor. In the boxing circuit, it is common knowledge that

Muhamad Ali used to use trash talk to throw George Foreman off his game

and gain a psychological advantage. And it worked.

Tune out all those words. Don’t allow them inside your head. Of course,

sometimes this is easier said than done, so I will help you build a mental

strategy you can use to absorb trash talk from spectators or competitors and

avoid blowing your top.

Side note: Trash talk shouldn’t be confused with constructive criticism.

While the latter can help you improve your performance, the former is only

meant to interrupt your focus and sabotage your performance and serves no

positive benefit.

Know What Your Reaction Will Be

When it comes to trash talk, Sports Psychologist Drew Bannon believes that

there are actually two common types of reactions (Tenenbaum, 2012). Most

athletes display one or the other, though some may fall somewhere in the

middle. Think back on your experiences and determine which category you

fall into most often.

A. Do you thrive off trash talk? Some people actually respond

to their opponent’s trash talk by becoming more motivated,

moving faster, and improving their performance.

B. Does trash talk throw you off your game? Some people

respond to trash talk by becoming unfocused and rattled, they

begin to make mistakes and miss important cues.

C. Does trash talk make you angry? Some people fixate on the

trash talk and become angry. Their adrenaline rages. They

might say something back or threaten physical violence

outside the match.

If you fall into category A, then trash talk may not be a problem for you.

Though you can still benefit from the techniques expressed in this chapter,

there’s no sense in fixing something that isn’t broken.

If you fall into category B or C, then trash talk affects you negatively. You’ll

need to make a plan. This way when you are exposed to trash talk during a

game, you’ll have a planned response. This will help you stay positively

focused on your performance and avoid losing your focus. Remember, you

need your mind to stay in the game in order to win. If you fell into category

C, then you might also look into some anger management strategies to

supplement your plan. You will find these mentioned throughout the book.

Maintaining Your Focus with A Mental Game Plan

Whether it’s a snide remark at work, over-the-top and in-your-face

celebration showboating on the court, or a booming voice during

competition, you can train your mind to replace trash talk with ambivalent

chatter. If your opposition is determined to use mental tactics to spoil your

performance, then you can be just as determined to practice your own mental

defense.

· Keeping your opponent busy. One thing you can do is to spend

more time focusing on pushing your opponent out of their own

comfort zone. Identify their weak spots, what aspects challenge

them most? Put them in a position where they have to make those

moves anyway. Keep your opponent on their toes. They’ll be too

busy fighting back to come up with wisecracks.

· Vaccinate yourself against trash talking. Though unpleasant,

you can put yourself in more circumstances that involve trash talk,

more often. Though it won’t be enjoyable, the more you hear it, the

easier it is to tune out. If you don’t have such an environment

available, there are many video examples of trash talk available on

the internet.

· Use your focus cues. Arm yourself with a cue word you can

repeat in your mind whenever someone starts talking trash. At

home, meditate with your cue word until it is associated with clear

focus. Then, in your mind, speak over their negativity with your

focus cue. (This is explored in detail elsewhere in this book).

· Do a mental shrug. Shrug off those negative words. Shake

them off mentally so they don’t spoil your composure. Plus, the

calmer you are, the more rattled your opponents will become.

Don’t let them take away that power by giving in to anger or

frustration—that’s exactly what they want.

Whatever metal strategy you use, keep your head so focused in the game that

words aren’t enough to distract you. There will always be a lot of noise going

on around you during competition, let it all fade together as you plan your

next attack.

Cool, Calm and Collected on the Surface

One of my best secrets for becoming immune to the trash talk is to train your

mind to maintain a cool, calm and collected appearance. Even if those words

do rattle you or hurt your feelings from time to time, don’t let it show. When

a bully’s first attempt doesn’t have any effect, they may immediately repeat

their negativity louder. But if you don’t give them any type of reaction,

they’ll eventually give up.

Pro Football Hall of Famer Michael Irwin assures that the best revenge

against trash talkers isn’t mouthing back or getting physical (Cohn, 2018).

The real revenge is found in maintaining emotional control and being

successful. Irwin is quoted as saying, “The more you react, the more people

will try to rattle you … Do what you do and that’s how you beat all of it.”

So, looking calm is even more important than staying calm (though you

should aim for both). Don’t give anyone the satisfaction of thinking you are

frustrated or intimidated. Stay right in your optimum performance zone. Take

a deep breath and check in with your face. Keep your expression as neutral as

possible and keep standing tall.

Exercise: Master Your Poker Face in 5 Easy Steps

The more you practice staying calm and focused, the better you’ll be at it. It

is best to practice in all different types of scenarios. This way you will be

ready and well-armed with this mental strategy. Practice controlling your

emotional response in everyday conversations and experiences.

At home, use these five steps to practice managing your emotional response,

staying focused, and exuding a calm exterior. Remember, the more

confidence you can portray, the more you’ll intimidate your opponent and

therefore knock them off their game.

1. First, arm yourself with a cue word. It can be something as

simple as “Focus.”

2. Close your eyes and imagine yourself calm and centered. Are

you ready?

3. Search for a video on YouTube or another free video streaming

network. Select either a video of trash talk or a funnier “try not to

laugh challenge.” Either will work at this point. The latter will be

more positive, while the former will aid in desensitization.

4. Play the video and try to control your response. Don’t laugh or

get angry. Maintain a neutral facial expression.

5. As you feel tested, employ your focus cue along with a

controlled breath. Do your best not to react in any way. Some

athletes also swear by biting their tongue or lip but don’t bite so

hard as to draw blood.

You can practice staying cool, calm, and collected by repeating this exercise

in your free time.

Until now, the research into the psychological cause and effect of trash talk

has undergone little scientific study. Now that psychologists are taking an

interest, we can apply their findings to create a complete mental strategy.

Train your brain to stay focused on your next move, scan your opponent for

cues of that will come next, and stay ready to react. Keep reminding yourself

to tone out the trash talk and stay cool, calm and collected.

PART 5: RECHARGING

Feed Your Mind

What and When to Eat for Better Mental Alertness

You might not consider what impact your diet can have on mental power and

cognitive ability, but the food you eat actually has a direct and major effect

on the way your brain functions. Nutritionists and sports psychologists have

performed extensive clinical trials that definitively show by eating the right

foods at the right times, you can enhance your physical energy and mental

alertness.

Unfortunately, the opposite is also true, poor choices can lead to premature

fatigue, confusion, and even sickness. This means eating the wrong foods at

the wrong time, or eating too little or too much, can really sabotage your

performance.

This is something we all know inherently and yet few actually stop to plan

their food choices and really use this information to their advantage. While

good nutrition isn’t a strictly mental strategy like meditation or visualization,

it can help you stay alert and maximize your ability to apply the other mental

techniques you’ve learned. Solid nutrition is after all, essential to all of your

cognitive and psychological systems.

Some foods--those that are rich in antioxidants, vitamins, minerals, and

healthy fats—are a lot better at providing the energy you need and protecting

your brain against diseases that affect your memory and awareness. When

you consume a diet that is focused on nutrient-dense whole foods, you help

your mind as much as your physical body.

Speaking of energy, did you know that some sports such as Taekwondo,

MMA or Jiu-Jitsu can burn a huge amount of energy in a small amount of

time? An hour of competing or sparring can burn upwards of 1,000 calories.

When you consider that the average diet contains 2,000-2,500 calories

throughout an entire day, you can begin to comprehend how important it is to

make sure you are eating enough before a big event. Otherwise, you’ll be

running on fumes. This means your movements will be slowed and your

power greatly diminished.

When you eat is also just as important as what and how much. No one wants

to run around on a full stomach. It’s uncomfortable and distracting. However,

if you eat too long before your match, then you’ll be running on empty. Your

movements will weak and you’ll be unable to focus.

That’s because no matter what type of physical activity you perform, your

brain is always simultaneously active and also metabolizing energy. Ensuring

you have enough fuel for both physical and mental functions is important to

your overall success. Good nutrition is also related to memory, brain

plasticity, and synaptic function (2014, Meeusen). Synaptic function is your

brain’s ability to transfer information from one cell to the next, as well as

between nerves or muscles. It is paramount to any athletic performance that

requires quick thinking and responding in order to launch an effective offense

or defense—and the overall ability to understand technical actions and

tactical strategies in any kind of game.

If you feed your mind right, you will be able to learn more in less time, which

also means more effective training sessions. In terms of cognition, proper

nutrition can determine what you will learn and retain, and how you respond

to stimuli.

So what do I need?

There are two categories of foods that are essential for your brain if you wish

to absorb and retain information.

Foods that contain branched-chain amino acids can provide your body with

the glucose necessary to fuel short bursts of activity. For this purpose,

protein-rich options like chicken, dairy, beans, eggs, nuts or fish are ideal.

One specific amino acid found in these foods is called tyrosine. Studies show

that tyrosine helps your brain regulate its reaction to stress. It may

additionally speed recovery after the stressor is removed.

You might be surprised to know that these foods also contain dopamine,

which makes you feel good. More importantly, they contain noradrenaline—

an organic chemical and neurotransmitter that improves your alertness,

heightens your focus and motivation while allowing increased effort and

critical thinking. motivation. Your body also needs a balance of protein and

carbohydrates to fuel longer durations of activity as well as the following

recovery phase.

Over time, the metabolism of carbohydrates by the brain begins to alter how

it responds to physical stimuli. That is because the chemicals transmitted in

the brain affect your perception of exertion and fatigue. Due to this change,

studies are beginning to show that strategic consumption and conversion of

carbohydrates into energy could improve your ability to remain active for a

longer duration. In essence, by choosing the right carbs at the right time, you

could actually increase your mental endurance by reducing your sensation of

tiredness and improving your will to keep going.

Pretty clever stuff.

Though developed by high-endurance athletes competing at the highest

levels, you can apply this information to any event or performance where a

combination of physical and mental alertness is required for a long duration.

Marathon runners, bodybuilders, motivational speakers, surgeons, and even

busy businessmen can use this information to their advantage. Essentially

anyone in any sport or professional field can benefit from increased physical

and mental alertness.

What Foods To Eat for Maximum Performance

Every time you turn around, there’s another fad diet telling you what you

need to consume. It can be a little confusing at times. When it comes to

fueling your performance, it’s better to stick with the tried and true. The

reason fads come and go so quickly is because most of them are

unsustainable long term either because they are difficult to stick to or they

lead to malnutrition. The foundation of your diet should be champion foods:

fruits, vegetables, lean proteins, and quality carbohydrates.

This is the stuff that humankind has needed for thousands of years, and it’s

unlikely that is going to change any time soon, regardless of what trendy

dieticians out of L.A. or South Beach say.

Getting eight servings of fruits or vegetables will ensure you are consuming

all the vitamins and minerals you need for healthy brain functioning. A

multivitamin can help you attain the recommended daily intake, but it can’t

overcome a poor diet. If you choose to supplement, think of it more as an

insurance policy. Be aware that most athletes over-take Vitamins A & B

while failing to consume enough Vitamin D and calcium.

Your carb to protein ratio will depend on the duration of your workout or

competition. Athletes involved in combative sports, especially those involved

in martial arts, for example, require more protein to maintain good muscle

strength for short bursts of energy. However, those in long-distance or longduration

sports who are really pushing their body over hours will want to

include more carbohydrates for extended mental and physical energy.

Carbs get a bad rap sometimes, but they are important, especially if you are

physically active. If you exercise for sixty minutes a day, then plan on getting

sixty percent of your calories from carbohydrates. If you exercise for closer

to two hours per day, aim for seventy percent. Doing this will prevent the

hypoglycemic slump that makes some people tired, dizzy, and irritable. If

you are burning a lot of calories, they need to be replaced to maintain healthy

blood sugar and energy levels.

Keep in mind that the foods you eat right before or after competition can

definitely affect your performance, but they can’t do all the work if you’ve

eaten nothing but junk food leading up to the day of the event. Good,

balanced nutrition should be on your mind every day and every meal. Here

are some healthy choices you’ll want to consume regularly to maintain a

healthy, well-focused brain.

Fast (Super) Foods

Avocados

Of all other fruits, avocados have the most protein and the least amount of

sugar. They contain the healthy monosaturated fats that are excellent at

keeping your blood sugar steady as well as a good amount of vitamins K, B,

C, and folate. Avocados have been shown to enhance cognitive function,

memory, and concentrations, which means they might help you think on your

feet. Try them on toast, sliced on your favorite salad, or mixed into

smoothies.

Beets

Though not so popular, beets are equally as deserving of your attention.

Actually, root vegetables, in general, tend to be very nutritious. Beets contain

nitrates that increase blood flow to your brain. This fosters mental processing.

As a side benefit, beets also provide a welcome energy boost during hard

workouts. Roasted beets are great on their own or paired with a salad, sweet

potato, or low-fat cheese.

Blueberries

Although we don’t hear as much about blueberries anymore, they still contain

more antioxidants than nearly any other food. Blueberries are rich in vitamins

C and K as well as fiber and gallic acid. You might recall that gallic acid is

amazing when it comes to protecting the brain from stress. Try adding more

blueberries to your smoothies or oatmeal in the morning.

Broccoli

While a little on the boring side, broccoli is great for maintaining a sharp

memory due to its high choline and vitamin K content. Broccoli also contains

tons of vitamin C, which protects against brain degeneration (Harrison and

May, 2009). In fact, people who eat lots of broccoli score better on memory

tests. Try steamed broccoli with lemon as a great partner to your favorite lean

protein.

Coconut Oil

Coconut oil is naturally anti-inflammatory and prevents memory loss as we

age. Studies suggest it might even protect against Alzheimer’s disease. A

recent study showed that patients with Alzheimer’s may even see a shortterm

memory boost with regular consumption. Coconut oil may also improve

your ability to learn new skills or techniques. Try coconut oil in place of your

usual cooking oil.

Dark Chocolate

Natural chocolate is filled with antioxidant and anti-inflammatory flavonols.

These boost blood flow to the brain as well as the heart while also helping to

reduce overall blood pressure. Regular consumption was also found to

correlate with improved cognitive functioning (Socci, 2007). While lighter

chocolates also have some antioxidants, they aren’t as potent. Try nibbling on

a small dark chocolate square whenever you are craving something sweet.

Egg Yolk

Moderate consumption of egg yolks can be good for your brain thanks to

generous amounts of choline. In addition to aiding brain health and

development, this choline is broken down into betaine—a substance that

increases your sense of happiness. Studies show that the sense of happiness

also increases mental endurance. Try eggs paired with spinach or an English

muffin. Or pack boiled eggs and vegetable sticks for a good post-training

snack.

Salmon

Baked or poached salmon is an excellent choice for brain health. It is high in

omega-3 fatty acids, which prevent brain fog and boost your memory. Studies

involving children with ADHD also showed that salmon may improve mental

focus.

Tumeric

Turmeric is a yellow spice that recently gained popularity despite the fact that

it has been used in botanical therapies for centuries. Turmeric contains

curcumin which is powerfully anti-inflammatory. What you might not have

heard is that Turmeric also improves your brain’s oxygen intake—meaning

you’ll find it easier to process your surroundings and stay alert. Try turmeric

tea, or sprinkle some over your rice or eggs.

Walnuts

You’ve probably heard that walnuts are good for your brain, and it’s not just

because of the resemblance. Snacking on walnuts can improve your cognitive

functioning and mental alertness thanks to their balance of antioxidants,

vitamins, and minerals.

Water and Other Fluids

It is worth noting that staying hydrated is as important if not more important

than consuming the right foods. Dehydration will leave you tired, distracted,

and even disoriented. Be sure to replace fluids lost during training or

competition. Water is always the best choice. However, orange juice, tomato

juice, and some sports drinks might also be utilized to replace both fluids and

electrolytes or polymers. Avoid drinks with a lot of added sugar, especially

soda.

Now that you know what to eat and drink, let’s take a more detailed look at

the best timing for your pre- and post- competition meals and snacks.

When To Eat for Peak Performance

Timing is everything when it comes to fueling up before a competition or big

event. If you consume food right beforehand, then your body will divert

important energy towards digestion instead of towards your competition.

I’ve been there and it’s no fun. You feel sluggish, heavy and slow and find

that the energy you crave so much, typically shows up a couple of hours after

the time you need it!

The problem is that everyone digests food at a different rate and as such it’s

tricky to precisely calculate where and when the required nutrients will hit

your system. One method to aid digestion, however, is to sip a glass of water

throughout your meal, this not only softens the food as you eat it but makes

digestion easier on your body.

How long does it take for your body to absorb food anyway?

The food you eat takes different amounts of time to be fully absorbed by the

body and converted into usable energy. That’s a fact. What is less certain, is

how long that period of time might be for you. As a rough guide here are a

few ball-park figures, to give you an indication of when that energy burst

should hit your system. Remember that these are not set in stone, and if a big

event is approaching, you should experiment beforehand.

Eat a meal, take note of the time, then take note of how long it takes before

you feel empty, but also energized.

Protein: Can take anywhere from 1.5 – 2 hours to be fully digested from say

a shake, but meat protein can take 2-3 hours, while 4-6 to leave the stomach

fully.

Carbs: High glycemic carbs, such as bread and cereals start to get absorbed

into the body quickly, at 15 to 20 mins after consumption, but this can lead to

energy spikes and crashes. Low glycemic carbs such as whole-grain pasta

and rice, provides a more steady energy release from 15 minutes also, but

take up to two hours to fully digest.

Fruit and Vegetables: High fiber fruit and vegetables, such as broccoli, kale,

apples, and pears are an excellent way to get nutrients into your system a bit

quicker. They typically start to absorb after 30 minutes and take up to an hour

to fully digest.

For combat arts, sparring, such as in martial arts or a short to mid-distance

race, you’ll want most of the food digested before your match so you can

maximize the benefits. Portion size also matters. It is important to note that

consuming a ton of calories right before your performance isn’t a great idea.

Also, beware of anything too complex, stick with simple foods that won’t

upset your stomach. This is especially important if you are nervous or need to

travel to your competition.

Make Your New Food Plan Now (step-by-step)

Here is a summary of what you’ll need to include in your pre-and postcompetition

food plan. Sit down with a daily planner and actually write down

what you need to eat and when based on the time your competition will

begin.

1. Start with water. Remember that hydration is even more

important than fuel. Plan on drinking 16 ounces of water (or a lowsugar

sports drink) 2-3 hours before your performance. Rehydrate

with at least 8 more ounces an hour before. And finally, have your

last pre-competition drink of about 4 ounces just before you start.

You’ll also want to rehydrate afterward.

2. Studies show that you will do better if you start your day will a

solid breakfast. Eat something that is easy to digest, such as

pancakes, cereal, oatmeal, bananas, yogurt, muffins, or a bagel

along with some milk.

3. Eat a proper meal 4-5 hours before your competition, this is

how long it takes an average meal to digest fully. This should be an

average amount that will make you feel full without overdoing it. If

your event will last a long duration, you’ll want a good amount of

complex carbohydrates.

4. Plan to have a snack 2-3 hours before your start time to make

sure you have enough fuel for your entire match. Opt for nutrientdense

carbohydrates and a small amount of protein such as fruit

bars, granola bars, nuts, jerky or bananas.

5. Consider adding a very small snack, piece of fruit or fruit-based

smoothie an hour before your competition. Focus on easy-to-digest

fuel.

6. Consuming carbohydrates within two hours of finishing your

training or competition can make a huge difference in ensuring

your central nervous system is properly supplied. Eating protein

along with the carbohydrates will maximize the amount of

glycogen that is stored. Something like a banana and a glass of milk

makes a perfect post-competition snack.

7. End your day with lots of vegetables, perhaps a salad with a

little protein. You’ll need to make up for the fiber and nutrients you

missed during the day.

It is important to feed your mind to maintain physical and mental alertness.

The information you have learned in this chapter can lead you in the right

direction. Keep in mind that eating nutritious foods every day is more

important than just eating right on game day. With that said, plan ahead. Do

some light food prep in the days leading up to your competition so you can

keep all of your attention focused on performing at your best.

Mental Toughness

Mind Tactics To Keep Moving Forward

Toughness is a difficult concept to quantify. Is a grizzled special forces

veteran tough? Sure. An MMA fighter with dozens of bouts under his belt?

Tough, in a certain way. What about a single mother juggling work and two

kids? Also tough.

Ultimately, toughness has a lot to do with resilience. The ability to keep

going, under adversity.

Sports psychologists define mental toughness as being able to perform at the

best of your abilities despite adverse or arduous circumstances. If you can

achieve mental toughness, then you can withstand brutal conditions in order

to achieve your goals. With a strong mind, you will be able to weather the

elements, sensations of pain or discomfort, and even the taunting or jeering of

the opposition.

In essence, mental toughness is the ability to keep fighting even when your

body is in opposition to the competition or environment, particularly when

the odds are stacked against you. Sadly, many people give up just before they

could have found that opportunity to turn the tide. It’s difficult to keep going

when you are exhausted and mentally and physically tapped out—but

sometimes the rewards are worth it.

Do you have the mental capacity to push through that 200 th rep or keep

running towards that finish line after it starts to rain? Can you push through

long hours to meet that deadline? If you’re not sure, or if this is something

with which you often struggle, then you’ll want to pay close attention to this

chapter because I am going to reveal three mental strategies top performers

use to keep moving forward when the going gets tough.

Part of the trick is finding a way to keep yourself mentally aware, engaged,

and invested. This is easy when things are going to plan. However, you can

learn to stay engaged even when nothing is going in your favor.

Have you ever watched a sports event, such as a big football or basketball

game where one team takes an absolute beating during the first half, but then

they somehow fight through and rebound later in the game? Have you ever

wondered how they maintained the confidence to keep fighting even when

they were down? This kind of wondering lead me to look into the research

behind mental toughness.

Science is still divided on what exactly creates the ability to remain mentally

resilient—factors include environment, upbringing, or genetics, but they do

agree on two things. First is that mental toughness can be developed through

conditioning. In other words, it can be trained and learned.

Former special forces soldier and TV presenter Jason Fox is on record as

saying: “You’re not trained to be resilient. What they do is train you for a

certain situation so that you automatically, subconsciously, become resilient.”

The second fact is that mental toughness makes a huge difference in the

outcome. This doesn’t necessarily mean that you will win. There’s nothing

that can guarantee that. But the ability to keep going and not quit is a

powerful deciding factor in life.

Indeed, in special forces selection, throughout militaries around the world.

Candidates are judged not only on the physical ability but moreover their

mental resilience and ability to keep slugging away despite the hellish

training.

Benefits Of Mental Toughness

One of the simplest ways to maintain mental toughness is to practice. The

more you fight, train and keep at it, the more things become a habit. The

more often you push through a little further, the further you’ll ultimately be

able to go. Not only that, but eventually this instinct to fight will become so

natural that when some type of adversity rears its head, your instinct won’t be

to run or hide but to stand and fight. Sometimes fighting might mean just

that; actual punches and kicks as in self-defense or martial arts, but in reality,

it can take any form of pushing through and standing strong. Any time you

don’t give up, you are fighting. Any time you fight, you reveal mental

toughness. The more you fight, the easier it becomes to keep on fighting.

The more you are able to hold your own and push through, the more likely

you are to succeed in the end. Not only that, but you also become better

equipped to deal with mistakes or failures. When you are conditioned to

fight, then a little misfortune is far less likely to keep you down. Part of the

reason is that you are so focused on doing anything it takes to succeed that

your attention is focused more on acting or adapting than assigning blame.

This means with mental toughness you are able to keep moving forward

when your competition is busy standing still or looking back.

Perhaps Mark Cuban said it best with: "I wouldn't be where I am now if I

didn't fail ... a lot. The good, the bad, it's all part of the success equation."

Another benefit of mental toughness is the image you are able to project

towards your competition. When they see you continue to perform at your

best, they also see you aren’t giving up. They might win in the end, but not

without a real fight. This can be frustrating to the opposition. In fact, it can be

so frustrating that they become distracting by wondering how you are still

going despite their best efforts to stop you. This in itself might be enough to

psych out your opponent and cause them to make a mistake in your favor.

Finally, mental toughness has the benefit of bringing pride. When you fight

your hardest through to the end, you can still be confident that you tried your

best. This feeling is infinitely rewarding and fulfilling. Sometimes it feels

better than an easy win, especially if you have gone up against a tough

competitor and held your own. If you do that enough times, you’ll develop

confidence and learn how to improve your own game.

How to Develop Mental Toughness

If you wanted stronger muscles, you’d hit the gym and start training. You’d

push yourself to do more and more reps every day. Training for mental

toughness works the same way, the more you practice, the stronger your

mind will become. Mental strength and physical strength are similar in that

way and many others but one big difference is that you don’t have to spend a

lot of time on mental conditioning as long as you are consistent.

Here are some quick tips for developing mental toughness quickly:

· Remind yourself that there are more benefits to moving forward

than giving up.

· Make a promise to follow through on everything you start.

· Remind yourself that your training is wasted if you don’t

perform at your best.

· Adopt the focus word “Fight!” Write it everywhere and repeat it

to yourself often.

· Practice mindfulness to stay focused on your goals.

· Remember that you’ll feel more productive and confident if you

fight vs. giving up.

· Know that you can’t win unless you try, and keep trying until

the end.

It’s worth reviewing this list any time you start to feel like giving up. As long

as you keep moving forward, there is always a chance of success right up

until the very end. Whereas, if you give up, then you’ve already lost. And

remember, the more you fight, the better you’ll get at fighting.

Unlike physical training, you’ll start to see the results of mental toughness

training in just a few days because you’ll start to think differently, push

harder, and focus your emotions more productively.

There are lots of ways to develop mental toughness, but there are three big

strategies that have brought the most success in my own experiences: Three

Questions, Gratitude, and Faking It. Let’s take a look at the actual techniques

now.

Three-Question Strategy

When you try to visualize people who you perceive as having a lot of mental

toughness and endurance, you might picture long-distance runners, soldiers,

fighters, mountain climbers, or even Olympic athletes. One of the most

interesting things I learned when I began researching mental toughness is the

way many Olympic athletes maintain mental toughness during the hardest

parts of the competition. According to the Mental Links To Excellence

survey, many Olympians maintain mental toughness by reminding

themselves of three qualities to their obstacles.

· The challenge won’t last forever.

· When the conditions let up or change, things will be easier.

· The attack by the opposition is not personal.

In essence, they maintain mental toughness by practicing optimism and selfassurance.

It seems obvious, but it is difficult to keep moving forward if you

feel like hard times are here to stay, or as though your performance is as good

as it gets and there’s no use to try.

In fact, that kind of thinking makes it easy to quit. However, by reminding

yourself that the discomfort you feel is only temporary, and things will be

better eventually, you can motivate yourself to keep moving forward. With

this in mind, the next time you are facing adversity, ask yourself these three

questions.

1. Is this situation permanent?

2. Are the current conditions pervasive?

3. Is it personal?

Almost certainly your answers will give you a boost.

1. No, the situation isn’t permanent. You will get a breather

soon.

2. The conditions will change, even as the challenge goes on.

You will find gaps and chances to recuperate.

3. No, it’s not personal. It’s just the game being played (be it,

work, sports, or fitness)

When things are really tough and life is pushing you to the limit, focus on

these ideas. Things are temporary, even hardship, and chances are, it’s not

personal. Knowing that you only have to endure a bit longer in order to reach

your goal makes it a lot easier to push through. If you are able to push

through, then you have mental toughness.

The Gratitude Technique

The gratitude tactic is another way to change your perspective and motivate

mental toughness or endurance. In fact, the practice of gratitude has shown

significant mental health benefits in a number of studies across the UK and

USA, even outside times of hardship.

When things are tough, it’s easy to focus on all the hard parts. When we

focus on the discomforts and challenges, we become overwhelmed and more

likely to quit. It makes sense then that one way to keep from giving up is to

start counting your blessings instead. When you remember how blessed you

are, you become less vulnerable to anything that is happening in your

environment. The words of your opponent are swept aside and your ability to

endure becomes fortified. In fact, it works so well that an experimental

United States army program in 2011 sought to increase a soldier’s resilience

through the practice of gratitude with promising results (Paul, 2012).

You can practice this technique daily by thinking of three things you are

grateful for every night before you go to bed. This can be as simple as the

roof over your head, the opportunity to work and try your best, or the people

you know—anything that gives you a reason to keep moving forward.

1. Find a quiet time in your day, a few minutes when you

won’t be bothered.

2. Take a deep breath and calm your mind

3. Now think of three things you are grateful for in your life.

4. Acknowledge each one slowly, take a deep breath and

continue your day.

Try it now. Think of three things you are grateful for and three reasons to

keep trying your best. For even more effect, write these down and think of

them often so you can easily visualize them whenever you’re tempted to quit.

Faking It Technique

One of the odd things about our brain is that we struggle to separate the way

we act from the way we really are. As such, if you act a certain way, you start

to become that way.

We all know someone who lives by the “fake it until you make it”

philosophy. Psychology has a different term for it—status-enhancement

theory—but it all amounts to the same outcome. By acting dominant and

confident, you give others the impression that you are skilled, and you also

project that confidence to yourself. By acting as though you are mentally

tough, you actually succeed in being tough.

This “faking it” can actually allow you to keep moving forward. Behave the

way you want to be, and that is exactly what you will become. It sounds

almost too simple, but the studies back up this technique. When you act

tough, you actually trick your mind into following suit.

The next time you are feeling worn out mentally and physically, instead of

quitting challenge yourself to stand up straight. Put your shoulders back, and

look forward. Maybe even allow yourself to smile. You’ll instantly feel your

mood begin to shift. Act more confident, and you will actually feel more

confident and better prepared to take on the next challenge. Fake being tough

until you don’t have to fake it anymore.

Feel Mentally Tougher In Five Minutes

It’s time to put what you have learned into practice. Try this five-minute

activity to start developing greater mental toughness right now.

1. Think of a time when you gave up.

2. How did you feel about quitting? The discomfort ended, but

did you feel better long-term?

3. What would you have had to endure in order to keep

moving forward? Was it permanent, pervasive, or personal?

4. If the answer to these questions is no, start to visualize what

might have happened if you kept going. Imagine yourself seeing

things through to the end.

5. Turn your attention to the next challenge you will face

today. Remind yourself that you are a fighter, that you will see

it through.

6. Allow yourself to feel the pride and confidence earned from

pushing through.

7. Remind yourself that you are already tougher than you

realize. Say it out loud three times.

Remember, your mind is a muscle you’ll need to work every day to develop

to the best of your abilities. The best way to do this is through quick exercises

that are consistently repeated. Keep training and keep moving forward. Stay

strong. You are a fighter, even if you don’t realize it yet!

Mental Recovery – How to bounce back stronger than ever.

Injuries Happen: The Mental Recovery

When I talk about injuries, most people immediately think of a pulled muscle

or torn ligament, and while, yes these are debilitating things to suffer from,

injuries can take any form, including damage to the body and mind. In fact, a

physical injury can often cause long-term emotional damage, not so easily

spotted on the surface.

As someone, who has suffered from not only injuries during training but also

unprovoked violence on the street, I can attest to the shocking impact an

unexpected setback like this can have on your life. Yes, your body bruises

and bones may break, but it’s the hidden cost of depression and isolation

which can really be the insidious foe.

The good news is that when it comes to recovering from an injury, research

from a number of studies (such as Levleva & Orvick, 1991), show that

mental strategies can greatly enhance physical and psychological healing

making for a quicker, stronger recovery and even improved performance

when you return to action.

This is true for two reasons. First, your emotions can directly affect how well

you follow orders as well as your ability to rest and allow your body to heal.

Secondly, your wounds are likely both physical and mental. If you’ve been

dedicated to a goal for a long time, invested yourself in it, trained hard and

made sacrifices all towards performing well, then an injury can stop you in

your tracks. The more passionate you are about competing and performing at

your best, the harder it can be to accept your fate.

I’ve talked about my experience a couple of times in my other books, but the

short, and unpleasant version of events, is that when as a teenager, I was

jumped by a local gang who thought that beating me to a pulp would be good

fun.

The truth is, injuries happen to everyone from time to time. They may be less

severe than I suffered or more. But whatever the case, the resulting mental

pain is real and must be addressed. Otherwise, your rehabilitation will be

slow and incomplete.

You’ve probably experienced enough to know that while the physical pain is

overwhelming, the mental component is the hardest part to weather during

rehab. Being injured in itself can be devastating whether you’ve pulled a

muscle or broken a bone. This can be especially problematic if you are an

active person. The idea of losing your ability to compete in a sport that has

taken all of your time, energy, and passion is incredibly difficult to accept for

a lot of reasons.

Here are five main reasons why physical injuries can be so mentally taxing:

· Your ability to compete is part of your identity.

· You have lost your sense of invincibility and independence.

· You begin to question your confidence and self-esteem.

· You might find yourself feeling isolated or alienated.

· You are suddenly unable to release stress through physical

activity

That last one is a biggie. If you are normally active, spending a lot of time

training, then like me, you are probably used to working out a lot of daily

stress through physical exercise. When you suddenly lose that ability, all

those stresses begin to mount, paired with the new stress of your injury and

limitations it can be too much to contain. You might feel frustrated and

aggressive, even over small annoyances. So how do you train yourself to deal

with all that stress mentally? This chapter will reveal the proven strategies to

help you cope with emotional and physical pain that comes with being

injured.

Emotional Processing After An Injury: Temporary Permission To

Wallow

An unexpected injury can create a deep sense of loss, threatening your overall

focus and sense of purpose. When you spend all day everyday training hard

and then you just stop cold turkey it can be hard to face the new normal. It

opens a big blank canvas on how you will spend your week and what to do

with your time. This kind of emptiness can be disorienting. You’ll need to

find a way to fill your time that is also personally fulfilling and reinforces the

identity you have built for yourself as a competitor.

Filling up your day can really cut down on the time you are left sitting alone

and wallowing. Think for a couple of minutes. What pursuits did you never

have time for when you were focused solely on training?

Books?

Movies?

Seeing friends?

Games?

You can also dedicate some energy toward supporting and encouraging

others. Coaching is a great way to still feel involved. Just because you can’t

run and jump right now doesn’t mean you can’t offer a few pointers and still

make a difference.

That said, a certain degree of wallowing and self-pity is expected and even

healthy. For every physical setback, there is mental processing that must

occur. It is best to get the brunt of it done in the beginning to prevent these

emotions from growing and taking over. After an injury, psychologists expect

to see what are essentially stages of mourning—much like when you lose a

loved one.

Denial

Anger

Bargaining

Depression

Acceptance

These are all perfectly normal and common methods of handling a major

setback, like an injury. If you are able to express and deal with things like

denial, anger, bargaining, and depression early on, then you can move

forward into acceptance. Once you accept your new normal, you’ll be better

equipped to invest more mental energy into the rehabilitation process.

Understand that each of these phases is normal, and each can be quite

powerful, especially if your injury is more severe. Allow yourself time to go

through each of these phases and ultimately reach acceptance.

Feeling slow and weak can be emotionally devastating, but it won’t last

forever. You’ll heal, and when you do, you’ll begin to appreciate all the hard

work your body does, standing up to all the stress of training and competing

or even just handling daily life. This chapter can help you along the way.

First, I’m going to share a few tips about using mental training to reduce the

physical pain associated with an injury, then I’ll move on to my three big

strategies for reaching and maintaining acceptance.

Mental Training And Pain Management

One oddly effective method for managing acute and short pain has been

shown to be coughing. A German study showed that participants who

coughed, just as a syringe was used, noticed much less pain than others.

But what about longer-term pain?

Studies show that since the experience of pain is a result of the interplay

between the mind, emotions, personality, and attention, mind-body

approaches may be effective in creating pain relief (Hassed, 2013). The same

exploration concludes that patients who experience depression, stress, or fear

have an increased perception of pain. This suggests that mental strategies that

reduce stress and depression and promote positive-thinking and relaxation

may provide significant relief.

The key is changing the way you perceive and respond to pain signals.

Dr. Ellen Slawsby at the Benson-Henry Institute for Mind-Body Medicine

suggests embracing a combination of approaches because her research has

demonstrated that different approaches can be more or less effective

depending on your current mood. Here is a list of mind-body pain

management skills that could alleviate your pain by changing your focus

and/or overriding the signals that control your sensation of discomfort:

· Deep Breathing

· Relaxation Training

· Meditation (with guided imagery)

· Mindfulness

· Yoga or Tai Chi

· Positive Thinking

You’ll notice that a number of these are explored elsewhere in this book. (For

specifics, see the relevant chapter.)

I found that a combination of these really helped me reduce my pain and also

begin to find acceptance. Actually, these two really go hand in hand. The

more you resist and fight, the tenser you become, and tension can result in a

greater sense of discomfort. If you are constantly fixated on the negative,

that’ll all you’ll perceive. In contrast, when you use these strategies to change

your perspective and relax, you’ll find both the physical and emotional pain

less intense and more tolerable.

Many people only practice meditation and imagery for getting grounded

before a big competition or event, but the applications are far more than that.

Remember that by sitting still and concentrating on your breath, you can

quiet all the negative noise in your brain. This first step in reducing the inner

agitation brought me to the first big strategy for recovering from an injury

physically and mentally. I realized that even though my body was physically

limited due to my injury, my mind was still free and strong—and I could use

this to my advantage.

With this in mind, let’s take a look at some proven strategies for mental

recovery.

Strategy One: Realize That Healing Is Productive

I once suffered a knee injury after sparring and it hurt. A lot.

During the first weeks of recovery, my doctor insisted I stay off my feet as

much as possible. This wasn’t physically difficult because every time I tried

to walk, I found myself in extreme pain, feeling as though my leg would give

out at any moment. But it did lead to a huge amount of mental frustration

because accomplishing even basic tasks became exceedingly challenging. I

felt like there was a mountain of things I needed to get done, but all I was

doing was sitting on my couch with an ice pack. My agitation grew.

However, I turned a new leaf after my first check-up. The doctor said there

was significant swelling reduction and healing, and that I was doing a good

job of resting. All that time that I thought was being wasted was actually

productive in a way I hadn’t realized.

The same is true for you. Understand that healing is necessary and

productive. It’s also important to realize that if you rush things, and throw

yourself back into action sooner than your body is ready, you risk long-term

injury and more frustration. Think it’s annoying being less active now?

Imagine if that was forever.

Give yourself a break when you are recovering.

You aren’t wasting time, you are getting stronger. Remind yourself of this

whenever you get frustrated. Adopt this motto: “I am actively healing, and

that is all I need to do today.”

Strategy Two: Journal Your Thoughts, Progress, and Blessings

The hardest part of being injured is constantly feeling angry and agitated for

no clear reason. You might be struggling to find the source or seeking a way

to release the pent-up energy. Psychologist Shrien Bahrami suggests

journaling as a safe outlet for venting your emotions. Often in writing, we are

able to process things we don’t even realize we are struggling with. Try

taking a few minutes each day to try freewriting. This is where you write all

of your thoughts, whatever comes into your mind.

Another good exercise is to follow up all that venting with gratitude. Write

down all the things you are thankful for. Studies show that this small task

may reduce symptoms of depression.

Strategy Three: Seek Support When You Need It

Being injured can be embarrassing. Many people respond by isolating

themselves from the outside world, hiding their insecurity. I know I did. The

problem with isolating is that you lock out your support team—the people

you need to help bolster you through emotionally and physically. Plus,

studies indicate that people with emotional support heal faster (Fredrickson

and Levenson, 2011).

Connection and socialization are important. And it doesn’t have to be

complicated. A lot of communication happens digitally these days anyway.

Keep your friends and family informed of your injury and progress, and

accept their offers. Don’t be too stubborn to accept help when you need it,

even if it’s just a listening ear.

Stay connected to friends and family to heal quicker.

Exercise: Five Minutes To A Healing Perspective After Injury

External support is important, but you can also be your own support team.

Research confirms that using specific mental exercises skills can speed

healing. These include imagery and self-hypnosis that engage all of your

senses. Try the exercise below to adjust your perspective and prepare your

mind for faster, more effective physical and mental healing. You can do this

any time, whether you are hurt or not, but try to practice this at least every

day during recovery.

1. Find a quiet space to sit and close your eyes. Take 10 slow, deep

breaths. While you do this, try to locate a comfortable place in your

mind.

2. See yourself in an honest light, evoking all of your senses.

3. Upon the next three exhalations, softly repeat this phrase: “I am

healing. Tomorrow will be better.”

4. Notice as positive emotions and sensations enter your mind.

5. Next, visualize yourself healed. Watch yourself train, compete,

and win or just going through life full of energy. Studies show that

positive thoughts lead to programmed optimism.

6. Now open your eyes temporarily and grab your journal. Quickly

write down what you see yourself doing once you are healed.

Create a brighter future in your mind.

7. Close your eyes again. Finish with 10 more slow, deep breaths

before opening your eyes and finishing.

You should feel immediate results from this five-minute exercise. Each time

you sit down to visualize and plan, you’ll find a greater sense of acceptance

and positivity that you can direct towards your recovery. Try repeating this

drill, each time you feel low following an injury or setback.

Remember, It Won’t Always Be This Bad

In closing, I want to remind you that it will get better. Injuries heal. You’ll be

better equipped to mentally continue your combat techniques if you are able

to accept your injury and focus on making improvements every day. Keep

moving forward mentally even if you can’t move around physically. Be

active in your healing. Don’t let frustration keep you from participating in the

rest and physical therapy your body needs. In the meantime, keep building

goals and plans for when you are better because you will be better.

PART 6: REPLAY

Maximizing Video Feedback

Playback your performance.

One of the odd things about life is the complete lack of perspective we often

have. For example, if I asked you to describe yourself, you could probably do

a reasonable job. But then if I asked three other people to describe you, there

would be a lot of variation and different opinions on your appearance,

expressions, and demeanor.

Part of this is because we only have one viewpoint. That from inside our own

heads. We can’t see through anyone else's eyes. As such we become stuck in

certain ways of seeing and doing things, never quite realizing that we might

be making mistakes or missing a better opportunity. Luckily we live in an age

where, with a bit of equipment and a spare few minutes, where we can get a

completely new viewpoint that was simply impossible for people only a few

decades ago.

Whatever you think of modern technology, some advances are a huge gain to

the athlete, competitor or even average person on the street, hoping to

improve their skills. The ability to record and review footage of your own

performance is truly a wonder of the modern world, which people now take

for granted. But it wasn’t always that way.

When I first started out, video technology was either bulky or extremely

expensive, which meant only the most elite athletes were able to use it in

everyday training. Luckily that is no longer the case. With growing

technology, cheaper equipment and the advent of the humble cell-phone,

video-feedback training is now more accessible than ever. This is especially

exciting when you consider studies that suggest at least 65% of all people are

visual learners (Social Science Network, 2004). This means that video

feedback training could actually be the most effective way to improve your

performance and learn new skills through better mental cognition.

A few years ago when I was learning the full form of Wu-style Tai Chi, it

was incredibly difficult to get feedback on a pattern taking twenty minutes

and consisting of hundreds of movements. Even if my coach had the patience

of a saint (and he did), there would be parts missed or foot positions,

overlooked. Instead, I started recording parts of the form and working on

those instead. Using the video footage to highlight certain areas, and slow

things down even more, I was able to improve my form vastly.

It’s not just for big physical actions either. Maybe you have a big speech to

give or a presentation. Perhaps you are learning to improve your body

language or want to correct your posture. Whatever it is, a quick recording

and review after can offer a real insight that you can’t get otherwise.

Today I’m going to share some of the techniques I discovered, that utilize

video feedback to increase cognitive processing and thereby improve

anyone’s ability to adapt and make good decisions while competing and

training. These techniques allow you to grow a real mindful awareness of

what you do well and what specific aspects of your performance require

improvement.

By taking the time to stop and review your videos, you will be able to create

long-term memories that remain long after your training session. What’s

more, these techniques can be applied not just to martial arts and sports in

general, but to any skill you wish to improve in any facet of everyday life.

Let’s explore a few more benefits of video feedback, then I’ll reveal the

tactics for maximizing your own training.

The Biggest Benefits of Video Feedback

With so many visual learners running around, video feedback allows athletes

and coaches to really maximize their teaching and learning. Words are good,

but they are very subjective when it comes to interpretation and perception.

Think about how many times in reading this book, you have been encouraged

to either jot in a notepad or complete an exercise. This is because while the

theory is useful or perhaps even essential, actual action and visual learning is

what makes the long-term difference.

Video, in this regard, provides clear and concrete data sharing. Athletes learn

more when they can see what they are doing—right or wrong. This makes

video feedback training one of the most powerful tools you can use to build a

competitive edge.

It can feel awkward, the first few times you watch yourself in this way, but

by replaying and analyzing your videos, you can develop the most accurate

and effective techniques. You can slow things down to identify tiny details

and angles, and you can avoid injuries by watching for excess strain. If you

aren’t taking full advantage of this technique, then you are leaving a lot of

your growth potential up to chance.

It doesn’t have to be sitting down days or weeks after an event either. The

instant feedback provided by video cannot be beaten. This will allow for easy

identification of mistakes and—more importantly—identification of what

adjustments you can make to fix them. By seeing the movements, you are

actually more likely to retain that information long-term (Grady et al., 1998).

The faster this feedback can be received, and corrections can be made, the

more effective they will be. That is to say, that the longer you maintain an

incorrect form or inaccurate technique, the more it becomes a habit and the

harder it becomes to change. Therefore, immediate feedback is invaluable in

speeding corrections.

Video also allows for more accurate tracking of progress. By saving your

videos, you can look back over time and see how your skills have progressed.

This makes video a great tool for maintaining confidence and motivation.

Finally, you can also apply video feedback training to greatly reduce your

risk of sustaining an injury during training and/or competition. While this

does require altering your focus while viewing the videos, it can prove

invaluable long term. Sometimes we get a little lazy and, without realizing it,

leave ourselves vulnerable to big hits and/or we use a form that puts too

much of the force on weaker parts of our body. We might not notice these

things while performing, but they become clear looking back at your video

later on. Use video-feedback to make sure you are maintaining proper forms

and techniques consistently.

Benefits of Video Feedback Training:

· More effective comprehension

· Progress Tracking

· Injury Prevention

· Long-term Cognition Training

Today the research continues to support the application of video feedback as

a valuable learning tool for performance improvement. So much so that the

United States Army tested the application of a major video feedback system

in 2011 (Wampler and Dlubac). Drill Sergeants hoped that the system would

allow more personalized feedback in situations when the soldier-to-trainer

ratio does not allow timely feedback. The videos were able to show the

soldiers exactly where they had made mistakes, which proved more effective

than words that can be subjectively interpreted. Overall, the study concluded

that video feedback can be an “important contributor to learning” though

better camera designs could do a better job at recording a wider range of

activities, especially in low-light environments (Wampler and Dlubac, 2011).

This study serves not only as proof that video feedback training can be

effective but also as a reminder to be mindful of how you position your

camera to maximize the view and thereby record as much information as

possible. In some cases, it is better to have two or more cameras available in

order to get a complete view from every angle. Though in much of your

training, one or a simple cell-phone will suffice. No matter how many

cameras or angles you employ, the instant visual feedback provided in your

recordings will help you make faster progress, track that progress accurately,

and avoid injury.

Using the Positives

While video feedback training has gained popularity over the years, I have

discovered that many coaches and indeed athletes are skipping two

invaluable steps when it comes to using it for training. You might remember

that I often mention the power of positive thinking and maintaining

confidence. This is important to your mental game plan. Remember, positive

thinking is a self-fulfilling prophecy, and so is negative thinking.

Most video feedback training focuses on the negative. When we focus

exclusively on the negative, we tend to think in terms of “don’t do this” and

“I did that wrong.” While there is great value in recognizing our mistakes,

you don’t want to make the error of focusing only on the negatives when it

comes to video feedback training. For one, you’ll become resistant to the

process. And for another, you’ll spend too much time tearing yourself apart.

In mental training, it is important to counter all that uncomfortable selfcriticism

with an equal amount of self-confidence. Therefore, a better strategy

always focuses on first identifying what you could have done better, and then

also focusing on what you did well. Not only does this change the overall

experience and boost your confidence, but it also reinforces what you are

doing right so that those aspects aren’t sacrificed to overcorrection.

Another thing a lot of coaches do is to only record and review one time. You

record while training or competing. You stop and dissect the video. And then

you move on, missing a huge opportunity to follow through on that feedback.

This is why I recommend a final step of creating an additional new video

where you apply what you have learned. This allows immediate transition

from cognitive awareness to physical performance. It also allows for further

tweaking of your technique where needed.

The final thing I insist on is staying mindful of your mental state while

engaging video feedback training. I’m the first to admit that seeing yourself

on a screen can be weird, then it can be hard when you notice all the little

errors or mistakes you might have made—and you will notice them. Breathe

and try to focus on the good as much as the bad. If you become frustrated, it’s

time to stop and come back later. Always aim to end your training on a

positive note. This will assist your confidence and motivation.

The video feedback process.

· Following training or practice, watch the footage

· Identify what you did incorrectly, and how you can fix it.

· Identify what you did well, and how you can continue to do so

moving forward.

· Create and review a new video where you apply what you have

learned.

· Repeat a couple of times until you see progress on the screen

Using this straightforward strategy will help you maximize your video

feedback training by moving short-term feedback into your long-term

cognitive memory. Remember, always pair your negative feedback with a

similar frequency of positive feedback to maintain your drive.

Exercise: The 6-Step Video Feedback Process

You can only change that which is inside your mental awareness. Give it a

shot right now. Remember that video feedback can be used to increase your

awareness, improve your confidence, prevent injury, and master a wide

variety of skills.

1. Think of a basic skill. Perhaps that right jab you’ve been trying

to perfect.

2. Grab a camera, a cellphone or even a laptop that has a built-in

webcam. Set it up so you can film yourself. This may require the

device to be propped up on a table or shelf if you don’t have a

stand. Do whatever works for now. It doesn’t have to be perfect.

3. With the camera recording, perform your chosen task three

times at varying speeds.

4. End the recording. Grab a pen and paper and then watch the

video two times, paying attention to every detail. You might even

reduce the playback speed. Write down three things you could

improve.

5. Watch your video at least once or twice more. This time, focus

on what you did well. Write down at least three things you are

proud of.

6. After reviewing your notes, repeat step three adjusting your

form and then watch the final video. Note what improvements have

been made.

You can repeat this exercise as many times as you would like. However, try

to stop before you find yourself getting discouraged. You can always come

back and use this video feedback training technique another day. You can

also save your recordings to show to your coach or a trusted colleague. Thirdparty

feedback is always valuable and might touch on something you have

missed, plus they might also have expert advice on how to make

improvements.

This exercise is a simple, effective way to introduce yourself to video

feedback training. Later, you can expand on this technique by having

someone record your longer training and competition sessions. The more

information you can record, the more you’ll have to work with.

Applying video feedback training techniques can improve your cognitive

learning and physical performance by increasing your self-awareness. Make

this a long-term part of your mental training strategy. Remember that your

mind is your most powerful secret weapon. Stay well-armed.

Constructive Self-Criticism

Learn From Your Performance Without Losing Confidence

So it’s all over. The event is done, the interview is over or that big thing

you’ve been working on for weeks, maybe months, is finished. You gave it

your all and now you can relax. But before you chill out too much, it is

important to sit down and briefly reflect on what went well and where you

can improve. This type of constructive self-criticism is a crucial mental

strategy that builds improvement.

There is only one problem we often fall into that negates any potential benefit

of such a practice. The issue is that we often focus so much on winning or

losing that our self-confidence suffers anytime we don’t win and we lose all

perspective on our performance as a whole. We also tend to look at what we

did wrong more than what we did right, or maybe even what we improved.

This chapter will focus on the value of shifting your perspective when it

comes to constructive self-criticism by redefining your purpose, putting more

emphasis on the actual performance, and always admitting what you did

right. Remember, in any competition, there are a lot of variables that you

cannot control. However, if you try your best at the parts you can control,

then you have succeeded in performing well. The bottom line is that you

should always put more emphasis on learning and less on whether you won

or lost.

Problems With The Win/Lose Stigma

I recently read an article suggesting that one of the biggest obstacles to

happiness in the modern world was not only the fact that we compare

ourselves to others all the time, but that we are so focused on achieving

individual success (winning) that we lose sight of the successes we have

achieved in the process of getting there.

It’s hard to disagree.

Over the years, most of us have become conditioned to put too much focus on

winning. This happens through a series of real and also perceived events.

Think about the last movie you saw. I’d bet the hero won and the bad guy

lost. What about your favorite sports stars. How many of the big names are

famed for their progress and grit, compared to their trophies and wins? Not

many.

It’s not to say we shouldn’t celebrate winners. It’s simply that in only

celebrating winning, we lose sight of a much bigger picture.

This conditioning is so powerful that we start to equate winning with pleasure

and losing with pain. Not only is this a distortion of reality, but this belief

system can also distract your attention during a competition. Remember

mental strength requires great concentration.

When you shift your attention towards anything else, you fall vulnerable to

slow responses, bad decisions, and reduced motor control. When your focus

is on winning, you spend more time thinking about how you are doing in

comparison to your opponent. That means less time focusing on your own

performance.

It’s not that winning is bad. Of course, every win should be celebrated. When

you succeed, you will find a great deal of personal satisfaction and positive

reinforcement of all the hard work you have done.

However, the problem with centering your goal around winning becomes

clear when you look at the flip side. If your sole purpose for competing is to

win, then losing starts to look like a failure. In fact, we begin to fear this

failure so much that it begins to affect our performance.

When you get behind, you start to panic. Telling yourself that humiliation

will ensure. This can lead to a great deal of fear and anxiety. Another

problem is that you are putting all of your focus on whether you won or lost.

No matter how hard you compete, there will always be circumstances outside

your control which may lead to a loss.

If you evaluate a performance solely on the basis of whether you won or lost,

then you are putting much of the outcome into forces outside your control:

opponent skill level, referee observation limitations, weather, and so forth. A

study by sports psychologists Mihaly Csikszentmihalyi and Jeanne

Nakamura, experts on the state of flow that comes with operating in the

optimum zone, confirms that in order to be completely engaged in your

performance, you must be able to set aside elements of competing such as

whether you will win or lose and instead focus on what you can control.

Likewise, it is important to focus post-competition constructive criticism on

aspects of a competition that you can control. When you focus your attention

on controllable aspects of your performance, research shows that you will be

able to perform closer to your optimum zone. This also helps you develop

greater resistance to distraction while you are competing. But, more

importantly, when the final analysis is done, you will have more awareness of

what you did, where mistakes were made, and what you can do to improve

your performance next time.

When seen from this light, skill-based self-criticism can be far more effective

in maintaining the motivation to continue training at the top of your abilities.

Otherwise, every loss will threaten your confidence and make you tempted to

quit. Whereas every win will tempt you with complacency and possibly even

laziness. Why work so hard if you always win? Why work so hard if you

always lose?

Instead, keep the focus not on the final outcome, but on your actual

performance. This way you will always be able to identify something you did

well, and something you can work on.

Defining Success As Winning Will Hold You Back

If you continue to evaluate your performance largely on the basis of whether

or not you win, then you will prevent yourself from seeing the incredible

success you deserve. Stop putting so much energy and focus into winning.

Studies effectively show that focusing on winning can hold you back in four

main ways.

Slows your progress

Hinders brainstorming and creative solutions.

Encourages self-criticism

Leads to inconsistent motivation.

When your review of a performance is clouded by the disappointment of a

loss, you might become too critical of yourself. Rather than objectively

breaking the performance down into raw components and objectively seeing

what worked well, you tear yourself down. This negativity begins to sabotage

not only your review of this one moment but also your performance and

training as a whole. This harsh self-criticism prevents you from moving

forward and properly planning ways to do better. Instead, you engage in a

mental battle that often leads to feeling like giving up, or like you aren’t good

enough. In short, your confidence and motivation become broken.

Winning can certainly have the opposite effect. However, the back and forth

can create a rollercoaster of emotions and a pattern of self-doubt. This is what

happens when you focus on the back and white of winning and losing, rather

than the more important emphasis on your performance as a whole. When

you break away from such restrictive thinking, you can instead look at the

information in front of you, revealing a wealth of possibilities for

improvement.

Focusing on Personal Progress Is Powerful

In contrast, placing your focus on your performance and progress, rather than

winning, actually makes it easier to succeed. You’ll also enjoy the process far

more and spend less time beating yourself up. Overall, there are four main

benefits to progress-based constructive criticism:

Provides consistent motivation to keep going

Encourages learning

Creates opportunities to celebrate progress

Can be sustained long-term

When you review your performance in terms of progress rather than winning

or losing, you can accept yourself. Self-acceptance is one of the keys to

maintaining confidence and health awareness. It also allows you to think not

about where you failed, but about where you can change to become quicker,

more flexible, and stronger. Plus, you are more readily able to overcome any

failures and push yourself towards more wins.

That said, not winning isn’t synonymous with failure. Losing actually

provides two important opportunities. When you lose, you are prompted to:

• Evaluate what you have done.

• Redefine your goals.

You can’t expect to win every time. No one can. Being able to keep battling

away despite a loss, is in my view a greater strength. Rather than falling into

a negative self-talk cycle, you’ll actually be able to fail forward. When you

focus on what you learned, rather than the overall result, you alleviate a lot of

pressure and grant yourself space to try new strategies. The more you

experiment, the better equipped you’ll become. You’ll have a lot more fun

too.

A great way to think of it is that there are no failures in life, only lessons.

Redefine Your Success with Positive and Constructive Self-Criticism

So, when you begin to review your performance after a competition, your

focus shouldn’t be limited to whether you won or lost. This narrow thinking

excludes the broader picture and can threaten your confidence. Regardless of

whether you win or lose, instead focus on how you performed, what skills

you were able to put into action, and what improvements you have made

since your last match.

As good as winning feels, in the end, the purpose of your training is selfimprovement.

As long as you are moving forward, then you are making

progress. Redefine what success meant to you in order to improve your

mindset and boost your ability to perform well under pressure.

Remember that your goals will be more successful if they are intrinsically

motivated. Maintain a definition of success that is based on self-references,

meaning your own personal progress. Use your critical reviews not to tear

yourself down but to identify quality performances and paths to

improvement.

You might find the reason you have lost a match is that your opponent was

more skilled. This doesn’t mean that you aren’t skilled, it just means that you

were brave enough to confront a bigger challenge. In some ways, it is better

to lose to someone better than you than to always win against someone with

less skill. The former provides far more opportunities to learn.

Define success not as winning every match but as the satisfaction earned

through trying your best. This definition grants far more personal control

over your own success.

Next time you stop to review a performance, do it from this perspective.

You’ll find you feel more confident, focused, and motivated. You’ll also feel

less anxiety going into your next match, knowing you don’t need to beat your

opponent, you only need to put all your training into action. When there is

less anxiety and frustration, you’ll be better equipped to excel.

Shifting Your Attention in Hindsight Too

So, let’s get into the practical elements. What kinds of things should you

focus on when you stop to evaluate a performance?

It varies, of course. Maybe you are involved in team sports, one-on-one

competitions, or maybe you aren’t interested in any of these and simply want

to analyze your handling of a big speech, an important meeting or an exam.

1. Firstly, ignore the stuff you could do nothing about.

Was it raining? Ignore it.

Was the traffic bad? Not your fault.

Did the equipment break? Forget it.

Was the opponent twice your size? Nothing to be done.

While there are some tiny things we could do to influence how each of these

played out, we are often deluded into thinking we have control over such

things. Cursing yourself for getting stuck in traffic, for example, isn’t

productive. It happens and it’s unpredictable. Could you have left earlier?

Maybe. But if you left a good amount of time for the journey, then you

already did everything that could be expected of a responsible individual. Let

it go.

2. Next, look at the controllable elements. The things you really

did have volition over. How you acted. How you moved. What you

said.

What did you accomplish?

Were you on task?

Did you stay focused?

Look at each part, especially those you have been working on

the most.

3. Finally, frame your observations with positive language.

Rather than saying “I did this wrong,” say “I could have done better

if I…” This implies possibility and potential, rather than negativity.

Language is an important component of behavior. Negative

language introduces self-doubt. Whereas positive phrasing keeps

you moving forward.

Feedback is important, but it should be gathered and developed

independently of the actual outcome. Remember, keep success framed as

performing at your best and making improvements. Winning is exciting and

can increase your motivation, but it isn’t everything. Were you calm and

focused? Were you confident in your abilities? Did you feel as though you

were in control of your body and mind? If so, then you succeeded. Now

figure out how you can outperform yourself in the next match.

Exercise: 5 Minute Mindset Switch

This mental exercise can be used at any time, but it will be especially useful

when evaluating your performance immediately after a loss. Though it can be

used months and even years later—any time you find that you are beating

yourself up. Use it to shift your focus from winning or losing to celebrating

every bit of progress you are able to make.

When you take the time to reflect on what happened, what might have

distracted your focus, and where you could have done better, you will begin

to get more information. This information can help motivate your goals and

increase your confidence as you continue to forge ahead. Try it now.

1. Grab a pen and your notebook.

2. Sit down and reflect on the last time you didn’t win at something

important to you. Use this as the page header.

3. Make a list of elements which were out of your control. Things that

could be put down to luck, fate or just bad timing. Allow yourself to let

these go.

4. Identify what you actively did, that went wrong. What skills do you

need to improve your performance next time? Again, make a list on your

paper.

5. This step is perhaps most important. Identify your progress. What did

you do well? What improvements can be identified in comparison to

previous competitions? Write these down too and underline them.

6. Set a realistic goal for your next match or big event. What is one thing

you have the power to improve with practice? Now write that down as a

new goal.

7. For a bonus, refer to the earlier chapter in this guide about goal setting

and creating habits to achieve those goals.

Keep your new performance-based goal in mind as you continue to

train. If you improve this aspect, then you will have succeeded no

matter whether you win or lose.

In conclusion, it is essential that you stop defining your own

success in comparison to what others are doing. Find satisfaction in

your own progress, no matter how small. Often the small

increments of improvement are the ones we fight hardest for.

The most powerful thing about this mental mindset shift is that

when you focus everything you have on your performance, you will

banish self-doubt and instead find the confidence to pursue your

own success. Stay mentally strong and you will be able to pursue

all of your goals and passions with the power they deserve.

Thank You for Reading

I hope you enjoyed this guide and have found some of the tips and techniques

useful. The process of moving from planning to execution, response and

replay is a powerful method that I believe can be employed by anyone

looking to improve their mental game and make the most of personal

potential, whether that be in sports, combat arts, at home or in the office.

The world of sports psychology is a fascinating one and constantly changing

as new research becomes available, so keep an eye out for more of my books

exploring the subject in the future. In the meantime, if you enjoyed this book,

please leave a quick review.

Positive feedback makes a huge difference to me and other readers alike so

thank you in advance.

- Phil

Table of Contents

INVINCIBLE MIND

What can you get from this book?

From the Author

Introduction: Why Train Your Mind At All?

What is Sports Psychology Anyway?

The Pillars of Mental Training

The Power of a Journal

Exercise: The 2-Minute Mind Map

PART 1: PLANNING AND PREPARATION

How to Create Habits that Stick

Exercise: Get SMART

How To Make Your Habits Bulletproof

How to Create Unstoppable Motivation.

Kill Your Excuses

Visualization for Ultimate Motivation

How to Visualize Your Goal with Vivid Imagery

Centering Through Breathwork

How to Covert Anxiety into Strength

Technique 1: Centering Using Focus Words

Exercise: Creating Focus Words

Technique 2: Breathwork

Exercise: 10-Second Centering Breathwork Technique

PART 2: EXECUTION

Cognitive Training: How to Think and Act Simultaneously

Starting out: Cognitive Training

Getting Better At It: Associative and Autonomous Learning

Why Practice Really Does Make Perfect

30-Days from Cognitive to Autonomic Training

Exercise: Experience Autonomic Training Right Now

Mastering Manipulation

Technique 1: Reverse Psychology Works

Technique 2: Manipulating the Element of Surprise: Creating an Opportunity

to Strike

Technique 3: Faking Out Your Opponent in 5 Easy Steps

Making Self-Talk Your Secret Weapon

Exercise: Create Your Own Self-talk Words

PART 3: CONCENTRATION

Mastering Visualization Meditation

Exercise: Meditation: Visualize How To Realize Gains

Mastering Mindfulness

Big Problems Solved Through Mastering Mindfulness

Exercise: Learn Mindfulness in Five Minutes

Bonus: Emergency Mindfulness for Sudden Stress

Mastering Patience

How Do You Master Patience?

Exercise: Putting Patience Into Practice

PART 4: RESPOND

Reading Your Opponent

Exercise: Train Your Reflexes

Improving Perceptual Predictions

Exercise: Open your Awareness

How to Become Assertive

Exercise: Practice Being Assertive Right Now

Turn Pain Into Power

Exercise: 5 Step Meditation to Turn Pain Into Motivation

Dealing With Trash Talk

Exercise: Master Your Poker Face in 5 Easy Steps

PART 5: RECHARGING

Feed Your Mind

What Foods To Eat for Maximum Performance

Fast (Super) Foods

When To Eat for Peak Performance

Mental Toughness

How to Develop Mental Toughness

Mental Recovery – How to bounce back stronger than ever.

Exercise: Five Minutes To A Healing Perspective After Injury

PART 6: REPLAY

Maximizing Video Feedback

Exercise: The 6-Step Video Feedback Process

Constructive Self-Criticism

Exercise: 5 Minute Mindset Switch

Thank You for Reading

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