Download - Formula for Success

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Formula for

Success

John Ellsworth, M.A.

Sports Psychology Consultant


Formula for Success – What is it?

• How do you achieve success?

• What gets in the way of success?

• Do you demand success as part of life?

• Do you demand success for your children?

• Do you expect success?

• What are you willing to trade for success?

• Can success be harmful?

• What is your formula for success?


Formula for Success – What is it?

• It’s a guide, instructional and motivational tool. Or it can do just the opposite.

– It’s about a practice plan, goals and an execution strategy.

– Is a natural for building confidence.

• How does it affect you?– Subconscious = control center for all

thought, movement & action

– Control center - constantly being programmed by thoughts, words, emotions we choose to tell it.

– Good input = Good output

– No different than quality pre-race plan.


Success: An Asset or Liability?

• If it helps the athlete build confidence and trust = Asset.

• If it takes the athlete to a place of demands, pressure, anxiety, stress, unhealthy beliefs, or the future outcomes = a Liability.

• Which is it for you?

Note: Have yet to work with an athlete that can honestly admit they have consistent success as a result of high personal demands or poor planning.


Success: An Asset or Liability?

• Is your success an asset or a

liability?

– Take a mini self - assessment

right now. Close you eyes for the

next 60 seconds.

– Hear, see, and feel the success

in your last performance.


Mental Game Success

has 4 Components

1. No Expectations for Performance

2. Set Manageable Objectives

(Mini Goals)

3. Focus on the Process

4. Incorporate High Confidence & Strong Belief Statements


Mental Game Success

has 4 Components

1. No Expectations

- Demands for performance

- Judgments about performance

- Pressure achieve an outcome

- Playing for others desires

- Playing for approval of others

- Playing to avoid Failure

Example: “I need to strike the ball perfectly today.”

Example: “I can’t make any errors today or I will lose.”

Example: “I must finish in the top 10 in today’s race.”


Mental Game Success

has 4 Components

2. Set Manageable Objectives

(Mini Goals) - SMART

- Specific & Precise

- Measurable & Quantifiable

- Action oriented

- Realistic (with a stretch component)

- Timely - reasonable timeframe

- Self - determined

- (Evaluate goals regularly)

Example: I am confident in my ability and know I can execute on my race plan better than my competition.


Mental Game Success

has 4 ComponentsManageable Objectives / Process Goals

– Keep the athlete present, & connected to execution - not results, or outcomes

– Performance Objectives (Task are measurable?)

» Monthly - Weekly - Daily» “I will increase my split time by 0.4 seconds in the 400 meter dash by increasing my

speed in the initial 100 meters and by developing a more explosive start.

» “Strive to remain inside the leaders during the first split of the race and position myself for a split time between 5:20, and 5:45”.

– Mental Game Objectives (Focus oriented)

» Monthly - Weekly – Daily» “I will strive to regain my confidence on the inward 2 ½ dive through the use of

“centering” for relaxation, and “visualization” for mental rehearsal before each practice, while repeating my “positive self-talk statements three times”.

» “Use your breathing tool to remain composed after sacrificing 2 consecutive points in a row”.


Mental Game Success

has 4 Components

3. Focus on the Process

- Focus on the Present, not past, not future

- Not results not statistics

- Focus on the Task Relevant Cues

- Selectively attend to critical elements

- Focus on the Mental Cues to execute

- Have a Focus Plan prepared in advance

- Pre-Shot, Pre-Race, Pre-Game Routine

- Have a Rescue Strategy (tools)

Example: When at bat, tap the plate three times to trigger your mental cue to execute the swing.


Mental Game Success

has 4 Components

4. Incorporate High Confidence & Strong Belief Statements (Self-Talk)

- Based on what has been practiced

- Based on previous success

- Present tense focus

- Success intention

Examples:

• “I choose to focus on what I want, not fear what I think will happen”.

• “Mistakes happen in competition. How I respond to mistakes matters most”.

• “I commit to using process goals to help me focus on positive execution”.


7 Types

High Confidence & Strong Belief Statements

(Positive Self-Talk)

1. Changing Bad Habits

2. Attention Control

3. Creating Affect or Mood

4. Changing Affect or Mood

5. Controlling Effort

6. Building Self-Efficacy

7. Increasing Adoption & Maintenance of Exercise Behavior


Techniques for

Controlling Self-Talk

High Confidence & Strong Belief

Statements

– Refocus the mind – “mantra, or affirmations”

– Been done for 100’s of years

– Repeat a few positive powerful words that get the

attention of your internal computer

(subconscious).


Techniques for


High Confidence & Strong Belief Statements (Cues)

– Great preventive strategy - keeps the mind on the positive – not allow time for the negative e to creep in.

– Examples:

» Power & Speed

» Perfect Rhythm

» Glide & Stride

» Smooth Strokes

» (short & positive)

– Ali –“ I am the greatest”, had an incredible affect on his subconscious


Techniques for


Conclusion / Wrap-up

– Success is a process. Enjoy the journey!

– The extra edge = mental strength

– The mind will do what we tell it.

– Homework assignment: Incorporate the Formula for Success into your training plan

“The mind controls the body, and the mind is unlimited” ~ Craig Townsend

Download - Formula for Success

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