motivation: the fuel for success john p. sullivan, psy.d. sport psychologist clinical & sport...
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MotivationMotivation::The Fuel for SuccessThe Fuel for Success
John P. Sullivan, Psy.D.John P. Sullivan, Psy.D.Sport PsychologistSport Psychologist
Clinical & Sport Consulting Clinical & Sport Consulting ServicesServices
Clinical & Sports Consulting Services
Ideal Performance StateIdeal Performance State
Intense focusIntense focus Present orientation – in the momentPresent orientation – in the moment Confidence in your abilitiesConfidence in your abilities Calmness/relaxationCalmness/relaxation EnergeticEnergetic Enjoyment/fun/joyEnjoyment/fun/joy Alert/self-awareAlert/self-aware
Compiled from Ravissa, Miner, Loehr Compiled from Ravissa, Miner, Loehr
MotivationMotivation
Why are some motivated while Why are some motivated while others are not?others are not?
Motivation requires energy Motivation requires energy focused in two dimensions focused in two dimensions --DirectionDirection is choosing particular is choosing particular goals over othersgoals over others
- - IntensityIntensity is the fuel necessary is the fuel necessary to achieve the goalto achieve the goal
Motivation BasicsMotivation Basics
Intrinsic and Extrinsic Intrinsic and Extrinsic MotivationMotivation
Direct and Indirect MotivationDirect and Indirect Motivation Sense of ControlSense of Control Personal NeedsPersonal Needs Can’t be seen but is FELT!!Can’t be seen but is FELT!!
Thinking Affects Motivation!Thinking Affects Motivation!
Feelings/Emotions
Behavior/PerformanceThoughts
SMART Goal SettingSMART Goal Setting
Specific – Make goals specificSpecific – Make goals specific Measurable – Can you measure your Measurable – Can you measure your
progress?progress? Adjustable – Can you modify your Adjustable – Can you modify your
goal based on progress?goal based on progress? Realistic – Make sure the goal is a Realistic – Make sure the goal is a
‘stretch’‘stretch’ Time oriented – Determine dates by Time oriented – Determine dates by
which you’d like to achieve goals which you’d like to achieve goals
Goal Setting LadderGoal Setting Ladder
Set short-term, Set short-term, medium range, and medium range, and long-term goalslong-term goals
Conduct a Conduct a ‘roadblock ‘roadblock analysis’ of analysis’ of potential barriers potential barriers to goal to goal achievementachievement
Mark your progressMark your progress
Additional Goal Setting TipsAdditional Goal Setting Tips
Goals should be positive Goals should be positive Goals should be precise – Set dates Goals should be precise – Set dates
by which you want to achieve by which you want to achieve specific goalsspecific goals
Goals should be manageable – Don’t Goals should be manageable – Don’t get overwhelmed by setting too get overwhelmed by setting too many goals at oncemany goals at once
Write down your goals – It makes Write down your goals – It makes them more realthem more real
Goal SettingGoal Setting
A A Combination Combination of team and of team and individual individual
goals goals maximizes maximizes motivationmotivation
BE RELENTLESSLY POSITIVEBE RELENTLESSLY POSITIVE
Provide Positive Provide Positive FeedbackFeedback
Maintain Responsibility Maintain Responsibility for Successfor Success
Acknowledge Growth Acknowledge Growth PointsPoints
Find Find FunFun in What You in What You Do!Do!
Visualize SuccessVisualize Success Emphasize Emphasize
Performance Over Performance Over OutcomesOutcomes
Motivating CommunicationMotivating Communication
Be positiveBe positive Sandwich any Sandwich any
criticism criticism between between positive positive feedback/ feedback/ positive positive instructioninstruction
Keys to Communicating EffectivelyKeys to Communicating Effectively
Listen effectivelyListen effectively• Don’t interruptDon’t interrupt• Maintain good eye-contactMaintain good eye-contact• Paraphrase the message to encourage Paraphrase the message to encourage
your athleteyour athlete
Keys to Communicating EffectivelyKeys to Communicating Effectively
Express yourself correctlyExpress yourself correctly
- Tone and body language - Tone and body language communicate more than the words communicate more than the words we usewe use
- Remember to be positive- Remember to be positive
- Keep in mind: ‘Would you rather be - Keep in mind: ‘Would you rather be right or effective?’right or effective?’
Patterns of MotivationPatterns of Motivation
The Learned Helpless The Learned Helpless AthleteAthlete
The Fear of Failure AthleteThe Fear of Failure Athlete The Fear of Success AthleteThe Fear of Success Athlete The Perfectionist AthleteThe Perfectionist Athlete The Under-Achieving AthleteThe Under-Achieving Athlete
Learned Helpless AthleteLearned Helpless Athlete
Redefine success Redefine success •Focus on performanceFocus on performance
Chart improvementChart improvement Focus on short-term goalsFocus on short-term goals Be positiveBe positive Arrange opportunities to succeedArrange opportunities to succeed
Fear of Failure AthleteFear of Failure Athlete
Provide consistent approval Provide consistent approval for both winning and losingfor both winning and losing
Encourage learning from Encourage learning from losseslosses
Help emphasize the process Help emphasize the process over outcomeover outcome
Fear of Success AthletesFear of Success Athletes
Provide a focus on goalsProvide a focus on goals Provide preparation for being Provide preparation for being
#1#1 Help them to visualize Help them to visualize
successsuccess Encourage and support both Encourage and support both
winning and losingwinning and losing
The Perfectionist AthleteThe Perfectionist Athlete
Emphasize a strong association Emphasize a strong association between strong workouts and between strong workouts and recovery recovery
Reinforce enjoymentReinforce enjoyment Create an environment of Create an environment of
process over outcomeprocess over outcome Encourage balance in their livesEncourage balance in their lives
The Under-Achieving AthleteThe Under-Achieving Athlete
Establish a verbal Establish a verbal commitment/contractcommitment/contract
Educate about the effort- Educate about the effort- success ratio success ratio • (Success = Ability + Preparation + (Success = Ability + Preparation +
Effort +Will)Effort +Will) Stress self-improvementStress self-improvement
John P. Sullivan, Psy.D.John P. Sullivan, Psy.D.Chief ConsultantChief Consultant
Phone: (401) 258-6754Phone: (401) 258-6754Fax: (401) 874-5010Fax: (401) [email protected]@earthlink.net
Consultation for Mental Health Concerns, Sports Performance Enhancement &
Performance Psychology
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