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Key Strategies to Develop Mental Fitness
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Managing Letdowns
Every athlete is bound to face at least a few major letdowns in his or her career. When this happens, you want to let yourself feel down for a good 24 to 48 hours.
But after two days have passed, it’s critical to shift from ruminating on the past to focusing on the future. Select the next goal and begin mapping out a process to get there.
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Dealing With Uncertainty
- Prevent it: Do what you can to minimize uncertainty by training like you want to race.
- Manage it: Develop a mantra or automatic actions to fall back when uncertainty strikes.
- Grow from it: View uncertainty as an opportunity to grow. Welcome it on the path to personal growth.
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Turning Anxiety into Excitement
Pre-race nerves are common, even amongst professional athletes.
Reframe nerves as excitement. When we do this, we harness heightened perception to raise ourselves up.
Instead of telling yourself, “I’m anxious, I need to calm down,” tell yourself, “I am excited, my body is primed to perform.”
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Focusing on the Process
The best goal to have is simply to “get better.” Such an approach ensures that you never get too fixated on specific results.
Quit thinking about success as finishing times, qualifying standards, or placements. Think about success as continual growth and progression over time.
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What It Means to Be Tough
Toughness is experiencing something that is subjectively distressing, and then leaning in, paying attention, and creating space to take a thoughtful action that aligns with your core values....
Know Your Core Values
Think of 3-5 things that matter most to you. They may be guiding principles of your life or aspects of the person you want to become.
Then write a sentence or two on each, describing what they mean to you. These are the values you’ll want to act in service of when the going gets tough.
Embrace Pain, but Don’t React to It
When you react to it, that's when it transforms into suffering.
You can learn to experience pain neutrally is through meditation: it teaches you to accept pain, sit with it and then move on, instead of reacting to it with stress.
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Internal vs. external motivation
External ...
Self-Efficacy
It means believing in your ability to perform a task and achieve goals. There are 3 ways to build self-efficacy:
- Ensure early success. When first starting out, choose activities you're certain you can do successfully.
- Watch others succeed in the activity you want to try. This is particularly effective if the person you're observing is similar to you (friends, neighbors, co-workers).
- Find a supportive voice. Personal trainers and coaches are skilled in giving appropriate encouragement, as are good friends (usually).
Fundamentally Independent Thinking (FIT)
A fundamentally independent thinker understands that nothing makes a person upset, angry, or depressed; rather, what a person thinks about the world determines how they feel.
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Exercise is a keystone habit
A change in one life area that brings about positive effects in other area. Exercise it’s not just vanity. What you do in the gym makes you a better, higher-performing person outside of ...
Uncomfortable situations
Besides the well-known health advantages, in a world where comfort is king, arduous physical activity provides a rare opportunity to practice embracing uncomfortable situations.