You wouldn’t build a house without a blueprint – and in the same manner, you shouldn’t work on your mental game without doing an assessment. These are the 3 Steps for building your Mental Game Blueprint:
Step 1: Identify the Mental Skills to Build One of the biggest problems with working on your mental game is that it's hard to make it tangible - so in our assessment, we break it down into 7 Mental Skills to clarify what you are working on. We assess each skill by reflecting on the percentage of time and energy you spend in that state compared to when you are not. For example, resilience is based on how well you stay centered, embrace challenges, and bounce back from adversity versus having the emotional rollercoaster of highs and lows, getting derailed, and going downward spirals. This image breaks down the 7 Main Mental Skills you need to get into the zone:
*Noted
STEP 2: Clarify the Mental Blocks to Clear
This step is where we uncover any limiting beliefs holding us back. By pinpointing the mental blocks to clear, you can improve your mental game much more quickly.
The most common mental block is the Results Trap. For example, how much do you agree with the statement: Winning is what makes sports fun?
The higher the rating, the more likely there is a Mental Block to clear in that category.
The questions here are like trick questions because there could be some truth within the statement - it doesn’t mean that winning is not fun.
But when an athlete or high performer associates all their joy with the results, they hold onto a belief system or narrative that has lost touch with their love of the game. The image below breaks down the 7 Main Mental Blocks that may prevent you from getting into the zone:
*Noted
STEP 3: Personalize the Mental Tools Accordingly
Now that you have a good foundation for your blueprint - the last step is to bring in the fundamental tools and personalize them accordingly.
This is where you start to act and bridge concepts to strategies. You need to embrace the creative process and find what works for you.
We have a complete toolbox of tools, but here is the summary of the 4 fundamentals:
Unique Alter Ego
Inspired by Todd Herman’s work – this process is about identifying what it means to be in the zone vs. in your head.
The mental skills prioritized in your assessment help curate your best self.
Alternatively, the mental blocks you must clear will help inform your worst self.
When you do the process effectively, you have a unique persona that clicks and works for you.
10 Second Reset Routine This is one of the most potent tools – it helps activate the alter ego and clears your mind. The key here is it is all about acceptance to obtain alignment in your thoughts, feelings, and actions.
Breathing techniques are also a part of the reset routine. They help you to relax, get centered, and stay in the moment.
An example of a reset routine might be a goalie in the NHL squirting water in the air and watching it fall.
When you find a personalized process, you consistently use – this 10-second routine can be a game changer.
Personal Scorecard
This strategy is all about reflecting on what you can control.
As alluded to earlier, the external scoreboards in sports (like points, playing time, rankings, etc.) are often the most significant mental blocks for elite athletes and high performers.
Creating your scorecard is essential for staying focused on what you can control –your mental state and your process. These each need to be well defined.
Once you personalize this process based on your assessment – it creates an effective reflection habit that continually improves your self-awareness.
*What 4-5 things you do well in the game that help your team win*.
Imagery Script
This is the most effective way to optimize your mental preparation. It is about setting your intentions for how you want to play (action planning) and how you want to show up and handle stressors (coping planning). By preparing to cope with pressure, adversity, and success, you will be more likely to respond effectively in those crucial moments - this is key to helping clear your mental blocks and keep them from coming back. This process is most effective when personalized based on your assessment.
To summarize, following these 3 steps will help you build your mental game blueprint:
1. Identify the Mental Skills to Build
2. Clarify the Mental Blocks to Clear
3. Personalize the Mental Tools Accordingly
Until next time,
Coach Nye
*Noted-Thanks to CEP for the information and Pictures
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