Whether it’s landing that dream job or mastering a new language, these expert-approved mental techniques can help you reach all your goals.
Phenoms like Simone Biles, Serena Williams and Michael Jordan may have dominated completely different sports, but throughout their careers, they had one powerful thing in common: they all turned to sports psychologists to help them navigate the mental challenges that came with being at the top of their game.
As it turns out, an increasing number of athletes and teams are relying on sports psychologists these days. This trend is largely due to research showing that mental skills can greatly enhance athletic performance.
But here’s the kicker: these strategies aren’t just reserved for elite athletes. With a bit of practice, anyone can harness these techniques in different areas of their lives.
For instance, a study involving over 44,000 participants revealed that individuals who learned quick sports psychology techniques like visualization and positive self-talk performed significantly better against a computer-simulated opponent compared to those who did not receive this training.
This goes to show that incorporating mental training into our routines can improve our focus, help us manage setbacks and anxiety more effectively, and stay motivated.
“Like physical training, the gains come with repetition and reflection,” Andrew M. Lane, a professor of sport and exercise psychology at the University of Wolverhampton in Britain, and the lead author of the study, told The New York Times in a recent interview.
Dr. Lane and other sport psychologists also shared their best tips for improving your performance, no matter if you’re a weekend warrior or just looking to improve your everyday tasks. They all emphasize that tapping into the power of mental strategies with a consistent routine that includes visualization techniques, goal setting and positive affirmations could be your secret weapon for success!
1. Don’t get stuck on just one goal.
Setting a strict goal, like running a 5K in under 30 minutes, can be a great motivator. But it often comes with a hefty dose of stress, especially when life throws curveballs in your way.
Instead of having such fixed expectations, consider creating different levels of goals, according to Carla Meijen, a sports psychologist and assistant professor at the University of Amsterdam. She suggests coming up with a dream goal, a silver goal, and a “bare minimum goal.” This way, you can feel more in control and make changes if needed, rather than being stuck on a big goal that you didn’t achieve.
2. Concentrate on useful thoughts, not just positive ones.
In sports and in life, a relentless focus on positivity can sometimes be more of a distraction than a motivator, says Jack J. Lesyk, the longtime director of the Ohio Center for Sport Psychology. He encourages athletes to shift their focus to what’s truly helpful in the moment rather than getting caught up in an overly optimistic mindset.
For instance, Dr. Lesyk says to consider a golfer who has just conquered the challenging 12th hole and thinks to himself, “This is the best round of golf I’ve ever had! If I keep this up, I’ll set a personal record.” While this kind of positive affirmation might feel good, it can lead to a slip in concentration, as the golfer may start to dwell on past achievements instead of focusing on the upcoming challenge: the 13th hole.
He suggests that instead of chasing that high of positivity, the golfer would benefit more from grounding thoughts that directly relate to the task at hand. Simple, focused questions like, “Where’s the ball now? Where do I want it to go next? How can I make that happen?” can help maintain focus and clarity.
3. Use ‘cue words’ to get back on track.
Cue words serve as powerful reminders for athletes, helping them to concentrate on what truly matters amid the whirlwind of competition. Phrases like “stay balanced” or “commit to the move,” as noted by Dr. Lane can be instrumental in managing the pressures that arise when a mistake happens. This mental cueing allows athletes to regain their composure, rather than getting lost in self-doubt or frustration. In addition to verbal reminders, athletes often employ quick physical movements to “shake off” a misstep – think of a swimmer flicking water off their goggles as a way to reset their mindset.
This concept extends beyond the pool or field; anyone can adopt similar strategies in everyday situations. For example, if you find yourself stuck while working from home and fixating on a challenging problem, taking a moment to lie on the floor, drink some water or perform a quick stretch from your office chair can signal to both your brain and body that it’s time to pivot.
4. Picture the key moments that matter most.
Athletes have long understood the power of mental rehearsal, a technique that not only enhances their performance but also calms their nerves. By vividly imagining their movements before competing, they stimulate the same areas of their brain that they use during the actual event, which strengthens their abilities.
Lesyk suggests breaking a task down into smaller parts when visualizing it. For this, if you’re preparing for an important work presentation, begin your mental practice by focusing on the end result first. “Imagine the ending first,” he advises. Then, think about the last two steps, gradually adding more steps until you can see the whole presentation from beginning to end.
You might want to spend extra time visualizing the part of the presentation that worries you the most. “For me, the first few minutes are the most important,” he mentioned.
5. Focus on what you can control.
We can resolve to eat only fruits and vegetables a few times a week, but that doesn’t necessarily mean we’re going to immediately achieve a sculpted body. Sure, embracing a plant-based diet can work wonders for our health, but let’s be real: transformation takes time and effort.
Top performers “spend little time worrying about the factors they do not control,” according to Brian Foster, an associate teaching professor of sport psychology at Florida State University. They understand that they can’t control things like loud fans or negative comments on social media, says Justin Ross, a clinical psychologist who specializes in human performance.
Instead of trying to ignore distractions, Dr. Ross suggests asking yourself, “What do I want to pay attention to in this moment?” He mentioned that the more you practice this, the easier it will become to concentrate when you’re feeling pressured.
6. Separate your actions from who you are as a person.
Dr. Lane explained that when your sense of self, value and job success are closely linked, having a bad day can feel like a complete failure. But if you can separate your identity from your work performance, you’ll understand that your value isn’t based on just one outcome.
Reframing your thoughts can really help, he says. For example, if you make a mistake at work, instead of thinking, “I’m not cut out for this,” try to analyze what happened: “I was rushing and didn’t double check my work.” Then, change your perspective: “This is a signal that I need to adjust my pacing, not a sign I’m bad at my job.” Lastly, learn to let go gracefully: jot down what you learned, maybe take a short walk outside and then move on.
