Sport Psychologists – Applied and International Since 2005
Author: Gareth J. Mole
Gareth J. Mole is an endorsed Sport and Exercise Psychologist. He is the founder of Condor Performance and co-creator of Metuf™. He lives between Canberra and Sydney (Australia) with his wife, their two children and their fourteen chickens.
How impulsive are you? Is impulsivity something you would benefit from working on? Would it have a direct benefit on your life or performance? When something happens to you, especially if it’s something that produces a lot of emotion, do you tend to react or respond?
Reacting and responding are slightly different from one another. One is impulsive the other isn’t. Can you guess which is which?
Reacting basically implies the resulting action was more automatic, less considered. In a nutshell, the brain was less involved. Responding on the other hand is suggestive of a much more considered action. One which was selected from a series of options. Due to this a response almost always takes longer than a reaction. In some cases much longer. Reactions are more impulsive, responses are less impulsive.
Impulsivity Can Be Useful … Sometimes!
It would be tempting to say that due to the above that responses are better than reactions. But this is not the case. Reactions serve a really important purpose in threatening or dangerous situations. Think about the benefit of your hand pulling away from a scolding hot object without you having to think about it. The speed of this reaction will, in many situations, reduce the amount of burning that occurs. This same reflex action allows a motorsport driver to react so fast that they appear to pull off the grid at the same time the lights go green.
But what if you are so good at reacting that you always react? And what if some of these situations would benefit more from a response.
There are hundreds of examples where impulsivity can cause serious issues in competitive sports. Can’t think of any? Then take a look at this Bleacher Report blog of 25 of the most famous brain explosions in recent memory.
Think about the tennis player who can’t help but throw their racquet or abuse the umpire. How about the cricketer who is so upset about a catch being dropped off her bowling that she berates her poor teammate right there and then. ‘I couldn’t help it, my emotions got the better of me’. Really? Is that actually possible? I know it certainly feels like it but to reduce unhelpful impulsivity we first need to believe that our emotions have less power over our actions than they do.
But I Couldn’t Help It!
Blaming our emotions as if they are some invading alien life force that makes us act in a certain way is both inaccurate and very unhelpful. Just because it feels like we have no other option doesn’t make that true.
One of the best ways to start reducing unhelpful impulsivity is to establish if the person who did the reacting was still happy with their actions well after the fact. Ideally at least one full day later. Was Serena Williams still pleased with how she reacted in the 2018 US Open final? If Will Smith was given the chance to go back in time would he still decide that slapping Chris Rock across the face at this year’s Oscars to be the right call? I can’t be sure as I have not asked them but I suspect both would love a do-over.
The reason why we want to establish this is to try and get an idea if the issue is really about impulsivity rather than morals and values. And you can imagine, someone who 24 hours after the fact still thinks that keying up someone’s car who parked poorly was the best choice of action in that situation would be better off focusing on their morals and values instead of their impulsivity.
Most of the time, certainly in the work we do, the athletes or performers who reacted poorly realise this soon afterwards. Sometimes just seconds afterwards. Their morals and values are sound, they just need help converting certain reactions into more considered responses.
Fortunately, there are some tried and tested processes that when taken seriously can do just this. Here are three to whet your appetite.
Process A: Mindfulness
Regular Mindfulness helps reduce the overall power of thoughts and feelings. As some readers and many of my clients may know the best definition I have ever come across for Mindfulness is “increased awareness of the present moment with decreased judgement”.
One of the reasons why Mindfulness, if done regularly, is so effective in reducing unhelpful impulsivity is because it helps with both of these at the same time. When your awareness goes up you are basically using the information-gathering part of your brain and this shuts down the reacting part. By decreasing judgment, we are less likely to think that the umpire is doing a bad job and more likely to think he’s just doing his job.
“Which Mindfulness apps are the best” is a question we get a lot. The boring but honest answer to this is – it depends. Our advice would be to test out the five free apps listed here and pick your favourite. Feel free to use the comments section at the bottom of this blog to make other suggestions of Mindfulness apps you recommend or don’t and why.
Process B: Increase The Gap Between Stimulus And Response
This is not exactly the same as the above suggestion but is similar. The concept of there being a stimulus (for example, seeing someone take a parking spot you’d be indicating for) and then a gap and then the response was the brainchild of Viktor Frankl; the Austrian neurologist, psychiatrist, philosopher, writer, and Holocaust survivor. This approach, which I have always found is most effective when combined with the below process asks us to come up with methods to a) make sure there is a gap and b) increase the duration of the gap.
Classics examples include counting backwards from 10 to 1 or taking two big belly breaths or, where appropriate writing down the emotions.
Process C: Lists
The final process designed to help improve this particular type of decision making is to work out ahead of time which types of situations are most likely to produce a response versus a reaction. For example, I am typically calm when behind the wheel of the car so I would not include any driving related scenarios in my lists. But to this day, despite what I do for a living, I still struggle to respond ideally when I witness most forms of prejudice (sexism, racism etc) so it makes sense for me to have these kinds of situations/stimuli on my lists.
You can have different lists for different areas where you might be unhelpfully impulsive. Even better, clarify what your best response and most damaging reaction might be for each. Sometimes the mantra RESPOND DON’T REACT is the best way to increase the gap.
Keen But Need A Hand?
If this article has motivated you to improve either your mental health or mental aspects of your sport/performance but you feel like you’d benefit from an expert helping hand then Get In Touch via one of these methods: ⏩ Email us directly at email@example.com and let us know more about you and how we can help. ⏩ Fill in one of our four Mental Toughness Questionnaires and tick the box at the end when it asks if you’d like to receive info about our services.
Body Language for Sport and Performance is a free article by internationally renowned sport psychologist Gareth J. Mole from Condor Performance.
A Quick Introduction to Body Language
The first and most important aspect of improving your body language is to accept/believe that the way you look on the outside doesn’t always need to match how you feel on the inside. Before reading the rest of this article I would like you to reflect on this question for a few minutes.
If you don’t buy into this fact, believing that certain strong emotions are always going to come out (“I couldn’t help it”) through your facial expressions and the rest of your body then there is no point in moving onto some of the strategies below until you have worked out a way to prove yourself wrong.
If you have no idea how then hire an acting coach for a few hours and ask them to teach you. Or send us an email asking to work with Performance psychologist Brian Langsworth who is a master of this work due to his background in the performing arts. Or at least scroll to the bottom of this blog where I have added two of my favourite body language improvement videos from Youtube.
If you’ve been reading some of my colleague Madalyn’s excellent recent sport-specific articles you’ll be aware that actions, thoughts and feelings are more separate (independent) than most people believe. Body Language movements are actions and actions alone. They are not thoughts nor are they feelings.
But if you are already a believer then read on …
Body Language is best broken down into three main areas. First, we have the face (eyes and mouth), then the head and then finally the rest of your body (the parts below the neck). Generally, Body Language doesn’t incorporate other non-verbal forms of communication such as tone of voice or grunts etc. But this is certainly another aspect that can be worked on. Think about how important communication is in team sports and how little non-verbal communication is targeted for improvement in such teams (not the ones we work with of course ?).
A nice gentle introduction to improving your body language is to go through these three areas and simply mix it up. Many athletes and performers who take body language seriously (typically, the most successful ones … surprise, surprise) use a mirror or record themselves whilst doing this but it’s not essential. Why not try right now? Make a happy face, then a sad one, then a calm one followed by an angry one.
The Next Step …
The next step is to try and identify what you believe is the Optimal Body Language (face, head position and rest of body) for certain predictable situations that are common in your sport/performance area.
For example, maybe you are a tennis player and you identify that just after the conclusion of each point is a key opportunity to display a certain kind of body language. It can also be very helpful to identify what is destructive body language in these situations.
Remember one of the biggest disadvantages of feeling like you have no control over your own body language is that you are giving a huge amount of unnecessary information to your opponent. If you and I are playing a competitive match against one another I am going to want you to be as unaware as possible about how I’m travelling. Basically from the outside (to my opponents), I would want to come across as cool, calm and collected, even if I am actually feeling anything but.
The template for this would look something like this (which you can copy and paste):
In situation X, I would like my face to appear A, my head B and my [replace with the name of body part] would be C.
Here is an example for a tennis player;
In a situation where my opponent is having an argument with the umpire, ideally, my face would appear calm with a slight smile, my head would be upright but looking towards the crowd and my hands would be behind my back. What would be counterproductive is to approach the chair and look frustrated by putting my hands on my hips and shaking my head.
Now It’s Your Turn …
Once you have established your Body Language preferences it’s time to practice them. It’s at this stage that using a full-length reflective surface or recording device is highly recommended. How you think you look from inside your body might not be what you’re looking for so you can adjust before the actions start to become second nature (via repetitions).
The final stage is to see if you can replicate the situations via some kind of mentally harder practice. In other words, using the above example, this tennis player would first practice Optimal Body Language anywhere but later set up practice sessions whereby during a practice match his or her hitting partner intentionally stops to argue with the umpire. And of course, any other situation previously identified whereby displaying the right kind of body language may be particularly difficult.
The final part is to embed this kind of body language practice into everyday training situations. There is rarely a substitution for repetition and as explained in this previous blog in the end Practice Makes Permanent, not perfect.
Get In Touch
If you would like some professional assistance with your Body Language for Sport and Performance or any other mental area then get in touch and one of the team will get back to you as soon as possible.
Mental Resilience is a term that is getting used more and more at the moment both in elite sport and everyday situations. In this short article by Condor Performance sport psychologist Gareth J. Mole he unpacks the concept of Mental Resilience for the education and enjoyment of the followers of the Mental Toughness Digest.
So we will oblige without actually uttering the words ‘mental resilience’ that much. One of the reasons for this, which I feel will inspire a whole new blog on the subject in the near future, is that you don’t need to talk about an outcome to get there. There is no need to talk about winning to increase the chances of it happening. Mentioning team unity is optional in the work we do in boosting it. And there is no need to actual talk about mental resilience whilst developing and implementing process to develop it.
The other reason we don’t use the term ‘mental resilience’ that much is that from our point of view ‘mental toughness’ is a slightly better description of the work we do. My elevator pitch when anyone asks me what I do and I say I’m a sport psychologist is something like this. “We help performers improve their mental toughness and mental health. When combined this goes a long way to allowing them to fulfil their potential as people and as performers”.
Mental Resilience vs. Mental Toughness
So our psychologists are basically using ‘mental toughness’ as a synonym of ‘mental resilience’. Note this is a major issue with modern day sport psychology. There are dozens of terms that get used by different practitioners that have a lot in common or are exactly the same as other terms. For example, focus and concentartion refer to exactly the same psychological concept. One thing, yet two words (labels) at least.
But maybe mental toughness and mental resilience are not exactly the same.
For readers who are either current or past Condor Performance clients or just avid followers of our regular Mental Toughness Digest posts may know we try to keep mental toughness as simple as possible. This is another ‘issue’ with sport psychology in 2021 which we are trying to do something about. It can often be too complex for its own good. The research is often highly academic and theoretical in nature, something forgetting that the end users almost always need and want really simple, practical solutions to common performance challenges. Again, a whole article could be created on this very topic.
The Metuf Big Five
Our team of psychologists (ten at the time of writing) generally break mental toughness down into five smaller, more manageable areas to work on. These are motivation, emotions, thoughts, unity and focus and spell out the word Metuf. With this in mind, how does resilience fit into the Metuf Big Five? Is it something seperate? Have we stumbled across a sixth? Should it be Metuf-R?
Will will come back to these questions later.
It’s hard to find anything close to a consistent definition for either mental toughness or mental resilience but if we ditch the ‘mental’ part beforehand here is what the words ‘toughness’ and ‘resilience’ mean according to Cambridge’s free online dictionary.
Toughness refers to “the quality of being not easily defeated or made weaker”.
Amazingly the two examples listed are: 1) She has a reputation for toughness and resilience and 2) He demonstrated the skills and mental toughness that are crucial for a goalkeeper.
Resilience means “the ability to be happy, successful, etc. again after something difficult or bad has happened”.
And the origin of the word is even more interesting and revealing.
1620s, “act of rebounding or springing back,” often of immaterial things, from Latin resiliens, present participle of resilire “to rebound, recoil,” from re- “back” (see re-) + salire “to jump, leap” (see salient (adj.)). Compare result (v.). In physical sciences, the meaning “elasticity, power of returning to original shape after compression, etc.” is by 1824.
So resilience, it appears, required someone unfortunate to occur before the bounce back. Whereas toughness doesn’t. In sport and performance the five most common setbacks are probably these:
1. The Mental Resilience required to come back from injury
The physical effort needed to recover from a serious sporting injury is obvious. But what about the role the mind plays in this often overwhelming task? Consider motivation alone. That rehab program, which is so important but can be so frustrating (as it reminds you of your injury moment by moment) doesn’t get done without strong internal commitment. For more on the psychology of injuries read this blog by my colleague David Barracosa.
2. responding after getting dropped
By ‘dropped’ I refer to not being selected for reasons other than an injury. In team sports this has become more common as more and more coaches use rotation policies. Regardless, it’s not easy to be told that you’re not playing this weekend after a week of solid effort. The message we often give our sporting clients in these situations is to use the disappointment to your advantage. In others words emotions are ‘energy in motion‘ so use the frustration of being deselected to improve your preparation. Take your emotion out on the rowing machine, not your coach.
3. Keep training during a pandemic
Most people will agree that the current Covid-19 pandemic and related issues very much count as a setback. I have been quite shocked at the number of athletes and coaches who have down tooled during the pandemic. “There is no point in me working hard when I don’t know when my next competition will take place” is something we are hearing a lot at the moment. Really? So you don’t want to get the jump on your rivals during a time when you have a lot more influence over all aspects of your preparation? The most challenging of times allow those with the best mental toolkit to raise to the top. And boy, these are the most challenging times.
4. The Mental Resilience required to perform well when life gets in the way
When life gets in the way refers to what happens to your immaculate training program for the week when your get gastro, for example. This phrase was first coined by our colleague Chris Pomfret. The ideal response to this kind of challenge is to focus as quickly as possible with what you can do. What you can’t do is typically obvious and unchangeable. Using the example of a sudden stomach bug, maybe you need to switch from actually ‘hitting balls’ to ‘visualising hitting balls’. If you have not idea how to visualise then watch this free 25 minute short video. And make sure to add some comments below about how to adapted the ideas for your sport and performance area.
5. Immediate psychological recovery – Bouncing Back whilst competing
There is one kind of setback that is especially common in competitive sport. To my knowledge it’s doesn’t have an offical name so let’s just call in In Game Setbacks. Although I’m very respectful that many sports don’t actually use the word game to refer to their competitive situations. In Game Setbacks refer to something going wrong in the heat of battle. Imagine a fullback in rugby league or union dropping the first high ball they try to catch. Imagine the ice hockey player missing an open net with 5 minutes to do whilst her team are one goal behind. Imaging a clay target shooter missing the first four targets are the day.
The mental skills that are most effective in these situations are the ones related to allowing the performer to ‘move on as quickly as possible’. Accept and act, basically. The best way to go about this will depend on your sport and just how much your performance is actually impacted by setbacks. This is where we come in …
If you are an athlete, sporting coach, sporting official or non sporting performer and would like the assistance from one of our growing team of sport psychologists / performance psychologists then the best place to start is by completing the applicable Mental Toughness Questionnaire at here. Once done, one of our team will then get back to you with your results and, if you have asked for it, detailed information about our sport psychology services.
Earlier I posed the question is mental resilience a part of mental toughness or seperate? At this stage, I feel it can fit under The Metuf Big Five. If you look at the suggestions above you’ll find all of them are versions of motivation, emotions, thoughts, unity and focus. And maybe a good way to think about the fact that resilience needs setbacks is both sport and life a full of setbacks.
Some of the most common myths about sport psychology and mental toughness are debunked by leading Sport Psychologist Gareth J. Mole
Sport Psychology Myths – Where To Start?
I am sure all professionals feel like this to some degree. That their working world is full of myths and half-truths. But due to the nature of the work we do and how relatively new our profession is I believe sport psychology is surely up there when it comes to a number of misconceptions. Below are some of our favourites – in no particular order. I use the word favourite due to both a combination of how often we come across them and the potential benefits of debunking them.
Myth 1: Sport Psychology Is Like Counselling, Therapy
This is a classic half-truth in that it is literally half correct. Some elements of the work we do have similarities to the work of counsellors, therapists or clinical psychologists. For example, the confidential nature of the relationship and we can help with mental health issues. But the other half of the process is much more likely to resemble a coach. For this part of the process, we’re more likely to be talking about goals and how to achieve them.
Obviously, some performance psychologists will tend to be more like a therapist whilst others will lean more towards the coaching approach. This is one of the biggest advantages enjoyed by our clients. With such a strong and varied team of psychologists, we can literally allow our clients to tell us what they’re looking for. And with very few exceptions, we can ensure their psychologists has these preferences. Do you disagree? Argue your case below in the comments sections.
Myth 2: The ‘Natural Talent’ Myth
This is a humdinger of a myth. The notion that we are born to be potentially excellent at something regardless of the amount of effort we put in. In my view, people confuse what they regard as “natural talent” for biological and genetic variation.
The classic example is when young athletes hit puberty and some of them suddenly become taller and heavier than their peers. Although there is no doubt these growth spurts play a role in influencing the outcomes of sporting contests, they should not (yet often are) be regarded as natural talent as there is nothing talented about your genetic makeup.
In fact, I try to get my sporting clients to stop using the word “talent” altogether. Quite simply there are performance variables that are either controllable, influenceable or uninfluenceable. What you inherited from your parents falls into the last of these three categories. Simply put you cannot influence your genetics, and therefore they should occupy as little of your attention as possible. Do you disagree? Argue your case below in the comments sections.
Myth 3: The ‘Best Time to Start is’ Myth
Mondays, or the 1st of the month or the old favourite January! Don’t get me wrong, in much of the work we do we use time as reminders. For example, using Sunday night as a cue to plan the next seven day. However, these time point myths are often used as an excuse to delay effort.
We know this first hand by the number of enquiries we get for our Sport Psychology services based on the time of year. We still get about the same number of enquiries in December compared with any other month. However, unlike other months most people who decide to start working with one of our sport and performance psychologists delay it until January.
This is despite the fact that we continue to be available to our current and future clients right through the Christmas and New Year period. Do you disagree? Argue your case below in the comments sections.
Myth 4: The ‘Thoughts Can Be Controlled’ Myth
As current and past Condor Performance clients will know we’re often encouraging our clients to consider the amount of control or influence they have on different aspects of their performance. Just over 10 years ago, when clients of ours added ‘thoughts’ to the controllable column we didn’t challenge it. But recent research suggests that although we can influence our thoughts we can never control (guarantee) them. This is not to suggest that traditional thought improvement strategies (such as reframing) are a waste of time. It suggests that thoughts (as opposed to actions) should not be relied on as an essential ingredient of your performance plans.
A classic example of this is the work we do around Pre Performance Routinesin start-stop sports. In the old days, we constructed short routines with both actions (put on my glove) with thoughts (“focus on just this shot”). But in recent times we have removed the thought component so our clients’ routines are now all actions based. Do you disagree? Argue your case below in the comments sections.
Myth 5: The ‘You Have To Feel A Certain Way To Perform Well’ Myth
Same as the above basically. In fact, as humans, we have even less influence over our emotions than our thoughts. Consider extreme emotions like grief. Sure, there are a number of things that you might be able to do to lessen experiences of grief if you lost a loved one. But these kinds of interventions are only going to make a small difference. Those that imply you can control your emotions (an unfortunate number) or suggesting that you can actually make the grief go away entirely through your own volition. Do you disagree? Argue your case below in the comments sections.
Myth 6: That ‘sport psychologists’ are similar to ‘mental skills coaches’
Possibly in terms of ability, this might occasionally be true. However, in terms of formal training and regulation, they couldn’t be further apart. Sport Psychologists and Performance Psychologist (in Australia at least) are all registered psychologists. So what? This link does a better job than I ever could at explaining the benefits of choosing to work with a highly qualified and regulated professional. And this article from The Age highlights a possible ‘worst-case scenario’ of allowing unqualified individuals to “work on” the emotions of athletes. If the link doesn’t work it’s because the article has been removed but the basic details should now be permanently available via Wikipedia here.Do you disagree? Argue your case below in the comments sections.
Myth 7: That a ‘sport psychologist’ only work with athletes
Not true. We have been operating for long enough now and have tracked enough data to be able to answer this categorically. Yes, the majority of our monthly clients are still athletes (70%). But the rest are a multitude of different kinds of performers. From politicians to dancers to students to emergency workers. One of the most significant group of non-athletes we work with a sporting coach. A lot more detail about this kind of work can be provided in this separate blog post and this one. It is my hope and belief that as time passes, a greater percentage of our work will be with coaches. Helping mentally astute coaches become even better they working with someone genuinely qualified in this area. Do you disagree? Argue your case below in the comments sections.
Myth 8: The ‘Face To Face Session Are More Effective’ Myth
At Condor Performance we have been delivering sessions via video conference technology well before the Corona Virus hit us. Furthermore, we measure client satisfaction and can say with empirical confidence that there is no difference between “face-to-face” and “telehealth” sessions. In fact, according to our numbers, the clients who have all sessions via video conference do slightly better in terms of mental health and mental toughness outcomes. Do you disagree? Argue your case below in the comments sections.
Myth 9: The ‘Experience Is Everything’ Myth
This sport psychology myth is the easiest to believe or understand. But it’s still wrong. The issue with the concept of experience is that it assumes the superior number of hours was done in the right way. It also assumed that the performer has the ability to learn from mistakes. As both of these assumptions are rare (in my experience) then in actual fact experience is overrated at best and quote often detrimental. Do you disagree? Argue your case below in the comments sections.
If you’d like to bust some more sport psychology myths have a listen to the answers to our FAQs here.Do you know of any other common sport psychology myths that are not covered above? If you do please add them to the comments sections below and we’ll then add them when we update this blog. If you disagree with any of these sport psychology myths please present your argument in the comments below.
The Reflective Work Journal of a Qualified Sport Psychologist
Towards the start of 2020, I started to keep two journals. The first one was (is) a paper and pen version for my personal life. I try to write in it daily as part of a morning mindfulness routine. The other journal is for my work as a sport psychologist. For this one, I just type a few pondering into a Pages document at the end of each working day. As my entries do not contain any clues about who my sporting clients are I decided to start ‘sharing the love’. By this I mean instead of all these musings being hidden away I decided to start “copying and pasting” some of the entries into this page for public consumption and debate. So feel free to use the comments section at the bottom to express your opinions about anything that I write about. Note that the entries are in reverse date order so you’ll need to scroll down for the older entries. Enjoy, engage and share.
If you are wondering what happened to entries after 23rd June 2021 the simple answer is that David went on Paternity Leave and I have taken over most of his admin. Basically, there are a few processes – such as adding to this Reflective Work Journal of a Qualified Sport Psychologist – that will have to wait until Dave is back around mid-September. See you then! Cheers, Gareth
Wednesday 23rd June 2021
We are breaking records left, right and centre at the moment. This week, we reached a huge one. The combined billable hours of all our active monthly clients passed 200 for the very first time. And how did we do this? We created some processes, we then stuck to them and trusted them. We ignored small variations in results on only reacted to them after we had enough data. Do you do this? Or do you ditch your plans every time there is a slight form slump?
Monday 21st June 2021
I spent the morning with David. Since about 2015 he has looked after most of our admin. Admin at Condor Performance is not very typical. It’s more like the work done by Jonah Hill’s character in the classic sports movie Moneyball. The role is all about the numbers behind everything else we do. David is very, very good with numbers. Due to the incredible growth of our business in the last few years and the fact that I have stopped practising this type of work it was somewhat overwhelming to see what I will need to do for the next 10 weeks (whilst Dave is away on paid paternity leave).
So how did we go about it? Simple, there is a patronisingly simple daily To-Do list. The list, called the Jonah Hill list, breaks down all the tasks into what is required based on the day of the week. Although this is not my first time doing this, it felt like it. It made me reflect on how a patronisingly simple To-Do list can be a great way to go started on a new, daunting project.
Monday 14th June 2021
This week James Kneller got his endorsement through from AHPRA and can therefore start to refer to himself as a sport psychologist. The below 10-minute video explains everything in a lot more detail.
Monday 7th June 2021
The last 10 days have passed in double time. Of course, this is completely inaccurate. Time always passes at exactly the same rate but it’s amazing how our perceptions of this sand clock change. Although my new office pod is sitting down at the bottom of my garden there is still a fair amount of work to be done before I can start working from there. Liaising with electricians and plumbers whilst keeping one eye on the weather combined with a normal working week meant that when I blinked it was already Friday evening.
This makes me reflect on whether it’s good or bad for time to feel like it’s passing quickly or slowly. What do you think? My initial instincts regarding this question are that like so many continuums. Both extremes are what we are trying to avoid. In other words, if time feels like it is passing so fast that you never have an opportunity to stop and smell the roses this is obviously not ideal. However the opposite might not be fantastic either. Although this is not something that I ever experienced I suspect it’s possible for each day to last a lifetime. So how do you hit the sweet spot in between these two extremes? It probably boils down to a healthy mixture of spending your waking time on both trying to achieve and intentionally trying not to achieve.
I’m using the arrival of the pod as an opportunity to really re-evaluate my work-life balance. I have a new working schedule where I will work 37 hours a week. 37 hours of high intensity, highly purposeful working time every week without much variation. This in turn will allow me the better part of 60 to 70 weekly hours on highly unintentional and unproductive time with my family and pottering around my garden.
Friday 4th June 2021
The below articles all contain quotes from at least one sport psychologist and the whole article is free (i.e. there is no pay wall). At this stage, we have not had time to verify whether the quoted sport psychologists are in fact qualified or not.
Today was a massive day for me both personally and professionally as my future working space turned up on the back of a truck. Despite me being more apprehensive than I can remember since the birth of my children I decided to stick around just in case. And just as well I did. Gordon the truck driver turned up an hour early and immediately declared he would not be able to enter the property through the relatively narrow gates. Although I had measured the gates beforehand I had forgotten to factor in the turning circle. After some small talk with Gordon, Richard the local builder and his crew turned up to take over. From a pure performance psychology point of view, this was fascinating to watch. Their experience was palpable and although the truck only managed to squeeze through the gates with about a centimetre to spare the boys were cool calm and collected. From that point forward I went to hide inside and let them do their thing. In the space of a few hours, the office pod was lifted off the back of the truck and craned down to the footings near my shed. The end result, pictured below, is truly impressive.
It made me reflect on processes and outcomes again. The outcome in this case is spectacular and amazing. But would anybody who saw the finished product be able to get an idea of the arduous processes that went into making it happen? And it’s the same in sport and performance, isn’t it? Does anybody ever really understand the blood, sweat and tears that go into achievements? And yet it’s these daily processes that essentially separate the best from the rest.
Tuesday 25th May 2021
Back home now but with lots to reflect on. Late last week, when I knew I would have to go to the Gold Coast to inspect the office pod I decided to contact a local architect. The reason for this was twofold. First of all, I have no I have detail when it comes to anything construction related. So me inspecting the pot alone probably wouldn’t justify the cost of the trip bite self. But I also know myself and when I am particularly emotional – which will be inevitable whilst inspecting my future office over the next 10 to 15 years I’m at my list observational.
Luckily for me, local Gold Coast architect Matthew Dean was the ideal choice. There is something to be said about knowing your strengths and weaknesses intimately and not always trying to improve all of your weaknesses. Sometimes, for an hourly rate of $200, it’s easier to outsource the things you can’t do or I’m no good at. Matthew’s expertise and experience transformed the one-hour inspection from a token gesture to a thorough audit. This made me reflect on how often in professional and amateur sport the mental side is being done by well-intended amateurs. And yet for an hourly rate not too dissimilar to Matthew’s a sport psychologist such as myself could be brought in to entirely change the dynamic of the training session.
Monday 24th May 2021
I write this from the Gold Coast having just done a 20 min ocean swim with some pelicans. No seriously. I flew up the GC last night to take a look at my office pod before it gets trucked down to Exeter this week. With a much higher client load, I would struggle this week to give them 100% attention. But, with only half a dozen sessions I can mentally separate The Pod from The People.
It feels as if the arrival of the Pod will mark a significant before and after for Condor Performance. The before the Pod time has really been about getting the business to be stable without it being spectacular. My gut tells me after the Pod we might just go after spectacular. Watch this space.
Thursday 20th May 2021
Latest (free, no paywall) press article featuring a sport psychologist. This time sport psychologist Martina Cubric about the work she is doing in eSports via this recent article. Of course, we have our very own eSports specialist in Dr Michelle Pain.
Monday 17th May 2021
I am being tested myself at the moment. My new office pod, which was due to be trucked down from the Gold Coast and installed this Friday, will be delayed again. Maybe one of the most fascinating professional reflections is how well professionals use the skills they’re supposed to impart to others on themselves. For example, do dentists all have strict dental hygiene for themselves and their families? To all nutritionists adhere to an impeccable eating regime? Do all sport psychologists practice what they preach from a mental skills point of view?
This sport psychologist certainly tries very hard to practice what he preaches. One of the core underlying principles of Metuf (which will be particularly prominent in the latest version we are developing at the moment) is mental separation. By mental separation I mean the ability for human beings to separate into smaller, more manageable parts a complex situation that is normally anything but separate. My delayed office pod is a very good example. I’m very frustrated by those who are developing the pod as they essentially gave me their word that it would be ready to use by the end of this week. But I try very hard not to let the frustration of this “work area” spill into other areas.
Friday 7th May 2021
Today I spent the whole day with Madalyn and Morgan. I have always been interested in the processes teams use to select their personnel. How can they stack the odds in their favour of selecting the right kind of people? Rightly or wrongly, at Condor Performance this process has always been rather intuitive. Madalyn and Morgan were both given an opportunity to join our team after two simple informal interviews.
So you can imagine my relief and satisfaction when both responded very well to a day of intense training on how to deliver sport psychology/performance psychology services.
We flew MS down from Brisbane so the “training day” has the advantage of being in the same room in a nice meeting room in Oran Park Podium (NSW).
One of the hardest things about this kind of supervision is getting the balance right between covering enough stuff to allow them to start working with their own clients but not so much so as to completely overwhelmed them. Feedback from the two provisional psychologists suggests that on this occasion we got that balance right.
Monday 3rd May 2021
Dave and I caught up in Moss Vale today to review April and plan May. We are starting to get close enough now to Dave’s paternity leave in July. What this means is we are starting to have to ask the difficult but necessary question of how do we continue to operate effectively without one of our major “go to” operatives for 4 to 6 weeks. In many ways, this couldn’t come at a better time as it is forcing Condor Performance to grow into a much more resilient business.
It’s no different from the kinds of conversations that would probably want to be taking place in team sports (but probably don’t). Imagine a basketball team with a Michael Jordan figure on the roster. Or imagine a soccer team with a Megan Rapinoe on it. David is like this to the Condor Performance team. If I were the sport psychologist of one of these teams I’d be encouraging the staff to come up with processes on how to minimise the negative impact in the event that one of these legends became available. Although I am not the team sport psychologist at Condor Performance, I can use some of the same ideas as the General Manager. And I can tell you right here, right now we are planning Dave’s time away thoroughly and well ahead of time.
Monday 26th April 2021
I can’t remember the last time I worked an entire weekend. It was probably over a decade ago as that was what was required to get Condor Performance established. But on the weekend I had to work on both Saturday and Sunday afternoons. On Saturday afternoon I ran a three-hour workshop for Table Tennis New South Wales. I haven’t run this kind of seminar for quite some time and it was remarkable how years of practice before that allowed me to run this event as if I did it five times this month already. Practice really does make permanent.
On the Sunday afternoon I got a last-minute request to deliver a session to a very high-profile athlete currently experiencing some difficulties right in the middle of a tournament. Working with this calibre of athlete is simply too beneficial for me individually as a sport psychologist as well as for Condor Performance. So my preference not to work on Sundays was thrown out the window and I stepped up.
Thursday 22nd April 2021
I spent most of this morning with our second provisionally registered psychologist, Morgan Spence. We take the selection of new stuff so seriously that it is taken us just under six months to find, agree to terms and get M&M started. The experience of condensing the better part of 15 years of working as a sport psychologist into one morning of onboarding is quite surreal. But one thing is for sure it really clarifies what we have achieved since 2005. We have come so far and yet in many ways it feels like we are only just beginning. Morgan, like Madalyn, will work with her own sporting/performance clients and help out the Moneyball dept.
Starting about now I will search the international press for any mentions of sport psychologist (singular) or sport psychologists (plural) and then paste the link here. First up New Zealand sport psychologist Jason Yuill Proctorin this article published yesterday.
Monday 19th April 2021
Today Dave and I had our last supervision session and meeting for James Kneller’s registrar program. After James submits his paperwork and receives his sport and exercise psychology endorsement we will have a fourth psychologist who can legitimately use the term sport psychologist.
Saturday 17th April 2021
A very exciting day for Condor Performance as the foundations for my new office pod were installed. I will only give a plug to the company creating the eight meter by four meter pod once it’s actually physically in my garden but the local builder and his time Richard Whitehead did a epic job of the footing in a single day.
For those of you who have been reading this sport psychologist journal from the beginning you may recall that I used to work from a service office in Moss Vale. I ended my lease they November partly due to having almost no face-to-face meetings or sessions there and partially because I wanted to save on rent for the new office pod. The idea is very simple. Once completed I will have a two minute commute by foot to the bottom of my property. The pod will essentially be a single spacious office with amenities on legs. It’s designed to be reasonably future proof. In other words once COVID-19 is completely behind us the fact that I am midway between the cities of Canberra and Sydney will allow me to have face-to-face meetings and sessions in a much more professional environment. At the moment I work from a home office inside of my house, opposite my daughters room and all too often I have to ask them to be quiet whilst I’m delivering sessions as a sport psychologist. This is manageable but not ideal in the long term.
Monday 12th April 2021
I took the whole of last week off. Well, almost. One of my clients sent me a WhatsApp desperately asking for a session so I obliged. But apart from that 45 minutes, it was laptop closed for the whole week. It made me reflect on how important it is to schedule downtime. Although one can try hard in the normal working week to find moments of relaxation there is just no substitute for putting the tools down for an extended period of time.
This is especially true for people with my personality. I believe I’ve mentioned previously in this reflective journal that it takes me quite a long time to wind up to work and then quite a long time to wind down again. What this means is that I spend half of my weekends winding down from the previous working week and then gearing up for the next one. In other words, the quality of my downtime during the weekend, despite potentially having no commitments, is often compromised. This is in stark contrast to when I take more than three or four days off. Often it’s the initial 72 hours that are required for me to actually wind down. And then I really start relaxing.
Wednesday 7th April 2021
During a bit of time off, I accidentally watched a few episodes of The Cube. For anyone who has not seen this TV show, the premise is simple. Normal everyday people are put into “a cube” and required to complete a series of tasks. Each pair of contestants receive a set number of lives and each life is used up when an attempt is unsuccessful. The more tasks they complete without burning through their lives the more money they win.
The tasks are all relatively simple in theory. For example, it might be to catch four balls in a row. Or to throw a square into a square tub from behind a wall.
As a sport psychologist, I found it compelling viewing. The most interesting observation is how normal everyday people who have not mentally prepared for these challenges capitulate under the pressure of the cube. You just know that exactly the same tasks if attempted in their backyard with nobody watching and no prize money on the line would be done effortlessly most of the time.
Maybe I should volunteer my services to be the in-house sport psychologist for the contestants of The Cube?
Friday 26th March 2021
Thankfully, I am 90% over my little fever now. Having said that I did spend the entire of this working week below 50% of my best. Yet despite this, I didn’t cancel a single session. As I am only one sport psychologist of a whole team of them now I don’t have dozens of sessions each week but I still have between 3 or 4 most days. Due to my not feeling fantastic this week I basically cancelled all of my other commitments and prioritised the sessions scheduled with my monthly clients. It really was a real-life lesson in feelings not necessarily having to dictate actions. I felt terrible all week. I felt unmotivated to deliver these sessions. However, I still chose to honour these commitments. Now that the working week has finished I’m delighted with this. The more time I spend working as a sport psychologist the more I believe that this fundamental fact is that the very heart of what we now refer to is mental toughness. Thoughts, feelings, physical sensations and actions are separate entities with the latter being the one we really want to concentrate on due to a superior amount of influence compared to the other three.
Sunday 21st March 2021
Out of nowhere, I have picked up a virus. So I have spent the majority of the weekend in bed feeling very sorry for myself. Luckily, Dave is back from a few days of leave tomorrow so between him and Maddy I am not really required on a day to day basis. Speaking of Maddy, she got her provisional registration through on Friday. What does this mean? This means that when we have prepared her adequately she can start working with her own sport and performance clients. As we are only days away from confirming a second provisional psychologist to join us then it’s likely I will try and get them “client-ready together (simultaneously). If all goes according to plan they will both be able to work with their own clients and educate those who enquire about our services by May 2021. This is a good month before we lose Dave to some paternity leave. The fact that there will be two provisional psychologists means that the risk of both “falling over” is very, very low.
Whilst in my sickbed I manage to smash through a book that my kids gave me for Christmas; The Happiest Man On Earth by Eddie Jaku. The book is not that long so even for slow readers such as myself you can easily get through it in a couple of days. I don’t want to ruin it for those of you who have not read it but it’s about an Australian survivor of the Holocaust. It really is a remarkable story and it’s these kinds of books I feel ought to be part of the formal sport psychologist training processes around the world. They would be if I were in charge!
Tuesday 16th March 2021
Interesting. Condor Performance we don’t run a lot of group work. The main reason is that general sport psychology concepts can be very well explained via videos and PDFs. The real “magic” that a sport psychologist does is when the client is undistracted by what others might think about what they reveal. But from time to time we still run the old workshop. And I ran two in three days which reminded me of something.
The first workshop was to a group of a dozen young golfers. It was face to face, or as we now say Same Place. The second was for a similar number but the athletes were cricketers. And this one was via Zoom.
I love technology and what it’s done to help improve psychology services. In fact I was probably one of the very first sport psychologists to start delivering sessions via Skype. Skype was invented in 2003 and I did my first Skype session in 2005.
Having said that there is no doubt that the workshop with the golfers where we were all physically in the same room was superior in every way to the webinar from last night. We are blessed to have a team that is geographically spread out across Australia and New Zealand therefore at least those who want to use us for group work are more likely to have the option. My stance is this. If the same place workshop is possible then try and make that happen first and foremost. Use webcam delivery as a backup. For one on one work, go the other way around.
Friday 12th March 2021
I am very interested in different ways of communicating messages and information. This week I decided to grab a special offer from Doodly Software to allow us to start creating short doodle videos. Some, like the one below, will be for awareness. Others though will likely be used when we start producing the new Metuf content.
Tuesday 10th March 2021
For those of you who follow this ‘sport psychologist working diary blog’ will know I am quite a fan of sports films and documentaries. Invariably the most interesting ones contain a heavy dose of psychological information. And they act as a nice counterbalance to some of the important but less interesting scientific publications that we follow. This week I watched the amazing two-part ESPN 30 for 30 documentaries on Lance Armstrong. Wow, just wow.
One of the reasons it made for such compelling viewing is due to the fact that the interviews take place seven years after everything exploded. In other words, all the interviewees have now had plenty of time to consider their involvement in the famous doping scandal of professional cycling at the beginning of the century. Lance himself is now a middle-aged man – who will turn 50 this year.
As a sport psychologist what I took most from the three hours of footage was a real appreciation for how different athletes can be in terms of what motivates them. Lance mentioned a few times that he would “get his hate on”. By this, I took it to mean that he would intentionally despise some of his opponents in order to make sure that they finished behind him. Traditional sport psychology suggests that we are better off being motivated by positive things. But with all of his doping aside, he clearly was an incredible athlete whose determination to succeed was off the charts. Although his use of performance-enhancing drugs was clearly against the rules the fact that he was motivated by negativity is certainly allowed and I think provides a valuable lesson for sport psychologists who are helping athletes find that extra 1% in endurance events. If it works for them, and it’s allowed (ethical, legal etc) let them do it.
Lance may for some time be regarded as “the poster boy” for the win at all costs mindset. But it would be neglangent not to try and learn vicariously from his facincating story (so far).
Friday 5th March 2021
One of my jobs as the General Manager of Condor Performance is to hire and fire staff. Fortunately over the last years I’ve only had to do the hiring part. In fact I haven’t had to let a sport psychologist or performance psychologist go for quite some time. Until this week. When any of the psychologists who provide services on our behalf reach zero monthly clients we automatically review their position. We look at some very objective data and basically make a decision about whether we think it’s mutually beneficial to continue the professional relationship. On this occasion we decided that it was probably best to thank this psychologist for his or her time, shake hands and say “all the best”.
It’s a real testament to what we have achieved at Condor Performance that this is the first time we’ve had to let a full registered psychologist go since 2015!
Tuesday 2nd March 2021
Yesterday Dave and I spent the whole day with new recruit Madalyn. Spending 6 plus hours explaining the basic of the Condor Performance models is no easy task. It was blatantly obvious during the process is that most of these have to be transferred into a business document with video etc. This is the classic challenge we have at the moment. Trying to find a balance between what is essential at the moment and what will help us in the future. Madalyn is a start. She will spend her first months assisting with admin only. In theory, this will free up Dave to then a) reduce his workload and b) help more with the overall strategy.
Tuesday 23rd February 2021
A massive week of work draws to an end in Wagga Wagga. I feel I got the balance right between getting some major tasks done and spending some time with my mother (now close to 80 years of age). Roughly 10 years ago I did a business course in Sydney. One of the suggestions made by those running it was to create a manual whereby all the details of running the business I contained. The premise is very simple and very logical. Too many of the daily details of running a business are only in the brains of those who started the business. This is fine if that person is around forever but what happens if they’re not. Condor Performance has evolved massively in the last decade and now depends much less on me and never before. However, there are still too many little details which nobody else could do. This week I have re-visited this Master Document, now appallingly out of date, to ensure that if something ever happened to me that Condor Performance, her staff and clients would be as unaffected as possible.
Saturday 20th February 2021
For the first time in a very long time I intervened with one of my clients whilst they were completing. I may write much more on this later on down the track but as a general rule I am not a big believer that a sport psychologist should be too involved before and during competition. The logic is fairly simple. If we are doing our jobs well we will not be required during these times.
The reason why I decided to break this rule was pure coincidence. One of my young golfing clients is playing a tournament in Wagga where I just happen to be at the moment visiting my mother. With the assistance of the golfer’s mother, I was able to drive out to the Wagga Wagga Country Club and watch him/her play the last 4 holes of their first (of two rounds). The great thing about this golf course is that there are plenty of trees allowing for ample opportunity to watch relatively closely without being seen. Of course the area I’m most interested in watching whilst one of my golfers is actually playing a competitive round are their routines. (pre-shot). Upon closer inspection, I noticed this client would take a practice swing after each shot that she/he wasn’t happy with. The issue with this from a psychological point of view is that it makes the pre-shot routine inconsistent. Furthermore, you are telling your playing partners that you are not satisfied and remember your playing partners in stroke play golf are also your competitors. Fortunately, I managed to get an example of this on video which I showed the golfers after the rounds had finished. I asked if they could eliminate it for the second round. He/she did this and went 5 shots better. Now that’s applied sport psychology!
Thursday 18th February 2021
I’m currently in Wagga Wagga spending a few days with my mum. As she is getting on in years it is not unusual when I visit for her to ask me to help her with a few odd jobs. This time round it was to work out a way for her mobile phone to work away from her apartment. I am no expert on smart phones but I certainly know my way around the basic settings. After having played with her settings unsuccessfully it dawned on me that it might just be an issue with her service provider. I asked her how long she’s been with Vodafone and she said from the very beginning. I then asked her why she chose I had a phone over the other service providers and she couldn’t remember. It dawned on me that the only reason that she was still with Vodafone was because “she had always been with them”. Undeserved Loyalty are probably the words that I would use to describe this. It made me reflect on how certain words which we often regard is always been good or not necessarily always good. From a sport / performance psychology point of view loyalty is regarded as always being a positive. But is it? What if the party you’re being loyal to doesn’t deserve your loyalty? A good example of this might be in a team sport. On the one sense we want the players to be united and loyal to the badge on their shirt. But what happens if that team has a poor culture and treats certain members better than others. Is it still a good idea to be loyal to that team?
With the above in mind, my mum decided to switch from Vodafone to Telstra and now her phone works exactly how it supposed to.
Monday 15th February 2021
We have now confirmed the first of the future provisional psychologists they will be joining the Condor Performance team. I will wait until she has officially started in her new role but we are delighted that she is young, she is incredibly enthusiastic and she is based in central Sydney (near Parramatta).
Tomorrow I will head off to mum’s place in Wagga Wagga (NSW) for a full week of what I called Catch Up Work. Catch Up Work refers to all of the collective tasks that are contained within the important but not urgent list. In my role as the founding sport psychologist and General Manager of Condor Performance, there are literally hundreds of these little jobs. So once or twice a year I drive to Wagga and I basically put in a 100-hour working week. For anyone who is reading this who has never done a 100-hour working week, it looks pretty simple. You wake up and do a little bit of exercise then you work the entire day with small breaks for meals and then you go to bed. The following day you repeat. Of course, this is not to be recommended as the normal working routine. I, like most people, work somewhere between 35 and 40 hours a week typically. But this time only allows me to do the important and urgent stuff. The 100 hours of a Catch-Up Work Week allow me to do the rest. And maybe more significantly I get these jobs done without my work leaching into the rest of my obligations (E.g. time with my family) on a continuous basis.
Tuesday 9th February 2021
What a massive weekend for Condor Performance and dare I say sport psychology in Australia. Just over half our team managed to make their way to Sydney for a weekend of discussions. Not bad given Covid etc. David, James, Brian, Krishneel, Harley and myself made it with Mindy, Charlotte, Luke, Chris and Michelle not able to.
We had four 3.5 hour sessions in total. One on ‘general business’, one on ethics and then two on Metuf. Metuf is good but like most things could be better. The way to make it better is by getting the views of psychologists who have between them worked with a huge number of performers. Most of the tweaks we agreed on will show up later this year via new online course available at the sports.Metuf.com site. Until then, well only our monthly clients will get access to these improvements.
Thursday 4th February 2021
This is a really significant time for Condor Performance. First of all this weekend, we have our first get-together for our team of psychologists ever. I’m delighted that six of the 11 will be able to make the two-day meeting in Sydney despite there is still being significant challenges around coronavirus. I’m in the process at the moment of confirming the agenda item but it will be a nice healthy mix of general business and content-heavy professional development.
The next big thing on the Condor Performance agenda at the moment is that we look like we have secured the services of two young provisionally registered psychologists. These two professionals, both women by coincidence, will provide critical administrational and consulting support as three (yes, three) members of our team take some paternity/maternity leave during the middle part of the year. More on them later.
Monday 1st February 2021
I love it when the first day of the month falls on a Monday. It’s a special exciting when it happens on 1 February during a non-leap year as we will get to in a row. March 1st of this year is also on a Monday. Why? I use natural timeframes as key mental tools both in my personal and professional life. Life is chaotic so can be tremendously beneficial to have recurring mental separators. The start and end of the day are very useful ways to not get too caught up by the past not the future. The same can be done for weeks and months. As my clients and colleagues know I often suggest that the seven day week is an ideal organic frame work for considering processes. Whilst months on the other hand are excellent at trying to achieve small performance targets.
Condor Performance stalwart Dave Barracosa and I try to catch up in person at the beginning of each month. During these meetings we essentially spend about an hour looking at the month it’s just been completed. It’s highly driven by statistics and objective measures. We generally leave our opinions outside of the meeting space. In the case of the current meeting, we had an excellent January in terms of statistics. We then spend a little time planning the month ahead. Questions such as where do we want to be 30 days from now? This also only takes about 45 minutes. We don’t spend the rest of the day – roughly 6 hours – on our processes. Most of this discussion time is on existing processes which would potentially be improved regardless of how successful the previous month was. Sometimes we will introduce processes if the previous months have been significantly different compared with what we have been striving for.
Monday 25th January 2021
Although it is not something that we seek out we do occasionally do work which is much more about mental health and performance. This of course is something that we are completely allowed to do as sport psychologists and performance psychologists in Australia we are all registered psychologists with AHPRA. But what I have found recently is just how effective some of the classic sport psychology techniques are on common mental illnesses.
The number of my current clients are poor sleep is so helping them with a pre-sleep routine seems to be really impactful. Another is deeply depressed and is responding well to a much greater focus on her processes compared with her outcomes. This has made me reflect once again about whether the term ‘sport psychology’ is the most useful or not? However, until we agree on another one we might as well agree on the correct way to spell it. Recently I added a Call to Arms to have as many people vote on whether it is sport(s) psychology with or without an S. If you’re yet to cast your vote you can do so here until the end of 2021.
Monday 11th January 2021
Happy New Year everybody. I find the concept of taking a break fascinating. I have essentially taken the better part of five weeks off of work. On paper, this reinvigorates me and allows me to recommence my professional responsibilities with a lot of vim and vigour. But I find the complete opposite. After extended time off I find it particularly difficult to get going again. It’s almost like for me work is similar to physical activity. The longer you leave it between workouts the harder it is to start up again. When I work I get into a rhythm and routine whereby I just seem to be able to get everything done almost without having to think too much. This all comes to a grinding halt when you take five weeks off to go camping around New South Wales with your family. Does anyone else find this?
Monday 14th December 2020
Update from The Road. Although it’s not designed with this in mind my current holiday across New South Wales in a camper trailer is really good mental training. Living where we do the one thing that my family and I have is an unlimited amount of space. Spending five weeks inside what essentially is a small box is quite a mental test. Not much growth comes from staying permanently inside of your comfort zone.
And there are plenty of lessons along the way as well. Yesterday, at a campsite in Adaminaby (Google It) we discovered that we were would not be allowed to use the camp kitchen. One of the main reasons we stay in campgrounds is because the camper trailer is really only for sleeping. By that, I mean having a kitchen and bathroom nearby – especially with young children – feels critical. Having successfully used the camp kitchen once already yesterday we were stopped on the way back by the owner who told us the camp kitchen was only for those staying in cabins. My first reaction was to get aggressive. The unqualified lawyer in me felt like I needed to point out that had we known as we would not have booked into this campsite. However, before opening my mouth my wife beat me to it. She went with the completely opposite approach. “Oh, we completely understand sir. Can we just go up and get our cooking equipment which we left in there yesterday?” she said and asked. Immediately the demeanour of the owner changed from policeman to pal. “Well if you’re quick and you don’t make too much mess then I’m sure you can use it” he whispered.
Once again I feel this is a tremendous lesson for those involved in sport. When you want something do you go in with an aggressive approach that immediately puts the other party on the defensive? Have you ever tried a nice and polite way? If not, maybe it’s a time to give that a go.
Monday 7th December 2020
Something quite remarkable happened recently which I believe is relevant to so many of us nowadays. I’m about to go away on a five-week camper trailer holiday with my family where I’ll only be working on Thursdays. Hence my entries here will mostly stop until January 2021. Anyway, in preparation for this trip, we have for some time been trying to work out how to take out four bikes with us. Due in part to already having a bike rack for the car which goes on the towbar and partly due to the large space on top of the camper trailer when it’s closed I formed an opinion a while ago that the only way to transport the bicycles was on top of the camper trailer. So, for the last several months I have been looking at ways to secure them to this 3 m x 2 m area. There certainly isn’t a standard way to do it so I’ve been exploring the unorthodox.
With less than a week before departure, I decided to drive to Canberra to one of the countries largest bike stores. On arriving at Pushys immediately asked, “Do you know a way to get four bikes on top of the camper trailer”? The shop attendant said he never heard anybody who had done this before. And then he asked this question “what is on top of the car”? As soon as he asked a question I realised what I had done. Some might call it Vertical Thinking, others might just say it’s jumping to conclusions.
In trying to work out a way to take my car, camper trailer, family and four bikes on holiday I had failed to explore the most obvious option. To put the bikes on top of the car – for which there are many excellent options on the market – and essentially leave the camper trailer empty. I feel there is a really valuable lesson here in anybody preparing for anything. Have you taken time to look at all the different options before you pick one to go with? The biggest barrier to this by far is the lack of time. Or certainly, that is my excuse in this instance. But as the famous Abraham Lincoln quotes read “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”
I wanted to touch base because Condor Performance as an organisation hit an important milestone earlier today. As a collective, we have now worked with 1000 Monthly Clients since we began delivering services this way. This is a massive achievement for the whole organisation and shows how far Condor Performance has come to establish itself as a major provider of sport and performance psychology services.
A milestone of this size does not get achieved without a skilled team delivering these services and promoting a positive image of Condor Performance as an organisation. So I want to thank each and every one of you because you all bring so much to the work we do and regardless if you’ve worked with a large or small percentage of these monthly clients your contributions are extremely valued. I am happy to say I work with this collection of amazing psychologists.
Tuesday 1st December 2020
This morning I drove down to the coast early for a one-day meeting with David. These monthly meetings, which primarily act as a review of the month that has just ended, have become a mainstay of my work at Condor Performance and a key part of our success. One of the main topics for today’s meeting was how we motivate our amazing team of psychologists to give us a greater percentage of their working time. Due mainly to the monthly approach we use to sport psychology consulting delivering services for Condor Performance is a bit harder than most of the psychology jobs. The consequence of this is a lot of psychologists who give us between one and two days a week. This has provided enough opportunities for new clients up until this point but next year and beyond we’re going to need more of the team to increase their availability. The result of this discussion was a comprehensive eight-page document entitled towards 2030.
Tuesday 23rd November 2020
One of my key roles at Condor Performance is to provide official AHPRA supervision. By this, I mean that some members of our team are currently in the process of doing the registrar program towards the sport psychology endorsement. One of them, James Kneller, was lacking a few hours so we decided to put aside the better part of a day to catch up on some one-on-one supervision. Eight hours is a long time to be sitting in a room so I suggested to James that we do a “walk and talk”. So this morning we headed off on a 15 km circuit through Penrose State Forest. At one point due to the recent rains, we came to a section that was flooded so we needed to improvise and build a temporary bridge out of fallen tree branches. I’m sure James thought that it was planned and part of the supervision but it wasn’t. See below the picture to prove it.
Monday 23rd November 2020
Did this quick video interview with Dave from BWA. Thought I’d add it here as both the questions and answers apply beyond hoops:
Thursday 19th November 2020
Recently I wrote a blog post about Perfectionism and have continued to think about it for a few days. In particular in relation to my garden! I am lucky to live on 5 acres of land. Furthermore, I have decided to do all the maintenance myself. So per week I probably spend between 5 and 10 hours on mowing, clipping, weeding, hedging, pruning, digging etc. One reason I do this is that it’s impossible to perfect a garden of this size. I could, for example, spend 50 hours a week just on the weeding and there would still be weeds. I know what you’re thinking, why is a qualified sport psychologist spending so much time gardening? It’s a weekly reminder to focus on the process and let the results/outcomes take care of themselves. The funny thing is that I often get compliments about the state of our garden but I just see the weeds I missed.
Monday 16th November 2020
We have started to see the start of what we call December-itis. Basically, when we get close to the end of the year and suddenly enquiries slow down and existing enquiries start to mention “in the New Year” a lot. Luckily we have had a very strong year and we expect it so we’re prepared. What do they say? Failure to plan is a plan to fail.
Some exciting news. Two of the team are newly pregnant so 2021 will contain some joy and some challenges. Apart from myself, no Condor Performance psychologist has had a child whilst consulting for us. This is where the monthly options can be tricky as the sport psychologist or performance psychologist is basically ‘on call’ for the whole of the month. Luckily human births come with a significant amount of warning time allowing us to offer existing clients the option of transitioning over to another psychologist whilst the new parent is on maternity/paternity leave.
Tuesday 10th November 2020
I am working from the glorious Wagga Wagga (New South Wales) this week. My Mum has an apartment here, so I will put in a massive work week free from the distractions of home from time to time. Maybe considered first world problems but juggling two children under the age of ten, five acres of land that grows as you watch it and the overseeing of all things Condor Performance can be a challenge. A week in Wagga allows me to focus on the latter with the added bonus of popping down to the river for one or two swims a day?
Friday 6th November 2020
This was the week in which the United States voted to remove President Trump after one term. Some of you might not naturally see the link between political elections and competitive sport. But for me as a sport psychologist, it’s obvious. In both industries, it’s all about the win. But it’s also about how you win and how you react when you don’t. What is hard to believe is how President Trump refused to concede defeat. You learn a lot about someone’s character when they don’t finish on top. In fact, I think I will expand on this topic via the next edition of the MTD. Speaking of which all recent editions can be seen via this link.
Thursday 29th October 2020
After every session, all our sport psychologists and performance psychologists send a follow-up email. From time to time I send one I feel would be worth sharing. Below is one such email, with the name of the client removed for obvious reasons:
“This is a brief follow-up from our most recent session. We briefly spoke about the importance of you giving yourself credit for the slight increase in body weight due to following the processes of priority one. Despite the fact that bodyweight is only influenceable it is still a lot more influenceable than many of the statistics that players use to increase confidence. We turned our attention to Priority 2 and spent the majority of the session talking about the Accept and Act concept. This is a very powerful mental skill that is designed to show you that feelings and thoughts are different from actions. In knowing this and practising it on a regular basis you will be able to choose preferred actions irrespective of how you are feeling and thinking. The most obvious action that you can start working on immediately is positive body language (PBL). Please try and test this out in classroom situations and by making a few errors in practice on purpose.
Accept and Act: Accept the thoughts and emotions, choose the best ACTION
See below more on PBL:
Monday 26th October 2020
Such has been the volume of enquiries this year about our sport psychology services we now have a couple of luxuries. First, we can basically ensure that each of our psychologists can work with the number of clients that want to. For some of the team, this is less than ten. For other’s, it’s either full time or on the way to full time. The fact that only a few of the team want more and more clients proves that the consulting we do is hard work and not for everyone. 2021 will be the year of ensuring the existing team want to slowly increase the amount of their working week is with Condor Performance.
On the weekend was both the AFL and NRL grand finals. I watched both. The Melbourne Storm won the latter and it certainly looked like one of the reasons was due to better mental conditioning. Their opponents, the Penrith Panthers, seems overawed by the occasion. So I couldn’t help myself. Just did a search for the word ‘psychologist’ on their official website. Sure enough, nothing.
Monday 12th October 2020
Had to kill a snake on the weekend (it was in my compost). I was very scared before, during and after but accepted these natural emotions and focussed on the action (swinging an axe). You’d be surprised what you can still DO when you’re s***ing yourself.
I decided to stay up and watch the Merseyside Derby on Saturday night. I can’t recall the last time I saw such as a one-sided game in terms of luck. Liverpool appeared to have a whole season’s worth of 50/50 officiating go against them. Their manager – normally one of the most mentally astute coaches – could not contain his frustration after the 2-2 draw. Watch for yourself in the below video of the post-match press conference.
I find it useful to ponder what I would do if I were the club’s sport psychologist in this situation. My instinct would be to remind them that they don’t have much / influence on all of the aspects that went against them. I would remind them that you can and should feel what you feel but that feeling doesn’t mean acting. You can feel furious but still act (like an actor) calm. I feel this would have been more powerful. The world going nuts but the Liverpool players and manager appearing calm.
Tuesday 13th October 2020
Brother Ben pinged me this article overnight. It’s a great article about a great coach but Mr. Klopp is not a registered psychologist.
But it got me thinking about the correct and appropriate use of the term sport psychologist (or performance psychologist or just psychologist). Many people may not be aware that the term is protected. What this means is it is against the law to use it without approval. There are pros and cons to this. The biggest benefit is it allows consumers to know very quickly that their psychologist has had to prove their abilities. This is not the case with unregulated, unprotected titles such as mental skills coach, performance coach etc. The challenge is educating the public about this very notion. We have improved in this regard over the last ten years but there is still huge amounts of “awareness work” to be done.
There are two disadvantages of the protected title ‘sport psychologist’. The first is the stigma of the word psychologist. I have written more about this in the past. The second con is that many of the rules of continued registration are created by psychologists very different from us. By different I mean their work and our work only vaguely overlap. I sometimes liken us to different types of chefs. Yes, a sushi chef and an Italian chef both produce food, but their processes are very different. Getting a sushi chef to create some ravioli from scratch is like asking many traditional psychologists to help athletes and coaches with only their counselling skills at their disposal.
Friday 9th October 2020
Oops, a bit of a break since my last entry. Why? I took a small break around New South Wales with the family. Yet another upside to Covid. We are all being forced to get to know our local areas more. Would I have visited places like Mudgee, Tamworth and Coffs Harbour if it weren’t for The Corona Virus?
My ability to switch off from work is still a work in progress. But I am better than I was. What certainly helps is being in a place different from where you normally work. There really is no substitute to waking up in a place you have never been before.
Back to work now and the main aim of the next few weeks is the latest member of our team settle in. Charlotte is our first non-Australian based sport psychologist having just got back to New Zealand. A former elite water polo player, clinical psychologists and in a time zone better suited to those in the USA – we are super excited to have her on board.
I never intentionally aimed for a team of eleven. But now that we have one I suppose it’s kind of cool given that this is the number of player on each team for some of the world’s most popular sports. Field Hockey, Football (American), Soccer and Cricket all have 11 players each.
Monday 14th September 2020
Dave is away this week so I will be handling all admin and incoming enquiries. Given how much we have grown over the last few years I am slightly nervous about my ability to handle them all. Due to the fact that we make ourselves available via phone for as long as required for those wanting to work with one of our sport psychologists then even 20 to 30 enquiries a week is tricky to manage.
I started watching the new behind the scenes documentary on Spurs last week. From a CPD point of view, it’s gold, pure gold. To be able to see and hear how players interact with each other, coaches and admin staff at that level is priceless. One thing is for sure though, which I suspected anyway, is that the mental side is still not a speciality position at many of the biggest clubs in the world. It’s hard not to imagine how I would go about my work if I were the ‘in-house’ sport psychologist of a Premier League club. For a start, if I were at Tottenham Hotspurs I insist the players stop leaving their stuff lying around the place!
Weds 2nd September 2020
Another month done, another monthly meeting completed. As we try and always do David and I caught up in person yesterday to look back at the month that has just ended and plan for the one that has just started. Here is what the raw numbers look like as of the end of August 2020:
~ We have delivered 4400 months of sport psychology / mental training since moving to the monthly approach to consulting in 2010.
~ Together we have worked with a total of 925 performance clients over the last 10 years. Some of these clients are sporting organisations so although our sport psychologists/performance psychologists might assist a dozen individuals at a certain club or franchise this still only counts as a single client.
~ These 925 clients are 73% from the sporting world with the rest being non-sporting performers. The 675 sporting clients come from a total of 41 sports with golfers and soccer players still being the most common. Almost a quarter (154) of all our sporting clients from the past decade come from these two sports.
Monday 31st August 2020
Plans for my home office starting to come along. This is the bad boy I have in mind. My time working from Moss Vale Working Spaces will likely wrap up this year as the need for face-to-face sessions has gone from low to zero in 2020. The real advantage of working from an office at the bottom of your garden is that I will be able to work in sprints. This is the concept of working with 100% concentration/conviction for about 2 hours and then taking a proper 30 – 45 minute break. I have tried this at Moss Vale and it’s very hard as there is nothing much for me to do during the breaks. At home, I can do some gardening, pop up to the house for a proper meal, play with the kids etc.
Our fantastic admin assistant Emily has had to take a break from work for personal reasons. Initially, I was a touch disappointed. Maybe a little like a team sport athlete who loses a valued teammate due to injury. But then I realised how much stronger and more flexible Condor Performance has become over the last couple of years. In a nutshell, the fact that we have secured the services of such wonderful psychologists has allowed David and me to do less client work. This basically means that between the two of us we can manage the extra admin workload created by Emily’s departure.
Something has been bothering me recently. What is the correct spelling of sport psychologist / psychology? So I did some research. The correct term is actually ‘sport psychologist’ using the non-plural version of the word ‘sport’.
One of the reasons why the term ‘sports psychologist’ (technically incorrect) gets used almost as much as the correct term ‘sport psychologist’ is due to two reasons. First, they sound exactly the same when you say them (try it). Secondly, from a logical point of view if the psychologist works across many sports (as opposed to just one – which most of us do) then it might make more sense to use the plural version of the word sport.
For more on this subject read this very informative blog post by Canadian sport psychologist Kate F. Hays where she correctly points out that the original correct spelling was actually without the s – so sport psychology and a sport psychologist.
Friday 21st August 2020
More quality TV for anyone interested in the mental side of performance, not just if you’re a sport psychologist. The World’s Toughest Race is currently streaming on Amazon Prime. Hosted by my doppelgänger Bear Grylls. I binged on all 10 episodes over the last week. It helps to put some of the mental challenges faced by our clients into perspective. These athletes and they really are athletes, are getting tested to their limits. Technically, mentally, physically and tactically to the extreme. The interviews with the teams are packed with mental toughness vernacular. Grit, perseverance, resilience, mental stamina and so much more. I was left wondering how many of the 66 teams might have engaged a sport psychologist or performance psychologist as part of their preparation. My guess, some but not enough.
Tuesday 18th August 2020
Big day, news. The interview that I did with Dan Abrahams a few weeks ago has just been published. Here is Dan’s blurb and below that the actual episode:
I’m excited to release a NEW episode of The Sport Psych Show. This week I speak with sport psychologist Gareth J. Mole. Gareth spent his younger days in South Africa and credits this for his love of sport. He then moved to the UK and went on to undertake his psychology undergraduate at the University of Leeds after which he moved to Australia to complete his Masters in sport psychology at the University of Western Sydney. In 2005 Gareth set up Condor Performance, a (now) 10 strong team of Australian sport and performance psychologists. Condor Performance has grown to become the largest independent sport and performance psychology practice in Australia.
We speak about what the future of sport psychology might look like, specifically greater role clarity; stronger regulations in the field; cohesion between coaches and psychologists; the landscape of sport psychology across the world and hopes for the future.
Monday 17th August 2020
I have been thinking a lot recently about how many psychologists might be the ideal number for the Condor Performance team. The fact is, at this rate (of enquires) we could potentially have close to 50 performance and sport psychologists by the end of the decade. But just because we can, does that mean we should?
It reminds me of something from many years ago. Just after I moved to Australia, we took a trip to the Central Coast and arrived after dark on a Friday evening. We had not made dinner plans so as we were driving into The Entrance we spotted what looked like a Steak House. The restaurant was located in a huge otherwise empty lot. We parked and walked in and asked for a table for two. The maître d’ smiled back and told us that they were fully booked. He went on to ask if we wanted to make a booking for not another night but another month!
Before leaving I asked why they didn’t expand. After all, they had plenty of room in the lot in which they were located to triple the seating area. The maître d’, who I suspect was also the owner, replied with a line that I will never forget. He said “because bigger often gets in the way of better my friend”. Some fifteen years later, Condor Performance faces the same dilemma. Never say never but my feeling is that he was correct. I can see how we can maintain (even improve) the quality of our sport psychology services up to a team of about 12, maybe 15. However, beyond this, it would be very hard. The quality of our work might be compromised. And nobody wants that.
Wednesday 5th August 2020
One of the best ways to really learn more about the mental side of sport is through sporting biographies. No, no the ones where they write a book in their twenties just because they are famous. I am talking about in-depth 500+ page books that athletes and coaches write after they have retired. Why is this important? Basically, you will only get the real truth when the writer is not worried about you stealing his or her secrets. I have a growing collection of such books and as my team know I try and lend them out and encourage them to read as many as possible. Some of the best, most insightful reads are those belonging to lesser-known athletes. In due course, I will use this page to not only list them but provide a rating system as well.
But more and more nowadays the information we consume is coming from non-books. Documentaries are getting better and better by the year and last night I stumbled across a cracker. The Fall is the amazing story of the bits you never knew from the 1984 Olympics. More specifically, the women’s 3000 meters where Zola Budd and Mary Decker clashed both literally and figuratively. It’s a great reminder for a sport psychologist or anyone involved in the art and science of human improvement. The importance of seeing the person as well as the athlete. Zola, in particular, was seen as a product. A “thing” that could help others. In 1984 I was 8 years old and living in South Africa. So the name Zola Budd is very familiar to me. But I had no idea about the backstory. All I can recall was that Zola used to run without running shoes! Now that’s mental toughness.
Thursday 30th July 2020
Over the last couple of days, there has been some friction between myself and one of the other psychologists on the team. There are certain company policies that we have at Condor Performance. Most of them are written in a document we call The Players Guide. This guide has evolved over the last ten years as a kind of expectation of behavioural standards. To follow everything to the letter is demanding, but it’s what we expect. At Condor Performance we expect excellence in the work our sport psychologists and performance psychologists are doing. Why? Mainly as they get paid well to help others become excellent.
In the past, I would have handled the non-compliance by our psychologist poorly. By threatening them with their job. This time I accepted it and we developed a plan for this psychologist to still be involved whilst not obsessing about some of the small stuff. This was made possible by the fact that he or she does appear to be doing a great job with their sporting clients. Advice to coaches/leaders: If someone is doing an above-average job of their main work task it makes sense to cut them a little slack in other less important areas.
Tuesday 28th July 2020
At Condor Performance we love a good milestone. We love it when our sporting clients reach certain milestones, especially the ones they were targeting. But we also enjoy and celebrate our own achievements. What could a sport psychologist or performance psychologist possibly celebrate as a consulting milestone? Well here at Condor Performance, plenty as a matter of fact. Most of our milestones are around the number of months that we have delivered as individuals and as a team. And today David reached a milestone that I think may never be surpassed. He started delivering his 2500th month. The below video explains more. Dave, you truly are an inspiration to yourself, your family, your clients and your colleagues. Well done.
Monday 27th July 2020
We spent the weekend with friends. I was reminded about the impact that the Corona Virus has had on jobs and job security. It made me reflect on how well we’ve navigated the pandemic from a business point of view. After all, working with a sport psychologist is not essential. Sure, to some athletes whereby we’re their main coach it might feel like we are, but we’re not. Not in the same way that a nurse is essential, for example. So the fact that we have more monthly clients now than we did in Feburay is a true credit to the Condor Performance business model and those who work for us. Well done team.
Monday 20th July 2020
Today we reached double figures in terms of the number of psychologists we have on our team. For the first time, our potential clients have a choice between ten outstanding psychologists. The latest is especially exciting. Krishneel is fluent in Hindi which opens up endless possibilities in terms of work in India.
We are so proud of the diversity of the Condor Performance team. Our differences are what makes us stronger as a team. It allows our clients many more options compared with if we were all middle-aged white guys. With Krishneel’s run-on debut this week I feel we are only two psychologists short of our Dream Team. It’s a Dream Team that has been building for a decade now. For the final two places, we’ll be looking across the ditch to New Zealand. There are many reasons why we’d like our final two sport psychologists to be Kiwis. But the main one is to do with the fact that in New Zealand any psychologist can call themselves a sport psychologist. I should say that any psychologist who feels capable can use the term sport psychologist legally. Not, of course, the case here in Australia.
Monday 13th July 2020
A bit of a break between this and the last entry due to taking some time off. I will not go into too much detail about how I spent this time due to wanting this journal to be about working reflections. But I will say this. The time off involved a lot of mountain biking.
Back to work now and a massive week of sessions, Luckily, most of my monthly clients kindly agreed to not have any sessions last week. This means a week or two of many more sport psychology consultations than normal. I am very proud of our monthly coaching approach but it does have one limitation. When the psychologists want to take considerable time off.
So even though we might only have two of three sessions during the month we are available to answer their emails, text questions at any time. So if we are totally unavailable for more than a week then technically we’re not providing them what they have paid for. We get around this in a number of ways. First, as there are now ten psychologists consulting then new clients only start working with those who will not be taking leave in the coming few months. Second, we communicate with existing clients well in advance. So they are not expecting sessions or replies to emails/texts during times we are away.
Thursday 2nd July 2020
Just finished an epic two-day meeting with David. David is like no other psychologist/colleague I have even worked with before. In less than ten years he has evolved from a provisionally registered psychologist to the engine room of Condor Performance.
Much of our recent success is down to his effort and excellence. The two-day meeting we just had is basically a review of the last financial year and the plans for the next one. We have managed the challenges of the Corona Virus very well. Now it’s time to put the pedal to the metal. Our mission statement reads:
The long-term objective of Condor Performance is to become and then remain one of the preferred providers of sport psychology, performance psychology and mental toughness services in the world. Both as a consequence and cause of this goal our aim is to create professional ‘nirvana’ for our staff – for them to be very well paid for something they love and are really good at.
Today was my run-on debut on The Sport Psych Show. This is a podcast that I have come to really admire over the last 12 months. Even the episodes that I don’t agree with are valuable. I had the idea to chat with Dan “on air” about what sport psychology might look like in 2050. In fact, this very blog post was a kind of prep for it. And that’s how it turned out. I will not go into too much detail about the conversation as I don’t want to spoil it before you have had a chance to listen. But we did indeed predict what the landscape for a sport psychologist would look like 30 years from now. And we created a new word too. “Hope-o-thesis” is like a hypothesis but with less evidence in which to make the educated guess. When the episode is published I shall add it here as well as a full transcription.
Thursday 25th June 2020
Today Liverpool Football Club won the most prized trophy in English football for the first time in 30 years. I know that as a sport psychologist I am not really supposed to support certain teams. Why not? Well on paper let’s say you support Team X. Then let’s imagine Team Z bring you in as their sport psychologist. Is the fact that you support Team X going to become a conflict of interest? Is it an issue even if you don’t believe it is? With this in mind, I tend to underplay the fact that I support certain sporting teams.
But today I will make an exception. I have supported LFC since I was about 11 or 12 year of age. When I moved to England in 1986 I was asked which team I supported. I didn’t have one so I asked ‘which team is the best? At that time, Liverpool dominated everything. So they become my team. They won the league two more times with me as a new fan in 1988 and 1990. Before this morning, the last time The Reds were crowned English Camps I was 13. I am now 43. The competition was called The Football League First Division. It’s now called The English Premier League. I lived in England, I now live in Australia. Sport was just my passion back in 1990, in 2020 it’s my passion and my vocation. And to add the cherry to the cake. It appears as is Liverpool won the league by putting psychology first. Their manager, although not a qualified sport psychologist, certain carries himself as one.
With my interview tomorrow with Dan Abrahams on my mind I can’t help but ponder if this is a glimpse into the future. The mental aspects of sport and life drive all the other areas.
Monday 22nd June 2020
The Premier League is back! After a 3 month break due to Corona Virus, we get to watch the rest of the season. So this morning I got up at 4 am to watch the Liverpool vs Everton game. A draw, but one more point for the reds. Only 5 more (points) needed now. It’s looking very likely that it might come down to the Manchester City game next week. During the game, the first I have ever seen with no crowd, I reflected on the psychological impact of the crowd. Or in this case, the lack of one.
On paper, the crowd is not something you’d want to be too aware of. Let’s put it this way. If playing in an empty stadium is an issue then maybe your focus is a little too wide during games. In the heat of the sporting battle, most of your attention wants to be narrow and external. Not so narrow that you’re only looking at the ball all the time but narrow enough so you’re not too aware of what’s going on off the pitch.
In other news, I was delighted to hear back from Dan Abrahams over the weekend that I will be joining him on his podcast this Friday. I stumbled across Dan’s The Sport Psych Show during the summer (“Bushfire Summer:). And I have binged on a couple of episodes a week ever since. I think this is a glimpse into how we might learn in the future. There is just no comparison for me between listening to an applied sport psychologist talk about his / her experiences compared with reading a book by a theoretical sport psychologist.
If Dan publishes the conversion I will link it above plus some additional reflections.
Friday 18th June 2020
Sometimes it’s the really simple stuff that makes us enjoy our work. Had this video made from a YouTube clip of a Condor sent to me by a past client. I will now use it as the intro to some of our upcoming social media videos.
Oh, and heard back from Dan Abrahams about a possible date for me to be a guest on his podcast. Yippee!
Wednesday 17th June 2020
Today we completed the paperwork for the first new registar that we are supervising towards the sport psychology endorsement. It was a chance to go through the competencies, some of which I agree with much is just not in line with my values as a sport psychologist. Below I have pasted them and highlighted in green the areas I disagree with (i.e. feel should not be included).
Competencies required for sport and exercise psychology endorsement
Sport and exercise psychologists use their knowledge of psychology to provide services to the community to enhance personal development and wellbeing from participation in sport and exercise.
Consumers of the services of sport and exercise psychologists include:
elite and professional athletes
coaches and sports managers
umpires and referees
personal trainers and exercisers
performance artists including dancers and musicians
community groups, and
individuals and organisations interested in optimal performance.
Specific services of sport andexercise psychologists include:
the assessment of obstacles to optimal performance and design of individual mental skill and concentration strategies
athlete counselling to overcome stress, anxiety and interpersonal conflict
the implementation of team selection and enhancement programs
and specific interventions to manage overtraining, injury rehabilitation and managing work-sport balance, transitions and retirement from elite levels.
In addition to the generic competencies demonstrated by all registered psychologists, sport and exercise psychologists must have the following specialist skills and possess the following specialist capabilities:
Knowledge of the discipline:
a broad understanding of sports administration and the roles of psychologists, including in professional and amateur sports, organisations and committees administering sport, government-supported institutes, commercial sports bodies and clubs, state and local government sports and exercise facilities and initiatives, and the fitness industry
understanding the role of psychological factors in sport and exercise, including mental skill development, concentration and mental preparation, motivation, emotion and cognition science applied to exercise participation and sporting excellence
knowledge of sports medicine and science, including exercise physiology, biomechanics, human kinetics, motor learning and control, nutrition and eating behaviour, and sports injuries
info of evidence-based psychological techniques for assessment including standardised measures, interview methods and video analysis, and
knowledge of evidence-based psychological interventions applied to sport and exercise, including coaching, counselling, and group and team interventions
Ethical, legal and professional matters:
understanding ethical issues in various sport and exercise settings and how to appropriately manage them (for example, issues of working with minors, informed consent, managing confidentiality within teams), and
competence in communicating a sport and exercise psychologist’s ethical obligations to others (for example, coaches, teams, families)
Psychological assessment and measurement:
Competence in the use of survey, interviewing and structured questionnaire methods relevant to the psychology of sport and exercisecompetence in the use of assessments relevant to determining factors sometimes associated with participation in sport and exercise, including:
stress, including anxiety and depression
pain and injury profiles
eating and dietary issues
drug abuse or dependence
interpersonal conflict, and
competence in using multiple methods of evaluating sport and exercise psychology status, including video analysis, psycho-physiology, behavioural assessments, collateral reports, single case designs, group ratings, and measures of mental flow and mental control
individual approaches, including cognitive and behavioural interventions, including mental skills training coaching psychology, including for motivation and goal setting, and counselling, including for stress, interpersonal and lifestyle issues group approaches, including: team building techniques, including facilitating group cohesion, and coaching psychology, including for performance enhancement community approaches, including: education about the psychology of exercise advocacy for health and wellbeing, and social marketing promoting health and wellbeing from exercise and sport
research and evaluation:
Identification of psychological questions that arise from sport and exercise psychology practice and the design of appropriate research strategies communication of research methods and findings to non-psychologists in sports, health and community settings, and the transformation of research and evaluation findings into policy and program development
communication and interpersonal relationships:
Communicating psychological factors relevant to sport and exercise to:
community groups, and
provision of consultancy advice about psychological matters relevant to sport and exercise participation
communicating the obligations of a sport and exercise psychologist in various roles and settings (for example, to umpires, the media and press), and understanding the role of psychologists within the multi-disciplinary administration of sports and exercise, and to be able to demonstrate effective interpersonal communication skills, both orally and in writing, within multi- disciplinary teams of coaches, physiotherapists, dieticians, exercise scientists, sports physicians and other health and exercise professionals
Working with people from diverse groups:
the ability to apply knowledge and understanding of how the practice of sport and exercise psychology is influenced by social, historical, professional and cultural contexts. This includes demonstrating the ability to competently and ethically practice with people who differ from the psychologist in ways including, but not limited to: differences in age, race, colour, culture, gender, geography, language, sexual orientation, educational attainment, and socio- economic status and religious-spiritual orientation. This includes sensitivity and knowledge of working with Aboriginal and Torres Strait Islander peoples
Practice across the lifespan:
competence with clients in childhood, adolescence, adulthood and late adulthood, as relevant to the work of a sport and exercise psychologist in the context in which the psychologist is employed.
Monday 15th June 2020
I don’t normally work on the weekends but this past one was an exception. Fellow Australian based sport psychologist Kirsten Peterson organised a free, two-day CPD event. (CPD stands for continued professional development and is a compulsory part of maintaining registration as a psychologist). On Saturday I set up the projector and large screen in my home office and watched interview after interview. Most of the speakers were Australian so although I didn’t know them all personally I had heard about the majority.
At the end of the Sunday, although exhausted, I was pleasantly surprised by what I had listened to. Naturally, I disagreed with a number of the assertions made but I suspect this is both normal and healthy. One of the common points of disagreement was around whether humans can or can’t control their thoughts and emotions. As I explain in the Thoughts section of Metuf Online I am very confident that it’s better to refer to the varying degree of influence. I avoid using the C work all together in my work now.
After the event, I did draft an email to one of the speakers but decided not to send it as it does appear to come down to what your definition of control is. I have always thought of control as being like “ensure” even “guarantee”. So when I say that people can’t control their emotions I am saying we can only influence then, we can’t guarantee them. Furthermore, control and no control are too simple, too black and white. The comeback from some might be that control doesn’t mean guarantee. As can be seen via the various official definitions of the verb to control here it does appear that control can mean influence a lot. So why then does it sound much better in my head to simply use the word influence (none, little, lots, huge amount)?
Maybe control is where influence goes to the dark side. By this I mean maybe it is factually and semantically accurate to say that some people can control their actions for example. But it is in their best intersted to believe this or are they better of believing that they have a huge amount of influence?
I would be glad to hear from a fellow sport psychologist or three on this very topic by using the comments section at the very bottom of this page.
Wednesday 10th June 2020
Two 60 minute supervision sessions with Harley and James today on the same topic. On the weekend there is going to be a free CPD event called “Thriving in Uncertainty: Insights from Elite Performance Psychologist”. The event is free and so due to the CPD requirement of their registrar program, I suggested they both attend despite it taking up the whole weekend. I say despite as I am a huge advocate for the importance of rest so part of me is not thrilled by the fact that they’ll have to sacrifice most of their weekend for this.
Due to the fact that we are now the largest private practice of sport psychologists and performance psychologists in Australia, it feels wrong for us not be to included in these kinds of events. But just like in sports, we do most of our talking on the pitch. Our growth speaks for itself, for the people involved with Condor Performance.
I was tempted to suggest which speakers – half of whom I know – the guys should and should not listen to. In the end, we agreed we’d focus on messages, not the messengers. We’d play the ball, not the man (or woman).
Tuesday 9th June 2020
I made physically exhausted after the long weekend. We had some “sporty” friends come to stay for the whole weekend. So each day we did something active with the kids. One of these was playing a full-length football match on the new pitch that I laid over the summer. I consider myself pretty fit for someone in their mid-40s. But jogging and swimming fitness is totally different from the start-stop requirements of football. I didn’t really notice during the match but this morning I could hardly walk. I desperately need the heated swimming pool in Moss Vale to reopen. The heated water seems to have almost magical benefits on niggles and stiffness. Alas, I suspect that indoor swimming pools will the amongst the last type of facility to reopen after the coronavirus restrictions.
Speaking of the post-Covid-19 era, all our business KPIs are up (better) in May than they were in April. The number of active monthly clients, which peaked in February at just over a hundred and then dropped back to 80 in March today got back to 100 again. We have been accused in the past of over measurement, of been too interested in the stats. But I must say, by measuring the most important aspects of your businesses (processes and outcomes) you remove the guesswork during uncertain times like these. Condor Performance and our collective goals will be largely unaffected by this pandemic. I know this because the numbers tell me so.
Wednesday 3rd June 2020
To say I have a lot of work balls in the air at the moment would be an understatement. Unlike most of the psychologists who work for us, who spend almost all of their time focusing on our sporting clients, I wear many other hats at Condor Performance. It’s only Wednesday and already this week I have had lengthy conversations with accountants, our partners and some potential partners. Both of the latter two had some encouraging signs related to the awareness of Fake Practitioners operating in the sport psychology space. I have always chosen to ignore what some people describe as charlatans. Why? I suppose it boils down to a preference for focusing on the positives of our sport psychologists and performance psychologists instead of being distracted by the “opposition”.
There are some early signs that those who are clearly charging for psychological advice but who have no formal qualification in this area might start getting a tap on the shoulder.
In the evening we continued to watch The Last Dance on Netflix. Documentaries like this one should be compulsory viewing a wannabe sport psychologist. Far too much of my training was theoretical. During the supervision that I currently provide, I am more likely to suggest something like a sports documentary than a textbook. The 10-part documentary series provides an in-depth look at the Chicago Bulls‘ dynasty through the lens of the final championship season in 1997-98. The Bulls allowed an NBA Entertainment crew to follow the team around for that entire season, and some of that never-before-seen footage is pure gold.
Tuesday 2nd June 2020
A new month, a whole bunch of new opportunities. I assume I am a little odd when it comes to my relationship with time. By this I mean I use and consider certain timeframes in a way very, very few people do. As my current and past sporting clients will know I have strong views on how best to use (think of) weeks, months and years.
Years are the best timeframe for long term goals. In psychobabble, these are called outcome goals and tend to be the type you might dream about. For example, you might have the aim of winning a certain number of matches in the upcoming season. These types of goals, which more recently I have been calling Preferences, can be useful especially if you’re low on motivation. Weeks are ideal to focus on effort and processes. What can I do this week to improve my sleep? And months are the ideal bridge between the two via some kind of progress checker. For example, you spent 20 hours during May trying to improve your focus. So on 1st June, you do some kind of concentration self-assessment. Handled in the right way, I feel all three of these ought to be essential ingredients in all individuals and teams looking to get the most out of themselves. Often when I am the consulting sport psychologist to pro sporting teams I am mainly making sure everyone is using the above. Then I leave and let them enjoy the fruits (outcomes) of their labour (effort/processes).
Thursday 28th May 2020
One of my favourite things to do during the Aussie winter is go for an ocean swim at the Beverley Whitfield ocean pool in Shellharbour (NSW). Until last week the pool has been closed to the Corona Virus. So I drove down the mountain with extra enthusiasm this morning knowing it was open just in time for winter. The car trip from Moss Vale is just over an hour so ideal to listen to a podcast or two. This morning I enjoyed Dan Abrahams’ conversation with Brendan Cropley via the 90th edition of The Sport Psych show. Wow, too many excellent topics for me to go through here. I was especially pleased to hear them talk about the benefits of a sport psychologist knowing the language of sport. The lads spoke about the pros and cons of having a sound understanding of the sports of your clients. From my point of view it’s 80% pros. It’s better to have it and not need it than want it and not have it.
I got back to Moss Vale at 10 am on the dot and due to my salty morning indulgence felt obliged to work without a break until dark. Normal for most people, but I normally prefer to work in sprints (see entry below). Over the last week, I have been vastly improving the format of the shared Google sheets file I use with all of my clients. I am not sure about how many of the other Condor Performance psychologists use this specific tech but for me it’s essential. The new format has passed the first two tests before I can role it out with all of our sporting clients. Test one is that it feels right to me. Test two is that is ticks many of the boxes suggested by recent research. The final test is to present it to the rest of the team and get their feedback. Only then will it be ready.
Monday 25th May 2020
Another packed Monday. Exactly 12 hours of high concentration, high intensity and highly varied work. Working in sprints really helps. Working in sprints basically involves doing about 2 hours of work and then taking a 30 minutes break between each of these sprints. The premise is simple. Human brains are not designed to focus fully hour after hour after hour. There is a very good reason why very, very few school or university classes are longer than 2 hours.
I also use a rough routine to make sure I have some idea about what I will be doing in each of these blocks. I try and keep my Monday morning blocks free from sessions with my monthly clients. This allows me to go through all their files and reminder myself how best to assist them as individuals. More or less in line with one of my favourite quotes of all time:
If I had eight hours to chop down a tree, I’d spend eight sharpening my axe.”
I try to spend about 20 minutes at the start of each week “planning” for each of my sporting clients. This might not be possible for some sport psychologists. So, I suppose I am lucky in that due to having the limited number of clients at any one time I can do this.
Also, I spent some of today researching professional bodies (unions) as due to the size of Condor Performance I am noticing a greater need for such a concept. A not-for-profit organisation designed to assist sport psychologists like me with the stuff we can’t do or don’t want to do but that needs to be done nonetheless. Of all the professional bodies the website of The Australian Association of Psychologists Inc (AAPi) looks the most promising so I send them as email – watch this space.
My early evening sessions went well. It’s great to see how much more comfortable clients are at having session via Zoom now. It’s hard not to reflect back to 2008 when we first starting using videoconferencing and it was considered “controversial”. This is one silver lining to the current Corona Virus.
Saturday 23rd May 2020
Sometimes the boundaries between personal and professional get blurred a little. This seems especially true for a sport psychologist. Such was the case this evening when we watched The Dawn Wall documentary. Are you kidding me? For those of you who have not seen it is an unbelievable story of perseverance. Free climber Tommy Caldwell and climbing partner Kevin Jorgeson attempt to scale the impossible 3000ft Dawn Wall of El Capitan.
The movie made me remember a couple of key truths about the work I do as a sport psychologist. First, some people have unbelievable amounts of organic mental toughness. Tommy and Kevin’s motivation and emotional intelligence appeared to be almost natural. A little like the hand-to-eye coordination of some young athletes. Secondly, it’s a reminder that although some athletes and coaches regard their sport as ‘the ultimate mental test’ is rarely is.
With all due respect to my many golfing clients and other golfers who feel like a 2 footer on the 18th to make a playoff is ‘real pressure’, watch The Dawn Wall and let me know if you still believe this. When the margin for error is so low and the consequences are so high (survival, not sliver medals) then it can put a different perspective on things. I am undecided if I will actually suggest to my sporting clients to watch The Dawn Wall or nor. But if I do, I shall be sure to include their feedback here.
Friday 22nd May 2020
I am starting this reflective journal in the middle of a global pandemic. So I thought it might be fitting to kick off with a little advice. Although these suggestions (below) are related to the Corona Virus they could easily be used for other mentally challenging situations. Note these are just instinctive suggestions of a qualified sport psychologist. No attempt has been made to cross-check the tips with the lastest sport psychology scientific literature.
The above is the first very entry of this Sport Psychologist Reflective Journal. Therefore there are no entries older than this one from Friday 22nd May 2020. Just my memories!
Performance psychologists are highly qualified mental coaches who specialise in assisting performers with both their mental health and mental toughness.
For those of you who might have listened to the interview that I did with Dan last year, I am fairly confident that the term performance psychologist will shortly gobble up the term sport psychologist.
In summary, the main reason boils down to the logic of the semantics. I am a sport psychologist and yet at least a third of my consulting is with non-sporting clients. These range from performing artists, politicians all the way through to medical and emergency performers.
Sport is merely one of many kinds of performance. Performance is not a type of sport.
Subcategories of Performance Psychology
To my understanding the umbrella terms performance has no agreed subcategories at this point in time. So below might one way to go about it.
Medical and Emergency
(Am I missing any? Please add any subcategories of performance below and I will consider adding them).
Two Things In Common
My colleagues and I at Condor Performance all have two things in common. First, we are all registered psychologists in the place in which we live and work. Second, we all have a passion to work with and assist a wide range of performers. We literally want to help them perform better through a combination of mental toughness training and assisting them with their mental health and well-being.
Now don’t get me wrong many of these performers are athletes and sports coaches. And most of our psychologists have a love of sport or at least have a very healthy appreciation for many major sports.
But if we were using the professional title that most accurately describes the work we do it would be ‘performance psychologist’. Hence why we’re called Condor Performance and not Condor Sports! Yet despite this, we collectively go by the name performance psychologists and sport psychologists (see our homepage for example).
The first reason is that it’s incredibly hard, at least in Australia, to earn the right to legitimately refer to yourself as a sport psychologist. Within a few months, five of our team will have this right. Therefore despite the fact that it is slightly deceiving in terms of what we actually do those with the right to use it understandably would like to do just that. The other reason boils down to pure marketing. Google searches for the term sport psychologists still outnumber searches for performance psychologists by a factor of three.
In other words, if we were only visible to those actively searching for a performance psychologist we would be a much smaller organisation than we are at the moment.
Let’s Dive Into The Numbers!
The worldwide “peak” for search enquiries for ‘performance psychologist’ was in 2004. In fact, as can be seen by the below graph the 100 searches per day that was taking place around the world in January 2005 has never come close to being beaten. After this outlier month, the number of times that athletes, coaches, students, journalists and bored teenagers typed in the words ‘performance psychologist’ into Google took a sudden nosedive.
What might have caused both the spike and decline? It’s impossible to really know. But I would guess that maybe the 2004 Olympics Games in Athens had something to do with the spike. With such a massive international sporting event all that would have been required was a single story about the impact made by a performance psychologist and “boom”. But as The Games ended and these stories got lost in cyberspace then the normal amount of searches returned.
Interestingly it does appear that an ever so slow recovery is taking place. More encouraging than the sudden increase that took place 15 years ago, this increase is happening steadily.
Slow And Steady Is Better
In the work that my colleagues and I do with athletes and coaches, I am often quick to point out the advantages of slow improvement over sudden gains. Slow improvements always feel more sustainable compared with overnight success. Take, for example, a young golfer trying to lower her handicap. A massive drop in her handicap of 15 to 5 over par in a month might feel like it’s better than the same improvement (in golf, the lower the handicap the better) that takes place over a year but not for me – not for this performance psychologist.
I often use the reality show “The Biggest Loser” as an example when explaining this to my monthly clients. This show, in case you missed it, was above getting overweight contestants to try and lose as much weight as fast as possible with the winner being rewarded with a huge cash prize.
From a psychological point of view, there is a lot wrong with the entire premise of the show but one of the “biggest issues” with “The Biggest Loser” is the speed that the weight loss of all the contestants took place. In many cases, it was commonplace for individuals to drop 20+ kgs in a single week!
Fast Changes Are Often Unsustainable
Changes this fast are unsustainable so they really run the risk of having a negative impact on motivation in the future. For example, without some of the insights about the number of influence people have on various aspects of performance (e.g. body weight – which is a result) from programs such as Metuf then it would be easy for a “Biggest Loser” contestant to become dejected by only losing a kilogram after the show when comparing it with the 5+ kgs they lost a week whilst ‘competing’.
Not too many people know this but shortly after Condor Performance was started in 2005 one of the main service offerings were group workshops for those struggling with their weight run by yours truly. These group interventions took place at the height of “The Biggest Loser” TV shows so even though the attendees were not taking part (thank goodness) I recall there were a lot of questions about “why are they losing weight so fast and I am not”?
The answer I gave to those questions is the same as the one I give to anyone frustrated when their progress is slow and steady.
At a recent social event, I was part of a conversation that contained one of the best examples of Mental Toughness I can remember in a long time. And I will use this anecdote as a way of explaining what might be the most important ingredient of performance success ever discovered.
The father of a five-year-old boy told of his son’s sudden interest in fishing. So the father decided it would be a great idea to take the young lad fishing. This, despite neither of them knowing anything about the sport. After buying some basic equipment and getting some tips from the guy in the tackle shop the plan was to head out the very next day to see what they could catch.
So the father and the son woke before dawn and headed out all excited. All-day they fished, improving their casting technique and enjoying each other’s company as the hours ticked by. But no fish were caught that first day. So they decided to try again the following day. But once again they didn’t pull a single fish from the water.
This Continued For 14 Days Straight …
Each day they’d wake before the sun came up and tried their best to catch fish. And at the end of every single one of these 14 days they came home empty-handed. Well empty-handed from a number of fish point of you.
When the father finished telling the story the obvious question had to be asked.
How did you maintain your enthusiasm/motivation day after day despite catching no fish?
The father thought about this for a while. After some careful reflection, he replied. His son seemed to be almost entirely motivated by the actual process of fishing. In other words, sitting on a riverbank holding a fishing rod with his old man. He quite literally was not doing it to take home a whole of dead fish. Any potential outcomes to this magical process would be considered is a bonus or just an occurrence. This young five-year-old boy, without anyone teaching him, had what we would call an Extreme Process Mindset.
A Lesson for Performers
There is an incredible lesson to be learnt here for those involved in sport and performance. Although “results” are important if you’re not enjoying the actual process then ultimately you’re not going to get very fast. The reason for this is rather simple. Results are only somewhat influenceable. Imagine the number of factors beyond your influence in trying to get a fish to bite a tiny hook. It is even possible that the fishing location chosen by the youngster and his father contained no fish at all.
Results are only somewhat influenceable. Imagine the number of factors beyond your influence in trying to get a small white ball into a four and quarter-inch hole in the ground. If you are unable to get some level of pleasure from the process in attempting to get the little white ball into the hole then you are in trouble. If this sounds like you get in touch as helping athletes with these kinds of mental challenges is exactly what we do.
Examples of Process Goals
There is a subtle difference between a process and a process goal. A reasonable explanation of a process is just an action or a task. Brushing your teeth is a process. Doing some visualisation is a process. Preparing your meals ahead of time is a process. Taking an ice bath is a process. But none of these examples qualifies as process goals. Having an intention of brushing your teeth twice a day for at least two minutes in the way the dentist showed you. Now that, my friends, is a process goal.
Process goals are slightly different. They essentially take these actions and tasks and asked the question how are you going to commit to them?
Imagine a soccer goalkeeper. She has identified a desire to improve her ball distribution. She knows what processes are required. Practice hitting targets through both throwing and kicking the ball. A commitment to one weekly 60-minute ball distribution session is scheduled into the goalkeeper’s calendar. This is the process goal. The goal or aim is to spend 60 minutes trying to improve this particular motor skill. If this session is forgotten or done poorly then the goal is unsuccessful. If the goalkeeper manages 60 minutes of very high-quality practice in this area then this process goal is achieved.
Even if her actual ball distribution does not improve the process goal is still achieved!
Be Careful of Outcomes
Let’s be honest, a highly motivated goalkeeper who spends an hour a week specifically trying to improve ball distribution is very likely to actually improve their ball distribution. But as we learned from the young fishermen this cannot be the main reason behind the exercise.
If this goalkeeper was one of my clients I would try to make sure that the actual process itself was rewarding. Rewards can come in many shapes and sizes. Maybe she just loves the idea that she is working on something important. It might be that she is particularly fond of the person who is feeding the balls back to her. Or maybe she is just one of those people who would much rather be outside on a sunny day than sitting in front of a screen.
If your performance landscape is dominated by an obsession with outcomes then have a go at putting processes and process goal first. Put the horse before the cart so to speak. As the great Bill Walsh said, “let the score take care of itself”.
The Performance Mindset is a free e-book by sport psychologist Gareth J. Mole from Condor Performance
In early 2019 I wrote the better part of a book without a title. I felt it necessary to get down on paper some of the key mental strategies that we, at Condor Performance, use on a daily basis as a sport and performance psychologists. I’m not sure if I ever intended it to be published or not. So, rather than try and finish it (below is basically the first draft) and take it to publishers I thought I would simply add it here to the blog section of our website. For the time being, I am calling this e-Book The Performance Mindset.
Typo Warning: The majority of the below text was written using voice to text software. Although it has been proofread once it has not been professionally checked and therefore is very likely to contain a litany of typographical errors. These typos will in no way impact on the concepts I’m trying to communicate however they will bother both perfectionists and grammar-police alike.
In the world of competitive sport, the term ‘performance’ is used a lot. In my experience as an Applied Sport Psychologist who has been working at the coalface of elite sport since 2005, it is generally used more in reference to competitions than training.
For example, comments like ‘that was a great performance today’ and ‘I hope I perform well on the weekend’ are much more commonplace than ‘regular mindfulness practice is a key ingredient to the preparation side of performance’ and ‘my training performance has been very consistent for some time now’ for example.
This bias has resulted in some confusion about the true definition of performance. Given the title of this book, is worth addressing this from the very start. Quite simply, performance means ‘an extended period of preparation interspersed by opportunities to execute what has been practised under the pressure of official events’.
Performance Equals …
Performance = Preparation then Competition the Preparation then Competition then Preparation and so on.
So although we could attempt to describe our Preparation and Competition separately it would be difficult and counterproductive to try and label our ‘performance’. Using our definition it would be impossible to know which aspects of performance you were referring to. Furthermore whatever word you decided to use (e.g. good or disappointing) would be far too simple to describe the vast range of variables of either side of performance.
Did you mean that your preparation was great but that you failed to execute under the pressure of the competition? Or was it the other way around? Was the work you did in the lead-up poor but you managed to do well come game day?
With this in mind, the first bit of psychological advice that I am going to give you (first of many) is to mentally separate the preparation side of performance from the competition side.
So, as performance psychologists, we help ‘performers’ improve by addressing both sides of their performance. We help them optimise their preparation directly and depending on what they do this preparation will often go by many other names. Training, rehearsals, practice, rehab, sessions, drills, pre-season, run-throughs, effort, process(es) and workouts are amongst the most used in my experience.
More Than Semantics
We also assist directly with the competition side of performance. Again, this often masquerades as other terms such as matches, rounds, races, trials, bouts, games, tests, events, exams, assessments, heats, contests and fights – for example.
Due to the mostly 1-on-1 nature of what we do, we can easily switch between focusing on the client’s preparation and their competitions making sure never to confuse one with the other. This, despite the fact that they are obviously related to one another. But the cause and effect nature of the relationship is vastly exaggerated by many to their detriment.
In other words, although it would be reasonable to suggest that an extended period of solid preparation can assist with favourable results in a particular sporting contest it would be completely wrong to say (as many do) that the former caused the latter.
What really helps me not to fall into this all-too-common booby trap is to actually avoid using the word performance altogether. Instead, I would advise using Preparation when talking about Preparation and Competition when referring to any and all types of Competition – from heats to rounds.
Regardless of your role within the wonderful world of sport, I would advise you to start doing the same from this point forward.
Mentally Seperate Preparation from Competition
The principal reason (motivation) for separating Preparation from Competition is down to the fact that each benefit from having a different mindset. In fact, so different are these mindsets for the two sides of performance they could almost be regarded as opposites.
We will first delve into the preferred mindset for competitive situations due to the fact that it can be addressed relatively quickly. After this, and for the remainder of this e-book, we’ll focus on helping you create the best possible mindset for preparation – whether it be your own or that of those you coach.
The Ideal Mindset for Competition
The Relaxed Competition Mindset
“I’ve learned over the years that if you start thinking about the race, it stresses you out a little bit. I just try to relax and think about video games, what I’m gonna do after the race, what I’m gonna do just to chill. Stuff like that to relax a little before the race .”
As this e-book is a guide I don’t want to spent too much time on the ‘why’ as I’d rather focus on the ‘what, when and how’. Having said that a bit of context can be beneficial. So there are two ‘why’ questions on the table. Firstly, ‘why’ is the default emotion of most sporting individuals and teams to be anything other than relaxed in the lead up to competitions – either intentionally or by accident? Secondly, why does aiming to be relaxed work so well? What’s the science behind the effectiveness of this counterintuitive mindset?
The answer to the first question could be summed up by something one of my coaching clients (a client who is a high-level rowing coach) repeated back to me during a session via Skype many years ago. She said, “they don’t hand out Olympics medals for great training sessions, do they”? That pretty much sums it up.
Same, Same But Different
Competitive sport is like almost no other human pursuit in terms of how unfairly we judge it. Not only do we easily forgot about the huge amount of effort than went into the preparation for sporting competitions but we tend to zoom in on ‘number of wins’ as being the most meaningful of all performance indicators.
Can you imagine what it would be like to spend thousands of hours preparing for something over four years and the entire world determining your success by your finishing position in an event that lasted a few minutes (or less)? Now imagine that the entire world is watching you during these few minutes despite not even knowing your name before they switched on the television.
Even sports whereby competitive opportunities are more frequent and take hours rather than minutes – for example, professional soccer – tend to default to a ‘pathological obsession over results and outcomes’.
Win At All Cost
‘The Win At All Cost’ attitude is still regarded as a ‘badge of honour’ in many circles. This, despite the fact that most of us saw what that did to Lance Armstrong.
At the time of writing the 2018/19 edition of the English Premier League just came to end with Liverpool Football Club finishing a single point behind the eventual champions Manchester City. Liverpool smashed many of their club records and a number for the competition itself but the fact that their 97 points would have won every single edition of the English Premier League except one is regarded as secondary – even irrelevant – compared to the fact they finished as runners-up.
Can you imagine having the best year of your life by far – professionally – and yet still be considered a failure in some circles due to the fact that you got second place in the annual ‘salesman of the year’ award?
Although I am optimistic that over time the culture of elite sport will improve and the concept of ‘winning is everything’ will slowly be phased out (due in part to books like this) the best short and medium-term approach for those not wanting to get beaten down by the highly results dominated environment they find themselves in is to put all their energy into changing their mindset.
But before that, what about the science behind why prioritising relaxation just before and at certain points during competitions has such a positive impact – sometimes overnight?
The Law of Reverse Effect
The Law of Reverse Effect in non-psychobabble terms means that for most automated motor skills in naturally ‘high stakes situations’ the less we try the easier they become.
Another way to understand The Law of Reverse Effect is to understand and accept that automatic processes – such as kicking a ball, running, catching, throwing, jumping, pulling a trigger – often experience a ‘reverse effect’ whereby “the more you think about them” the worse they end up.
It’s easiest to understand The Law of Reverse Effect via everyday situations. Most people can relate to this if they have been subject to getting a severe case of the giggles. The harder you try not to giggle (maybe due to a warning from the teacher, coach or parent) the harder it is not to giggle. This often results in uncontrollable laugher in situations where it’s obvious that this is not acceptable behaviour. The Law of Reverse Effect would suggest the most effective remedy would be to just relax and cease trying not to giggle so much!
How many learner drivers have failed their driving test(s) not because they couldn’t drive but because they were stressed to the eyeballs before and during their test(s)? What about the fact that the harder you try to fall asleep the harder it becomes!
The reason why The Law of Reverse Effect is particularly relevant to sport and therefore warrants such prominence here is due to the high motor skill nature of sports. The amount of human movement a professional baseballer will do, say compared with a professional politician, can’t be ignored.
As human movements become more natural (mainly due to repetition but genetics plays its part) they move from the very conscious part of the brain (the frontal lobe – above your eyes) to a subconscious area called the Basal Ganglia – which is located more towards the middle of the brain closer to the top of the brain stem. When this starts to happen the movements are becoming automated which is where the term ‘muscle memory’ comes from. Due to the fact that we can learn to do pretty much any complex set of movements on ‘autopilot’, it feels like the muscles involved in that set of movements have actually remembered how to perform the task. In fact, it’s the Basal Ganglia that’s doing all the work.
This is why a chicken will run around for few a minutes after having its head chopped off. The Basal Ganglia of a chicken is found below the neckline and therefore will often remain in place and functioning after decapitation. Running for the chicken has become an automatic process and therefore it’s able to do so even after its head has been removed – albeit only for a few minutes until it dies from loss of blood.
Fine Motor Skills More Impacted By Stress
If the motor skills are fine or complex in nature then they are even more vulnerable to stress. By fine we mean smaller movements such as throwing a dart or spinning a cricket ball with just our fingers. By complex we mean anything that is very different from what we learn to do by just being a human being. For example, running would be regarded as a simple motor skill due to the fact that most of us do this a lot as children. On the other hand, all the technical requirements of golf – such as attempting a bunker shot without allowing the club to touch the sand before the swing – would be seen in most circles as unnatural and therefore complex.
Finally, the gains of the Relaxed Competition Mindset are related to how competent the athlete is. This makes complete sense. For a novice (beginner) rower taking part in his / her first few regattas a certain amount of mental reminding might be helpful. But as the athlete becomes more and more proficient (as displayed in training) and the “autopilot” takes over thinking about the skill is no longer required or desirable.
Despite the fact that possibly the most successful individual athlete of the last 20 years – Usain Bolt – religiously adopted a Relaxed Competition Mindset – there is still very little published evidence related to the effectiveness of this method.
Luckily, not all scientific data is published in peer-reviewed journal articles. My colleagues and I at Condor Performance have been encouraging athletes and sporting coaches to adopt this philosophy for over ten years now and the feedback has ranged from small effect to “game-changer” with the occasional ‘magic bullet’. These are real athletes and coaches paying real money looking for real mental improvements and I am still waiting for the day that one of them says to me “sorry, I was far too relaxed before then competition”.
But not everyone that I mentioned The Relaxed Competition Mindset to ‘got it’ straight away. Athletes and coaches from high decision making sports often pointed out that despite Usain Bolt’s achievements his chosen sport of sprinting is very light in decision making. Is the Relaxed Competition Mindset just as applicable for high decision making sports – such as cricket, tennis and most of the traditional team sports?
The Answer Is Yes
Yes, because guess where decision making ends up after it’s been rehearsed a few hundred times? That’s right – the basal ganglia. This is why a squash player can often make excellent split-second decisions – such as to play a drop shot. As you will find out later in this guide when we put the spotlight on tactics a combination of simplifying our decisions (reducing the number of choices) and rehearsing them will allow decision making to become just as automatic as running is for a headless chicken.
Another hesitation to mimic Usain Bolt’s pre-race preferences often come from the concern that the actions of a Relaxed Competition Mindset might often look – to the untrained eye – like a lack of interest or professionalism or desire to do well. One only needs to look at the antics of Mr Bolt in the moments before some of this biggest races to empathise with this concern. Moments prior to the 100m final of the 2012 Olympic Games he gives one of the officials a fist pump.
Looking relaxed and being relaxed are not one and the same of course. What this means is it’s entirely possible for you to develop a Relaxed Competition Mindset without anyone suspecting you’ve changed a thing. Which brings is nicely to the final part of this chapter – how to create one.
How To Develop An RCM
By far the most effective way to actually have a Relaxed Competition Mindset whilst competing is simply to strive for one. If I were your coach I’d basically be asking you to set that (trying to relax) as the main aim of your completive situations. Furthermore, striving (or aiming) to be relaxed is far more important than actually being relaxed.
Being relaxed is an outcome (result) and therefore not something we can guarantee. However, having the intention of being calm and having that as one of the ‘main aims’ of high-pressure assessment situations is something we have a lot of influence over. This frees us from the awkward situation where we know that being relaxed is important but we just can’t get anywhere close to feeling that way.
I have been lucky enough to be involved with a number of elite athletes who have shown remarkable gains by striving to be relaxed but only every showing small reductions in the actual amount of stress experienced in the lead up to competitions.
The Ideal Mindset for Preparation
Before we get into the nitty-gritty of true preparation we need to understand what this practice time is designed to do. To do this I will introduce you to an analogy that is very dear to my heart. Why? Well, in part because I came up with it and in part because I use it with 100% of my sporting clients.
The analogy is that you are like a four-engined aircraft with five major “components”. Four of these components are the four engines themselves with the other component being ‘the rest of the aeroplane’ or ‘main body and wings’.
The four engines represent what could be described as the traditional desirables of sports science; physical, technical, mental and tactical superiority. The rest of the aeroplane symbolises everything else that could be targeted for either improvement or maintenance in order to either directly or indirectly assist with our dreams and goals.
We could call these five major components Physical Capabilities, Technical Consistency, Mental Toughness, Tactical Wisdom and Personal Thriving.
Not only does this analogy include Personal Thriving as a key part of trying to be ‘optimal’ but it actually suggests that it might be the most important major component of all. In other words, there is not a lot of point in having four tip-top engines attached to an aircraft that is falling apart. It would make complete sense that if this were the case then the main body, wings and tail of the aircraft would get prioritised for improvement first. Although this may seem obvious in the aeronautical industry it certainly isn’t in competitive sport and other performance industries.
Secondly, the professionals who typically look after and maintain fleets of aeroplanes are aeronautical engineers. I believe we could learn a lot about the way in which they go about their work. Actual aeronautical engineers have a mindset (due mainly to their training) that prevention is much better than trying to fix something after it has failed. In other words, they don’t sit around the hanger eating doughnuts waiting for one of the keys parts of their aeroplanes to blow up before trying to improve them.
They are constantly checking all aspects of all of the aeroplanes they’re responsible for. Put this ‘aeronautical engineer mindset’ into the head of a young athlete then instead of waiting for an injury to happen, they start to include stretching in their weekly routines as a regular preventative measure.
Put this ‘aeronautical engineer mindset’ into a Head Coach then she quickly works out that it’s better not to assume that everything is fine, Instead go and measure it in some way. Furthermore, she understands that she is her own aeroplane and every single one of her athletes is their own plane too.
Finally, this analogy allows us to more easily see how “outcomes” (components and subcomponents) and “processes” (methods and tools) work together and why focusing more on the latter than the former is a ‘no brainer’.
Now each of the five major components has a number of subcomponents that we could target for either improvement or maintenance. Of course, we could also choose not to target them.
For example, using Physical Capabilities as a quick example we might choose to target cardiovascular fitness for improvement, flexibility for maintenance and muscle strength might remain un-targeted for the time being.
Then, each of the subcomponents will have a set of “methods” that would be handy for just these purposes. Some of these methods will require some tools, whilst others will not. Some methods will have a definite impact on the associated subcomponent whilst others will only have a probable benefit. Then there are methods that do nothing for the subcomponent and even some that actually cause damage.
For example, if targeting cardiovascular fitness then two of the methods might be skipping and running whereby the skipping need a tool (skipping rope) and running don’t (you don’t need running shoes to run). Both have an obvious and direct impact on cardio fitness.
In other words, your plane has 5 major components, dozens of subcomponents and potentially hundreds of method and tools for ensuring your vessel is in the best possible condition and can fly as far as possible.
Pomfret’s Paradox and Barracosa’s Law
Pomfret’s Paradox refers to the fact that there is an unlimited number of ways to prepare but a finite amount of time to do so. With the analogy of the plane in mind by the time you have come up with all the many methods that can be used across the subcomponents, there will be far too many to squeeze into your week.
In my work as a sport psychologist, I work with many athletes of sports that can’t be done as a source of income. For example, most of the Olympic sports such as rowing and shooting. Many of these athletes have full-time jobs and families. Therefore the amount of preparation time they get during the week can be limited. Yet not once have I ever asked one of these clients to increase their preparation time. In fact, I’m more likely to suggest they decrease their overall training time.
This is due to Barracosa’s Law, sometimes called the Q10 x Q10 Principle.
Barracosa’s Law refers to the fact that the quantity and quality of preparation are separate concepts. It translates into a crucial mental skill as it allows the performer to mentally separate the amount of training from the effectiveness. All too often in high-performance situations, improvements are sought by trying to increase quantity whilst either ignoring or actually decreasing quality.
The first Q is for the quantity of preparation. Quantity is measured in units with the most common in sporting settings being minutes, hours, reps (repetitions), millimetres, grams and attempts. The ideal amount of quantity is somewhere in the middle with too many (much) and too few to be avoided.
Not for the last time, I will use examples away from sport to get my point across. In dental hygiene, for example, brushing one’s teeth once a week would be a Q1 (too infrequent), brushing them 10 times a day would be a Q3 (too often) but brushing them twice a day would be Q10 (also known as the sweet spot). In other words, a low quantity score occurs when either we are overdoing or undergoing it.
The second Q represents the other major element to preparation and that’s quality. Quality is very different from quantity due to the fact that it’s not possible to have something that is too high in quality. So for quality, a high score of 7, 8, 9 or 10 suggests really beneficial actions are taking place whereas below 4 implies what is being done during that time is not that effective.
Knowing the best way to brush your teeth and having access to the best possible toothbrush and toothpaste would be a 10. Inferior brushing techniques and poor quality toothpaste would lower this number even if the brushing was still taking place twice a day.
Another analogy to explain how quality and quantity really work is to think of water. There is not much to celebrate if you access to unlimited water but that water is contaminated. Likewise, although having access to the pristine waters of the New Zealand mountains might be nice it wouldn’t mean much if you only had a couple of litres that you brought down yourself from a hike you did years back.
So the aim of preparation (all kinds) is to try and help all of the areas that we are working towards a score of 100 (10 x 10). To ensure we’re doing the right amounts of the highest possible practice across all the areas that are important to us.
An extension of Barracosa’s Law is to actually do the maths. If you feel this would be of some benefit to you or your athletes. For example, if your current physical regime means that you attend a 90-minute hot yoga class once a month you might decide that in terms of quality this is a 9 / 10 activity. However, as you’d prefer to do it weekly then you give it a 4 / 10 for quantity. As 4 x 9 is 36 then you might like to think of you current physical choices are operating at 36% or 36 out of a possible 100.
It makes a lot more sense (to me at least) that we multiple the Qs instead of adding them together – to create a maximum of 100 instead of 20. The reason being is that although it’s useful to be able to mentally separate the quantity of quality of our preparation the fact is that whilst you’re actually doing that 10 minutes HIT activity the two sides are working together with more of a multiplication effect.
If you are not sure if doing the actual maths is going to help or hinder you then I would suggest giving it a go first and deciding later. They are just numbers after all – they can’t really hurt you.
Time To Get To Work
I will be spending the rest of this e-book going through each of the five major components. In doing so I will try clarify what the subcomponents are and the various method and tools that exist for each. The order I will be going through is as follows:
PC, TC, PT, MT and TW
I want to start with PC (Physical Capabilities) because it’s the most tangible of the components. Therefore it will be the ideal place to set the tone for how we then approach some of the less tangible ones later on.
I am mindful as I write this section that I am not a qualified expert in three of the five components (physical, technical and tactical). So I need to be somewhat careful about how much advice I give compared with Mental Toughness and Personal Thriving which fit completely with my formal credentials and experience as a performance psychologist.
But here is my justification for not entirely skipping over these three components entirely. Everything that humans do is partially psychological in nature.
Although I am not a qualified dentist I would happily take on any qualified dental expert in getting – for example – people to floss more often due to my knowledge of motivation and what is required to form genuine habits. Although I am not a qualified physiotherapist my knowledge and experience around the mental impacts and solutions to injuries (physical setbacks) allows me to confidentially and without apologies contribute to the Physical Preparation of athletes. You get the picture.
Physical Capabilities Being Targeted By Physical Preparation
For each part of the Preparation Plane there will be a number of subcomponents that could be targeted for either improvement or maintenance. For each of these there will be potentially millions of methods that help us do just that. To help us not get overwhelmed by the almost endless number of methods and tools for each of the subcomponents then we can – and will – stick to mostly the methods that we know definitely work.
When applied to the first engine of the Preparation Plane – Physical Capabilities Being Targeted By Physical Activities – it might look something like this:
Physical Activities >> Subcomponents vv
Increasing Heart Rate on purpose via HM
Stretching on purpose
Resisting on purpose
Balancing on purpose
By zooming in only on the “definitely” above we can quite easily start to create some lists of specific method and tools that will more than likely improve or maintain each of the four subcomponents of Physical Capabilities if they are done regularly and on purpose.
Increasing Heart Rate on purpose via HM
Stretching on purpose
Resisting on purpose
Resisting on purpose
You’ll notice that the word ‘on purpose’ appears alongside each of the Physical Preparation subcomponents. This is important. Intentionality (being deliberate or purposive) is one of the easiest ways to boost the effectiveness of the any activity (more sophisticated way to follow).
It is particularly important for the ‘increasing Heart Rate’ subcomponent as there are many occasions where one’s HR will increase that we would not want to count towards as physical preparation – such as when we get nervous or consume too much caffeine.
Have we left out anything?
Well I invite the exercise physiologists reading this book to contact me if they think I have but I am quietly confident that the four subcomponents above cover most if it.
Let’s put it to the test.
What about speed?
The kind that might help you run 100 meters as fast as possible. Correct me if I am wrong but all four physical preparation subcomponents will help you become faster at sprinting. The precise way in which they are combined may well be difference for a middle distance runner, long distance runner or sprinter but that can be addressed via the amount of time you spend on each one. Again, I am no expert here but I am guessing a sprinter will want to spend a lot more time on upper body muscle development that his Marathon running counterpart.
What about injuries?
Surely the kinds of exercises that a physiotherapist might ask us to do are vastly different from these four simple subcomponents? I spend a lot of time with injured athletes and their rehabilitation programs tend to always be made up of lots of stretching, weights, cardio and balancing activities simply adapted to gently improve the physical condition in a way that doesn’t risk further injury.
In other words the subcomponents are identical for injured and uninjured athletes – what might be different are the methods and the tools.
In fact, you could argue that terms such as ‘injury’ are unhelpful as they direct the mind towards the problem rather than the solution. With the exception of unexpected career ending injuries the ideal mindset for injuries athletes is simply to adjust their physical preparation accordingly.
For example, before a ligament injury in the knee (such as an anterior cruciate ligament or ‘ACL’) a squash player might have been doing 2 x 30 minute of “shuttle runs” per week. After the ACL and with some advice from a qualified physiotherapist, she changes this to 2 x 30 minute of “shuttle walks” instead. The quantity has remained the same and the quality is also still very high as it refers more of a ‘best possible’ way of thinking as opposed to a ‘best ever’ one. More about quality and quantity later – what about the rest of the Preparation Plane.
Technical Consistency Being Targeted By Technical Preparation
The technical aspects of sport are all about biomechanics or the science related to preferred body movements, positions and postures. And although this engine is by far the most sports-specific – meaning that the subcomponents will vary the most between sports (and even different positions within the same sport) – there are still some general rules that we can follow.
First and foremost we need to acknowledge that making technical changes will be disruptive to our ability to then automatically repeat the new version of the technique. Bigger and more frequent changes will be particularly destabilising.
This presents us with yet another conundrum. How we safely navigate the highly technical nature of sport where, for example, some codes refer to the guy in charge of everything as the Technical Director?
The answer is that we need to separate the two sides of Technical Preparation into the “adjustment” part and the “consolidation” part. Both count as Technical Preparation but – like stretching and running – they have very different purposes.
Time spent on technical adjustments will generally centre around “working out what the best technique” is. This can be done with a coach or without one. Think about those golf magazines articles full of photos with lines all over them. It would be normal for this time to have a lot of second-guessing, experimenting, tinkering and backflipping.
In tennis, this might be seeing what it feels like for your default backhand to become two-handed rather the one-handed (or vice versa). In ice hockey, this could include varying the distance between your hands on the stick as you attempt a slap shot.
Time spent on technical consolidation is the pure unadulterated repetition of the movements that have now been “locked away” after whatever time on adjustments was required.
The amount of time that you dedicate to each of the two types of technical consistency will depend mostly on your current abilities and how soon your next competition is.
Let me explain …
For novice (beginner) athletes you’d expect a healthy dose of tinkering as they become comfortable with the basic techniques of their new sport. As the athletes improve the number of technical adjustments should decline to the point where it would want to be virtually absent from the weekly training of an elite performer.
The opposite, of course, would apply for technical consolidation whereby you’d expect elite athletes to spend far more time trying to commit their movements to muscle memory compared with a beginner.
I for one believe that far too much time is typically spent on both these sides of technical preparation. Remember, it’s only one of the four engines.
Time spent on technical adjustments should take place as far from competitions as possible. A month before is much better than a week before but not as good as four months before.
If, like most athletes, you have an “off-season” then do all of your technical adjustings in one big go during the early part of your offseason. Then don’t even think about trying to squeeze in any more technical changes before the next offseason – 12 months later.
This hard and fast rule can be relaxed somewhat for novice and younger athletes but the same principles apply to everyone. Change (if you must), consolidate, consolidate, consolidate and then compete. For a younger athlete this might mean the change happens on Monday (after feedback from the coach), this new technique is practised on Tuesday, Wednesday and Thursday after the game on Saturday. In other words no technical changes after Monday.
They can then spend the rest of their time on the only activity that counts as Technical Preparation – which is the repetition of these “locked-in” body positions/movements until they feel as natural as possible.
Before moving on to the next Component it is important to spend a little time addressing the notion of the perfect technique.
Biomechanists look away now. There is no such thing. The perfect technique is a bit like the Loch Ness Monster. It’s a myth. Just because people talk about it and you can buy mugs with a picture of “it” on doesn’t make it real.
Entire sporting careers have been squandered by athletes chasing a perfect technique when little did they know that the way they were doing it’ when they there thirteen was probably fine but just lacked a bunch of repetition.
The world of elite sports is full of examples of high achieving athletes whose techniques are or were regarded as suspect or at least unconventional.
Jim Furyk is a US golfer with 26 tour victories to his name and at the time of writing has won more than USD $70 million in prize money. Yet, he has achieved this with a swing that if you asked a 10-year-old beginner to do it on a Saturday morning golf clinic would likely get the swing coach into a frenzy. His swing has what could be described as a loop when the club is at the top of the backswing. This has been described by David Feherty as “an octopus falling out of a tree” and by Gary McCord as “a one-armed golfer using an axe to kill a snake in a telephone booth.”
How many PGA tour events have you won David and Gary?
Usain Bolt and Michael Johnson are also great examples of athletes who achieved greatness with techniques that were heavily criticised – before they started to win stuff. Bolt sprinted with an “uneven side” and Johnson hardly moved is arms – both counter to what the text books say.
Technical Practice and The Q10 x Q10 Principle
Remember that Barracosa’s Law, above, applies to all forms of preparation. It strongly encourages us to question the quality of all of our practice. What this basically means is that on occasions the best way to ensure the maximum possible quality of our technical practice is to know what type of technical practice is required at this time. Are you changing something just for the sake of it or are you sure this technical change is required? Are you repeating a new movement due to having recently changed it or are you just going through the motions because it feels good?
One thing is for sure though unless you are a beginner athlete you probably need less quantity of technical practice than you are currently undertaking.
Tactical Wisdom being targeted by Tactical Preparation
Ok, so we have done the below the neck stuff – it’s now time to move to the components where the brain is really in charge.
As was the case with technical preparation, the precise nature of your tactical preparation is really going to depend on your particular sport (or sports) as well as your designated role (or roles). But as was the case with both technical and physical previously there are still some universal guidelines that could be outlined that apply to 100% of athletes and coaches.
But before we do that let’s really clarify what we mean by the tactical side of sport. In my experience, it’s very frequently misunderstood and confused with other areas.
Being ‘tactically wise’ means that the athlete consistently makes the best possible decision given the circumstances whilst competing. In order words Tactical Preparation is all about various training exercises aimed at helping athletes make better ‘in competition’ decisions and choices. What this means is that we can exclude other types of decisions from this particular engine of the Preparation Plane. Such as the decision to specialise as a defender or midfielder or the choice about whether to stay for another drink or head home now.
Don’t get me wrong, these are also decisions and of course they all impact on performance they just belong to a different part of the plane.
Introducing Hick’s Law
Hick’s Law – named after British psychologist William Hick – proved that both decision-making speed and accuracy were most related to the number of possible options to choose from. In other words, increase the number of perceived options for a person to choose and watch how the decision making time and number of poor selections increases.
Decreasing the number of items available to choose from in “the buffet” of the brain is one of the most effective ways to improve both decisions making speed (far more important in some sports, say squash, than others such as golf) and decision making accuracy (actually picking the right option).
And it not the actual number of choices that matters it’s the number of perceived choices. In other words, it’s the number of options that the decision-maker is aware of rather than the total that exists. From a psychology of performance point of view, this is a very bid deal.
Of course, once the number of perceived choices across a range of situations has been reduced then decision-making practice drills need to be introduced that genuinely expose the athletes to actually having to make these decisions in a way that would be similar – or harder – than during competition.
In many ways, this is exactly the same scenario that we faced for technical preparation. The process of deciding ahead of time the smaller workable number of choices is much like Technical Adjustment in that this wants to be done infrequently and ideally during the offseason. We could call the tactical equivalent ‘tactical clarification’.
The decision making drills that occur after this and could (should) by part of weekly training at any time of year might be called Tactical Automation – a process that is very similar in it’s intent to Technical Consolidation.
If we interpret Hick’s Law to the extreme then the aim would be to simply reduce the number of decision making options to as few as possible with ‘two’ being the ideal, three being not quite as good but better than four etc.
To make sure you’re following you might like to take a minute to consider why the smallest number of decision making options is two and not one or zero.
Did you get it?
Any action which only has a single option (for example, using a putter when your ball is on the putting green) doesn’t need to be practiced from a decision making point of view.
Whilst we are alive then it’s not possible for an action to have less than one option. In other words zero decision making possibilities is really someone that belongs to the forth dimension.
It may often feel like no decisions are being made – and it’s the job of tactical automation to make you feel that way – but unless you’re one of those chickens that has had its head chopped off – there is a decision making aspect to everything we do.
One of the aims of this guide is to help you manage this unavoidable truth.
If Blank Then Blank Scenarios
First, we need to see if we can predict some of your competitive decision-making scenarios. Then, can we minimise the number of choice options to three of four without running the risk of knowing what is going on around us?
As mentioned before the decision-making requirements can vary a lot not only from sport to sport (sprinting low to gridiron high) but also within each sports depending on your role (quarterback very high, everyone else lower).
I have always found that creating simple If Blank Then Blank Scenarios the best way to go about Tactical Clarification. This is one of the ways of clarifying some of the most intense decision making situations imaginable (for example, those that would exist in the emergency department of a hospital) so let’s assume it’s sufficient for our purposes.
I have resisted the temptation thus far to use certain sports in detail to explain various concepts but this part of the guide would really suffer without some.
If my opponent is at the net and in the middle then go for a lob shot rather than a passing shot …
If the wind is assisting my serve then use more slices serves …
If we lose the ball in our attacking half then one forward drops back to defend …
If we are leading on the scoreboard with 10 minutes to play then midfield just tried to keep hold of the ball …
Once these scenarios have been clarified then of course it’s time to really learn them. I would suggest starting by learning them theoretically. Get your friend to ask you ‘what would you do if lost the ball in your attacking half’ for example? Afterwards, you can then move to a more applied type of tactical practice. By this, I mean to practice “on-field” situations that have been manipulated to force you to have to make the very decisions you have previously clarified. If you get them wrong in practice, keeping trying until you don’t.
Part Seven (Just Added)
Mental Toughness, Health and Wellbeing
Okay, we are now getting to the part that we really know a lot about. There are now two parts of the plane remaining; sporting/performance mental toughness and overall health and wellbeing. Mental Toughness is the fourth and final of the engines. In this way, we would benefit from treating it like the previous three. For these, in case you’d benefit from a quick reminder, the engine itself needs to be broken down into smaller, more manageable chunks. Then, each of these mini-outcomes could have a series of processes aimed at their improvement or maintenance.
This suggests that that very first task here is to break down mental toughness for sport / performance into smaller chunks.
My colleagues and I at Condor Performance did this many years ago. We looked at all the dozens of definitions of mental toughness that were available at the time both from and outside of the science. But few attempted to subcategorise the concept. Yet, by looking at the many definitions you can quickly see what these subcomponents are.
And So Metuf Was Born
Metuf is the word created by taking the first letter of what we consider “The Big Five” subcomponents of sporting/performance mental toughness:
M for Motivation
E for Emotions
T for Thoughts
U for Unity
F for Focus
I expected, over the years to have to add one or two new subcomponents but this had never been required. For example, most of the other mental desirables are either synonyms of one of these five are a combination of them. For example, although some might say that attention and concentration are different from focus we’d disagree. Each of these is clearly about the ability (or lack of) to stay on task. Performing under pressure is another classic. Performing under pressure is basically what occurs when you’re good enough at the E and the F parts. When you can manage your emotions and focus regardless of both internal and external distractions then you’ll be able to execute your skills under pressure.
Regardless of whether you agree or not with the Metuf breakdown, the concept of subcategorisation is crucial for the next stage. The stage that very, very few athletes, coaches and performers get to. What are the best processes for improving these five mental constructs? For example, if you asked a group of 10-year-olds to draw up a list of ways of improving mental toughness you’d likely get very few ideas. But ask the same group to come up with ways to help them bond as a group, to improve their group unity and you’ll get dozens of great ideas.
This ebook/blog is not the best place for us to list the hundreds of processes that my colleagues and I use on a daily basis. Although now a little out of date one of the best places to learn about these processes is via the Metuf for Sports website we created just for this purpose. At Metuf for Sports, you’ll be able to watch the introductory videos for free. Then, for the cost comparable to a book you’ll be able to complete the entire course whereby the video formats does justice to these concepts in a way that the written word would struggle.
Finally, Mental Health
Yes, it would remise of me not to finish this ebook with some comments about “the rest of the plane”.
Maybe one of the best places to end is where we began, by emphasising the importance of separating processes from outcomes. Mental health, regardless of how you choose to define it is an outcome. It’s a result and it’s a consequence. In fact, all health measures, both mental and physical, are outcomes.
It is the opinion of this psychologist that we spend far too much time thinking about outcomes in general. And that this is particularly troublesome when it comes to physical and mental health.
The two biggest reasons why an over-emphasis on outcomes is problematic is due to the fact that we don’t have that much influence over them (think genetics) and it distracts us from the processes that we would benefit from making permanent.
The health industry is very keen on diagnoses. They love to come up with labels. They then use these labels to work backwards and attempt interventions or a series of interventions (aka processes). This by self is quite logical as surely somebody with bipolar will benefit from different processes compared with someone without it however once the diagnosis has been “fixed” all too often the processes then get abandoned. Then the problem (diagnoses) often returns and around and around we go.
Extreme Process Mindset
What if we took an Extreme Process Mindset and applied it to mental health and well-being. What would that look like? Well in the first instance we wouldn’t bother with diagnoses and labels. We would ask ourselves the question of what collections of processes would have the greatest impact on mental health with the least side effects.
My colleagues and I Condor Performance recently spent the better part of two days trying to answer this very question. In doing so we came up with some smaller health outcomes that make it considerably easier to suggest processes. Through a combination of both luck and a bit of ingenuity, these smaller health outcomes spell the word NEEEEDS (yes, that’s Needs but with 4 x S).
I thought it might be a fun way to end this e-book by asking those who have followed it over the last few months to guess what the NEEEEDS stands for.
If you have an idea please list your best guess in the comments section below and I will personally email everyone who has a guess the actual list. Please free to copy and paste this to make it easier:
Commitment (also know as motivation, perseverance) is arguably the most critical aspect of Sport Psychology
“Desire is the key to motivation, but it is determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.”
It’s That Time Of Year …
This New Year’s shorter-than-normal edition of the Mental Toughness Digest is an edited/updated version of an article I published exactly two years ago. Time of year should have nothing to do with various mental aspects of performance. But it tends to. One of the most significant is this. At the start of the year – now – motivation for improvement tends to be higher than at other times. Why? Most likely, the start of new periods (weeks, months, years, seasons) implies new energy and new opportunities. It shouldn’t but it does. The mentally strong can conjure this same energy at any time.
So it’s appropriate that this first article of this New Year is about motivation and commitment. About getting started, about finally closing the gap between yourself and your best self.
Committed Performance / Sport Psychologists
Since starting Condor Performance back in 2005 I have given many psychologists a chance to join our team. I don’t keep a count but I would suggest the number is close to 40 or 50. Yet only ten remain (are still working for us). What is it about my current team that separates them from the dozens that have come and gone? Only those that remain have shown a real commitment to the sport psychology work we do.
Due to the client focussed monthly options that our clients choose from, whereby our clients are encouraged to have shorter, more frequent sessions at times that suit them (not necessary us) real commitment gets tested from the get-go. Nothing questions commitment in our line of work quite like sitting in traffic for an hour to deliver a 20-minute session or getting up at 4 in the morning due to a time zone difference. The cracks tend to start appearing early for those who are not really committed to helping others improve.
Commitment Is The Same As Motivation
Commitment is essentially a synonym of motivation. The scientific literature correctly suggests that a healthy mixture of both internal and external motivation is required to reach optimal. External factors, which refer to rewards or praise from others only get you so far. Ideally, we’d want more than half of the drive to come from internal factors. These are factors such as enjoyment, self-worth/efficacy, passion and seeing the bigger picture (short term pain but long term gain).
It’s this magical combination of internal factors being backed up by external ones that only a few have and becomes quite obvious pretty quickly. I remember once calling a staff meeting on a Sunday and the person who lived furthest away (who shall remain nameless) wasn’t very well so I gave him the option of not coming. Yet 5 minutes before the meeting was due to commence he arrived coughing and sneezing. He wanted to be there – for himself (internal) and for his colleagues (external) and didn’t see why a runny nose and a 90-minute drive should get in the way. It should be no surprise therefore that this performance psychologist is still working with us. He is a key member of our team and recently passed the milestone of having started working with his 450th monthly client.
‘Win At All Cost’ is a blog post by one of Condor Performance’s team of sport psychologists on the perils of being outcome obsessed.
The ‘Win At All Cost’ Mindset
I am pretty sure there are many athletes and coaches out there who still believe that having a “Win At All Cost” mindset is something to be admired and developed. For those who understand the downside of an obsession about winning (outcomes) it is far less appealing of course. The irony is that very few of world’s best try to literally win at all cost. It was their obsession about effort and their training processes that got them to the top. We are much less likely to hear about the athletes, coaches and performers who had / have a Win At All Cost way of thinking. Why not? Most of them crumble under the weight of frustration and pressure well before the become newsworthy.
For many years when I thought about a celebrity who personified the ugly side of Win At All Cost it was Lance Armstrong. So obsessed with winning that he that he was willing to use systematic doping and he allegedly bribed UCI to cover up a positive doping test.
The 2020 US Presidential Elections
But the recent events in the USA elections suggest there is another “poster boy” to trying to Win At All Cost. Disclaimer; the sport psychologists and performance psychologists from Condor Performance are apolitical professionally. What does this mean? It means that in our work we stay as far away from politics as possible. This includes both actual politics (that of governments) and the politics of sport. The latter is the behind the scenes “stuff” that goes on between sporting decisions makers. Most of the work we do in this area if around helping our clients deal with the “fallout” from this “stuff”. Politics in sport is a massive natural mental test, just like real politics.
One of the easiest ways to gain insight into someone’s character is to see how they handle not winning. (I say not winning rather than losing as for me coming second doesn’t feel like losing but of course is not winning either).
In recent weeks the 45th president of the Unites States became the first president to lose an election and not concede coming second (aka defeat) right away. Why not? Because his obsession with winning blinds him to about the right thing to do. Let me repeat myself. One of the easiest ways to see someone’s real character is to see how they handle not winning.
More than half of the sport psychology consulting we do is with young athletes. Some of them are very successful when we start working with them. Some of them have never lost. So I always have a slight smile on my face when they first taste defeat. Why? So we can help them learn to be a gracious non-winning. Not winning is part of sport and life and the true greats are good at both.
It’s Fine To Want To Win But …
There is nothing wrong at all about wanting to win. In fact, there is little wrong with always wanting to win. But there is when it comes a the cost (detriment) to others and yourself. So it’s really the ‘At ALL Cost’ aspect of trying to Win At All Cost that is the major issue. All cost, think about it. Is the amount you have to spend greater than what you can get back? What is the cost to your mental health, your relationships?
At Condor Performance, via our model Metuf, we encourage those we work with to push this obsession with winning towards their preparation, their processes. Why? For a start we have much greater influence on our processes compared with outcomes. But another whopper of a reason is this. The people closest to you, the most important ones, will judge you on what you do not what you win (achieve).
I for one am glad the the whole world has witnesses the ugly side of having a Win At All Cost mindset via the US political system these past few weeks. Let’s hope we can all take some lessons from these recent events into our everyday lives. How do you handle not winning? How invested are you in your weekly effort and processes?
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