Sport Psychologists – Applied and International Since 2005
Category: Sports Science Stuff
From time to time some of our articles will look more it should have been appeared in a peer reviewed journal. Such feature articles will follow the same structure of a scientific paper – but without the politics of getting it published.
This free article by one of the acclaimed sport psychologists from Condor Performance looks at the pros and cons of Perfectionism.
Can we learn to strive for excellence without it coming back to bite us?
What Is Perfectionism?
I thought starting this article on perfectionism with a couple of dictionary definitions would be useful. First of all, this is how The Cambridge Dictionary defines it:
“perfectionism” – UK /pəˈfek.ʃən.ɪ.zəm/ US /pɚˈfek.ʃən.ɪ.zəm/
A disposition to regard anything short of perfection as unacceptable
I have added another few possible definitions of perfectionism of my own that might lean more towards the sport and performance context:
Not satisfied until certain things can no longer be improved and/or
Unhappy and unsatisfied with anything short of the perceived best and/or
Obsessed with the improvement of something, often to the detriment of everything else.
Not All Bad
Perfectionism, as is the case with anxiety in my last article, often gets a bad rap. But as is the case with anxiety, I will argue below that there are actually some aspects of perfectionism that we want. As some of my clients will know, I often talk about keeping the beneficial aspects of wanting to be perfect but moving away from the negatives.
This is easier said than done. What helps a lot is when you have used the methods on yourself. Yes, that’s right. Yours truly is correctly labelled by many as a perfectionist. But I have learned, via decades of self-reflection and hard work, to manage it in a way in which it’s mostly useful. I have tamed the tiger. 99% of my perfectionistic traits benefit myself, my family, clients, colleagues and my endeavours. The final one per cent still ruffles a few feathers!
Most Of Our Clients Are Perfectionists
It should come as no surprise that many sporting and non-sporting performers who consult with sport psychologists are chasing improvement. For a start, many of our clients are amongst the most successful at what they do in their particular domain. We are blessed to work with some of the best golfers, tennis players, motorsport drivers, MMA fighters, and cricketers – you name it – in the world.
Occasionally, we are part of their journey from wannabe to world record holder. Or we join them when they have already reached the top 1% of their performance domain. But this is still far from where they would like to be.
Many of our clients are typically already very good at something but are remarkably unhappy about how good they are compared to where they want to be. Our clients, therefore, range from extreme and obsessive perfectionists right through to mid-range type of perfectionists.
I would find working with somebody at the opposite end of the spectrum much harder. Somebody who did not give two hoots about their performance, equipment, training environment, nutrition, etc. Wow, that’s a tough case.
Origins of Perfectionism
According to this excellent article by licensed psychotherapist Sharon Martin, ‘the root of perfectionism is believing your self-worth is based on your achievements’. Wow, that’s a big clue. Guess whose achievements are more noticeable/visible than the everyday population? High-level performers and athletes, that’s who. The text below in green is a direct copy and paste from Sharon’s article and is in line with the reuse guidelines on her website.
“Perfectionism is often present when some combination of these factors exists:
Rigid, high parental expectations
Highly critical, shaming, or abusive parents
Excessive praise for your achievements
Low self-esteem or feeling inadequate
Believing your self-worth is determined by your achievements
Black-and-white thinking
Efforts to feel in control
Cultural expectations”
As you browse this list above, do any ring a bell for you? They certainly do for me.
How To Manage It
Often, one of the most useful ways to start looking at the solutions to something is first to examine the issues that can occur when it is left to be as it is. Basically, what might happen if you decide to do nothing at all?
Most of the issues are related to striving for the impeccability of something that is only partially under our influence. For example, the perfect lap time. Or the perfect round of golf or perfect race. Obviously, it depends on how the individual is defining these, but mostly, it is about some form of result. This is a very difficult position for anybody to find themselves in. Wanting certain combinations of results so much that anything short is a disaster, but only having some influence on whether or not the results actually happen. You can see why, for so many perfectionists, this combination can cause a lot of issues.
I often likened this to chasing the Loch Ness Monster. Many people will tell you it’s real, and you can buy a T-shirt with a picture of it and spend countless hours and dollars looking for it. But you ain’t gonna find it because it doesn’t exist.
This red flag can be extended to all important areas of performance that are not guaranteeable (most of them). Want the perfect equipment all the time? Sorry, sir, your bags did not get put on this flight. Feel like you play your best in perfect weather conditions. Oops, it rained too much last year and not enough this year. What are you gonna do about it? Do you believe you need to be feeling and thinking great to perform at your best? Good luck with that, pal.
The Clinical Underbelly
There is the clinical underbelly of an extreme quest to be perfect. Everything else important in your life often gets neglected and put to one side. Yes, as tragic as it is, there is a pile of divorced people out there because their spouse cared far more about what happened at the home ground (sporting venue) than at home (place of abode).
And with this example, we find our first clue to the first possible solution. More often than not, elite athletes and performers will define themselves far too much by what they do. Ask one of the world’s best surgeons who they are, and they’ll probably say, “I am a surgeon”.
Of course, the real question that would warrant this exact response is “What do you do?” and not “Who are you?”. So, one powerful psychological strategy is to help the person define the answer to these questions separately. “I would like you to tell me who you are without replying with any clues about what you do (for work, or school, etc).”
One Person But With Many Hats
When I do this, I often use the notion of humans having multiple hats they wear. Often, this will range between half a dozen to a dozen hats. Each hat represents one significant aspect of the person’s life. As is the case with actual hats, they can be taken off and put back on. And they can look nothing like one another.
For elite performers, two of these hats should be related to their sport or performance area. Not three, not one, not zero, but exactly two. One of these hats ought to be The Trainer. Obviously, depending on the domain, it might be more appropriate to use the word preparer. The second hat wants to be the Performer or Competitor.
Conclusion
In summary, trying to be perfect has some benefits, but like a runaway bull, it needs to be tamed to be useful. If you would like some professional help with this, flick a quick email to our Intake team below, and they’ll get back to you within a few days.
Through mindfulness-based strategies, we can learn to reduce the impact of our thoughts on our performance consistency.
At Condor Performance, one of our main goals is to help our clients develop a more helpful relationship with their minds so they can perform at their best.
If you have no time to read the article but really want some help with your thoughts and overthinking? Get in touch by clicking here and giving us the basic details of your struggles. One of the team will get back to you within a couple of days.
In general, psychology is the relationship between thoughts, emotions and behaviour. As experts in the field of sport and performance psychology, we consult around these same three areas but with one eye always on their impact (or lack of) from a performance standpoint. One of our main consulting goals is to help athletes and performers understand how thoughts, emotions and performance really interact. This is often very different from how most of them believe that they interact.
Thoughts and Performance
Reflecting on my own experiences as an athlete and now working for Condor Performance, I would argue that the most challenging mental aspect of any performance is trying not to overthink it. It is clear that our thoughts have the capacity to be a barrier to performance, but through psychological research and practice, we also have the capacity to overcome this mental barrier.
All of us have experienced our minds going into overdrive. As soon as we face something important or threatening, our mind goes into a state of overthinking. Overthinking is not a comfortable mental state to be in, making it a lot more difficult to do the things we train to do on a daily basis. We often hear athletes and performers say that they perform at quite a high level during training but find it difficult to perform well on competition day, often stating that their thoughts get in the way. Most competitors associate a higher level of importance with competition than training, so it makes sense why they overthink during this time.
Of all the sport psychologists I’ve met, the most process-focused is Gareth J. Mole – the founder of Condor Performance. In fact, he is so process-focused that most of his consulting focuses on practice, preparation, training and effort.
The logic behind this is very sound. He wants his clients to overthink concepts such as getting the most from training, planning training sessions and “what to do in a lockdown” but underthink the actual day of competition.
Thoughts Are Just Thoughts
Most athletes and performers don’t realise that it is actually the relationship they have with their thoughts that gives them power over their performance.
So why do we overthink? We think like this because our brain is hardwired to view the world in certain ways and for a very important purpose. Like emotions, our thoughts play a huge role in our survival. One of our mind’s jobs through thinking is to generate all possible outcomes and predict and preempt the worst possible scenarios. In other words, problem solve through these potential events so that we’ll be prepared in the slight chance they do pan out.
Our brain does a lot of the thinking in the lead-up to something happening so that when it does, we can rely on the Limbic System (home of the fight or flight response) to help us survive this threatening or important event. Basically, our brains are the perfect overthinking machines.
Because of the important role that our thoughts play in survival, it’s something we don’t have a lot of influence over. Our default cognitive response to an event is always going to be one of caution. It is our mind’s job, as a reason-giving machine, to go straight to the “negative” and list all the possible bad things that could happen. This is often called the negativity bias. Our mind is never going to go straight to the positive, and because of this, the idea of changing the way we think is a well-intended waste of time.
Thoughts Play A Role In Survival
Don’t get me wrong; you can try and change a single thought or three with some success, but the very notion of learning to think more positively as a habit is flawed. Imagine if our minds didn’t think in this way? Instead of stopping at the crossroads to check if traffic is coming because your mind is saying, “Better to be safe than sorry,” imagine the carnage if our thought in this situation was, “Just go … peak hour is over … you’ll be right”. Splat!
We don’t step out onto busy roads because our mind tells us we might get hit by a car. We don’t stand too close to the edge of a cliff because our mind tells us we might fall. But we often hold back on performance day because our mind tells us we might get it wrong or we might not be good enough. Unfortunately, when this happens, we’re letting our protective mind dictate our behaviour rather than our performance mind.
Developing Psychological Flexibility
Through building an awareness of the mind, our goal is to ultimately build what is known as “Psychological Flexibility”. This is basically the ability to engage in functional and congruent behaviour with one’s values irrespective of their private experiences (thoughts, emotions, memories, cravings, bodily sensations, etc.) (Kashdan & Rottenberg, 2010).
“Through developing psychological flexibility, individuals have the capacity to let their actions dictate their thoughts and feelings, not the other way around.”
For an athlete who values challenging themselves and seeing what they’re capable of, the idea behind building psychological flexibility is to help them live out these values through their sport despite any difficult thoughts or uncomfortable feelings they have. For a performer who values creativity and giving enjoyment to others, developing psychological flexibility means teaching them the skills to go out and perform in the presence of any yucky private experiences they might have.
“ACT” on Thoughts
Psychological Flexibility is the main goal of Acceptance and Commitment Therapy, an effective psychological intervention used across clinical and performance settings. Not surprisingly, ACT’s popularity in the sporting domain is growing. Why? It’s the most effective framework when working with a highly perfectionistic cohort.
Accept Most Thoughts, Then Let Them Go
Athletes and Performers often come to mental toughness training wanting to learn how to rid of their difficult thoughts. However, the attempt to get rid of them is actually the source of the problem. To get rid of difficult thoughts, we need to focus more on them. And when we’re more focused on them, we’re not focusing on what we need to do now.
We call this becoming fused. Meaning we’re so caught up in getting rid of the difficult, though, that we can’t focus on anything else. Before we know it, ten minutes have gone past, and we’ve been cruising through the game on autopilot, not really paying attention to what we’re doing and certainly now showcasing the best of our physical abilities.
Diminishing The Power of Thoughts
Through regular mindfulness, athletes and performers learn how to notice their thoughts, acknowledge andaccept their thoughts, and let their thoughts come and go without a struggle. Through developing a relationship with our thoughts in which we learn to observe and watch them come and go without engaging too much in them, the power of those thoughts is often diminished as a by-product.
In order to do this, we first need to acknowledge that there is a part of us that thinks, but there is also a part of us that notices that we think. A part of us that can take a step back and observe what we’re thinking. Through accessing this “noticing self”, we can become aware of those thoughts without getting tangled in them and choose how we’d like to respond to them. We can either let the thought stop us from doing what we’re doing, or we can notice it and choose to redirect our focus back to what we’re doing.
The Power of Mindfulness
One of the best ways to practice bringing awareness to our thoughts is simply through regular mindfulness. Recently, Gareth created the below free 10-minute guided audio called Really Simple Mindfulness. It’s free for you to use and/or download. If you do, please add some comments at the bottom of this article.
We Are Not Our Thoughts
We can add to this by developing a relationship with our thoughts whereby we view them as separate from us. By noticing our thoughts and silently verbalising them (e.g. “I notice I am thinking…”), we can separate our thinking self from our noticing self.
Viewing our thoughts from our noticing self allows us to observe them as they come and go and decide whether to engage with them (try to get rid of them) or allow them to be there so we focus back on our actions. We can take this one step further by personifying our thoughts or giving them an identity we know them by (e.g. The ‘I’m not good enough’ thought is here). The idea here again is that we are stepping into the shoes of our noticing self. In this state of noticing and awareness, we can make more mindful decisions about how we respond to difficult thoughts.
Changing Our Relationship With Thoughts
Ultimately, one goal in our work with athletes and performers isn’t to change how they think but to guide them towards a more helpful relationship with their thoughts. Sure, the thoughts we have about screwing up before going out on stage to perform are uncomfortable but don’t those thoughts motivate you to prepare ahead of time? And yes, the thoughts we have about whether or not we’ll be good enough to pass that exam are frightening at times, but don’t they push us to study and revise for the test to ensure we’re as prepared as we can be?
Much of this boils down to reframing how we view our thoughts. Rather than evaluating them as positive, negative, true, false, right or wrong, we can look for their helpfulness instead. To overcome the mental hurdle thoughts create, we need to understand that there is always a reason for thinking the way we do.
And of course, if you feel like some expert guidance with all of this, then Get In Touch and ask us about our 1-on-1 sport and performance psychology services – most of which now take place via Webcam.
What happens when one of our sport psychs sorts through the facts from the fiction of the immensely popular Apple TV series, Ted Lasso?
LOS ANGELES – JUL 15: Ted Lesso Cast at the Ted Lasso Season 2 Premiere Screening at the Pacific Design Center Rooftop on July 15, 2021, in Los Angeles, CA
Ted Lasso Is A Brilliant TV Show But …
Let me just start by saying I’m a massive fan of the show, Ted Lasso.
For those who haven’t seen the miniseries on Apple TV, it’s well worth watching. The premise is a little bit far-fetched but highly entertaining. On top of the fun factor, there are some fantastic sport psychology concepts and messages contained throughout the seasons. But hidden subtly between the laughs and the logic are some lies. Due mainly to the popularity of the show I felt compelled to point out some of the aspects that are either inaccurate or unhelpful or even both.
I want to be absolutely clear that this is not a criticism of the storyline, acting, writing or premise of the show. But as an applied sport psychologist who has been working in elite sport for the better part of 15 years, there are just some things that are easier for me to spot compared with the layperson.
Ted Lasso Sport Psychology – Possibles
Before I get to the inaccuracies, I thought it would be sensible to point out a few aspects of the show that are totally possible and/or useful.
For those who have not seen it the main character Ted Lasso is an American football coach brought in to be the head coach of an English Premier League (football/soccer) team. It is entirely possible for an elite coach from one sport to pivot and apply his or her expertise in another sport. The reason for this is very simple. When we break down sporting performance into the five most important subcomponents, only two of these are highly sports-specific. Meaning three of the five parts are not. Using this logic it means that the majority of the work required at the pointy end of sport is very psychological in nature. This is the case with Ted Lasso, who is mainly operating as the team’s mental coach.
Yes in 2023 it’s still rare for a head coach to come from a sport other than the one he or she is known for but this is no reflection of the plausibility. The rarity is more a result of some uncreative decision-making at the Board and CEO level.
More Coaches Swapping Sports
This will eventually change. As will the frequency whereby qualified sport psychologists start becoming assistant coaches and head coaches. I talked through this latter prediction during my chat with fellow sport psychologist Dan Abrahams on Episode 103 of The Sport Psych show.
The second aspect of the Ted Lasso show that is realistic is the American’s coaching style. Again without wanting to spoil it for anybody who is yet to watch it, it would be fair to describe Lasso’s coaching style as laid-back and consultative. There is a lot of literature on the standard coaching styles in sports, but there is no doubt that fewer and fewer elite sportsmen and women benefit from a benevolent dictator. The players of the fictitious Richmond FC are not scared of their coach. They want to play well, in part, because they like him.
There are lots of other aspects of the show that real-life sporting teams would benefit from borrowing, such as:
Training is a healthy mix of fun and bloody hard work.
Players and coaches are encouraged to be vulnerable (I’m currently working on an article entirely dedicated towards this topic. If you are yet to subscribe to our notifications, you can do so here).
Let’s start with the sport psychologist that appears from time to time in the show. The character’s name is Dr Sharon Fieldstone played excellently by actor Sarah Niles. It is possible due to the popularity of the show that this depiction of this particular sport psychologist is the most visible since the professional was first conceived more than 100 years ago.
However …
Is the work that she appears to be doing in the show an accurate portrayal of what real sport psychologists do? Well, not the one writing this article I am afraid.
In most of the scenes in which we can get some sense of the topics discussed between Dr Sharon and the members of the club, she appears to be operating more as a therapist than a sport psychologist. Is there a difference, I hear some of you ask?
If not universally, there ought to be.
The majority of the work carried out by sport psychologists would ideally want to be around mental aspects of performance. At least 60% but possibly more. Sometimes the remaining work can and should be around general mental health, depending on which other qualified professionals might be available to the players and staff. Not on a single occasion can Dr Sharon be seen to be targeting an improvement in football (soccer) specific mental skills.
The Ideal
Given the budget at this level of sport, every club should have a minimum of at least two full-time psychologists working side-by-side. The first wants to be a qualified performance psychologist to predominantly target performance consistency through mental skills training. Working alongside this individual should be a non-sport psychologist who is in charge of the players’ mental health. There are dozens of recognised professions that – on paper – are able to do this role. These include but are not limited to:
Clinical psychologists
All other types of psychologists
Psychiatrists
So, despite Dr Sharon using the title of ‘sport psychologist’ she is not really carrying out the role of one. This is confusing and unhelpful for anyone trying to get a clearer picture of what we actually do.
In other words, the work that she is shown to be doing on screen – which is very much around mental health – does not have a direct link with winning more football matches.
Note above I use the word direct very intentionally. There is now absolutely no doubt that good mental health underpins sporting mental toughness. In other words, there is a robust indirect link between the two. In the same way, good physical health underpins excellent physical capabilities such as fitness and strength. But working on mental health does not automatically guarantee sporting mental toughness. Because the latter is a separate layer of the pyramid and needs to be targeted directly by different processes.
Get Out Of The Consulting Room
One reasonable way to get a quick idea of what the psychologist is working on is where the sessions are taking place. When I am physically in the same location as my clients very little of the work is occurring in a consulting room. It’s mainly in the locker room or on the training ground (see picture to the left).
When we see Dr Fieldstone doing her stuff in the Ted Lasso show it’s taking place in a consulting room. Highly valuable, but not typical sport psychology work as per the title on the door of the room.
Ted Lasso’s Four Keys To Success
Throughout the episodes, there is a crescendo towards the completion of a very special list. This list is basically the four key ingredients that Ted Lasso regards are the most important for success.
Spoiler alert!
The fourth one below is only revealed at the very end of the last episode of the third season so if you are yet to get to that part, then you may want to stop reading now.
Conditioning.
Versatility.
Awareness.
Self-belief.
I don’t have an issue with the first three of these. They might be fairly obvious to most operating in professional sports, but that doesn’t mean they can’t be added to a list. I love the second and third ones, but I wonder what processes need to be implemented to approve them. Not only in soccer/football but any sport where they could be regarded as performance benefits. But I do have an issue with the fourth one.
Self Belief Is Overrated
Self-belief is a controversial concept in modern-day sport and performance psychology. Self-belief is predominantly a collection of thoughts that revolve around how competent somebody feels they are at something.
The issue is when there is an implication that these actions need this self-assuredness. In other words, without a certain level of self-belief, the motor skills are in jeopardy … even if they themselves are highly proficient.
This is not true. Certain thoughts and feelings are (at best) a bonus to performance consistency but not a requirement. In other words, Ted, you don’t need self-belief to play good football.
Given this, to improve The Ted Lasso Sport Psychology list from above I would replace the fourth item with Psychological Flexibility. And if you want a hand in improving yours then get in touch by completing the form on our Contact Us page. We will try to get back to you within two business days.
Mental Skills are often confused with the methods aimed to help improve mental toughness. One of our sport psychologists sets the record straight.
Mental skills play a monumental part in sporting success.
Mental Skills Are… umm … Skills
The term mental skill (or mental skills) is one of the most misused in elite sporting circles. In fact, it’s used incorrectly almost everywhere in my experience. And here’s why.
The skills are the outcomes, not the processes yet most people accidentally refer to them as the latter.
When we talk about an athlete who is technically skilful we are referring to the amount of technical skill (ability) they already have. We are not referring to how they became skilful only that they are skilful. So with the technical side, it’s quite easy to separate the outcomes (ability) from the processes (how).
Let’s take a soccer (football) player as an example and consider the skill of dribbling the ball. Because the most common way to become better at dribbling is by actually dribbling a ball then the skill and the process got mixed up along the way.
But actually dribbling is NOT the only way to become better at dribbling.
As I explain in this 2020 visualisation video imagining yourself dribbling can be just as effective. So what we end up with is a variety of “methods” that can be used to become more skilful. And these skills are not limited to technical skills. They can and should include physical skills, tactical skills and of course mental skills.
The main reason that the term mental skills is used incorrectly is it is often used to describe the methods when it should be describing the outcomes.
Let’s All Use The Correct Terms
If I were in charge of the “sports science dictionary” so to speak I would insist on the following. All processes (activities) should contain the word ‘method’ or ‘process’ and all outcomes (abilities) should use the word ‘skill’. So for example catching a baseball is regarded as one of the technical skills of baseball. But there might be dozens of processes that coaches use to help their players hone this particular skill.
How This Plays Out For Mental Skills
There are two main reasons why this doesn’t happen for mental methods and mental skills as much at the moment. First, the mental side is less visible and less tangible than say the physical and technical aspects of performance. Secondly, there is very little agreement within the sport psychology community pertaining to exactly what are the most significant mental skills for optimal performance. How many are there? What are they called?
At Condor Performance, we have been diligently working away behind the scenes to come up with our own consensus. It is still too early for us to publish these findings, but I am happy to reveal exclusively to the subscribers and readers of the Mental Toughness Digest that we believe there are, in fact, six primary mental skills. And these six in actual fact all contribute to a seventh, the mother of all mental skills … consistency.
Inspired By Physical Skills
The area of sports science that does the best job of separating methods from intended outcomes is the physical side. Try to finish these sentences off by just using what comes to mind …
I could improve my flexibility by …
To improve my cardio fitness I could …
A great way to improve your upper body strength is by …
In these three examples, the word in bold is the skill – the thing you’re aiming to improve. Therefore the processes need to be added at the end. For example:
I could improve my cardio fitness by running, skipping, rowing, walking, cycling and/or swimming.
One physical with many physical methods. Probably hundreds if we really did some thorough brainstorming.
Now let’s see how you go with the mental side of performance by me revealing two of the six mental skills I alluded to above.
I could improve my composure by …
A great way to boost concentration is to …
Not Quite So Easy Is It?
Remember composure and concentration are the mental skills here. So the question is what processes might help improve them? Or maintain them if they are already excellent?
All in good time my friends, all in good time. As many of you may know in the past we have attempted to put some of our core ideas online for anybody to access. Imagine the explanation part of sport psychology consulting only, without the conversation part or the individualisation aspect. We are on track to replace all of these self-guided courses with updated ones by the end of 2024 and our followers will get first access when they are ready. In the meantime, the old version of Metuf is still available to trial for free online via this link here.
And if you want to access the full course you can do so via a whopping 60% discount using this code until the new versions become available:
newmetufcoming2024
Just copy and paste the above at the checkout where it says “Have coupon?” and away you go.
There is a lot of stuff we can’t control. Our interpretation of these “uncontrollables” plays a huge part in how our day, training and competition turns out.
Learning to control the controllables in professional surfing is essential.
As you might imagine there is not too much in common between the organisation we were in 2005 and the one we are now in 2023. But there are a few concepts that have stood the test of time.
One of these is the concept of control or influence as a pivotal aspect of our sport psychology consulting philosophy.
I was first made aware of this idea when I attended a professional development workshop entitled “Are You A Control Freak?”. I can’t recall the name of the presenter but I do remember the phrase ‘control the controllables’ being used a lot. More than enough for it is leave an impression and motivate me to find out more.
The premise was very simple, logical and appealing. There are a whole bunch of things that we encounter in our everyday lives which we don’t have much control over. Our interpretation of these “uncontrollables” plays a huge part in how our day goes most of the time. And of how our training or performance turns out as well.
Classic Examples
Let’s take the weather as a classic example.
We have absolutely zero ability to reduce the wind speed at any given time. But for a whole bunch of pursuits variation in wind speed will play a huge role in the outcomes and enjoyment of these activities. Golfers, for example, of all abilities score worse when playing in very windy conditions. Sailers, on the flip side, all underperform when the wind blows less.
When I first came across this theory almost 20 years ago it was very black and white. Basically, stuff could be broken down into one or two lists. The first list is everything that you can control. And obviously, the second list is everything that you can’t. It was a key part of my consulting weaponry between 2005 and 2010 … to get all of my clients to create exactly these two lists.
I would try to let these athletes and coaches populate these lists for themselves, but obviously part of the coaching process is to steer them towards “better”. “Do you really think you can control your results?”. Typically the uncontrollable list would contain items such as these:
Surroundings
Opponents
The Past
Weather
Results
And in the controllables list would be stuff like:
Myself
My Thoughts
My Teammates
My Effort
The Present Moment
My Feelings
My Actions
But There Was A Better Way
It took me a while to realise this black-and-white framework was not ideal. In other words, I was quickly able to see that there was a lot of stuff that was neither controllable nor uncontrollable. In fact, virtually everything was somewhere in between these two extremes.
For example, sporting results as one of the biggest distractors. Outcomes by their very definition are not controllable. But some are obviously more than others. In basketball, a player clearly has more influence over their own points tally compared with that of their teammates. The same applies to other people. Team-sport athletes clearly have more control over their own teammates than they do over the members of the opposition. “Hey Sue, try dropping back a few meters”.
So it was around 2010 from memory I moved to a spectrum of control. Anyone who attended any of my workshops from around this time would surely have been introduced to A Mental Dumbbell. The dumbbell was an analogy with absolutely no control on the left and maximum control on the right with the bar between the two sets of weights representing the variances between these two extremes.
I Always Struggled With The Word Control
The word control in the English language kind of implies a yes or a no. So, as a psychologist who believes in the power of words ‘control’ felt like it was still very black and white. Yes, you can say you have some control over something, but why use this word when there is a far better word for this? Do you want to guess before you scroll down?
Time To Think
That’s right, it’s influence.
So the dumbbell was updated. The far left became ‘no influence’. The extreme right became ‘maximum influence’. And between is all the shades of grey needed. Some influence, lots, a little and so on. So when I hear (or read) Control The Controllables I hear (or see) Influence the Influenceables. Watch the video for a much greater explanation of how to “control the controllables”.
What Influence the Influenceables is really trying to do is to emphasise that various different factors are much more beneficial to obsess about than others. And crucially a lot of these are typically not as naturally exciting as a lot of the stuff that is better off being noticed as opposed to forced.
How Influenceable Are Thoughts?
It is impossible not to form some heavy opinions about where key psychological concepts should fall on the spectrum when this is a central aspect of your working life. In particular, thoughts, feelings and actions. Still, to this day there are a significant number of psychologists who suggest that humans have a lot of influence on all three of these. And in changing one you are likely to change the other two as well.
But that is just not true.
Acknowledging slight variations in the person, and the type of thought/emotion/action I firmly believe that this should be embedded in the value system of all performers. Your actions – especially the ones that have been well rehearsed – are highly influenceable. If you prefer the word control then they are highly controllable. When looking to ‘Control The Controllables’ basically it’s mostly these highly reliable motor skills. Thoughts are halfway down the spectrum. We have some influence but far less than our actions. And then feelings/emotions are very close to the left. We have a small amount of influence over them. Not nothing at all but typically less than many people believe.
Think about this for a second. Listen to your favourite song, and you might be influencing your mood for a few seconds, you might feel more joy. But try to feel joy for an entire day and you will fail every single time.
This Spectrum of influence, I find is a far better way to explain why at Condor Performance we are such advocates of psychological flexibility. Psychological flexibility is better understood as accepting thoughts and feelings whilst committing to our actions.
Recently, I put the below comment up on social media and it attracted quite a lot of controversy.
There is no such thing as an unhelpful thought or feeling. They just don’t exist. It is only actions (behaviours) that can/should be considered as either helpful or unhelpful. Nobody ever went to jail because they had some unhelpful thoughts and feelings. It is what they DID they put them in the slammer. Nobody ever won anything due to having helpful thoughts and feelings. It’s what they DID that got them the award/trophy/medal/certificate etc. Try to just DO BETTER whilst at the same time thinking and feeling whatever you just happen to be thinking and feeling at the time. 😎 #psychologicalflexibility
If you are reading this then use the comments section below to let me know what you think about this. Be honest, if you believe it’s wrong then say that but try and justify why you disagree with it. It was astounding to me how many people on social media threw their toys out of the cot when they saw this. But when I pushed them to explain themselves virtually all of them went quiet very quickly.
Working With Coaches
One of the most enjoyable aspects of my consulting in 2023 is working with a new wave of young sporting coaches from around the world. Most of them have realised that it is becoming increasingly difficult to be both a successful athlete in a particular sport and then go on to be a world-class coach.
All of these young coaches recognise the huge importance of sport psychology from a coaching perspective. And most of them don’t want to stop actually coaching in order to get a sport psychology qualification.
So the smart ones are baking their cake and eating it. What does that mean? These coaches continue to coach whilst becoming more mentally astute “whilst on the job” by working with an already qualified sport/performance psychologist like myself and my colleagues at Condor Performance.
In the work that I do with my coaches teaching them to Control The Controllables / Influence the Influenceables is a big part of the work. And making sure they can use this concept directly with their athletes. Coaching is stressful, especially at the pointy end so a chunk of consulting with coaches is also about helping them maintain good mental health.
As these coaches are genuine experts in their sports it is exciting to see how they take a number of different mental processes (like the dumbbell) and adapt them for their particular performance area.
If you are a sporting coach and you’d like some details about how to have a world-class sport/performance psychologist in your corner then get in touch today.
Learning to take small steps in the right direction is potentially one of the most important mental skills of them all. As Gareth explains in this brand new feature article.
Learning to take small steps in the right direction is potentially one of the most important mental skills of them all.
What Are Baby Steps?
Most of you have surely heard the term baby steps, right?
Maybe for some, it rings a bell from the classic Bill Murray movie “What About Bob?”. For the rest of you here is a two-minute clip from the 1990’s comedy classic which gets straight to the heart of this concept:
As brilliantly explained by “Dr. Leo Marvin” Baby Steps are about taking small, incremental steps. And as I will explain later they actually don’t have to be towards a goal. In fact, sometimes chasing a goal can create some surprising and unnecessary issues.
Baby Steps for Sport Psychology
Although the concept of baby steps originates more from psychiatry it is just as applicable to modern-day sport psychology. In fact, it might be even more beneficial in performance-enhancement settings than deficit-fixing ones.
There are a couple of important aspects to highlight first. To start with most of the really meaningful stuff in our lives takes a lot of time to develop. So although the concept of baby steps does not directly mention the speed of those steps I think it’s implied. Slow and steady baby steps.
The second aspect central to baby steps is that most improvement is kind of hard to see. Like the nervous steps of a toddler learning to walk sometimes it’s more shuffle than step. And of course, there is a lot of falling over.
I have always held the belief that slow, steady, hard-to-see improvements are the best type. For they tend to be longer-lasting.
Sure, every athlete and performer has the potential to make huge improvements all of a sudden, but these are typically the direct result of years of hard work where suddenly everything clicked. In most situations, there were a ton of baby steps before the huge step occurred.
Baby Steps With And Without Goals
Despite rumours in some circles, I don’t have a problem with goal setting. Setting goals is fine as long as the “setter” has a vague idea of how much influence they have on what they are “setting”.
I am a decent squash player and one of my intentions for when I hit 50 (4 years from now) is to climb the squash Masters rankings. Now I might set a goal, for example, of trying to get into the Top 10 squash players of my age group in New South Wales. But I am blissfully aware that I only have some influence on this. Another way of saying this is the reaching or not reaching of that future intention is only partially up to me.
Think about it. The quality of the other squash players and their training processes play a monumental part in whether or not I will achieve this goal or not. Imagine if suddenly five of the best male squash players of my age suddenly decided to move to New Zealand to start up a business together. Without me doing diddly squatthe chances of me achieving this ranking goal would improve dramatically.
On the flip side, if a small wave of squash-loving Egyptian and Pakistani immigrants moved to Australia in the next few years (both nations are traditionally very strong in this sport) then the chances of me achieving my goal would go down significantly. But without me doing anything differently.
So how then do baby steps work without setting goals?
Basically, you try and make tiny improvements at something important but without having a bigger purpose. This might be hard for many involved in competitive sports where there might always seem like there is an end goal in mind.
One of the biggest myths about the world’s best athletes is that they all set goals. Absolute hogwash. A large chunk of them just want to get better over time, and then with a huge dollop of patience, they end up at the top of the pile.
Examples
The basketballer wants to improve her basketball abilities but is not too concerned about making it as a pro. The cricketer is obsessed with becoming a more consistent batter but has not sat down to clarify his cricketing intentions over the next 5 years.
Earlier I said setting goals can actually do more harm than good. There are two ways in which setting goals can trip up athletes and other nonsporting performers.
First, is the very existence of the goal as a huge dollar of unnecessary pressure. Now of course in an ideal world using a psychological flexibility framework pressure would not be problematic. In the same way that negative thoughts and feelings ought not to be problematic. The reality is that working with a qualified sport psychologist to ensure that this happens is still the exception, rather than the norm. So too much pressure is an issue for many performers still. And a lot of this unhealthy kind of pressure comes from the expectations of others and the future.
Imagine a golfer going into a golf tournament whereby only a win will give them enough ranking points to get into the Top 20 Order of Merit. The goal they set at the start of the season. Many psychologically inflexible golfers would perform better if they didn’t have this hanging around their necks as they stood on the first tee each day.
The other issue with goalsetting is actually when you achieve them. If not careful ‘getting there’ can act as a huge demotivator. Let me use the golfer from the previous paragraph to illustrate. So this golfer had a season-long goal of finishing in the Top 20 Order of Merit. Now, let’s imagine that he had a better-than-expected season going into the final tournament. In fact mathematically even if he comes dead last in this event he will still end up in the Top 20. Deep down, will he be as focused in these final rounds?
Baking Your Cake And Eat It
The Japanese have a word that roughly translates to constant improvement. It’s called Kaizen. So a Kaizen Mindset might be the best way to use baby steps. And it’s best done by actually separating out the four performance pillars.
Let’s see if we can slowly improve your sporting abilities without concerning ourselves too much with where it might end up.
See if you can get some objective data on your current physical abilities. Now get to work and try and improve them ever so slightly over the next month. Then retest. Do exactly the same for your current tactical, technical, and mental abilities. For the mental part, you might like to consider mental health and performance-specific mental toughness as being related but not the same thing.
And if you need a hand, we can help you with both (get in touch here).
Practice makes permanent, not perfect. The very concept of perfection, the idea that something is so good it can’t be improved, is flawed. Let us explain.
Practice Makes Permanent Not Perfect. There really is no such thing as perfect. This hockey player is making his skill permanent not perfect.
This article was first written and published in 2020 but has recently been updated and improved. If you enjoy it and/or find it useful please take a second to share it with your online communities.
The Sporting World Is Full Of Clichés
The majority of them are normally harmless. However, some are either mentally beneficial or potentially damaging. A while ago I wrote a blog containing some of the best quotes from a sport psychology point of you in my opinion. But what about the duds? What about the quotes or clichés that sound good but in actual fact are detrimental to performance? Fortunately, there are a lot less of these “stinkers” compared to the good ones. Those that I would be more than happy to see my sporting clients right on post-it notes for inspiration outnumber the ones that should be binned.
It may come as a surprise to some of you that a number of the least useful but very well-known sport psychology quotes come from Vince Lombardi. I do not want to criticise Vince or take anything away from his amazing achievements as a coach. But some of the quotes that he is most known for are psychological bloopers. Chief among them are these three:
“Winning isn’t everything, it’s the only thing.”
“We didn’t lose the game; we just ran out of time.”
“Practice does not make perfect. Only perfect practice makes perfect.”
I won’t go into too much detail about why the first two above simply send the wrong message to anybody playing competitive sport. Suffice it to say that for the first one think of Lance Armstrong and the “win at all costs mindset”. The second one, well, that just sounds like an excuse to me. I know it’s supposed to be cheeky but saying you only lost the game because you ran out of time is no different to saying you only lost the game because the opposition scored more points than you.
Practice Makes Permanent Not Perfect
But it is this third quote that I really have an issue with. In particular, the shortened version which is ‘practice makes perfect’. Fun fact ‘Practice Makes Perfect’ currently gets 976,000,000 hits on Google. ‘Practice Makes Permanent’, the correct version, gets half the amount at 515,000,000 results.
For those of you who we have had the privilege of working with since we opened our doors in 2005, you’ll likely be aware of the fact that we do not do too much by way of cognitive restructuring during the mental conditioning process. By this, I mean that by and large, we let people think what they think. We would much rather help our clients to accept their thoughts and execute their motor skills regardless. Sometimes this philosophy is slightly misunderstood as us not being interested in cognitions at all. This is not true, let me explain.
Certain practitioners who subscribe to the ever-increasingly popular Acceptance and Commitment Therapy model may choose to be completely distant from the meaning of words and the potential impact of one inspirational quote versus another.
This Is How We Help Our Clients To Bake Their Cake And Eat It
There are many, many types of thoughts. Let’s conceptualise thoughts in terms of how permanent they might be. A simple way to do this is to divide thoughts into two separate types. The first group, which we could call VABs (for values, attitudes, and beliefs) tends to be more permanent. They create most of the other types of thoughts, the second type. We could call these Current and Individual Thoughts (or CITs).
This Is How VABs And CITs Interact
We all have some very well-ingrained beliefs. Let’s imagine someone who has an ingrained belief that at work everybody should dress in a smart and presentable way. This would mean that they value people who take pride in their own appearance and choice of clothing. This is likely to have been the case in the past. It’s the case now and very likely to be the case in the future. It’s a permanent belief, one that would be hard to change.
Now imagine that somebody with these values and beliefs starts a new job. On the very first day, they are provided with a mentor to show them the ropes. This mentor has come to work in attire that would potentially be more suitable for a lazy Sunday afternoon at home. The VAB about dressing well at work then combines with a desire to leave a good first impression to create a whole bunch of CITs. For example “I can’t believe she’s come to work dressed like that” and “don’t say anything, look beyond the Hoody and smile”.
It Works The Same In The World Of Highly Competitive Sport
For example, consider an athlete who values effort above results. And maybe this athlete has a coach who has a ‘win at all cost mindset’. The athletes’ VABs might result in CITs such as “coach is going to be pissed again because we lost despite playing pretty well”.
How this all plays out from a Mental Toughness Training point of view is quite simple. As sport psychologists and performance psychologists, we see the benefits of spending some time on your values, attitudes, and beliefs. This can be done in many ways but ‘hoping for the best’ is not one of them. Most people simply develop their values, attitudes, and beliefs from their childhood. It’s typically a very organic process. Now this is fantastic if you have been surrounded by psychologically astute people since you were born. But this is rare. For most of us, we would need to sit down regularly in order to clarify our VABs. If you have absolutely no idea about how to go about it get in touch by completing your details on our contact form.
One of my beliefs, not just as an applied sport psychologist but as a person too, is that the concept of perfect does not exist. Striving to be perfect at something is alright as long as you know you’ll never get there. I am a very logical person and it is this analytical part of me which has led me to believe that chasing perfection is like trying to find the Loch Ness monster. Just because people talk about it doesn’t make it real.
This Is The Reason Behind The Belief
Perfect implies that no more improvement can take place. As improvement is never ending then this renders the concept of perfection as a misnomer. Think about it, each time you get to something that you mislabelled as perfect you can still improve it further! So it wasn’t perfect in the first place, now was it?
It should come as no surprise having read this why I dislike the “practice makes perfect” principle. And no Vince … perfect practice doesn’t make perfect either!
What practice can do, if you go about it in the right way, is make something permanent. Practice makes permanent correctly suggests that through the process of repetition, it will eventually become a habit, an automatic action that requires little or no front-of-mind awareness. Practice doesn’t make perfect, practice makes permanent.
Often when I am helping my sporting clients with their values and I manage to convince them to replace practice makes perfect with practice makes permanent they ask me about how long it would take to make something permanent. Quite often the 10,000 hours principal comes up which is another furphy. There are too many variables to that question. It will depend on the complexity of the task and genetic factors. Are you starting as an absolute beginner or are you already reasonably adept at it?
Having said that I did stumble across this very cool TEDTalk recently which suggests that a massive amount can be achieved in the first 20 hours:
But the goal for competitive sports and anybody wanting to perform consistently at their best should always be the same. You need to put in the effort so that the main motor skills required become automatic. This allows you to go into high-pressure situations with the aim of being present and enjoying yourself. Trust that the practice has made these skills permanent. Accept whatever thoughts and feelings that you happen to be experiencing on the day.
And of course, if you need a hand with all of this give us a shout.
Sport psychologist Gareth J. Mole outlines the eight most common sport psychology barriers and how to overcome a few of them!
There are many barriers to fully embracing sport psychology. One of them is what you imagine it to be like. Something like the above? Not even close …
The 8 Biggest Sport Psychology Barriers
At Condor Performance we speak to a lot of people who make enquiries about our sport psychology services. Since we have been operating we would have spoken to approximately ten thousand parents, coaches, athletes, performers, and sporting administrators. In doing so we have learned a lot about the reasons why many performers still don’t bother to include bonafide sport psychology as part of their plans.
With this in mind below we will outline the eight most common of these barriers and where possible help you to put a step ladder up against a few of them. As always we welcome your comments and questions either publicly (via the comments box below) or privately (via [email protected]).
Sport Psychology Barrier #1: No Idea There is A Mental Side of Sport / Performance
Mental Toughness is not as tangible (visible, obvious) as the other performance areas. Consequently, it’s not targeted for improvement because many athletes have no idea their mental performance can be developed and strengthened just like other more obvious areas such as skills and fitness.
The only way around this barrier is through some kind of education so that an awareness of the mental side takes place. This will happen automatically if working with a qualified sport psychologist or performance psychologist but there are other ways too. One such way is to invest in your sports science knowledge via videos such as the one below.
This video runs for 11 minutes.
Sport Psychology Barrier #2: Confusing Mental Training with Something Else
Similar to the above but arguably worse. It’s very common for athletes to fall into the trap of thinking that working on the physical, technical, and tactical aspects of their sport will naturally result in greater mental toughness. So for example, because it took commitment to get up at 6 am to go for a run in winter, it will automatically result in an improvement in your overall commitment.
Although this might happen, it also might not. Sport psychology, as with all types of psychology, wants to be and should be heavily evidence-based. What this means is that the mental skills (or methods) used to improve mental toughness have been tried, tested, and approved. For example, sitting down and writing a Why Statement may well be a better motivator for most people.
Even those who are aware of the importance of the mental side, and are motivated to try and improve it, can be left really struggling to find genuine, dependable ways to actually work on it. Most resort to Googling questions like ‘how to improve my concentration’ which results in millions of websites full of contradictory ideas.
Sport Psychology Barrier #3: Hoping For A Magic Bullet
By “magic bullet” we mean those who expect that a single session with a sport psychologist will suddenly make them mentally tough. That all of a sudden their nerves will vanish. And they’ll be able to motivate themselves at will and focus like a fighter pilot. When this doesn’t happen, they bail well before the sport psychology process starts to bear fruit.
The only way to overcome this barrier is to trust in the process and be patient. There are many ways to help with this. One is to remember that improving the mind is a lot like improving the body. No one ever expects to go to the gym and have a 6-pack after one session with the exercise physiologist. Not even a dozen sessions. It works the same with sport psychology. If you want results fast, fine, listen hard, and apply the mental skills but don’t expect miracles.
Sport Psychology Barrier #4: Confusing Mental Toughness with Mental Health
Unfortunately, the words ‘psychology’ and ‘psychologist’ still evoke thoughts of mental illness and disorders. Therefore, a large number of athletes incorrectly feel that seeking the assistance of a sport psychologist or performance psychologist is a sign of mental weakness. A few years ago I wrote an entire blog post on this which you can read in full here.
Sport Psychology Barrier #5: It’s Too Expensive
Even when none of the above barriers apply, often cost gets in the way. The current recommended hourly rate for psychologists is over $250 an hour. This is the most awkward of the sport psychology barriers as it’s relative to your own income/wealth. For some people, $250 an hour is loose change but for others, it’s a fortune.
At Condor Performance, instead of reducing our rates and cheapening what we do, we add extra value to our 1-on-1 sport psychology services instead. How? Our rates are per month not per session so we allow and encourage email/text communication between sessions. Furthermore, the first session is not charged for, it’s free. For a more in-depth understanding of our monthly approach browse the answers to our FAQs here.
Sport Psychology Barrier #6: There Are No Sport Psychologists Near Me
The Corona Virus was a terrible thing but there were some benefits. Suddenly, the whole world realised that a sport psychology session via video call is just as good as one where the sport psychologist and client are in the same room. We knew this early on and started delivering sport psychology sessions this way as early as 2008. So maybe this barrier is not really a barrier nowadays but we’ll still keep it here anyway.
We’re almost at the point now where we could say that sessions via Zoom, FaceTime video, Google Meets and Microsoft Teams, and other platforms are better than what we call Same Place Sessions. Why? For a start, they are a lot more convenient with no travel time required. Athletes and performers can and do have sessions just before practice, competitions, and sometimes – where allowed – during both of these.
In 2023, our current team of psychologists delivers roughly 400 sessions per month between them. Of these, 380 would be via webcam.
Sport Psychology Barrier #7:I already tried seeing a psychologist and it was not effective …
This is a tough one. First, make sure the previous profession was actually qualified. The qualified ones, such as our whole team, are still outnumbered by the unqualified ones and the underqualified ones. In Australia, you can check to see if someone is a registered psychologist here.
But even if they do have the right credentials that is no guarantee of their effectiveness. Sometimes there are simple personality clashes. Other times, they are just not trained in the right area of psychology. This has always been one of the biggest advantages of choosing Condor Performance as your provider in the space. In the unlikely event that you don’t click with one of our team, we can simply transition you to another.
Sport Psychology Barrier #8: Now Is Not The Right Time ...
Tricky, tricky, tricky. If your Granny passed away so you had to postpone your start then this sounds like a sensible option rather than a barrier. But most of the time when we hear this it’s for other stuff. I am too busy. I’m in my off-season. I have just picked up an injury so need to focus on that. I have too much going on. I’m playing really well, will get in touch when I am in a slump.
Trust me on this, the best time to start improving mental aspects is and always will be now. How? Easy, fill in the contact form here, and one of our team will be in touch as soon as possible.
This blog has some of the best sport psychology quotes. It’s a smörgåsbord of quotes from coaches, athletes and psychologists.
There are millions of sports psychology quotes; we have sorted through as many as possible and only added the “best ones” to this page.
50 of The Best Sports Psychology Quotes
The right kinds of quotes punch well above their weight. For such short sentences, they can change our perspective. The challenge is picking through them all to find the best one. So we have decided to put on plastic gloves and sort through the trash (rubbish). Below are some of our favourite sports psychology quotes. As you’ll see, it’s a smörgåsbord of quotes from coaches, athletes, and psychologists. Furthermore, we have unpacked each quote a little. Essentially, providing a quick explanation about why it has been included in this ‘best sport psychology quotes’ blog. A number of these quotes are from our very own team of psychologists.
If you would like us to add your favourite sports psychology quotes, paste them into the comments section below. Enjoy, and please share with your networks. You have our full permission to copy and paste any of these to inspire, motivate, or whatever.
Comment: This is arguably the number one sports psychology quote of all time. It is universally applicable. Of course, if you want to tweak it from a psychological flexibility standpoint, it would become “whilst being bitter, try and get better.”
“There’s no way around hard work. Embrace it. You have to put in the hours because there is always something you can improve on”
Comment: If you want to pursue something in life and explore your full potential as an athlete or performer, you must do the work. Accepting the difficulty that comes from doing hard work is essential. As one of the greatest tennis players ever highlighted here, we can all learn from Roger Federer by believing that we can constantly improve in some capacity. A concept that is known in Japanese as “kaizen”.
“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”
Comment: This is such a great sports psychology quote. So true. The medal, the trophy, and the prize money are just symbols. The real reward is the actual hard work. To this end, I know many medal winners who don’t even bother to display them. They are in boxes collecting dust somewhere.
“It’s not who’s put up the fastest time in the world that year, or who’s put up the fastest time in the previous four years, but who can get their hand on the wall first today.”
Comment: This quote perfectly sums up many of our early conversations with athletes. We have this idea that on game day, we need to be feeling great and thinking positively and that we won’t perform well if we aren’t. The reality is that no one feels great on game day. The athletes who come out on top are those who can put together the best performance despite how nervous they feel and how unhelpful their thoughts are.
“You miss 100% of the shots you don’t take” and “A good hockey player plays where the puck is. A great hockey player plays where the puck is going to be.”
Comment: This could be the most famous sports psychology quote ever. Why? Because it’s one of the best from one of the best.
“Pressure is something you feel when you don’t know what the hell you’re doing.”
~ Peyton Manning
“Pressure is a privilege”
~ Virgil van Dijk
“People say to me all the time, ‘You have no fear.’ I tell them, ‘No, that’s not true. I’m scared all the time. You have to have fear in order to have courage. I’m a courageous person because I’m a scared person.”
Comment: We have this idea that athletes are superhuman. They don’t feel nervous or fearful and never doubt their ability. This isn’t the case. The top athletes in the world feel all the same things we feel before a critical moment, but through years of experience, they have just become good at performing with all of those unhelpful thoughts and feelings present.
“Champions aren’t made in gyms. Champions are made from something they have deep inside of them; a desire, a dream, a vision.”
Comment: I’m not sure ‘the greatest’ meant to infer the following, but anyway. Far too many of the sporting pathways overemphasise physical and technical aspects. There is far too little mental, tactical, and personal information.
“Dreams are free. Goals have a cost. While you can daydream for free, goals don’t come without a price. Time, Effort, Sacrifice, and Sweat. How will you pay for your goals?“
Comment: This great quote gives us a possible sneak peek into why UB was one of the greatest of all time. He worked very hard in practice. He then relaxed (or tried to, at least) on race day, allowing that Time, Effort, Sacrifice, and Sweat to bubble to the surface.
“I can only control my performance. If I do my best, then I can feel good at the end of the day”
Comment: One of the greatest Olympians of all time emphasized the importance of focusing on one’s own performance and effort. At Condor Performance, we believe in the importance of focusing on process over outcome, a sentiment echoed by Michael Phelps.
“I think that everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything.”
Comment: Michael Phelps on understanding the mind and how we can train it to help ourselves perform better. Phelps has always given significant credit to his mental conditioning as an overall factor for his success in competitive swimming.
“I was forced to learn a lot about psychology as a player, and as a captain to get the best out of others. There’s still a lot of scepticism about it in sport and the workplace, but dealing with fluctuations of form, and pressure, and being away from home is more important than your cover drive.”
Comment: This quote is not something we had encountered before researching this blog. It comes from one of the great thinkers of English cricket. It accurately explains that technical abilities (such as hitting a cover drive) don’t mean much without the mental side.
“Preparation is everything and focus is the key. It’s easy to say you gave it your all out on the pitch. But the point is if you’d prepared you’d have had more to give and you’ve played better”.
Comment: This is such a great point from the Manchester United legend. It sounds like he’s saying there is only so much you can do on match day. Performers who take shortcuts in training hoping to “bring it” on match day will likely be found wanting.
Comment: This quote was initially linked with Samuel Goldwyn but was later popularised by Gary Player. What he/they are saying is 100% accurate. If luck is the random stuff in sports we have no influence over; then we can reduce its role in terms of results by ensuring high-quality effort. You can read more on the psychology of luck in sports here.
“I got more bruises, grass-burns and cuts in practice than in match play.”
Comment: This quote is from legendary South African cricketer Jonty Rhodes. Despite retiring more than 15 years ago, he is still considered one of the best fielders ever to play the game.
“Hard work beats talent when talent fails to work hard.”
Comment: Click here to read a full article on the concept of natural talent.
Some Sport Psychology Quotes By The G.O.A.T:
These seven quotes by legendary sports psychologist Jonah Oliver are all taken from his Podcast Interview with John O’Sullivan. Listen to the full interview here: Episode 272 of Way of Champions.
“Our brain craves reducing uncertainty. Uncertainty is the hardest human emotion.”
Comment: I love this. Nerves are so misunderstood. They are just your body preparing you for something important.
“It’s not about positive thinking it’s about taking positive action, no matter what you feel. There are no gold medals for the best positive self talk at the Olympics. Sport is a behaviour.”
Comment: This is one of the top three sports psychology quotes of all time, in my view.
“One of the biggest errors we have made in elite sport is we use the word confident when we actually mean competent. I can’t sing. I am not competent at singing. Put six beers in me in a karaoke bar and now I’m confident … but I am still terrible at singing.”
Comment: In your attempt to perform better under pressure, do you spend most of your time just trying to reduce the actual pressure? If so, you may want to rethink your strategy.
“It’s not about motivation, it’s about connecting to what matters.”
Comment: In other words, stop trying to boost your motivation. Instead, consider your values and connect to what matters to you.
The Michael Jordan Section:
“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
Comment: This is arguably one of the best sports psychology quotes ever. It helps us understand that performances at all levels and types are full of errors. Knowing that processes (effort) and outcomes (results, such as winning) are separate is vital here. Knowing we have much more influence over the former as performers also helps.
“I can accept failure, everyone fails at something. But I can’t accept not trying.”
Comment: Again, Jordan shows us that it was his mindset that made him so special. Being able to distinguish between effort (“trying”) and results (“failure”) is so very important. One way to do this is to forget about being able to control anything. Instead, consider the amount of influence you have. The more influence, the more mental value you might put on those areas.
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”
Comment: This quote is all about creativity. For example, did you stop during the coronavirus, which was full of obstacles? Or did you find another way to do the tasks you value?
More Quotes From MJ …
“Some people want it to happen, some wish it would happen, and others make it happen.”
Comment: Actions and desires are not as linked as you might think. As sports psychologists and performance psychologists, we don’t do as much work on thoughts and emotions as you might imagine. Why? At the end of the day, especially in sports, it all comes back to actions. Would you rather kick the ball in the right way while thinking negatively or kick it incorrectly while thinking positively?
“The minute you get away from fundamentals – whether its proper technique, work ethic or mental preparation – the bottom can fall out of your game, your schoolwork, your job, whatever you’re doing.”
Comment: As knowledge of sports psychology and sports science explodes, we are at significant risk of getting away from the fundamentals. In other words, it is becoming harder and harder for athletes to stick to the basics. Great coaches can have it both ways. Their sports psychology knowledge can grow without letting this overcomplicate their coaching. Do you know what your fundamentals are?
Sport Psychology Quotes By Coaches
“It’s what you learn after you think you know it all that really counts.”
Comment: John Wooden is considered by many as the first real mental coach in sports. He was either the first or one of the first to take the mental side of performance seriously. In this sports psychology quote, he highlights the importance of never-ending learning.
“Good teams become great ones when the members trust each other enough to surrender the Me for the We.”
Comment: Phil is most known for how we managed the tricky team dynamics of the Chicago Bulls team from the 1990s. We highly suggest you watch The Last Dance documentary if you are yet to do so.
“Comfort the challenged, and challenge the comfortable”
Comment: This quote is more or less about the concept of flow. Flow is trying to find the sweet spot between too easy and too hard. As coaches or psychologists, we’re trying to help those we work with not only find this middle ground. But we also want them to have the skills to thrive once they find them.
Comment: I’m not sure whether Gary considers himself a coach, but this feels like the most appropriate section for his two quotes—the above and the below. I came across these two quotes while doing one of his online hot yoga sessions, and I instantly loved them.
Sports Psychology Quotes By Other Famous People
“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles, and less-than-perfect conditions. So what? Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful.”
Comment: Perfectionism is a common mental block in sports. A simple reframe can remove some of its motivational qualities without its ugly side. Instead of striving to be perfect, aim to just be better, and do this through the right quantity of high-quality preparation.
“If you hear a voice within you say ‘you cannot paint,’ then by all means paint, and that voice will be silenced.”
Comment: You might now sense a theme from some of these great quotes. Doing and thinking are not the same. Focus more on doing and less on thinking. Would you rather be the best thinker or the doer in your sport or performance area?
Some Less Famous Ones …
“Confidence is a habit that can be developed by acting as if you already had the confidence you desire to have.”
Comment: Have you ever heard ‘fake it til you make it’? Maybe a better version for sports psychology consulting is ‘fake it til you feel it’. This is so powerful. Waiting until you feel a certain way before you act that way is very limiting. If you don’t know how, hire an acting coach and ask them to help you. Or get in touch with us, and we can include this as part of a larger mental training plan.
“Adversity causes some men to break; others to break records.”
Comment: It’s hard to be sure about this one. Does it mean that challenges in life are invaluable mental training? What is undoubtedly clear is the proposition that there is a choice about how we respond to adversity.
“Successful people have fear, successful people have doubts, and successful people have worries. They just don’t let these feelings stop them.”
Comment: This is a similar message. Thoughts and feelings are not fused with behaviours. You can still do remarkable things regardless of how you thought and felt at the time.
“The way to develop self-confidence is to do the thing you fear and get a record of successful experiences behind you.”
Comment: In other words, separate feelings from actions. Accept the feelings but commit the actions. Then, remember you did this so you can repeat the process later. For a lot more on confidence, read this blog post by Harley de Vos.
Still More Quotes …
“Twenty years from now, you will be more disappointed by the things you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbour. Catch the trade winds in your sail. Explore. Dream. Discover.”
Comment: This is a great quote. In sports, worrying about what others (teammates, coaches) think of you is common. Yet, it happens much less than we realise. Furthermore, this has been confirmed via some lab experiments.
Sport Psychology Quotes By Psychologists
“Multitasking is seriously overrated. Try to do one task at a time and learn to do it with more purpose. “
Comment: I could write a whole book on this subject. Maybe I will one day! By multitasking, I am not referring to doing more than one thing at a time. After all, breathing is doing. It’s about trying to complete more than one non-automatic task at a time. For example, eating your lunch and typing an email. In my view, these kinds of tasks are always best of being done separately. There are many reasons, but the main one is that this kind of multitasking compromises the quality of both tasks.
“They don’t hand out winner’s medals to those who were feeling the best on the day, nor to those who were thinking clearly and positively. The medals only go to those who did the best.”
Comment: This sounds similar to one of Jonah Oliver’s quotes above, so I will give him credit for it. But I like my version, too.
“We have this thing in our mind of I gotta feel perfect, calm and confident and THEN I’ll perform well. Mate, if that’s the case you’re going to perform well a very, very small portion of the time.”
Comment: This quote is taken from the first few seconds of Peter Clarke’s interview on the podcast Under The Lid with Scolls, Buck, and Burkey. Once again, it points out that we don’t need to feel a certain way to execute our motor skills under pressure. In fact, waiting to feel that way will limit the number of chances you give yourself.
“Listen to everyone because even an idiot will have a good idea once or twice in their life. Then evaluate and pick out what works for you and commit to it.”
Comment: Our own James Kneller reminds us about the importance of listening. In sports, we often talk about the importance of experience. Well, that experience is comprised if you repeatedly listen to the same people all the time.
Sport Psychology Quotes By Unknowns or Those Who Wish To Remain Anonymous
“You are NOT your thoughts.”
Unknown
Comment: This quote might not even qualify as a quote. Maybe it’s just a fact. And indeed, in the work we do as sport and performance psychologists, it’s a fact worth remembering. These five words are so powerful that they are the ideal final sentiment of this extensive list of quotes on sports psychology.
“Ambition beyond ability is almost as bad as having no ambition at all.”
Former TV Sports Broadcaster
“Leave while they still want you”.
Former TV Sports Broadcaster
“Champions have their triumphs before millions and their failures, the later is the real test of character.“
Former TV Sports Broadcaster
Comment: One of Australia’s best-known and loved television sports broadcasters kindly submitted these three quotes. Understandably, he has requested that we do not use his name.
If you know of a quote that does appear above but feels it should, please add it to the comments section below, and we’ll add it next time we update this page.
Sport Psychology Is Vulnerable to Over Complication. Let’s Get Back To Basics
Sport Psychology Basics
I am a big fan of keeping things as simple as possible at any time, but especially at the start of a new year. With this in mind, this first blog post of 2023 is a shorter one and is designed to remind all of us – practitioners as well as clients – of some of the fundamentals that can be forgotten.
There are three fundamental questions that arguably once answered can summarise any profession. Why do you choose to do what you do? Who do you work with? What do you actually do with them?
Below, I will endeavor to address each of these questions and finish up with some very simple sport psychology tips. As always comments and questions are welcomed via the section at the bottom of this article.
Sport Psychology Basics; Why Do You Choose To Do What You Do?
Firstly I appreciate that many people don’t actually choose to do the work that they do. I’m thinking about the single parent who takes on a second job packing shelves to make ends meet. But certainly, I choose to do the work that I do. My experience and training would now allow me to pick from a considerable number of jobs. And it is not uncommon for me to be contacted by recruitment agencies asking if I would be interested in work related to psychology.
So what is it about my role at Condor Performance that means that I don’t even take a look at the details of these kinds of offers? One of the biggest reasons is that it feels like we are really making a difference now. Not only in terms of the quality of our consulting but also the sheer amount we are doing now. The current size of our team allows us to get a lot more work done compared with most of our competitors.
With our friend and colleague David Barracosa in charge of the smooth running of the day-to-day operations, it allows me much greater flexibility. I can now focus on building new relationships and content clarification in a way that would have been impossible a few years ago.
The Second Reason …
The second reason why I continue to choose my work at Condor Performance over other jobs is that I still love the vast majority of my working time. Maybe it’s because of how important I know the fun factor to be. I always ensure that the work that I am doing a Condor Performance is highly motivating. Writing this blog post and the vast majority that are published through the Mental Toughness Digest might not be many sport psychologists’ cup of tea. But I love it. Writing really lends itself to my strengths. I have unlimited ideas and passion when it comes to sport psychology. From sport psychology basics to the most complicated aspects of the profession.
Work-Life Balance
It also helps me tremendously with the all-important work-life balance. I can tap away – as I’m doing now – at any time of day or night. This flexibility is key when you have bitten off more than you can chew. Furthermore, it acts as practice for one of our most exciting future projects. A number of sport-specific mental toughness training guides are in the pipeline, most of which will have a written version initially. Watch this space.
Sport Psychology Basics; Who Do You Work With?
When answering this question it might be better for me to answer on behalf of the entire Condor Performance team. For I myself now work with only a very small percentage of our overall clients. Still to this day, the majority of our one-on-one clients are athletes. This should come as no surprise when the first word of the profession is the word ‘sport’. Non-sporting performers, sporting coaches, and sporting officials make up the rest. By non-sporting performers, I’m referring to students, medical personnel as well as those in the military for example. These non-sporting performers have correctly worked out that the mental skills required by an elite athlete to perform consistently at the top are very much the same as would help them in their profession.
Probably the most exciting group of individuals who have shown real interest in what we do over the last few years are sporting coaches. These are often highly qualified and highly motivated individuals who have identified that their training was potentially lacking in evidence-based applied psychology. Much of the work we do with sporting coaches is as a mentor with little or no direct involvement with their athletes. If you are a sporting coach, and you’d like to learn more about having a qualified sport psychologist or performance psychologist in your corner then start by completing our MTQ-C here.
In terms of the athletes that we work with individual sports still dominate over team sports. In other words, we are more likely to be contacted by a golfer than a water polo player. The range in ages and professional levels is truly vast. We work with 8-year-olds through to 80-year-olds. We work with athletes ranked inside of the Top 10 of their sport right through to the amateurs who just want to win their club championship.
Sport Psychology Basics – What Do You Do With Them?
Again I am answering this question on behalf of the team rather than just myself. Despite the fact that our methodology has evolved over the past 20 years there are still some very common core ingredients. I have listed these below in bullet point form and I invite you to consider the benefits if you were guided by a professional in adopting all or some of them. If you think you would be then get in touch and request info about our 1-on-1 sport psychology services.
1. Focus mainly on the process (effort) and let the results (outcomes) take care of themselves.
2. Try to concern yourself much more with anything you have a lot of influence over – such as your actions – rather than factors you have little or no influence over – such as thoughts.
3. Avoid only working on your weaknesses. Improve your strengths as well.
4. Don’t underestimate the impact that overall mental health can have on performance. But also don’t confuse mental health with the mental aspects of your sport or performance area.
5. The number of ways to improve is unlimited, but the time you have to improve is very limited. So learn to prioritise.
6.Fake It Til You Feel It. Basically, work on your body language regardless of how you’re feeling. Try and look confident more so than trying to feel confident.
7.“Be careful whose advice you buy but be patient with those who supply it”. Quote borrowed from Baz Luhrmann.
9. If you don’t already, start a training diary/journal.
10. Learn to breathe properly. An entire blog post is currently being written on this topic. If you don’t already get notifications when new articles are added to our website then add your details here.
