Tag: “Related to Thoughts”

How we think is obviously a huge part of sporting mental toughness. Here you’ll find all our recent articles and costs about the cognitive side of performance.

via GIPHY

Mindfulness and Routines

LONDON, ENGLAND – August 25: Michael Clarke plays a shot as Matt Prior looks on during the Investec Ashes cricket match between England and Australia played at The Kia Oval Cricket

Mindfulness and Routines – Combined!

In the past, we have written articles on these two sports psychology mega-concepts separately (see here and here) but never about how they work together. This new article by psychologist and guest author Zach Churchill will explore mindfulness and routines as synergistic concepts. As always, if you have questions or comments, add them to the section at the bottom, and Zach will address as many of them as possible.

Cricket is a game of situations that constantly change depending on the state of the game. Generally speaking, whoever wins the most situations will be victorious. Cricket, much like golf and tennis to some degree, is a sport that has significant chunks of time between these situations.

What is the problem with this? The issue is that the mind can do a lot in 30-45 seconds, approximately how long a batter has before facing their next ball. Where a player’s mind wanders off can significantly impact how they perceive, feel about, and relate to a given game situation. This may subsequently affect how an individual performs during a game, thus impacting the outcome.

This article will first distinguish the difference between pre-ball and post-ball routines and then explain how mindfulness can be helpful in the post-ball routine.

Obviously, in these bat-and-ball sports, the bowlers/pitchers and fields also have (or should have) routines, but for this article, I will focus only on the batters.

Distinguishing The Routines

There is controversy over whether one can distinguish between pre and post-ball routines for sports such as cricket and baseball. I argue that this is quite easily distinguishable. The pre-ball routine encompasses behavioural and cognitive actions only seconds before the bowler starts running in. One of the most common, by way of example, is tapping the bat on the ground a few times.

The post-ball routine begins after the completion of a shot or delivery, and the ball becomes dead. It typically extends to the point where the bowler is about to leave their mark again. This is the space of approximately 30-45 seconds where a batter’s mind is most susceptible to wander into territory detrimental to performance.

For example, they might overthink the previous or next shot, overanalyse a game situation, or listen to the slips cordon sledging, which is done to distract the batsmen from their game.

Can the pre and post-ball routines overlap?

Yes, if the mind allows it to. This is a crucial reason why the post-ball routine is so important. Suppose a batter thinks about their previous shot or begins to internalise what the fielders say while sledging. In that case, this will likely bleed into the pre-shot routine and may impair their ability to focus on the only thing that matters when the bowler bowls… the ball!

Therefore, this short space during the post-ball routine is crucial for a batsman to get right.

The Myth Of “Switching Off”

What should the athlete do in this short window if the post-ball routine is so essential? The most common answer I heard while playing elite cricket was, “You need to switch off”. Switching off is impossible, so asking performers to do this is psychologically damaging. Let me prove it.

I want you to set a timer for 45 seconds and close your eyes. I want you to tell yourself to switch off and not think about anything. After this exercise, you should appreciate how far the mind can take us in 30-45 seconds.

If a batter is told to switch off, it allows their mind to run wild. We demonstrated how your mind can wander when sitting in a chair with a timer. Imagine putting an elite athlete amid a high-pressure game situation, where they are fatigued and possibly emotionally dysregulated depending on what is happening. The mind runs wild!

Contrary to the “switch off” philosophy so commonly taught by coaches, batsmen need a way to pay attention in a relaxed way while also regulating any fatigue or emotion dysregulation occurring at the time. And this is where performance mindfulness comes in.

Why Is Mindfulness Ideal For These Routines? 

Mindfulness is the process of intentionally focusing on the present moment with less judgment and more curiosity than is typically natural.

An athlete can be mindful of anything occurring naturally in the here and now. One great focal point of mindfulness is the breath and the five senses. Feeling their spikes dig into the turf, making a fist with their gloves, or noticing their muscles as they walk away from the crease after playing a shot are great examples of this type of attentional focus.

They can look around and notice the trees in the background or all the people in the crowd wearing blue shirts. We are trying to ground the athlete into the present moment, which will allow their mind and emotions to be balanced. When the mind runs, fatigue sets in, and emotions are dysregulated. This is the time when batters are most susceptible to making poor decisions. Poor decisions lead to worse execution of game situations, making it less likely to win the match.

Get In Touch

If this article has piqued your interest about what it might be like to work with a qualified psychologist on the mental aspect of sport and performance, get in touch via one of the below to find out more about who we are and what we do:

Want to learn more about how we work before getting in touch? Watch this two-minute video by our General Manager, David.

Coaching The Coaches

Sport psychologists Coaching The Coaches is becoming more and more normal as competitive sport finally starts to understand what we do.

Who coaches the coaches? We do …

Coaching Is Also A Performance Area

One of our great professional delights here at Condor Performance is the opportunity to work alongside sporting coaches. We are privileged to work with coaches across many sports and levels of competition. Most of this consulting is one-on-one, whereby we help them improve their mental toughness and mental coaching skills. Of course, these two areas are related but far from one and the same. So, coaching the coaches really means coaching the coaches mentally.

Collaborating with coaching staff provides a range of challenges and rewards distinct from working directly with athletes. It is immensely satisfying for us to help coaches redirect some of the vast amounts of time and energy spent on their players back into improving their own performance.

That’s right. Coaches are performers, too, even if they don’t actually put on the boots.

An Unlimited Appetite for Learning

Increasingly, coaches at the elite level of sport are taking off-season trips. The idea is to ‘pick the brains’ of other organisations and bring new perspectives back home. Study tours are fascinating exercises with a host of educational benefits. However, they’re not exactly cheap, and that thing called ‘life’ can get in the way.

We are huge advocates for these study tours but accept that they will not be possible for most coaches. Luckily, there is a workaround. You can start working 1-on-1 with a qualified sports psychologist or performance psychologist from the comfort of your own home.

Of course, when it comes to the practical application of coaching tasks and responsibilities, the coaches themselves are the experts, not us. But we become involved in providing mental skills training to the coach, not to start developing game plans or overhauling training regimes.

Five Key Questions

Below are five key questions for coaches that are directed at their own performance, not that of their athletes.

HOW ARE YOU PERFORMING OUTSIDE OF THE PLAYING ARENA?

Before we discuss the mental side of your coaching performance, let’s take a moment to look at the bigger picture. Improving your performance in areas that don’t at first appear to be directly linked to the ‘nuts and bolts’ of coaching will, in fact, directly benefit your work with your athletes.

Attending to ‘off-field’ matters will help to increase your physical and mental energy and availability. It will sharpen your focus when coaching. It will enhance your enthusiasm for your duties. Furthermore, it will promote enjoyment of your role and contribute to your general well-being. Finally, it will help to address (prevent) burnout in the longer term. The major targets for improvement for any coach, from a lifestyle perspective, are:

  • Nutrition. You’re undoubtedly encouraging your athletes to put the right fuel into their bodies. And while you may not be running around on the court with them, it’s important that you do the same. This isn’t just necessary for general health but also for enhancing your mood and improving concentration. Taking care of your nutritional needs seems fairly obvious at first glance. But that’s why it often takes a back seat to other tasks that seem more urgent at the time.
Sleeping is a skill, something that can be improved or neglected.
  • Sleep. Unfortunately, this is not an exact science and a great night of shut-eye can’t be guaranteed. There are various factors that can get in the way of sleep. So anything you can do to increase the chances of a good night’s rest will benefit life and sport. Taking basic steps to plan for and implement good sleeping habits sounds sensible enough. Like nutrition, sleep can be one of the forgotten components in the grand scheme of coaching performance. See this great PDF for more details.

WHAT DOES MENTAL TOUGHNESS LOOK LIKE FOR YOU?

The mental qualities you hope to see in your players are easier to picture. But what does mental toughness actually look like for you personally? What skills are you seeking to keep improving to perform at your best? Below are some points that keen-eyed readers will recognise fall along the lines of the Metuf model. These are all areas we often discuss when coaching the coaches.

Motivation

What are your reasons for coaching and wanting to do it well? The immediate response may be that you love your chosen sport. However, it’s helpful to clarify this passion further. Why exactly does coaching appeal to you, and what rewards do you get in return for your efforts? Knowing what matters to us in terms of our chosen sport means that we can keep these values as non-negotiable aspects of our sporting lives.

Emotions

How well are you able to manage your emotions? That term – manage – is used deliberately and does not result from the growing ‘business-speak’ in modern society. Although the term ‘control’ is thrown around freely in sports, we cannot control our emotions as we cannot guarantee them. What we can guarantee are the actions that we take in response to our feelings. Developing competency in recognising and better understanding one’s own emotions – and the impact of these emotions on performance – benefits the coach in their work and enables the coach to teach their athletes similar skills.

Thoughts

Do you spend most of your time worrying about aspects you have little or no influence on, such as your opponents? How to approach thinking is arguably one of the biggest mental mistakes made by performance worldwide. There is a common and very dangerous belief that to perform well, you need to think positively. One of our favourite quotes, to the right, begs to differ.

Unity

How well do you communicate your message to others? Are you able to receive and interpret messages well from others? How effectively can you communicate your message to yourself? Communication is a hugely underutilised skill. Normally, this is due to lifelong habits we develop in everyday interactions. Even minor modifications can yield powerful changes in tasks such as teaching biomechanics or managing different personalities. You can read a lot more about the topic of Team Unity here via this excellent article by my colleague Madalyn Incognito.

Focus

How well can you focus on what is most relevant and useful in your role as a coach? Improving your attention in preparation and competition is equally important. Are you prioritising one over the other at present? The art and science of helping anyone improve their focus is a highly individualised process, so it’s difficult for us to provide generic advice. If you are a sporting coach and struggle to focus, get in touch today so we can start correcting it.

Are You Developing Your Sporting IQ?

Out on the playing surface, tactical wisdom refers to knowledge about the sport. It’s about decision-making skills and knowing when to do something and why. There is an enormous difference between ‘how to’ shoot for a goal (technique) vs. determining if a shot or a pass is the best goal (tactics). Developing decision-making skills is something that the vast majority of coaches I’ve encountered have revelled in. I enjoy helping them teach their athletes how to become smarter and read the play. How to be proactive rather than reactive.

Off the playing surface, these same principles apply to coaches, too. We want to encourage them to continue learning, to seek new knowledge, and to gain deeper insights into their sport. Tactical wisdom for coaches isn’t restricted to coming up with new game plans. Instead, tactical wisdom is looking at the bigger picture and planning how to acquire and utilise knowledge for the benefit of your athletes. As a coach, if you can recognise your strengths and weaknesses knowledge-wise, you’ve immediately begun filling in any gaps and strengthening the existing foundations.

ARE YOU REFINING AND UPDATING YOUR TECHNICAL SKILLS?

When discussing technical consistency with an athlete, we would discuss their ability to execute movements and apply skills the way they want to repeatedly across all conditions in competition. That is, ‘how to’ do something. One of the primary concerns of a coach is to help teach athletes these skills. So, to improve your performance as a coach, it is worthwhile considering ‘how to’ teach your charges.

It is one thing to demonstrate to a javelin thrower how to launch that piece of equipment. However, it’s another to pass on that knowledge effectively and of greatest benefit to that individual athlete. It’s hugely useful for coaches to break from habit where possible and review how they execute their skills in their role as coaches.

How effectively are you teaching your athletes, and how satisfied are you with your current ability to pass on skills/knowledge/information to others? As with all the previously mentioned pillars of performance, the goal here is ongoing improvement in the ‘how to’ of coaching players, regardless of which technical elements are areas of strength for you as an individual.

If you are a sporting coach and you’d like more information on how we can work with you, please contact us via one of the methods below.

Mental Skills Etc.

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?

For composure (“the feeling of being calm, confident, and in control“) it would appear as if Psychological Flexibility is key.

For the mental skill of concentration, it seems as if sport-specific routines play a major role. Both routines for before you start competing or performing as well the those for whilst you are competing or performing.

What About The Other Four Mental Skills?

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.

Metuf mental toughness training
Metuf – online mental toughness training

Powerlifting Psychology

Powerlifting Psychology is a free blog post by Condor Performance’s Madalyn Incognito on the mental aspects of the sport of Powerlifting.

Powerlifting Psychology is all about improving the mental aspects of this highly technical and physical sport.

Are you not a powerlifter or vaguely interested in powerlifting psychology? Fear not; the article below mainly uses the sport of powerlifting/weightlifting as an opportunity to look at some classic sport psychology concepts from a different angle. Read it before judging it!

Powerlifting Psychology – Introduction

Powerlifters are on a constant mission to find out just how strong they are (or could be). For those who are not familiar with this sport, let me give a quick overview. Powerlifters attempt to lift the heaviest weight possible on three different lifts (squat, bench press and deadlift). The aim is to reach their one-rep max (the heaviest they can lift in a single attempt) within three attempts. 

The all-or-nothing nature of lifting creates a lot of mental challenges. At the end of the day, in powerlifting, you either make the lift or you don’t. This can lead to a lot of all-or-nothing / black-or-white thinking. Powerlifters often speak about the fear of “Bombing Out” (failing to make one successful lift in three attempts). The impact of missed attempts is often exponential. In other words, for the mentally vulnerable, one missed attempt can often snowball into three.

Falling Down The Rabbit Hole

After missing the first attempt, lifters become vulnerable to “falling down the rabbit hole”. The first attempt often sets the tone for the following attempts. It shouldn’t, but it does. There are many types of pressure, but one is ‘reduced opportunities’.

The stakes become much higher, and our perceived importance of having a successful next lift dramatically increases. This often leaves lifters focusing too much on outcomes/results. In doing this, the processes they need to be focusing on to get those outcomes can be neglected.

Preempting Thoughts Ahead of Time

Getting “hooked” is where our thoughts and emotions hijack our actions in an unhelpful way. One of the best ways to prepare for the threat of getting hooked is to identify what these thoughts might be preemptively. Basically, what am I likely to think in these situations and what to do about it?

Our mind is a reason-giving machine, the best ever created. Because of this, we’re really good at surviving. But we’re also really good at talking ourselves out of doing anything outside of our comfort zone. To help a powerlifter preempt competition day thoughts, we might ask:

  • “As you enter the venue, how is your mind likely to try and talk you out of doing this?”
  • “What is your mind likely to tell you as you approach the bar? 
  • “It is possible you might miss the first lift. What is your mind likely to say when that happens?”
  • “When you approach the bar for your third and final attempt, your mind is going to generate a lot of objections. What do you think it’s likely to say?”

Predicting the time and frequency of these competition thoughts can also be beneficial:

  • “How many times do you think your mind will tell you this before you approach the bar?”
  • “When will your mind start telling you all these things?
  • “How many times will your mind say this to you throughout the entire day?”

What To Do About This?

After identifying these thoughts and when we’re likely to experience them, we can take the final step, which is to name them. Naming uncomfortable thoughts brings a sense of familiarity so they’re not as frightening on competition day, creating a bit of distance between yourself and those thoughts. Some great examples include:

  • “There’s my mind reason-giving again.”
  • “There’s the ‘I’m not good enough’ story.”
  • “The ‘What if mess up” thought is back.”

So, a big part of the work we do at Condor Performance is in helping lifters handle these challenging situations and the associated thoughts more effectively. That is, by reducing their impact on performance. 

Flow and Trusting Your Body 

Elite lifters often talk about being in the zone when they compete. The scientific term for this is flow. Flow State is when we are so intensely present in what we are doing that time and distractions appear to vanish. In a state of flow, athletes describe feeling extremely calm and relaxed but immensely focused on the task at hand as though they are in a ‘trance-like state’. During flow, time seems to slow down, and there isn’t necessarily a lot of evident thinking. The athlete is totally and utterly reliant on their body to perform on autopilot. It is during this state that athletes find themselves performing at a higher level than they usually would. 

Get Out Of Your Own Way

At Condor Performance, we often talk about getting the head out of the way so the body can do what it already knows how to do, so we see a lot of value in the concept of flow. If you ask any elite lifter what they think about in the moments before a competition lift, you’re likely to get the response, “Absolutely nothing”. The best powerlifters in the world trust that their body knows what to do. With enough training (and trust in their training program), they can go to competitions and consistently enter a state of flow right before they go to lift by engaging in simple mindfulness exercises such as deep breathing. 

Powerlifting Psychology: Visualisation

Visualisation in powerlifting is becoming more and more popular as athletes begin to see the benefit of mental rehearsal on performance. For this to work, mental rehearsal needs to be as specific as possible, covering as many details of the competition day as possible, from the actual lift itself to the sound and temperature of the venue to the feeling/sensation of clothes and equipment on the body during the warm-up lifts.

When visualising, we must both set the scene and engage all of our senses. Lifters might want to visualise the different aspects of their entire competition day, including weigh-in, waiting around, seeing the audience for the first time, loading and unloading weight, warm-up attempts and hearing the commands for their actual lifts. 

However, one trap lifters often fall into is only rehearsing successful lifts, often for fear of thinking about how things could possibly go wrong. This goes back to preempting – lifters must preempt and visualise what an unsuccessful lift will look and feel like, how they’re likely to respond emotionally and cognitively and rehearse how they want to respond to this and how they might coach themselves through it. This creates a sense of familiarity with unsuccessful attempts so that they don’t come as such a surprise on competition day and allows us to pre-plan our response so we know exactly what to do if it does happen.

Getting “Stuck”

One of the most challenging mental hurdles lifters discuss is getting “Stuck”. When a lifter sees no progress or doesn’t see progress at the speed they expect, they’ll often label themselves stuck. Something important to keep in mind is that there are many reasons why a lifter may physically plateau. Still, it is actually our cognitive and emotional response to this physical plateau that often exacerbates its duration. Our default response to seeing minimal to no progress includes thoughts of self-doubt, diminished confidence in our ability, and questioning whether or not all the work we are doing will be worth it. When a lifter becomes hooked by these thoughts, this often perpetuates the cycle of minimal progress. 

How To Get “Unstuck” 

It can be really beneficial for lifters who have become stuck, physically and/or mentally, to reflect on what life values they are fulfilling as human beings (not necessarily as an athlete) that initially motivated them to pursue the sport and have kept them there up until now. Rather than looking at training through a purely athletic lens, we want to help them identify how lifting contributes to the individual living a rich and meaningful life and through which of their life values this occurs. Many of the values that arise include:

  • Living a healthy lifestyle 
  • Self-discipline
  • Competing with Others
  • Learning new Skills
  • Attempting new challenges 
  • Never giving up 
  • Being responsible for my actions 
  • Feeling good about myself
  • Having a sense of accomplishing
  • Striving to be a better person

Shifting the lens on training from better athletic to better human allows for the rediscovery of the things an athlete truly values in life and how they live in accordance with these values through their training (regardless of their results). This can serve as an internal driving force through prolonged periods of a plateau (perceived or actual) and is a process that can certainly help a lifter become “unstuck”. 

Powerlifting Psychology; Conclusion

Thinking about all the things that could go wrong isn’t something to be afraid of. When we expect and embrace the full range of emotions and thinking competition day brings about, they often seem a lot less threatening, and we’re giving ourselves the best chance to respond in a more helpful way.

Acknowledge that we can’t significantly change the way we think and feel, and therefore, the goal of the work we do is to minimise the effect of these experiences on performance. And if you (or someone you know) want help with any of this, get in touch.

Process Goals

This article by sport psychologist Gareth J. Mole is about the beauty of having an unwavering commitment to the process (effort) regardless of the outcome (results).

Father and Son fishing – Family Time Together. Happy father and son fishing in river holding fishing rods

What Are Process Goals?

The best examples of real Mental Toughness happen well away from the spotlight. But we rarely hear about them. Even as sport psychologists and performance psychologists the bulk of the time we spend with our clients is focussed on their potential mental improvements not so much on their past achievements.

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?


Repetition is the essence of success. Stop expecting miracles from activities you only do once or twice

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”.

What Is Mental Toughness?

What is mental toughness? What is it not? Is there a best practice way to improve it permanently? These are the main topics that are addressed in this article.

What is Mental Toughness? For us, it’s a bit like one of the engines on a four engine plane.

No Agreement At This Time

It is important to state from the very beginning that there is currently very little agreement within the sport psychology community about what is really meant by mental toughness. In fact many researchers and psychologists working in sport and performance don’t even like the term mental toughness. Some don’t like the actual label whilst others don’t believe it should be a seperate concept to mental health. With this in mind the below assertions are just my professional opinions. Not surprisingly they are shared by my colleagues at Condor Performance.

Defining Sporting Mental Toughness

What is mental toughness? What is it not? Is there a best practice way to improve it permanently? These are amongst the main topics that I will address below. Please use the comments sections at the bottom to let me know if you agree or disagree and why. And don’t forgot the why.

Mental Toughness Is Not The Same As Mental Preparation

Is the pursuit of more clarify we need to clear up the most common furphy first. Mental Toughness is the target, the outcome, the ‘thing(s)’ we’re trying to improve. Mental Toughness is not a process. Mental Toughness is the cake. It’s not the beating of the eggs.

A more accurate but less appealing label for mental toughness is actually ‘the mental aspects specific to performance’. But in the same way that you’d sell less Advil if you called it only by it’s scientific name (ibuprofen) mental toughness is both punchier and more appealing to the consumer. If you want to see the importance of getting the label right have a look at this.

Furthermore, mental toughness is the umbrella terms for ‘the mental aspects specific to performance’. What this means is that is refers to a complex interplay between a number of very different mental aspects. It works the same way as intelligence. Intelligence is now known to be made up of different types. So saying some is intelligent or not is less than usual. First up, it’s too black and white – where is the cut off? But more importantly it ignores the fact that someone can be high in visual-spatial intelligence and low in verbal-linguistic for example.

So a much more relevant question is what are the subcomponents of mental toughness? What are the common psychological outcomes we’re looking to improve as psychologists working in sport? After we have agreed on that, we can focus on the best methods, processes for improving them.

The Aeroplane Analogy

At Condor Performance we an use an analogy that the competitive athlete is like a four engined plane. This is best explained via this 15 minute video below.

Most human beings do not require super fitness, amazing physical strength nor excellent flexibility in order to function, thrive and be good at what they do. In fact, only relatively small amounts of physical activity may be needed in order for most people to experience the day-to-day benefits of exercise on their wellbeing. 

But if this person happens to be an athlete – and in particular an athlete of a physically demanding sport then these small amounts of psychical activity will not be sufficient. Especially if they want to go as far in their chosen sport as possible. 

If the purpose of the aircraft is simply to go for short 20 minute flights as part of a hobby group for amateur fliers then it still needs to function but the efficiency of the engines is less critical compared with an aeroplane that wants to fly as far as possible (safely).

After 15 years of helping mostly athletes with mostly their performance mental toughness, I believe that it is best broken down into these five key psychological subcomponents:

  • Motivation (towards training and competing)
  • Emotional Agility (before / during training and competitions
  • Thought Shaping through values
  • Unity (Team cohesion)
  • Focus on demand

Be Careful Of Synonyms!

Most of the other labels that you’d expect to be here are either synonyms of one of these words or a type of one of the subcomponents or a combination of the both of these. For example, the words concentration and attention are both synonyms of focus. I know from some of my academic contact that some don’t agree with this. In other others focus and attention are not actually the same. To them I say this. They are close enough, let’s not overcomplicate things just for the same of it.

Confidence, pressure. fear and feeling relaxed are all types of emotions. Flow, one of the most common words in modern-day sport psychology, is really just a blend of high focus whilst executing tasks that are not too easy nor too hard.

How Do We Improve Mental Toughness

As mentioned before trying to improve mental toughness as a whole thing is a waste of time. Much in the same way that trying to improve intelligence is. Once you start asking yourself the question how do I improve motivation or emotional agility then the magic start to happen. First, common sense and/or experience will produce a few ideas.

Try this experiment with kids. As them to brainstorm way to improve mental toughness. See what happens. Now repeat and ask them to come up with was to improve group unity. Bam!

If you type the word ‘motivation’ into Google Scholar you get 4,270,000 results. We know a lot about motivation and how to improve it. If you type ‘mental toughness’ in you get a mere 18,400 results. That’s more than 200 times the amount of knowledge on motivation compared with mental toughness.

If you are not happy with common sense alone then turn your attention to the research. Or better still start working with someone who has gone through all the research on your behalf. At Condor Performance I am blessed to have an amazing team of psychologists who do almost of the consulting. This allows me the time to get my geek on and consume performance psychology like a bear coming out of hibernation.

If you’d like to find our more about how to work with one of our team on your mental toughness then get in touch now.