Ten Minute Toughness

The Mental Training Program for Winning Before the Game Begins by Jason Selk.

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Jamie’s Notes.

  1. The 10-Minute Toughness Mental Workout is –
    1. The Centering Breath – in 6, hold 2, 7 out.A fifteen-second deep breath designed to control arousal states.
    2. The Performance Statement.A personally tailored self-statement, designed to refocus on the positives.
    3. The Personal Highlight Reel.An advanced form of visualization allowing athletes to increase skill refinement and consistency.
    4. The Identity Statement.A concrete self-statement proven to enhance self-image and performance confidence.
    5. The Centering Breath – As Above
  2. (2) Thought Replacement. Self confidence comes from Self Talk. The mind can’t hold contradictory thoughts at the same time. So choose the positives.
  3. Mental Tuffness Gudness.
    1. Process over Outcome.Each day, relentlessly focus on your process goals, or “what it takes”, not the final goal.
    2. No excuses.Take full responsibility for progress, not offering excuses for underachieving.
    3. Go public.Write it down. Tell others, make yourself accountable.
    4. Keep goals alive.Revisit daily, celebrate Wins, reframe losses as Learning
    5. Vision integrity.Don’t climb somebody else’s ladder. Choose your own goals, aligned with who you want to be and how you want to live.
    6. Personal reward preference.Attach rewards to your goals to enhance motivation and commitment.
    7. MP100 + 20.Let goals embellish and control your work ethic by aspiring to follow 100 percent of training plans and committing a further 20 percent of your energy into outworking the competition.”
  4. Be Relentlessly Solution Focused. 100% of the time. No Doubt.
  5. +1 or -1. Compound. Incremental success over a long period make huge rewards. Individual steps seem insignificant. But completed consistently over time creates massive improvement. Chunking the pain. Run to the next telephone pole.
  6. Ready, Fire, Aim. Take a shot, take the feedback, recalibrate, keep shooting.
  7. Anytime the sh1t hits the fan, ask yourself “What is the one thing I can do that could make this better?” Not to solve it, but to make a tiny step towards improvement. Progress not perfection. Repeat. And never give up. You decide what you are capable of, so aim high. And believe.