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Self talk that is focused on clear steps you need to do. Clear instructions positively framed, not telling yourself what not to do.  And drowning out the background noise

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Self talk that is focused on clear steps you need to do. Clear instructions positively framed, not telling yourself what not to do.  And drowning out the background noise

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If you only have your foot on the gas, you’re going to crash and total your car. You need to know when to let off to make it to the end of the race.

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A small meaningful action that sets you up to perform at your best. If you miss multiple days of this, can pull your focus away from what matters (AND those that are around you).

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When the kaleidoscope changes, the picture shifts. It might not be the original image we wanted but if we adapt and spin, we can still end up with a beautiful image

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Goal setting with consideration of goals outside of sports

Icon- ladder…

Short-term- ladder is horizontal… can name the steps

Longer term outside sport… more 5 years down the road- switch it to vertical… steps to reach goals outside of sport that are long term

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Metaphor of ice - it’s Normal that motivation levels change, and it depend on many different variables (just like ice will be ice, or water or sth else depending on temperature)

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Change your thoughts from counterproductive to productive just like change gears in a manual car.

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Ladder (can be shifted vertically and horizontally based upon time/space)

Also, the old school game shoots and ladders

🪜

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Importance of balancing bitter and sweet/mellow.

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Press the button- you control the message. Reset with cue that you decide!

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Would you rather be a brick 🧱 (hard but fragile) or a rubber band ball (hard AND flexible).

When the bricks meet something hard, they crack or break. When the ball meets a hard surface, it temporarily bends and then retakes its hard shape.

The goal with mental toughness is about knowing when to bend so that you don’t break!

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We want a sharp pencil, but a dull pencil still writes. There’s also an eraser on the end for a reason.

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Being on your toes (approach oriented) vs being on your heels (avoidance oriented). When you’re on your toes your leaning forward into challenges, can take contact. When you’re on your heels you are literally trying not to fall over/make mistakes.

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The importance of not only the words but also non-verbal aspects, like a tone (dog will most likely react to the tone our our words than to a content)

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Our emotions (helpful and unhelpful) fill us up with air. When we get too full we are at risk of popping. When we pop it affects our performance and even the people around us (the girl in message accidentally blew her balloon up to much and it popped which scared her and her teammates). We fill up with AIR so let’s break it down

Awareness

Inhale / Exhale (breathing)

Release (physical cue or reset cue)

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For awareness use a snowglobe. When it’s being shaken you can’t see clearly through it the snow is flying around but when you set it down and let the flakes come to rest and you can’t see clearly through and be around. Additionally as the flakes slowly fall you can become aware of each thought when sitting at peace vs when swirling around

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Be a basketball not a hackey sack

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The bouncy ball represents the “bounce back factor”. When mistakes/stress occur that’s our “impact” moment. What happens after depends on what we are composed of. Are we fragile and we break like an egg. Are we hard and inflexible like a rock or are we dense but rubbery so we can bounce (if not higher) after our impact moment.

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“Swipe left” on what just happened. There’s something new in front of you to focus on.

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No Pressure No Diamonds

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A chameleon maintains its integrity and consistent structure while adapting to the changing environment or climate.

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Perfection might look different than you think 

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Perfection might look different than you think 

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"Ugly action beats perfect imaginary every time." -Hidde Douna, Growth by Visuals (In other words, getting a functional finished product that isn't perfect is better than getting only partway there with a "perfect" approach.)

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The way you view the mountain. The sunny side looks different than the shady side.

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Ditto (Pokémon) - when he changes to different Pokémon, his face stays the same. You are still yourself and adapting TO your sport, you AREN’T your sport

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“You can be as physically prepared as you want, but if your not mentally prepared , you're not prepared.”

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1. Mr. Owl didn’t know how many licks it would take to get to the tootsie roll center of a tootsie pop, but at least he tried to find out!

2. Owls have 360 vision of their surroundings.

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Using a video game controller to show athletes that they can control their own actions and emotions

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Mirror

What you put in front of the mirror is what you will see 🪞

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Being self aware of where you’re at and celebrating how far you’ve come

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Say it, don’t explain it. Keep communication short and to the point

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Mountain,NO Perfection sign, and perfect ladder vs imperfect ladder that delivers

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« perfection looks different than they may think »

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Intentionally using aid (contact lens) to be grateful for unfolding experiences in a performance environment

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Be a thermostat, not a thermometer

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Perfection looks different than you may think (there is no perfect)

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Perfection looks different than you may think (there is no perfect)

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A clock does the same thing everyday, just like having the same PPR everyday