Rumination vs. reflection

One commonality among high performing individuals is the competitive nature, which seems very apparent however this nature while it serves a meaningful purpose can also be the very thing that works against the performer. Wanting to be the best is not a negative desire, and we can appreciate the desire for success, however the implications of this on the mental and emotional level may lead to negative byproducts including an overload of thoughts.  More specifically, what it sounds like from the performer, "I just get in my head". 

So, let's take a look at the method behind the madness for a moment. I often describe to clients that an overload of thoughts can feel like being trapped in rush hour traffic on the freeway, blocking any and all messages trying to travel through on the neural pathways of our brain. This overload can happen as a response to anxiety, or simply by the habits of the person based on their personality and characteristics. For example, very intelligent, analytical, and more left brained individuals have a hard time NOT analyzing, therefore, to simply turn off the thoughts can be challenging. 

When we allow a singular thought to bounce back and forth in our brain or allow that singular thought to lead to a chain of additional thoughts, we call this rumination. Ruminating takes up the mental energy and decreases max capacity, limiting output available for the actual execution of performance. 

So how can we manage this? Introducing the idea of thought discipline to clients is typically the first step. The example I use is this, "When do we eat dessert?", and the client always responds with "well, after we eat dinner". Exactly. It is the similar notion with our thoughts. During the middle of performance is not the appropriate time to allow thoughts to freely roam, or take up space through ruminating on past events, failures or even future possibilities. We must put a stop to allowing our brain to run rampant using a practice called "thought stoppage", a method that entails a consistent practice of shifting focus back to the present and may include the skills of self-talk and cues. Then we allow ourselves to select another appropriate time, which is usually after the performance. After the performance we can choose to reflect, not ruminate. Those thoughts can exist, and in fact are welcome, at the appropriate time. When we welcome the thoughts, then we can choose how to direct them, but they certainly don't get to direct us. 

Reflection can be an empowering process because it is within our control and choice to engage in it or not. It is a powerful tool, because it is not only productive but has a purpose and leads to growth. Rumination steals from our present moment, whereas a reflection teaches us how to engage in the present more optimally. A tip for high performers to practice reflection is to use a performance journal. Write down post-performance or even get in the habit of it daily: 3 + 2 + 1, three things that went well, 2 things to improve, and 1 to entirely let go of. The process of tracking this in this way is productive, leading to personal development and growth. This is the way we learn how to reflect instead of ruminating. Practice thought discipline and use reflections to engage in the present more optimally both in performance and in life!