
Many athletes, and individuals experience unproductive thoughts during performance and well even in their day to day lives. This can usually develop based on an identity that is externally motivated. Allow me to explain further.
Results-oriented Identity
We all need validation when we are growing up, usually sought after by our caregivers. When we begin in a sport or performance-oriented lifestyle at a young age, we often learn and condition ourselves to receive validation via our achievements. This then establishes a belief system of worth and value connected to results. As we develop and advance, we then begin to realize that we feel good when we do well, it is an ego boost, lifting our confidence for the time being, and adding value to our identity. Yet, this positive connection also means a negative one when we fail or perform poorly. We then tie defeat to our identity as well. In summary we might develop a results-driven external motivation, and a fragile contingent identity.
How Does it Play Out?
Then what the individual may experience at the surface, is fluctuating emotions and thoughts as a result of external and environmental factors. The inner dialogue, and thoughts, aka self-talk might be defeating as a reflection of their negative self-perception. Thoughts such as, “I’m not good enough”, “I don’t have what it takes”, might be swirling around in the individual’s mind. The domino effect of this unproductive inner dialogue transpires into self-sabotage through behavior that matches these thoughts. (If our actions were to be incongruent with our thoughts we experience cognitive dissonance, and this is a whole other topic I won't get into today). The self-sabotaging behavior may include some emotional volatility, frustration, or even shutting down depending on the individual’s nature. However, by expressing this at the surface level we are attempting to seek the external validation for the inner experience. This then perpetuates the cycle, as others (particularly coaches and leaders) observe the individuals’ poor behavior, and respond accordingly. I.e. reducing playing time, or other means of correction. This becomes a self-fulfilling prophecy of defeating thoughts, affirming negative beliefs and negative self-perception.
What is the Game Plan to Overcome?
The concept of the "5 R’s of Mental Performance" I have developed is a simple way to remember and highlights a comprehensive approach to improving mental resilience and performance. Here's a breakdown of the key steps involved:
1. Recognize Unproductive Thoughts
The first step is to identify and become aware of negative, unproductive thoughts. These might manifest as self-doubt or thoughts that reflect a fragile identity tied to external validation. By recognizing when these thoughts arise, individuals can avoid getting carried away by them. An effective analogy that I often share with clients is the car analogy. The choice is yours what to do with the thought. There is power in realizing you don’t have to “get in the car” with the negative thought and let it dictate your direction.
2. Redirect
Once an unproductive thought is recognized, the next step is to consciously redirect it. This involves choosing a different path for your mental focus, moving away from the negative thought and towards something more productive or empowering. By actively shifting attention, individuals begin to form new neural pathways and reinforce positive thinking patterns. Often this involves replacing it with a more productive thought.
3. Reset to the Present Moment
Resetting to the present moment is crucial for staying grounded and focused. This involves using sensory cues, such as feeling an object or physically engaging with something in the environment (e.g., slapping a racket against the leg). Engaging the senses helps break the cycle of negative thinking and brings awareness to the here and now, which can help release tension and refocus the mind. Plus the combination of these somatic and cognitive experiences is what begins the process of establishing new networks in the mind.
4. Reflect Post-Performance
After any performance or challenging situation, it's important to take time for reflection. This phase involves honest self-assessment and asking critical questions like:
What triggered my negative thoughts?
What was I focused on?
How did my mindset affect my performance? Through reflection, individuals gain insight into their thought patterns and the circumstances that led to them, providing a foundation for growth and change.
5. Reinforce New Habits
The final step is reinforcing the new, positive habits established through recognizing, redirecting, resetting, and reflecting. This involves being consistent in applying the techniques learned and making adjustments as needed. By continuing to challenge unproductive thought patterns and focusing on building new cognitive habits, individuals create a more resilient and positive mental framework over time.
By incorporating these steps, athletes or anyone facing performance challenges can work towards overcoming self-sabotaging behavior, building stronger mental resilience, and fostering a healthier mindset that is less reliant on external validation.
If you enjoyed this blog, then please like and share! Send inquiries to coach@renewperformance.org. Dr. Ross provides 1:1 consultation services, and group mental training workshops. Reach out today!
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