Mental Toughness. 1. Ability to rebound Bouncing back from set-backs and mistakes. 2. Ability to handle pressure Staying calm in the clutch.

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1 Mental Toughness 1. Ability to rebound Bouncing back from set-backs and mistakes. 2. Ability to handle pressure Staying calm in the clutch. 3. Ability to concentrate Focus on what s important and block out what isn t important. 4. High level of confidence even in competitive environment. 5. High level of motivation.

2 The New Yorker Magazine

3 Performance Tip Performance Tip Winning is the science of being totally prepared

4 Concentration has both Width and Direction

5 The New Yorker Magazine

6 Downward Performance Cycle

7 Performance & Awareness

8 The New Yorker Magazine

9 Four Energy Zones

10 The Inner Game Approach

11 Performance Tip Performance Tip What you think is reflected in what you do; you become what you think.

12 Performance Tip Performance Tip Don t fight old habits, start new ones.

13 Attributions

14 The New Yorker Magazine

15 Identifying A B C s

16 The New Yorker Magazine

17 Dispute & Debate

18 The New Yorker Magazine

19 Performance Tip Performance Tip If something seems hard, tell yourself that you haven t yet discovered the simplicity in it.

20 Performance Tip Performance Tip View things as unfamiliar or familiar rather than difficult or easy.

21 Somatic Anxiety Management Techniques It all begins with your breath Self Calming Ratio Breathing Count to Ten Make a Fist

22 Somatic Anxiety Management Techniques Self-Calming Place hand on your chest. Notice soothing warmth of your hand, calming you. Begin with a long, slow exhale. Gently move breath down from chest to the abdomen. Think low and slow. Exhale slowly as slowly as possible. Repeat. Breathe slowly through your nostrils. Focus on your out-breath.

23 Somatic Anxiety Management Techniques Ratio Breathing Sit comfortably with eyes closed. Notice the breath and exhale slowly After a moment, inhale slowly to a silent count of 4, Hold your breath to a count of 4 Then exhale slowly to a count of 8. Repeat for 10 to 20 minutes. Ratio can be adjusted (2-2-4 or or )

24 Somatic Anxiety Management Techniques Count to 10 Close eyes and begin with slow exhale. Now take one slow deep breath as you count to 10 Take a deep breath with each number. (Or count to five, or three or even one!) The point is to breathe profoundly.

25 Somatic Anxiety Management Techniques Make a Fist Sit comfortably with eyes closed. Begin with slow deep exhale. Imagine all your tension/worry is concentrated in your hand. Make a fist, holding on to all the tension. Really feel it. Now count to three When you reach three, open the fist, release the tension! NLS 2: How to Manage the Jitters and Bec ome a Powerful Presenter Dr. Pamela Enders

26 The New Yorker Magazine

27 Cue-Induced Relaxation and Visualization CUE Choose a key word or phrase. Begin with relaxation exercise. Once relaxed Say CUE word or phrase.

28 Cue-Induced Relaxation and Visualization CUE Step 1 1. Choose a word or phrase that is associated with being calm, confident, strong, focused and relaxed. 2. Sit in a quiet place, eyes closed, notice your breath. 3. Exhale slowly several times. 4. Use your out-breath to relax, to let go.

29 Cue-Induced Relaxation and Visualization CUE Step 2 5. Scan your body with your mind s eye, noticing any tension and releasing it with your out-breath. 6. Resume focus on out-breath, letting go, relaxing. 7. With your mind s eye, see yourself as calm, confident, strong, focused and relaxed.

30 Cue-Induced Relaxation and Visualization CUE Step 3 8. When your ideal state is reached, say your CUE word/phrase to yourself. 9. Repeat to strengthen the connection. 10. Now distract yourself with other thoughts. 11. Re-establish ideal state by using CUE word/phrase.

31 Performance Tip Performance Tip Learn how to identify when you are distracted, center self and re-focus, then go back to task.

32 Meditation

33 Concentration Meditation Notice rise and fall of breath Focus on out-breath When thoughts stray, say to self: thinking and return to breath Analogy: steering car on the road.

34 Awareness Meditation Notice rise and fall of breath Notice thoughts but don t go with thought or deepen Note distractions without judgment Practice not reacting to new thoughts Just acknowledge their existence and let them go.

35 Study/Rehearsal/Practice Routine 1. Begin with relaxation exercise 2. Once relaxed, connect with Ideal State 3. Say CUE word/phrase to yourself 4. Once firmly in positive space begin to study/rehearse/practice 5. As soon as you notice you are leaving positive space, STOP EVERYTHING, then re-connect with positive space. 6. Once firmly in positive space again, repeat CUE word/phrase and resume your work. 7. Study/rehearse/practice ONLY in positive space. 8. Important to strengthen association between positive space and study/rehearsal/practice. 9. At time of test/performance, exhale slowly three times and repeat CUE word/phrase to get back into positive space.

36 Performance Tip Performance Tip Focus on performance or process goals, not outcome goals.

37 Peak Performance Tips 1. Winning is the science of being totally prepared! 2. What you think is reflected in what you do; you become what you think. 3. If something seems hard, tell yourself that you haven t yet discovered the simplicity in it. 4. View things as unfamiliar or familiar rather than difficult or easy. 5. Focus on Performance or Process Goals, not Outcome Goals. 6. Be SMART about goal-setting: Specific, Measurable, Acceptable/ Adjustable, Realistic, Time-phased. 7. Learn how to identify when you are distracted, center self and re-focus, then go back to task. 8. Don t fight old habits, start new ones. 9. View mistakes and set-backs as opportunities for learning and growing. 10. Observe yourself with detached, nonjudgmental interest.