Performance psychology, Sports Psychology

Distraction or…?

The human body is an open system. Our “roots” are only symbolic and movement is a primary principle one of our systems. If we sit in one space (without the help of others) we will never make it as we have to move to survive. And our bodies and minds follow the “use it or lose it” principle.

In an open system, we are able to use, learn, develop, and enhance our internal environment with aspects from the external environment—including other individuals. On some level the inner-outer boundary is arbitrary, but one thing is for sure: being open brings both opportunities for growth, but also positions of vulnerability.

The need for self-awareness is key, for this quality is the true gatekeeper. All experience effects, some more than others. But to know what sustains versus what drains is the essence of the gatekeeper.

There are two ways to assess moving towards a vision and actualizing what one believes to be potential. One is by what is happening and the other by what is not happening. Interestingly, both can be sources of vulnerability, both can infiltrate and decrease the quality of an open system.

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First, what is happening can become mindless and routine. Worst, it can become too comfortable. We like to do what we like to do. But, discomfort and frustration are an inevitable part of the pathway to development and confidence—and resilience.

Second, what is not happening can be so far under the radar that it only reaches self-awareness when the course/progress/outcomes have radically shifted. In this area, distractions can be a major detractor to development. Distractions can feel good in the moment and are not inherently bad. Most distractions are fairly neutral, and this is a reason why we may not notice until something is not happening.

If you are wondering about your own distractions, ask yourself these questions:

Tools: Am I using tools to plan, track and monitor? Am I using these tools regularly to reflect on what is important and what I really want to give my time to? If not, what is in the way?

Technology: Am I becoming too immersed in my technology/social media? A few minutes here and there can gain momentum and become something much larger in terms of time investment. While technology is not going away, it has to have its place in the overall scheme. Most time on technology is a quick burst for the reward centers. These can become major distractions.

Time: At the end of the day/practice/competition did I give my time (invest) in what I say truly matters? If so, then this builds motivation, confidence, and momentum. If not, look at the who or what or how of time spent. What do you notice?

 

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services pricing (including an assessment of your present mental approach), visit my website at DrJohnPanepinto.com.

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Performance psychology, Sports Psychology

Worked–Needs Work

If you have your goals for the year written and envisioned for where you want to be, who you want in your circle, and what you want to accomplish, then it becomes easier to find the point of greatest leverage: Right now.

What can you do right now to align with and move towards your vision?

The answer to this is simply: the process of improvement. I use the word, simply, because it is important to keep it simple. So:

  • Keep your goals with you
  • Look at them regularly—daily or more if you need to
  • Decide what to do today
  • Make the connection between the plan and the process
  • During practice reps, focus on the process—the how of what you are working on

 

At the end of the day, it is extremely important to enlist the power of reflection. Taking the time to consider what you have given your time to reinforces that the process has been meaningful. You are sending important messages to the meaning centers of the brain when you take the time to reflect on what matters. This strengthens connections (mind and muscle memory) and stokes motivation.

Following practice or competitions, a simple method of accountability, as well as an important way to keep track of trends, is the following:

  • Make two columns in your journal or in your progress notebook
  • Label one column: Worked
  • Label the second Column: Needs Work
  • Reflect back on your goals

 

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What works (+)? What needs to change (Delta)?

You will find that you will begin to look at the parts of practice (or competition) differently and be able to integrate these aspects into the bigger picture. Under Worked, consider what improved, what felt in synch, solid, and repeatable. Under Needs Work, track what did not meet expectations, felt less than steady, or what you need to continue to give attention to. From this simple system, you can stay aligned and on target, and plan your next practice session.

If you would like more structure to take your mental approach to the next level, consider picking up a copy of my new sports psychology workbook: Above the Field of Play. Or to learn about other sports psychology services, visit my website at DrJohnPanepinto.com.

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