Sidestepping Common Goal-Setting Mistakes - "Sports Psychology for Dummies" #4

In the last Sports Psychology for Dummies post, (#3), goal setting was discussed. This is an important aspect of increasing mental toughness and athletic performance. However, many individuals encounter problems when setting goals, and four problems in particular seem to be the most common. In order to set effective goals, as previously mentioned, these tips are especially helpful in sidestepping common goal-setting mistakes;

• Setting too many goals: When you set too many goals, in usually results in an inability to accomplish any of them. All of these goals may motivate you and make sense, but too many goals at one time confuses the brain and diffuses energy. Opt to choose the goals that are most important and/or relevant for you and tackle them each in turn. Master one, move on to the next. Avoid trying to accomplish four or five goals at once.

• Failing to set process goals: Setting outcome goals like winning the championship or achieving a certain number of assists is fun, but process goals are the way we make our outcome goals a reality. Process goals, the goals that give us the best chance of reaching our outcome goals, should be the primary focus. If they aren't the desired outcomes simply won't happen.

• Leaving your goals in a drawer: While loads of athletes take the time to set good process and outcome goals, if they fade in to the background once the season begins, they are useless. When you lose focus on the set goals, the chances of accomplishing them are seriously slim. Goals must be a living, breathing part of the individual and team mission. They must be tended to, monitored, adjusted as needed, and revisited at least once a week. Don't lose sight of what you are working so hard for.

• Focusing too much on ego and not enough on mastery: Focusing on ego goals, like the outcome goal of winning, takes vital time away from focusing on mastery goals, or those goals that are all about improving skill and performance, regardless of the outcome. When you focus on mastery goals, you get continually better, even if it doesn't result in a win. These improvements are quantifiable and with this sort of success, the wins are bound to follow! 

For more information on this topic, see chapter three of the book Sports Psychology for Dummies or call me at The Athletic Mind Institute, http://www.athleticmindinstitute.com/.

So What's In It For Me? - "Sports Psychology for Dummies" #3

Achieving and maintaining peak performance through mental toughness is not an easy or short-term goal. This fact was discussed in the last post, which outlined the need for a firm commitment from anyone wishing to obtain such abilities. Many times though, individuals find that high level goals--such as mental toughness--can be intimidating, difficult to achieve, and frustratingly unclear, almost mystic. "Sure," you may think,  "mental toughness sounds great, but what's in it for me and how do I start down this road? And how will I know when I am making progress? How is this measured anyway?" All of these questions are typical and are addressed in sports psychology. What's in it for you is the ability to:

• Manage performance anxiety
• Use visualization and imagery to improve your performance
• Increase and maintain your confidence
• Improve and maintain your level of motivation
• Relax under pressure
• Set and achieve goals
• Manage your energy levels
• Use routines to be consistent in your performance
• Bounce back from injuries and setbacks
• Manage and address conflicts with coaches and teammates
• Focus in critical moments and extend the duration of your concentration 

Sounds great, right? The benefits of using sport psychology to increase mental toughness are many and now that they have been clarified, the next step involves getting started. An important piece of getting started involves setting goals. This may sound quite simple, after all, we all set goals frequently. But the goals to set to increase performance and mental toughness need to be particularly effective, specific, and measurable. Not the "trial and error" approach we see every day, effective goals have certain things in common. Some tips to set effective goals include the following:

• Begin with the end in mind. Figure out what you want to accomplish, and work your way backward.
• Set deadlines and timeframes to keep yourself motivated.
• After setting your goals, make sure you focus on your processes (how you intend to accomplish those goals).
• Make sure your goals are measurable. For example, instead of saying you want to "get faster," say that you want to "improve my 40-yard dash time by 0.3 seconds."
• Set both long-term and short-term goals. Your short-term goals should lead you to your long-term goals.
• Make your goals public. The more people who are aware of your goals, the more people who will be there to support you and hold you accountable along the way.

These types of goals will help keep you motivated, help you know when you are making progress, and help you measure that progress. Effective goal setting is not only a great way to start down the path towards increased athletic performance and mental toughness through sports psychology, but also a great way to demystify the process of achieving it!

For more information on this topic, see chapter one of the book Sports Psychology for Dummies or call me at The Athletic Mind Institute, http://www.athleticmindinstitute.com/.

Africentric Staff have a ball, learn about teamwork at SportsOhio

Dr. Kays and the administration of Africentric Early College collaborated recently to offer a staff retreat held at SportsOhio. Participants learned about increasing their effectiveness and achieving peak performance in the classroom and beyond, as well as taking part in exercises designed to foster maximum teamwork between staff members, administration, and teachers. Dr. Kays continues to consult with the school, aiding their pursuit of all-around excellence.

http://www.sportsohio.org/

Making the Commitment -"Sports Psychology for Dummies" #2

With a clear definition of mental toughness and a desire to enhance it, making the commitment to putting in the work needed to increase it is a vital step. Having seen what mental toughness looks like in action, (see "The Definition of Tough - 'Sports Psychology for Dummies' #1") assessing current levels of mental toughness and making a real commitment to "strengthening what's under the helmet" is necessary if one truly wishes to achieve peak performance. This type of commitment is not, however, a mere statement of intent. Rather, it is a dedication to improving oneself that is repeatedly demonstrated through personal action. Excellence isn't easy, so think of it as a gradual and long-term project. Opportunities to improve mental toughness present themselves many times a day, and it is in capitalizing on these opportunities consistently that long-term gains are achieved.
Also, plan to improve mental toughness in all areas, not just in regards to athletics. This will increase the frequency of opportunities to develop and practice mental toughness, and will create a "spill-over" effect, where mental toughness in relationships, school, and work will spill over into mental toughness in athletics, and increased mental toughness in athletics will spill over into the other areas of your life. Making a list of these kinds of opportunities is a great way to train yourself to recognize and capitalize on them. Here are some examples:

In athletics:

• Battling through an injury to make it back in the lineup
• Holding your teammates accountable to a high standard of excellence and performance
• Not giving up when you don't get a starting position
• Getting better despite not getting the minutes in games you would like to be getting

In school:

• Battling back to raise your grades after a low mark on a test
• Getting it done in the classroom and in athletics at the same time
• Standing firm to your personal beliefs, such as not using drugs and alcohol in the face of peer pressure
• Seeking academic help when you need it

In relationships:

• Saying something that's hard for another person to hear, but saying it with consideration and compassion
• Talking through your anger instead of ignoring it or repressing it
• Putting others first instead of being selfish
• Expressing your hurt or anger assertively and respectfully to your friend about what he/she did or said

These options are but a few of the possibilities that might be seen regularly to increase mental toughness. Making, keeping, and updating a personal list of opportunities is extremely helpful in keeping focused and committed to working at it every day. Achieving mental toughness takes time and dedication. Are you ready to make the commitment?

For more information on this topic, see chapter two of the book Sports Psychology for Dummies or call me at The Athletic Mind Institute, http://www.athleticmindinstitute.com/.

The Ohio State University Women's Golf

Recently, Dr. Kays traveled with The Ohio State University Women's Golf team to South Bend, Indiana and the University of Notre Dame for the second tournament in OSU's fall golf schedule. The journey to Warren Golf Course, located on the 1,250 acre Notre Dame campus, ended with some great competition amongst the multiple participating universities in the William K. Warren Irish Invitational. The team from Ohio State, currently ranked #11 in the U.S., showed much promise in the tournament. Dr. Kays continues to support the Ohio State team with his expertise in the field of sport and performance psychology and by organizing and implementing the team's mental training regimen. Dr. Kays will continue training the golfers and preparing them for the spring season.

Link: OSU Women's Golf

The Definition of Tough - "Sports Psychology for Dummies" #1.

In the field of sport psychology, a lot of time and attention is dedicated to the idea of achieving and maintaining a high degree of mental toughness, and there is a good reason for this. The concept of mental toughness is central to any athletic training regimen, and is integral to consistent peak athletic performance. But while discussions often cover methods to increase this type of toughness, the idea of what mental toughness actually is, is not always spoken of in much depth.
In light of this, and to "kick off" a series of posts based on my work in the new book Sports Psychology for Dummies, instead of delving immediately into tips on increasing mental toughness, the definition of this type of toughness will first be laid out in a little more detail. Later posts will then outline methods that can be applied immediately to help increase it. Comments and questions are welcomed as the series progresses!

What mental toughness is
Athletes and coaches have defined mental toughness as:

• "...not letting anyone break you."
• "...not being affected by anything but what's going on in the game or competition, no matter what coaches, other players, or refs are doing. It's being able to block out what's not important."
• "...doing whatever is necessary to get the job done, including handling the demands of a tough workout, withstanding pain, or touching out an opponent at the end of a race."

Sport psychologists have their own definitions of the term. They say that mental toughness is about:

• Coping extremely well with the many demands (competition, training, school, and lifestyle) that athletics places on you
• Consistently remaining determined, focused, confident, and cool under pressure

Other ways to think about mental toughness are:

• Having an unshakeable belief that you can do something
• Staying focused in big moments
• Maintaining persistence and commitment amidst challenges
• Coping well with pressure
• Controlling your emotions
• Never giving up
• Fighting back after a tough loss
• Looking fear in the face

Having read through the previous thoughts on mental toughness, a clearer picture of the idea should begin to form. My favorite definition however, and the definition written in my book, is "the ability to fight and challenge yourself to become better, especially during tough times."
It is also important to remember that mental toughness can be developed where it is lacking, and can ebb and flow where it exists. It isn't static. With an awareness of what mental toughness is, one can begin work to develop this vital asset.

For more information on this topic, see chapter two of the book Sports Psychology for Dummies or call me at The Athletic Mind Institute, http://www.athleticmindinstitute.com/.

Book of the Month

Truly the manual of a winner! Simply put, this book covers the principles of success. This is what you need to know to achieve it both individually and within a team. The manual serves as a guide not only for sports, but for life, and is a fantastic resource for all!