When I see athletes at my office one of the first conversations we usually have centers around goals for improved mental toughness and optimal performance. We know that if we keep on doing what has been done in the past, our future results will likely not change much. When we agree that changes will need to be made, we also discuss how these new changes will likely be challenging, and maybe even a burden at times. Interestingly, the new plans we develop are usually not the real challenge, but instead the bigger hurdle is accepting that things will need to be done differently for different (and better) results, making the initial buy-in critically important. In an effort to break this process down into simpler, more manageable steps, I propose a basic three-question process to use daily that is designed to efficiently improve future performance.
The daily plan
Many athletes believe that if they are not getting better today, the competition is, making it important to develop an efficient and effective approach to improved mental toughness and performance enhancement. I have found that keeping things simple usually works best, and I apply this approach to daily journaling to yield the best results:
- What did I do well today? Self-confidence (self-efficacy) is positively correlated to performance, meaning that when we feel we can do something, the better chances we have for success. Building on this idea, I challenge you to come up with at least one good thing you did each day, even on your toughest day! On good days this question is easy to answer, and it is important to feel good about those positive highlights. On tough days, it is still important to note your preparation, how well you battled, and even how you handled things after the loss. The key is to find something every day to build from to keep increasing self-confidence, thereby contributing to maximum athletic success.
- What do I need to improve? Notice, the question (by design) is not what did I do wrong today? No, nothing about this daily exercise is anchored in failure, but instead designed to help you find something, even a little thing, each day that you can improve upon. For example, you might say you need to focus on your pre-game routine, or continue to get better at being a vocal leader, or be better with your time management — keep track of these things, set new goals, and focus on better future results.
- What other notes should I keep? The final question is designed to be a catch-all for anything you need to note that might not fit in the previous two questions, including things that might not have anything to directly do with on-field sport performance. If you are a student athlete, what tests are coming up, or papers that need completed? Maybe you have to help with a fund raiser, or need to purchase a new piece of equipment — these are examples of important things to note.
The questions above can be answered in just a few minutes a day, but even with such little investment of time who is willing to do it? A lot of people talk a big game, but this daily exercise is about “walking the walk” and actually doing things the competition is not doing. The reality is that our memories are not perfect, and it is very difficult to remember the good things you do daily, as well as the specific things that need improved. As many successful athletes have stated previously the real question is how bad do you want it?
Final thoughts
When it comes to future improvement you can either sit back and hope things go your way, or you can develop effective ways to set and achieve your personal goals. Keeping track of where you have been, and then developing specific plans to improve in your areas of weakness, is not only a smart thing to do, but also a very efficient way to manage your time and energy. Work smarter, not harder, and using the proposed journaling system will help you toward reaching your full potential.
drstankovich.com
