Believing is Achieving

Jason Selk is one of my favorite sports psychology authors. His book "10 Minute Toughness" can benefit any serious athlete. The athletic outcomes we see on the field are anything but random. Great performances come in concert with great goal-setting - specific, measurable, attainable, realistic, and timely goals.

Selk advocates for using mental imagery and self-talk (affirmations) to help individuals achieve at a high level. "Toughness" gives readers a specific routine to facilitate excellence. Positive self-talk can help athletes banish fear, anxiety, nervousness, tension, anger, selfishness, and yearning.

1. Centering breaths - proper breathing technique create a favorable mental outlook.
2. Identity statement - "who you are". Your statement is highly personal, echoing your internal belief system. For example, "I am an athletic, focused, and prepared player."
3. Personal highlight reel - your mental ESPN greatest moments video, of top performances/individual plays/team moments that you play in your head over several minutes daily. Initially you may want to write them down; later they become embedded in your self-consciousness. You become the player you believe yourself to be. 
4. Performance statement - different from the identity statement, this is the "what I do".  "I attack the ball, finding the open spot with either ferocity or gentleness as required." 
5. Centering breaths - close out your mental workout with the cool down and lock in your positivity.