Nathaniel Zinsser PhD

Federal Executive Institute19 SEP 2012

Starting Stuff:

I am not a “psychologist”

I am not a soldier

You are all “athletes” too!

There’s nothing “new”…

Use a few key points about: the Mind Performance Being Human

Think back to:

the most successful

the most fulfilling

the most enjoyable “performances” of your life

Narrow down to one truly memorable performance, one that stands head and shoulders above the rest.

What word describes your “state of mind” at that moment?

“EMPTY”

“Confident, Relaxed, Energized, Determined, Clear, Open, Automatic, and Instinctive.”

Look at the theme here:

Humans perform their best when they are not “thinking”

. THIS IS THE WAY YOU WERE MEANT TO PERFORM!

This is how human beings are “designed” to operate

Eliminating or minimizing these “obstacles” on a daily basis will make your daily “practice”

more effective and more meaningful.

Improve the quality of your work by improving the quality of your thinking.

…and you just might open the door to that Zone a little more often

The Need to Win

When an archer is shooting for nothing, He has all his skill.

If he shoots for a brass buckle, he is already nervous.If he shoots for a prize of gold,

He goes blind or sees two targets.

He is out of his mind!His skill has not changed, But the prize divides him

He cares

He thinks more of winning than of shooting.

And the need to win drains him of power.

Encourage the “Real You” to show up!

CHANGE YOUR MIND! (SET)

Thought-Performance Interaction

FrustrationDisappointmentImpatienceFear

DecreasedPerformance

High Muscle TensionRaised Heart Rate“Stress Chemicals”

“I don’t want to fail”“I’m in trouble”“This sucks”

This interaction is a part of being human.Once you understand this, you have an edge!

Low Muscle TensionRaised Heart Rate“Joy Chemicals”

“I can’t wait to succeed”“This is my chance!”“This could turn out great”

This interaction is a part of being human.Once you understand this, you have an edge!

BestPerformance

EffortlessAutomaticIn Control

BUILD CONFIDENCEThe BSThe TruthThe Tools

Dictionary definition: “A state of assurance…”

Functional Definition: “A sense of certainty about your ability that allows you to

bypass conscious thought and execute unconsciously”

Confidence is an internal belief. Arrogance is

posturing.

You already know how. It’s a skill and a choice.

Learning from failure builds confidence.

Thinking of success as permanent and

personal qualities.

Confidence is transferrable.

In any task, you must first be successful in order to

be confident.

Either you have it or you don’t.

Confidence equals loud, outspoken arrogance.

Success automatically brings confidence.

Confidence is always destroyed by failures.

NFL 2nd round draft pick

Starting lineup

7X Pro Bowl

Multimillion dollar contract

“The thing that haunts all players is self-doubt…Toward the end of 1998 I had 10 sacks in 10 games, but I thought I sucked… It was like we had no hope”

- Sports Illustrated 29 January 2001

Leads the NFL in sacks

CONFIDENCE HAS TO COME FROM SOMETHING ELSE BESIDES “SUCCESS”

1. Selective PerceptionUsing your mind effectively to create energy, optimism, and enthusiasm.

2. Self-Talk: Playing OffenseUsing belief statements to train your brain to develop a powerful self-image.

3. Self-Talk: Playing DefenseUsing thought stopping techniques to “Get In the Last Word!”

The key to gaining confidence is using the mind selectively!

Deliberately focusing your mind on certain thoughts and certain memories which create energy, optimism, and enthusiasm.

Reflecting on your weaknesses builds your competence.

Reflecting on your strengths builds your confidence.

YOUR PERFORMANCEREQUIRES BOTH!

Energy

Optimism

Enthusiasm

(Video: Dumb Introduction)

CREATE YOUR OWN REALITY

I am a Noncommissioned Officer,

a leader of Soldiers.

Belief Statements:something you want, phrased

as if you already have it!

TRAIN HOW YOU WANT TO THINK!

What you say to yourself and think about yourself

matters!

Your self-fulfilling prophecies operate 24/7

(Burton & Raedeke, 2008; Zinsser et al., 2005)

Self-Talk: Playing OffenseBelief Statements

Belief Statement ChecklistBelief Statement Checklist

Is it phrased in first person?

Is it phrased in present tense?

Does it use affirmative language?

Does it create vivid imagery?

Does it create the right emotions?

Is it powerful?

Is it personal and meaningful?

The constant voice in the back of your head

Is it an asset or liability?

Control follows awareness What do you really say to

yourself?

40000

50000

There was a disquieting intimacy to the idea that something uninvited was living in my head. When something climbs straight into your mind, that’s way personal. I decided to get personal right back, and I began to talk to it, engaging in an inner conversation with cancer. I tried to be firm in my discussions. “You picked the wrong guy,” I told it. “When you looked around for a body to try and live in, you made a big mistake when you chose mine.”

1. Recognize the negative self-talk

2. Interrupt the thought out loud or silently

3. Attach a kinesthetic cue to “reset”

4. Take a deep breath and exhale

5. Replace with a more helpful thought

STOP, RESET, & TAKE CONTROL!

(Zinsser et al., 2005)

Functional Definition:Defining a Vision, Establishing a Plan, Committing to the Journey

Formal Definition:“Attaining a specific standard of proficiency on a task, usually within a specified time.”

The BSThe TruthThe Tools

Identifying: • Why do you play/participate?• What do you really want to accomplish in your field?• What kind of player/professional do you want to be?• How will you get from where you are now to where you want to be?

7 Step Goal Setting Process

•Define your dream

•Know where you are right now

•Honest Assessment (develop Sub-Goals)

•Personal Plan of Action & Affirmations

•Set and pursue short term goals/tasks

•Commit yourself completely

•Continually monitor your progress

First Team All American Best ever fitness level at 225

Be a great team captain both on and off the field

Practice like a first team All American Practice like a first team All American

Play like a first team All American

•I eat single portions at each meal•I make sure there are green vegetables on my plate for lunch and dinner each day•I do one, and only one Powerade at lunch, and one and only one Powerade after dinner•I drink water throughout the day and alternate with water each time I have alcohol •I go into every workout with specific goals that fire me up•I go all out on each run to finish first in my group•If I’m not the first finisher in my group I stay positive and expect to be first the very next runI take a positive, proactive view of my training – this is what makes me a better lacrosse player•I love striving to be in the best shape of my life•I am a rock solid 225 lbs with a full-time, full-tilt motor

•I am positive and encouraging to each member of the team, • especially when things are tough•I set the example for enthusiastic buy-in to • Coach’s philosophy and priorities•I hold the firsties accountable for creating a great atmosphere• in the locker room, in the weight room, and on the field•I am loud and upbeat in the weight room, • showing that a great work ethic can be fun, too!•I put aside every distraction when it’s time to lift or run and • show the team how a leader conditions himself to be the best•I remind younger players of our need to bring • our best out every day•I know every eye is on me in the weight room and on the field•I keep it moderate when it’s time to celebrate and cut loose•My behavior off the field shows that I care about my teammates

•I come to practice each day with a specific goal, like winning every one on one, or shutting down Walker•By the time I arrive at Truxton there is nothing in my mind but my dream of winning the National Championship•I take full advantage of the opportunity to improve in each drill •I use each drill as a chance to coach, reinforce, and bring up the younger players•I know I only have a few short weeks of Fall Ball, so I make each day count•I take the lead to create the competitive atmosphere in practice that brings out the best in our defense•I bring the defense together to make sure we start right, leave school behind us, and we set a goal for today•When it comes to lacrosse, I am on a mission!

Matt Matt LuysterLuyster

•I make sure everyone knows what D we’re in and who’s hot and who’s cold•I play with great body position and great feet, throwing the smart checks that keep my man rattled•My stick finds the passing lanes and brings the ball down•I play within the defensive scheme and make other players better•When the ball’s on the ground I become a total animal•When the ball’s in my stick I see the field and make great decisions•I take the ball up field and force them to adjust to me•At all times I model great poise, great attitude, great emotional control•I am always in the game, everyone knows that I’ll come through with a big play when the team needs it•I love the close games, the tough battles to the end.•This is my year to take my game and Army lacrosse to the very top•I am a first team All American!

Does it give you goose bumps when you envision it?

Does it keep you awake at night because of excitement and anticipation?

Does it send chills down your spine when you think about achieving it?

GraduateRanger School

in 2010

The process begins with a powerful and personally meaningful dream goal

• First African-American to attend and graduate from Diving & Salvage School

• First African-American U.S. Navy Master Diver

• First amputee diver to be certified or recertified as a U.S. Navy diver

Your 1st Priority Area 3 to 5 action statements

aimed at this priority 3 to 5 belief statements

to bring to your actions

Your 2nd Priority Area 3 to 5 action statements

aimed at this priority 3 to 5 belief statements

to bring to your actions

Your 3rd Priority Area 3 to 5 action statements

aimed at this priority 3 to 5 belief statements

to bring to your actions

Your 4th Priority Area 3 to 5 action statements

aimed at this priority 3 to 5 belief statements

to bring to your actions

Summary statement, unit motto, or relevant quote

The BSThe TruthThe Tools

Formal Definition:)“The process of bringing one’s full sensory awareness to the present

moment and keeping it there.”

It means blocking out distractions.

You have to learn how.

It’s only possiblefor a lucky few.

It means “trying harder”and “thinking more.”

It’s a natural ability that improves with practice.

You already know how.

Tune into your target - Don’t don’t…

“Lose your mind and come to your senses.”

“Multitasking” as a misunderstood concept

“Multi-Doing” versus “Multi-Attending”

While we can do several things at once, our brain can attend to only one sensory target at one time. It’s how the human brain is hardwired!

In truth, attention is shifting between two or more “targets,” limiting its effectiveness to varying degrees.

Science has shown that…(Kirn, 2007)

– This shifting is 30% less efficient versus attending to one task at a time.

– Individuals who “multitask” have significantly elevated levels of stress hormones compared to matched control groups.

30 Seconds “Heads Up”

How to Get ThereDevelop cue words and phrases,

and make it routine

How to Stay ThereLet it happen and rely on predatory instincts to take down your target

What’s Important NowIdentify your “target” and your “one thing”

How to Get Back When DistractedCapture your attention thieves

The brain and nervous system respond best to very specific and precise targets.

What’s important right now?

What’s most critical to my performance?

(Nideffer, 1987; Schmid & Peper, 1998)

Diverts attention away from irrelevant aspects of the immediate environment

Keeps you in the present moment

Directs attention to the controllables

Directs attention to the execution, rather than becoming consumed by consequences

Develop a personal routine to bring your senses and mind to the selected target…

Develop 3-5 steps resulting in complete trust, focus and control

Include physical and mental strategies

Include cues and belief statements

Write it out, edit it, finalize it on paper, and visualize using it!

Step 1

Step 2

Step 3

Step 4

Control, Trust & Focus

Settle into my natural point of aim

Take a few big deep breaths

Confirm natural point of aim

Say a little prayer

“Every shot,first shot”Step 5

BRM Example Routine

(modified from Ravizza & Hanson, 1995)

Step 1

Step 2

Step 3

Step 4

“BEAR DOWN!”

Come off the ice and replay the shift

Let go of any mistakes and replay every little success

Focus on game follow the puck

“Let’s start a new game”Step 5

Pro Hockey Example Routine

Recharge w/ 3-5 long slow breaths

“Unleash the Predator”

Do not concern yourself with whether you are doing it right or wrong.

Just allow your mind to do what it is naturally designed to do.

Trust your training, trust your senses, and allow instinct and intuition to guide attention.

Fatigue and pain

Unfamiliar surroundings and stimuli

Fear and anxiety

Lack of interest

MANAGE ENERGY

The BSThe TruthThe Tools

The art of operating at full intensity while remaining fully rested

1. Only negative experiencescause stress

2. Stress is bad

3. Nervousness results in failure

4. Recovery is for the weak

5. Sleep is the only option

“THE NONSPECIFIC RESPONSE OF THE BODY TO ANY DEMAND MADE UPON IT”

- Hans Selye

Your natural energy mobilization in response to the difficulties

and joys of life

Chronic (long-term) stress is bad for you.

Short-term stress helps you!

The body and mind require stress to grow

The key is BALANCE…Hard core stress requires hard core recovery!

Reinterpret What Your Body Gives You: Understand and Embrace Physical “Nerves”

The Human Body is Hardwired to Perform Best When “Nervous”

“I’m good every day in the room,but as soon as I get to a match

I kinda get psyched out.”

“I get real nervous and real tight and my mind starts going

a million miles an hour.”

HOW DO YOU KNOW YOU’RE “NERVOUS”?

WHY DOES YOUR BODY DO THESE THINGS?

HOW DO YOU CHOOSE TO RESPOND TO THEM?

Do you misinterpret simple physiological arousal, the kind that precedes

matches,as a signal that something is

wrong with you?

Do you get a little psyched out by your own adrenaline?

Fear of, and misinterpretation of, your natural adrenaline surgeis the greatest psych-out in

the world of human performance

Bottom Line:The adrenaline/arousal that

naturally occurs prior to and during competition

is your friend and ally

It comes for the sole purpose of helping you perform

at a new level

Here’s how it works…

“Big match today!”

““All units prepare All units prepare for action!”for action!”

What does all this adrenaline do?

Accelerates HRInfuses muscles w/ blood

Opens up pupils

End Results:StrongerFaster

More perceptiveMore reactive

You have a state of the art performance enhancing chemical

custom made for your personal biochemistry

delivered in precisely the needed dosage

exactly when it can do you the most good

and it doesn’t cost you a dime.

And it’s legal!

This performance enhancing chemical has its side effects:

Pounding heartButterflies in the stomach

Sweaty PalmsJitters

EtcEtc

These are all signals that your body is getting

Ready for Excellence If you have any of them,

then something great is happening!

So how will you “respond” when the

adrenaline/arousal/nervousness hits you?

As something naturally and marvelously sent to

help you be great at a key moment?Or

As something frightening that must be driven away?

Choose Wisely!

• Expedition race

• Co-ed teams of four

• Non-stop for 6-12 days, 24 hours a day

• Traverse the rugged 300-mile course

• Must finish together

Balancing stress and recovery

Energy when you need it!

Mo

bili

zeM

ob

ilize

Resto

reR

estore

Excessive stress and inconsistent recovery

The body forces you to stop and recharge!

DeliberateDeliberateRecoveryRecovery

FallingFallingAsleepAsleep

Oxygen Consumption(Benson, 1975)

Nervous System Activation

1. Reinterpret what you’re up against

2. Seize grip forces and reinterpret gravity forces

3. Tactical Breathing techniques

Composure and control during extreme stress

Deliberate recovery during breaks in the action

Energy Management Tools:Energy is a scarce resource – Be greedy with it!

Hit the Gas!

Top off the Tank!

(Video: “The Cougar”)

Reinterpret situations as challenges and opportunities rather than threats to improve performance.(Lazarus, 1999)

What opportunities does the situation provide?

How can you benefit from the situation?

How can you grow stronger from the situation?

How can you use the situation to move closer to your goal?

“They’ve got us surrounded again, those poor bastards!”

~ General Creighton W. Abrams ~

Knowing what you can and cannot control Be greedy with your energy!

Set daily goals and take action to influence the things you can control (controllable forces).

Accept what you can’t control. Focus attention on managing your perception of these things instead.

You can only truly control what you think, what you say, and what you do!

“GRIP” FORCES

Things you can “grip” and

control

“GRAVITY” FORCES

Things that are largely out of

your control or influence.

1. Physically, relax the body Breathe deeply to a slow cadence Unlock tension during exhalation

2. Mentally, quiet and focus the mind No racing thoughts or mental chatter Direct attention to your present “target”

3. Emotionally, shift gears to move forward From “Reverse” to “Neutral” or “Drive” Recall feelings of purpose, perspective,

opportunity, appreciation, or gratitude

BREATHE SLO

W, LO

W, &

DEEP

EXPAND CORE W/ INHALE

The physical aspects make it deep breathing... The mental and emotional aspects make it tactical!

DURINGEXTREME STRESS

1.

PHYSICAL

2.

MENTAL

3.

EMOTIONAL

DURING BREAKS IN THE ACTION

Promotes ATP Synthesis

Reduces Lactic Acid Restores Energy

Healing and Daily Recovery

Manage Pain

Helps Insomnia

Helps Anxiety & Depression

Promotes ATP Synthesis

Reduces Lactic Acid Restores Energy

Healing and Daily Recovery

Manage Pain

Helps Insomnia

Helps Anxiety & Depression

Precision, Accuracy,And Motor Control

Memory and Recall

Composure, Poise, and Self-Control

Enhanced Concentration &

Mental Agility

Precision, Accuracy,And Motor Control

Memory and Recall

Composure, Poise, and Self-Control

Enhanced Concentration &

Mental Agility

(Benson, 2006; Benson & Klipper, 2000; Grossman & Christensen, 2008)

Mental and emotional states impact healing and recovery from injury, intense physical exertion, and surgery.(Kiecolt-Glaser et al., 1998; 2005; McGuire et al., 2006)

Thoughts and emotions affect the body’s biochemistry which affects healing and recovery.

Performers must deliberately and relentlessly manage their thoughts, emotions, and physiology to set the conditions for healing and recovery to occur.

The BSThe TruthThe Tools

Formal Definition: “Using the senses to create or recreate an experience in one’s mind”

Functional Definition“The primitive thought process that involves the senses and the emotions

Extensive scientific evidence… Imagery improves performance on a

wide variety of motor skills and tasks.(Martin, K.A., Moritz, S.E., & Hall, C.R., 1999).

A combination of actual training and imagery is more effective than physical training alone.

Imagery, by itself, is less effective than actual training, but better than no training.

Imagery works best when it supplements actual training, not replaces it.(Hird, J.S., Landers, S.M., Thomas, J.R., & Horan, J.J., 1991)

Successful and highly skilled performers use imagery more than lesser skilled performers.(Cumming & Hall, 2002)

The human brain speaks a preverbal language of images and sensations. The brain and nervous system are wired to respond best to imagery.

In many ways, the mind cannot distinguish a highly vivid image from the real thing.

The nervous system processes imagined information much as it does an actual experience.

Imagined events produce effects that are similar to, if somewhat weaker than, the effects produced by the real thing.(Marks, 1997)

MUSCLE MEMORY(grooved response)

MENTAL BLUEPRINT(déjà vu response)

THE RESULT:

Mental AgilityTactical Intuition

Instinctive Execution

ControllabilityWrite your own script

VividnessAdd special effects

PerspectiveSelect the best camera angles

WHAT COMES

TOMIND

Only successful

Images

Consistent practice: Repetition builds strength

Meaningful and genuine

Relax and clear your mind

The brain’s default setting

Imagery works best when it’s a total sensory experience:

What you see – location, day/night, terrain & enemy What you smell – sweat, cordite, gun powder, exhaust

What you hear – radio traffic, concussions, small arms fire

What you feel – externally (touch) & internally (kinesthetic)

What you taste – dry mouth, dirt, sweat

Your “sixth sense” – emotions, time, distance, effort, etc.

Accurate, lifelike images benefit performancemore than blurry, fleeting images.

(Isaac, 1992)

Are you ready to be “one in a million”?

Nathaniel Zinsser PhD914 475 1445

SPORTPSYCHDOC @OPTONLINE.NET