🧭 3 Things to Know About Mental Preparation

Good Day, and welcome to The Growth Compass. We are like that beautiful photo that you take on vacation - we remind you of the good times and the joy of being present.

Here’s Where We Are Headed Today:

• Seneca on the Power of Preparation

• What Mental Preparation Really Means

• How to Make a “Pre-Game Routine” for yourself from the Experts

• Michael Phelps and Others on their Mental Preparation

• Free Mental Fitness Links 👇

• Quick Takeaways from Today’s Newsletter (TLDR) 👇

What Mental Preparation Means

What it is: It’s the process of mentally readying yourself for a specific task, event, or performance. It involves a range of techniques like visualization, goal setting, positive self-talk, and relaxation exercises.

Why it matters: The primary goal of mental preparation is to improve your focus and concentration, enhancing your performance in high-pressure situations. It reduces your anxiety and stress, building your confidence and mental resilience to effectively tackle challenges. The benefits include:

• Better Decision Making: Being mentally prepared allows for clearer thinking and more effective decision-making, as it reduces the impact of stress and emotion on the mind.

• Enhanced Focus and Concentration: It helps in minimizing distractions and maintaining focus on the task at hand.

• Optimal Arousal Levels: Mental preparation assists in achieving the right balance of arousal and relaxation, which is crucial for optimum performance in many activities.

What the science says:

• Study on Students - "The Impact of Mental Preparation on Academic Performance": Published in the Journal of Educational Psychology, this study focused on the role of mental preparation in academic success. Students who utilized techniques such as positive self-talk and stress reduction strategies showed superior performance in exams compared to their peers who did not engage in such practices. The study reported specific improvements in test anxiety reduction and increased information recall, with students demonstrating a noticeable improvement in their concentration levels during exams.

• Study on Athletes - "Visualization and Goal-Setting: Enhancing Athletic Performance": This study, published in the Journal of Applied Sport Psychology, investigated the effects of mental preparation techniques like visualization and goal-setting on athletes. The findings were striking: athletes who engaged in regular mental preparation exhibited significant improvements in their performance. The study quantified this enhancement, noting that athletes experienced a marked increase in both their confidence and focus, which translated into tangible improvements in their performance.

How to Create a “Pre-Game Routine”

A “pre-game routine” is a crucial component of anyone’s preparation whether it’s an athlete, surgeon, speaker, or parent. These routines deeply intertwine with mental preparation because they help you focus right before your activity. Today we will focus on the pre-game routine, but all of these below factor into that routine because they affect your self-image, thoughts, feelings, and behaviors.

Growth Mindset, Self-Talk, Goal-Setting, Energy Activation, Breath Work, Attention Control, and Visualization all affect your mental preparation.

We will discuss these topics in future newsletters, but please email us if you have opinions on where to start.

The purpose of a pre-game routine is to systematically prepare yourself physically and mentally, ensuring you’re in the optimal state for performance. Pre-game routines may also need to be used in the middle of competition to re-focus you because of breaks (Ex: Pauses in a presentation, intermission, halftime). Here are 2 sample routines that people use for big performances.

1. Musicians at Juliard Use Centering Before Auditions - The centering process helps you focus on the task at hand and can be done in less than 10 seconds.

   • Step 1 - Breathe - Take a deep breath in and then out.

   • Step 2 - Relax - Release any tension in your body (neck, jaw, and muscles)

   • Step 3 - Decide - Focus on an objective. Use your eyes to focus on your instrument and your performance.

   • Step 4 - Direct - Use that energy to perform.

2. Dr. Nate Zissner’s CBA Method from The Confident Mind - He has used this technique with top athletes and performers such as Eli Manning, Daniel Briere, and others.

   • Step 1 - Cue your Conviction - Say a short self-talk sentence to yourself to improve your confidence.

     (Ex: “I am meant to be here”.)

   • Step 2 - Breathe Your Body - Take a few deep breaths in and out to center your body.

     (Ex: Take 3 deep belly breaths or diaphragmatic breaths.)

   • Step 3 - Attach your Attention - Focus on your objective and what you are about to do.

     (Ex: I will put on my game face and focus my eyes on the task at hand.)

Notice that both methods emphasize the importance of focused breathing to calm and center yourself, involve a step to release tension, and then want you to focus on your objective. When creating a routine for yourself before a performance (game, presentation, surgery, etc.), make a routine that works for you.

• Include a self-talk statement that is relevant (Ex: That football is mine, and I am meant to be there).

• Include a moment for breathing - Use your breathe to help you be present and focus.

• Include a way to relax your body - Think about the tension in your muscles and how you can relax them.

• Include a way to re-focus your mind - Use your eyes to focus and be specific about where and how you will focus.

Michael Phelps and Other Experts on Mental Preparation

That's a wrap for today. If you want to spread the joy, make sure to refer the newsletter to someone you think would benefit!