Demystifying Mental Toughness

In today's episode I introduce the concept of Acceptance Commitment Therapy or Training (ACT) and Mindfulness with co-author of an excellent book on the topic Dr James Hegarty. In sport it is very easy to get ahead of yourself or dwell on past mistakes impacting on your performance levels. James and I go on to unpick how ACT and Mindfulness principles and tools can support you in this regard so that you can perform better under pressure. Enjoy tuning in. Key Takeaways: In psychology a lot of work is focused on capturing unhelpful thoughts and looking to change them, with more helpful and positive thoughts. Using ACT and Mindfulness is different where I teach people to attend to their thoughts and pay attention to their body. ACT and Mindfulness can be difficult to get your head around however it is very beneficial, with research backing up it's use in a range of settings. The six core principles of ACT include; acceptance, defusion, connecting with the present moment, the Observing Self, values and committed action. Mindfulness is where you consciously bring your awareness to the present moment and the here and now. Using ACT and Mindfulness can help you overcome performance anxiety and deal better with nerves. There are simple tools that can help you move on from the inevitable mistakes that we all make in sport. It is a tool that can give you a better chance to find the zone more often. Connect with Dr James Hegarty: Website Email: james@hegartyconsulting.co.nz Book - ACT in Sport: Mindfulness, Acceptance and Commitment Connect with David Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIN Useful Resources Blog: Case study supporting a professional rugby player rehabilitating from injury Blog: Why you should meditate to improve your sport performance Blog: 3 Tips to help you overcome setbacks Useful Podcast Episodes Podcast Ep013: Karl Morris - How to stay present like a major champion Podcast Ep016: David Charlton - Observations: Learning From Your Mistakes Podcast Ep032: David Charlton - How Can I Be Grateful For The Little Things Podcast Episode 084: Dr Jim Afremow and Phil White - Mental Toughness and The Leaders Mind

Whether you're a batsman or bowler, a wicket keeper or a fielder the psychological challenges in cricket are vast. The game is unique where despite being a team sport, it can also be a very lonely place when you experience repeated failures as a batsman or get embarrassed as a bowler being smashed out of the park on a regular basis. Today, Jarrod Leathem who enjoys supporting batsmen, in cricket, as a performance coach and is the founder of the popular High Performance for Batsmen Group and I discuss the intricacies of cricket and offer you some tips so that you can excel in matches. Key Learning Points: It's important to get really clear about what you're trying to achieve in your training. Focusing on the process is key looking at: what you do when you're at the game in warmups. What you do when you're walking out to the middle. What you do when you're out batting, bowling or fielding. What you do between balls. Have things in place that bring you back to the present. To have two ducks in a row and have to walk out and try to have positive body language is tough, but is important. Many batsman's self-worth has been attached to their scores for years. Shifting identity is essential. Connect with Jarrod Leathem Facebook High Performance for Batsman Group Email: jarrod.leathem7@gmail.com Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Useful Podcasts Podcast Ep072: Tom Jones - Mastering the Mental Side of Cricket Sports Psychology For Youth Athletes Podcasts For More Resources for Cricketers Blog - Being an Intelligent Batsman can be a Problem Blog - Why play Cricket in fear? Blog - Perfectionism in Cricket

Today's Mental Toughness compilation episode includes short snippets of advice from our most recent 9 episodes. We touch on many aspects of Mental Toughness from how you deal with challenges, learning from difficulties, setting appropriate goals, as well as ways to improve your confidence so that you can express yourself under pressure. Key Learning Points: Stuart Wade discusses mentally preparing for challenges is a vital factor if you want to gain a mental edge. David Charlton shares with you some good questions if you're a parent or coach that can help young athletes reframe situations more positively. Billy Schwer tells you to be honest with yourself when going through transitions in life. Dr Jim Afremow and Phil White discuss The All Blacks and their culture where everyone is striving towards individual and collective goals. David Charlton discusses why paying too much attention to external factors outside of your control is a waste of emotion and energy. David Charlton tells you to think about reviewing what you're A,B,C and D games look like to change your perspective on success and failure. Carl Bell shares insights into reducing the chances of athletes being overly fearful when participating in their chosen sports. Dre Baldwin talks about performing competitively and says "any thinking is overthinking". Will Shaw examines why young golf professionals can get lost and overwhelmed. Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Email: info@sport-excellence.co.uk Relevant Podcast Episodes Podcast Ep081 – Stuart Wade: Mental Toughness in Combat Sports Podcast Ep082 – David Charlton: Supporting Children in Sport with Positive Feedback Podcast Ep083 – Billy Schwer: Life Lessons from a World Champion Boxer Podcast Ep084 – Dr Jim Afremow & Phil White: Mental Toughness and The Leaders Mind Podcast Ep085 – David Charlton: David on Being Tough vs Being Comfortable in Your Own Skin Podcast Ep086 – David Charlton: Observations – How to Learn From Setbacks Podcast Ep087 – Carl Bell: From Professional Football and Goalkeeping to Physiotherapy Podcast Ep088 – Dre Baldwin: How to Play as Well as You Practice Podcast Ep089 – Will Shaw: How to Transfer your Golfing Skills to the Course

There's a common theme across a lot of sports where athletes find it hard to transfer their skills from training or practice to competitive events and tournaments when the pressure is on. Today I chatted to Will Shaw, a highly qualified PGA golf professional and sport's scientist who shares with me his insights. It's a must listen if you're into golf or if you're looking to understand better what things to consider when learning how to transfer your skills to the golf course. We discuss how to build your confidence and resilience, planning and executing your practice as well as a whole lot more. Key Learning Points: You must spend a good amount of time hitting balls to get some volume, as well as getting on the golf course. The range needs to be more representative of the golf course, where you hit a driver every now and again, lies are slightly different, the wind comes from different angles, playing to different targets testing your decision making. Ask yourself what am I going to practice and why. How you look at statistics impacts your self-confidence. When planning your practice adopt a 70/30 rule of being flexible. There are many different ways to practice, technical, performance, creative or process practice. Connect with Will Shaw Instagram Twitter Website Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Related Podcast Episodes Podcast Ep013: Karl Morris - How to Stay Present like a Major Champion Podcast Ep017: Gio Valiante - How to Play Fearless Golf Podcast Ep047: David Charlton – Mental Game Tips for Putting Podcast Ep062: JJ Vallely - Mastering The Mental Side Of Golf Podcast Ep068: Andrew Nicholson - How Hard Is It To Become A Tour Professional Golfer? For More Resources so You Can Shoot Lower Scores on The Golf Course Blog - 10 Mental Game Tips from Leading Experts to Improve Your Golf Blog – Do you try too hard on the golf course? Case Study – Supporting a Professional Golfer Go Really Low Golfers Mental Scorecard Putting challenges Short game challenges Long game challenges

In episode 88 of Demystifying Mental Toughness, I had the pleasure of talking to a former professional basketball player, serial author, and entrepreneur Dre Baldwin. Dre has written 27 books, one of which is called 'Playing As Well As You Practice'. Today we dig into this topic as it's a common challenge many highly driven and motivated athletes, young and old, amateur and professional can struggle with from time to time. Being able to compete "fearlessly" in a tournament or match, to have an aggressive mindset, when things aren't going quite right, or when you're out of form is a skill that can be learned as you'll discover. Enjoy tuning in! Key Takeaways include: It's important to know what it feels like to be able to use your skills in a live uncontrolled situation. Getting yourself mentally ready so that you go into tough situations and are able to respond instinctively is vital. It's important to get your butt kicked every now and then so that you know what it feels like and you know that you can survive it. To get over performance anxiety, preparation is key. Look to make your practice and training very difficult, as Michael Jordan said 'he was always trying to make his practice harder than the game.' Any thinking is overthinking when you are performing. Connect with Dre Baldwin: Instagram YouTube Website Free Book – The Third Day FREE 30-minute "Game Session" Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Helpful Podcast Episodes Podcast Ep 009: Andy Paisley – Play Better Golf Under Pressure Podcast Ep 039: John Fletcher – How to Develop Fearless Athletes Podcast Ep 055 John Fletcher, Natalie Henderson, James Maurice - How to Develop Mental Strength in Young Athletes Podcast Ep 064: Edu Rubio - How to Support Young Footballers Other Useful Resources Blog - Make Better Decisions to Help Your Sport Performance Blog – 3 Tips for Playing with Confidence under Pressure Blog - Supporting Children to Transfer their Skills from Training to Competition

Today I'm joined with Carl Bell who played football at Newcastle United's academy from the age of 13 and progressed to reserve team level before injuries meant he pursued a career in physiotherapy. He is now a partner at Functional Intelligent Training and a sought after and very knowledgeable physiotherapist. Carl was a goalkeeper, so we go on to discuss the unique pressures of goalkeeping, and how this impacted his enjoyment of the game. We also talk about his career now and the psychology around recovery and rehabilitation. Enjoy tuning in! Key Takeaways include: It's an individual thing, the mindset of a goalkeeper will depend on how they perceive pressure. You can train immensely hard and do really well, yet one mistake can stick with you, it can be a mental battle. Goalkeeping can be a lonely position, you've got another 10 players around you looking and counting on you. Goalkeeping coaches have a big responsibility in the way that they support their players. As a physiotherapist, you need to consider how you manage the person as well as the injury to get the best from them, always coming back to what does the injury need. Soft skills are important to reassure people when their injured, helping them focus on what they can do Often people are looking for quick fixes which can be a challenge. Connect with Carl Bell: Instagram Facebook Website Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Helpful Podcast Episodes Podcast Ep08: Brendan Pearson - Academy Football, Professional Football, Injuries and Early Retirement Podcast Ep015: Nick Grantham - Essential Elements of Rest and Recovery Podcast Ep049: James Maurice – How Does Sport Psychology In Elite Football Academies Help Podcast Ep065 Amy Izycky - Encouraging Mentally Healthy Cultures in Sport Podcast EP077: Danny Thomas - Before, During and After Professional Football Other Useful Resources Goalkeeping Psychology Resources Blog - Goalkeeping at Your Best Under Pressure Blog - How to Respond to Goalkeeping Mistakes

Are you someone who responds positively to setbacks, knowing that these types of situations provide an opportunity for personal development? Do you recognise that challenges are a normal part of life and welcome the fact that sometimes you may need to shake up your routines? Do you then go on to look forward to these new experiences? Or do you worry more than most people when unexpected events happen? You may hate the thought of making mistakes or failure and simply move on by keeping yourself busy, not acknowledging the event out of fear or habit. You might even fall into the trap of giving less than 100% and consider giving up on occasions? In this episode, I'll be discussing these questions in more depth sharing some resources to help you learn from setbacks that you have come across in the past. I'll also be discussing a range of examples designed to challenge your thinking. Enjoy! Key Learning Points The mentally tough person who scores high in learning orientation will be the type of person who recognises that major obstacles may mean that they need some time to reflect and recover. They will also see the big picture recognising this is a process and will result in them making relevant and desired changes. Often an athlete's view of winning and losing or success and failure can be skewed. The best in the business are not perfect they make mistakes frequently too. Are you guilty of doing the same thing and expecting different results? Getting a balance between being highly goal orientated, seriously driven, and caring too much can mean you become a worrier. It's a skill being able to park events and having a I don't care attitude. When you've invested a lot into a sport or pastime feeling sorry for yourself is completely normal. It means that you care. It's what you do next that counts. Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Relevant Podcast Episodes Podcast Ep005: David Charlton - Observations The Art of Learning Podcast Episode 066: Marilyn Okoro - Mental Health and Resilience: Lessons from an Olympic Medalist Podcast Episode 073: David Charlton - David on Being Tough Vs Being Comfortable in Your Own Skin Part 2 Podcast Episode 081: Stuart Wade - Mental Toughness in Combat Sports Podcast Episode 084: Dr Jim Afremow and Phil White - Mental Toughness and The Leaders Mind Podcast Episode 085: David Charlton - David on Being Tough Vs Being Comfortable in Your Own Skin Part 4 Relevant Blogs and Resources Blog - How To Reach Your Full Potential Part Three Blog - 5 Ways to Create a Psychological Safe Sporting Environment Gibbs Reflective Cycle Start Stop Continue Approach

Being comfortable in your own skin as a teenager can be difficult. It's an age when you are physically and emotionally developing and rapidly on occasions. You may find regulating your emotions tough, you can often be easily influenced by others, you are becoming more aware of other people's thoughts and opinions. This can be a lot to deal with at a time when you getting to know yourself and form your view of the world. This episode is all about helping youngsters navigate some of these challenges so that they grow up to be more comfortable in their own skin. It's a solo episode designed for parents, coaches and teachers who have an interest in sport and supporting children where I share some practical tips and aim to challenge your thinking. Key Learning Points: What type of behaviours would you like your child or young athletes exhibit on the pitch, course or court? Do your behaviours as a coach or a parent match the behaviours that you are looking to instil? Does the way that you communicate promote a confident child? As a parent or coach is your self-worth attached to your children or team's successes or failures. Reflecting on "controlling the controllables" is important as a parent and coach in aiding the development of a child with positive self-esteem. Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Relevant Podcast Episodes Podcast Episode 066: Marilyn Okoro - Mental Health and Resilience: Lessons from an Olympic Medalist Podcast Ep069: David Charlton - David on Being Tough Vs Being Comfortable in Your Own Skin Part 1 Podcast Ep073: David Charlton - David on Being Tough Vs Being Comfortable in Your Own Skin Part 2 Podcast EP074: David Charlton - How can I make my Child Feel Confident Podcast Ep079: David Charlton - David on Being Tough Vs Being Comfortable in Your Own Skin Part 3 (sport-excellence.co.uk) Relevant Blogs Blog - Make Better Decisions to Help Your Sport Performance Blog - 5 Ways to Create a Psychological Safe Sporting Environment Blog – 3 Tips to Deal with Bullying in Sport

In today's podcast episode, I chat with Dr. Jim Afremow and Phil White who have written an excellent book to be released in December 2021, called The Leaders Mind. I tap into their expertise to help you, where we discuss modern sport psychology as well as different elements of the book and link it to mental toughness. For example, we chat about a pilot, Tammie Jo Shults and how she took control of a stricken plane when there was an engine failure and how she went on to manage the situation and herself. We discuss Nic Gill the All Blacks Strength and Conditioning coach and the All Blacks dedication to continued excellence. Lastly, we talk about Donald Robertson, an advocate of using stoicism to achieve your goals. Key Takeaways include: To think like a champion in your sport you must look to get the best out of yourself. There's no health without mental health, and obviously without mental health you're not going to find peak performance. A common misconception is that you're either born with confidence or you're not. It can be developed and improved upon. Tammie's ability to trust her training and go into "autopilot", as well as her interpersonal confidence shone through in such a difficult situation. Nic Gil and the All Blacks have a mindset to keep on learning and that they can always achieve more. In Sports Psychology we often mention "controlling the controllables" which is a stoic philosophy. Connect with Dr. Jim Afremow: LinkedIn Website Connect with Phil White: Instagram Website Book The Leaders Mind Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Helpful Podcast Episodes Podcast Ep001: Doug Strycharzch - The Importance of Mental Toughness Podcast Ep 013: Karl Morris - How to Stay Present like a Major Champion Podcast Ep 028 Peter Clough MBE - Why is Mental Toughness Important Podcast Ep 037: Penny Mallory – World Class Thinking, World Class Behaviour Podcast Ep 061: Paul Lyons - Why You Should Build Your Mental Toughness Other Useful Resources Blog - 9 Tips for Children from Olympians Blog - Perfectionism in Cricket Blog – 3 Tips for Playing with Confidence under Pressure

Today's guest is a former world boxing champion and now a personal performance coach and professional speaker. In this episode, Billy Schwer and I discuss the controversial title of his book, Man Up. We discuss Billy Schwer, the world champion boxer and the costs of being fully focused on glory as well as how his life now and personality has changed. Mental health and showing vulnerability, which many men aren't comfortable with is also part of the conversation. It's a great listen where his passion and purpose come out in abundance. Key Takeaways include: After quitting professional boxing Billy hit rock bottom and had very difficult few years. He had to be very honest with himself and consider what his purpose was now after having an identity crisis. Everything in his life was attached to being a boxer from being a kid aged eight years old. The attributes that Billy had as a world champion boxer cost him many things in his personal life. Billy the boxer had zero self-awareness. Billy tells you about his preparation for world championship bouts. Connect with Billy Schwer: Instagram LinkedIn Website Connect with David Charlton Download THE FOCUSED ATHLETE CHECKLIST Join David @ The Sports Psychology Hub Instagram, Facebook, Twitter and LinkedIn Helpful Podcast Episodes Podcast Ep033: Aly Dixon – Mental Toughness Lessons from a World Champion Podcast Ep 037: Penny Mallory – World Class Thinking, World Class Behaviour Podcast Ep 065 Amy Izycky - Encouraging Mentally Healthy Cultures in Sport Podcast Ep 081: Stuart Wade - Mental Toughness in Combat Sports Other Useful Resources Blog - Make Better Decisions to Help Your Sport Performance Blog - Do you focus too much on your opponent before or during a boxing match? Blog – 3 Tips for Playing with Confidence under Pressure