Emotional Control > 1 Epic Formula to Manage Emotions When the Stakes Are High
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Being able to manage emotions is a tool that can come in handy during important events at work, at home or in competitive situations.
Since emotions drive behavior, this is an important skill to understand and master, so all your hard work can pay off. Once itâs game time, it is time to trust yourself. In other words, trust that your desired result will happen (even if you are not so sure!)Â
World-class athletes perform their best when they are calm, carefree (of the outcome) and focused (on the most important thing to do their best). In other words, they trust and believe in themselves. Not being able to manage emotions is distracting, and the consequences can be significant and frustrating.
Keep this formula in mind, and you too will be able to champion your best results:
Emotional Control + Trust = Success.
Hereâs how to get started with managing your emotions, especially when the stakes are high:
1.) Recognize when feeling nervous ...
Confidence > 3 Steps to Boost Confidence
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World-class athletes are very deliberate in the way they practice and compete.
There are a couple things that we can do too to help boost confidence and encourage our best.
Here's how:
1). Start with Clearing the Mind:
Sounds simple, but not always easy! One way to begin the process is to do a couple âbox breathsâ before high pressure or competitive events. Itâs simply inhaling for 5 seconds through their nose into their diaphragm, extending their stomach, holding for 5 seconds, exhaling for 5 seconds through their mouth, and holding for 5 seconds. So, in for 5, hold 5, out for 5, hold 5. They should be sitting or standing up straight, be comfortable and in alignment.Here's why it works.
Research has proven that breathing exercises can change the pH of our blood, change blood pressure, and stimulate the parasympathetic nervous system which is the one that calms us down. This type of breathing also activates the Vagus nerve, which helps
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Focus > Rule Your Morning. Rule Your Day.
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Itâs nerve wracking to wake up with barely enough time to get out the door, and unfortunately it can set the stage for their entire day to be uncomfortable and unproductive.
There are a few habits to Rule Your Morning so teens can get their day off to a great start.
Of course, being able to Rule Your Morning involves ruling your bedtime. I know itâs sometimes nearly impossible to get a solid and needed 7-8 hours of sleep per night, but those late nights should be the exception and not the rule. If itâs happening night after night, itâs time to evaluate the where the night time is going and consider making some adjustments. Weâll talk more about the science behind the importance of sleep in the coming weeks.
When you get up:
1.)Â Stretch.
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Move around a little and do a few stretches, it will help you wake up and get ready for their day. World-class athletes always have a warm-up, and getting ready for your day is no different if you want to
Focus > World-Class Habits for Teens: The Pre-Game Ritual
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Pre-game rituals are tools that help world-class performers to be calm and focused during situations that are important to them.
The great thing is: You donât have to be an Olympic hopeful to use Rituals to help you do your best, especially when you are under pressure and the outcome matters.
Here are a few tips, so you can set up a ritual that helps you rise to the occasion:
1. Fuel Up.
Do you have a favorite pre-game snack or meal? If there is something that you eat and/or drink in the morning or before you compete that sits well with you and gives you good energy, try making that part of your ritual.
2. Look Sharp.
Do you have a favorite article of clothing? If so, having it ready to go before an important test or competition can help you to get ready to perform your best.
3. Get Focused.
Think about listening to music, journaling, or anything you can do to be calm and focused before an event. Be sure to set a positive intention w
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Confidence > It's Time! (Secrets to Help Teens Step Outside Their Comfort Zone)
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There is a common misconception that being world-class is reserved for the elite few.
We canât all be in the top .01% at work or in our sport, but we can learn how to think like those who are.
The result?
We start to make consistent progress at whatâs important to us even after setbacks, failures and disappointments. One secret to get the ball rolling is to be at peace with getting outside your comfort zone.
According to Dr. Anders Ericsson, an international expert on the science of expertise and the author of Peak (amzn.to/2uXOX1Q), getting outside of your comfort zone is one of the most important factors in "purposeful practice."
Keep the following in mind if you want to dream big, do small and make consistent progress on being amazing at whatâs important to you:
1.) Try Something You Couldnât Do Before.
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Maybe youâre told to try a two-handed backhand to improve your tennis game, or at work you need to take on new responsibilities. In
Confidence > 1 Confidence Hack You Can Start Right Now
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You work extremely hard to prepare for high-pressure or competitive situations, and itâs incredibly frustrating when results do not measure up to your effort.
There is one thing you can do to help boost confidence and encourage your best when it matters: Set Intentions.
Hereâs how:
Intentions are things that you can or will do empower you to focus (thatâs a bonus!) and believe in yourself. This increases your self-efficacy (your belief about your capability to produce designated levels of performance that exercise influence over events that affect your life.) For example, âAt 4:00-4:30 p.m. today I will spend 30 minutes compiling research for a presentation.â So, the outcome of the presentation is uncertain, but there is certainty surrounding your preparation and execution.
Why it works.
Setting Intentions gives you control over whatâs important to being able to do your best. Itâs also an internal accountability system. World-class athlet...
How NOT to Set Dumb Goals
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In 1976, Steve Wozniak suggested to Hewlett Packard (his employer at the time) the idea of creating a personal computer. He was rejected, so he and his friend Steve Jobs got to work themselves on their dream of individual creativity for each user.
Martin Luther King had a dream that someday we would all be equal.
When Michael Phelps was 7 years old, he had a dream that there were no limits on what he could achieve.
Did these world-class performers meet all of the criteria of S.M.A.R.T. goals (specific, measurable, attainable, realistic, timely)? No. They dreamt big and worked every day like that dream was possible, even through massive setbacks and failures.
Here are a couple of reasons why YOU should dream big too:
1.) Â Broad to Narrow:
When you dream big, are more optimistic, and shoot for the stars. You are more aware of opportunities that present themselves. This broad awareness may lead you to be more confident and throw your hat
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Smart Strategies to Get Better ... QUICKER!
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Do you, anyone you care about, or anyone you influence ever feel like the effort is there but the results are not?
Maybe there is something important, but going after it doesnât happen because "Iâm not smart enough, tall enough, senior enough, pretty enough, male enough, worthy enough"...etc.? Itâs been proven in science that YOU ARE ENOUGH to make progress towards anything thatâs important to you. You just need the proper tools and the willingness to put in the work.
Hereâs a tool and a couple tips to get you started.
Download the FREE Deliberate Practice Worksheet:  Use this new worksheet when you want to accelerate your progress for something important to you. How much you practice matters, but even more important is HOW you practice.
The following tips are based on research done over the last three plus decades by Dr. Anders Ericsson, the research scientist and expert on the science of expertise. If you would like to further your under...
3 World-Class Secrets to Train Your Brain
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Itâs very common for us to judge ourselves based on other people's sizzle reels rather than what's real. We don't see the struggle, insecurities and messiness of others. Rest assured, it's there at any level whether an amateur athlete or Olympian, whether an intern or CEO, or whether a new mother or the household CEO of 4 teens.
So, how do we focus on progress not perfection to be world-class at what's most important to us?
Today we are going to focus on one thing you can do to get started: Practice saying Affirmations daily.
Consider that we become what we constantly tell ourselves. Evidence-based research shows that affirmations, actually change the brain on a cellular levelâin other words, what you think about mattersâa lot.
âThoughts have a direct connection to your health.â says Dr. Joseph Dispenza, author of Physics, the Brain and Your Reality.
Here are a couple tips for you to use Affirmations to be world-class at what's most impor...
3 Secrets to Use Disruption as a Superpower (Mentally and Strategically)
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We all face the threat of someone or something disrupting our status quo. The mere thought of disruption can be paralyzing or it can be a secret weapon. With the proper mindset and tools, you (or your team) can take control to use disruption as a superpower.
I had the opportunity to catch up with Michael Alf of the Disciplined Disruption Podcast. Here are a few of Michaelâs rules to be proactive surrounding disruption, so you can capitalize on an uncertain situation. In future episodes, I will talk about the mindset and planning required to execute these amazing tips:
- Developing the proper mindset is a vital component when it comes to planning for disruption. One of the biggest challenges as businesses, industries and roles are changing is: âHow do I expand my tool belt to be as prepared as possible?â The answer to this question starts with being confident in whatâs possible and having the mindset to make clear and actionable progress even ...
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