Will Summer Make Us Forget?

Just a question I have been comtemplating - will the passage of summer make us forget about the problems inherent in college football and the NCAA? It seems that in the past, when strikes have occurred in professional sports, we soon forget and are back paying top dollar to see these teams and athletes compete. We forget how upset or angry we were during the strike and are soon immersed again in the entertainment of sport. Part of it probably for enjoyment and another part to numb out from the daily grind of life. But my sense is the same thing may happen with college football. And I am a huge colllege football fan, working with some of the Ohio State teams and coaches and also being an alumnus of Notre Dame. I do feel that college football and NCAA have far more benefits than costs, but I hope we learn and adhere to necessary changes. We do have to keep college football in perspective - all of us! I remember a minister telling me one time that if you want to make changes in the church, simply do not put money in the collection plate. In the same way, we have to be aware that every time we put money toward college football - whether tickets or jerseys - we are supporting the sport - good and not so good. Thus, if we really want changes to be made, then we need to stand out and back our beliefs with actions, not just words. And even though only a minority inside and outside of college football programs are breaking rules, we all have a responsibility. We need to not treat these individual coaches and players as demi-gods from young ages, hold them accountable to rules, and enforce consequences when necessary and appropriate. These are the true values of college football - the majority of these young ment are done with football after college and enter our worlds - where integrity and accountability matter. Let's enjoy college football, but let's also keep important lessons in mind.

Another Great Read

10-Minute Toughness: The Mental Training Program

for Winning Before the Game Begins

No psychobabble, no self-help clichés, no touchy-feely theories. Whether you're striving to get ahead in business or sports, 10-Minute Toughness is the simple and effective mental-training program to help you make the most of what you've got and give you the extra push you need to go the distance.

Athletic Mind Institute Special Event!

Join Dr. Todd Kays, Sport and Performance Psychologist, President of the Athletic Mind Institute and OSU Consultant and Professor, for a1-day mental training bootcamp on Friday, July 29, 2011 in Dublin, Ohio!

Click here for more information!
Dr. Kays' book, Sports Psychology for Dummies, will be available on-site!

A Great Read!

Ever wonder why some people seem blessed with success? In fact, everyone is capable of winning in life-you just need to develop the right brain for it.


In The Winner's Brain, Drs. Jeffrey Brown and Mark J. Fenske use cutting-edge neuroscience to identify the secrets of those who succeed no matter what-and demonstrate how little it has to do with IQ or upbringing. Through simple everyday practices, Brown and Fenske explain how to unlock the brain's hidden potential.

Mental Mechanics vs. Swing Mechanics

One of the primary reasons you have difficulty transferring your game from the range to the course is due to how you practice. If you are just hitting balls on the range, you are not preparing to play better, you are simply hitting balls. The challenge of golf is to play better and score, not hit balls. If you enjoy hitting balls, then do so. If you want to score and play better golf, then practice better golf.

To play better golf, you need to implement "mental" mechanics with your swing mechanics. Again, just hitting balls involves minimal mental mechanics. Playing tournament golf, however, involves maximal mental mechanics. Therefore, if you want to play better golf and score, learn to incorporate mental mechanics while practicing swing mechanics at the range. For example, if you are just hitting balls at the range, you will get better at hitting balls. If, however, you force focus and pressure while hitting these balls on the range, then you become a better golfer. What are you striving toward - winning or beating balls?

Keep these tips in mind:

Quality, not Quantity:
It is more effective to hit 30 shots on the range, combining swing and mental mechanics than to hit 200 balls without your mind in it. Hit 30 shots with a pre-shot routine, target, and consequence (i.e., $1.00 to someone for every shot you miss).

Careless Practice Leads to Careless Thinking:
If you just hit balls at the range, you practice both careless swing mechanics and thinking patterns. For example, if you hit 100 balls with minimal concentration, you will engrain careless swing mechanics and poor focus. Therefore, bring maximum focus to every shot at the range to develop maximum focus on the course.

The Critical 5:
The five seconds over the ball is the most critical in golf. If you get your head right for these five seconds, you play better golf. With your mind in the right place during this time, you improve your swing mechanics and your ability to win. Make sure you make the most of these five seconds over then ball when at the range.

Two Critical Questions

"Am I Here?" & "Why Am I Here?"

Two Critical Questions

for Athletes Wanting to Maximize Practice

As athletes and coaches, you know the grind and discipline it takes to get better. Many of you, however, do not maximize your practice time or perform in competition as you would like. This lack of focus in both training and competition creates less than optimal performance. In other words, you do not practice with effectiveness and do not execute when it matters most. The two questions that title this piece are simplistic, yet critical, to improving your success.

"Am I Here?"
Even though you train almost every day of the week, how often are you 100% present and focused in practice? How many times are you only 80% focused because you are thinking about matters off the field? If you are like most athletes, the answer is "too often". How you practice is how you perform, so if you are only 80% focused in practice that will be the case in competition as well. Regardless of setting, most failure is due to a lack of being present and focused, so make certain you are before and during every practice. Some actions to help increase presence:
• Make a commitment to be present and rate (1-5) your success after every practice

•Take 10 minutes before practice to "let go" of all matters not relevant to practice

•Journal - write all irrelevant thoughts before practice, leave them in your locker

"Why Am I Here?"
Answering this question can make certain you are practicing with a purpose. How many times do you go to practice without knowing what you want or need to accomplish? You need to be clear on what you are going to accomplish that day - this will make your skills more sharp and effective. And even though your coach may have a different plan, you can still have your own objectives. For example, you can always accomplish mental objectives regardless of the type of practice (like being present and practicing with a purpose). Some things to improve your ability to practice with a purpose:
• Make it a habit to define 1-3 three objectives before every practice

•Evaluate your success in accomplishing those objectives after each practice

•Use a cue word to remind you of your objectives, especially since practice can be long and tiring

Play Smart, Play Hard, Play Well!

Are You Ready to Jump Off the Cliff?

Many athletes train for weeks, even months, only to come to competition and not execute. This is painfully frustrating. They train hard, do all of the right things, but don't perform like they know how. WHY? The problem is the way they mentally view competition.

Athletes train - look at it like running along a high, steep cliff. This is hard, grueling and sometimes tedious work. However, instead of continuing this flow and jumping with exhilaration off the cliff - actual competition - they slow, stutter, hesitate and sometimes stop right before the edge. The exciting part is jumping off the cliff (competition) and running to the edge is the hard work (training and practice). Why do all of the hard work and then not enjoy the jump? Athletes pay too much attention to outcomes, fears, and worries when it comes to competition and let their mental demons ruin it. If you want to perform your best, allow yourself to enjoy and embrace competition, not fear it. The hard part is training; the wonderful part is competition. So begin taking the following steps:

1.Competition is the Reward
It is important to view competition as reward for all of the hard work and training. This is the time to enjoy and trust your skills and training. Many athletes train hard - the real grind - and then are not able to enjoy competing. They allow fear, worry, and focus on outcomes to "rain on the parade". Practice is the hard part; competing is the reward. When you have fun with competition, you perform your best!

2.Stay Focused on the Process
It is easier to stay focused on the process when practicing. As competition approaches, however, numerous athletes turn their focus from process to outcome. They think about winning or losing, ramifications of losing, and the potential reactions of fans and coaches. This focus on outcomes and the resulting anxiety prevents athletes from performing their best. Clear process goals can get you to the edge of the cliff, and maintaining focus on these process goals is what allows great performance in competition - the exhilarating jump from the cliff!


3.Be Task-Oriented in Competition
When competition arrives, athletes' focus needs to be simple. The training and hard work have been done and now it is only a matter of focusing on the task at hand, letting their body do what they have trained it to do. If athletes do start feeling fear and worry, however, they need to use their "go to" keywords to return to the task at hand. These keywords need to be simple, such as "Just compete", "Relax" or "Have fun." Remember, at the point of competition, your skills are in place and are not going to change; it is only a matter of whether you mentally allow your skills to come out and play!

Play Smart, Play Hard, Play Well!

Mental Jumping Jacks

Athletes are familiar with warming up before a game or competition. They run, stretch and perform drills to get their physical bodies ready. Most mistakes, however, are mental and are a direct result of mental tightness before game time. While it is important to physically warm up, failing to prepare your mind results in mental mistakes during competition, especially in the beginning. Athletes and coaches must learn and perform "mental calisthenics" before games to make certain their mental motors are as primed as their bodies.

Get Off to a Great Start
Every athlete and coach knows that getting off to a quick start in competition means a rapid increase in confidence and an edge over opponents. It does not always guarantee success, but it dramatically improves the likelihood of it. If you look at sport statistics, there is a higher win percentage among athletes and teams who take a quick lead. Don't ever underestimate the importance of getting off to a great start - it sets the tone for the rest of the game, week, season and year.

Mentally Stretch Before Bedtime & On the Morning of Competition
Although mental training must be performed throughout the week, the night before and morning of competition is a critical time for mental preparation. Athletes must practice visualization during these times and get their minds in the right place to compete. They may see themselves executing skills, implementing the game plan, or remaining relaxed when under pressure. For example, a tennis player will see great serves right from the beginning; a quarterback will imagine perfect passes in the first series; or a basketball player will picture being an aggressive defender. Athletes' skills are set the day before competition; the only remaining factor is mental. Make sure it is ready.

Perform Mental Jumping Jacks During Physical Warm-UpWhen athletes are going through physical warm-up before games, they should be mentally preparing as well. The mental warm-up needs to be just as efficient and routine as the physical one. Yet many athletes fail to warm up their minds and forget that the majority of their mistakes will be mental ones. Athletes must be thinking about their role, visualizing success, and simplifying the thought process for competition. They need to write their cue word and begin to hone their mental state. For example, baseball players must think about their first at bat, basketball players their first five minutes of defense, golfers must play the first three holes on the range, and tennis players serve out the first game during warm up. These mental calisthenics make certain that athletes' minds are as ready as their bodies.

Play Smart, Play Hard, Play Well!

Book of the Month

According to The Power of Story: Change Your Story, Change Your Destiny in Business and in Life , each person has a story they tell themselves about themselves, which is often flawed and misunderstood by the conscious mind telling it. Loehr shows how these stories define our reality and shows us how to rewrite them and fix ours stories gone awry.

Athletes Have Mental Health Issues Too!

Because we see athletes in the media as bigger than life, we also tend to view them as super human and devoid of problems. Just recently, illegal behaviors have surfaced among some high-profile athletes. Athletes in trouble with the law is certainly not breaking news, but it is important to understand that many times mental health issues drive these behaviors. Although criminal activity may be recent, mental health issues have been there all along, sometimes for many years.


High-level athletes – professional, college, high school and youth - are viewed with such god-like qualities that we often forget they are human beings. This does not excuse their illegal and/or inappropriate behaviors, but it is important to realize that athletes and coaches – no matter how talented – possess mental health issues. The field of sport psychology has been expanding its focus in the "clinical" area, in which mental health and personal problems among athletes and coaches are being addressed. Some of the issues include depression, anxiety, burnout, career transition, marital and family problems, eating disorders, drug and alcohol abuse and anger management just to name a few. As one can notice, however, these are common problems faced by millions of people throughout the world every day, not just athletes. Thus, because athletes possess incredible physical skill does not make them immune to depression, anxiety or a host of other emotionally-related challenges.

Mental health issues are frequently ignored by athletes and coaches because of the stigma being attached to "having a problem" or "seeing a shrink." "Having issues" is viewed as a sign of weakness, and weakness has no place in sports. Although greater acceptance of emotional problems exists in society today, it is not so in athletics. Sports are about winning, success, and not showing weakness. The problem with this mentality, however, is that athletes and coaches ignore mental health issues, and as a result, they grow like bacteria and become worse. Their mental health issues do not go away, and only continue to become worse in most cases. Anytime an emotional difficulty worsens, problematic behaviors resulting from that issue can become more severe. But it is the same with non-athletes – if they struggle with depression or anger management and do not address it, the problem only grows worse and can result in more severe and frequent inappropriate and/or illegal behaviors.

Thus, coaches, athletes and society need to realize that mental health issues are common and not a sign of weakness. In fact, it takes far more courage to address emotional issues than it does to ignore them – talk about strength in athletics! We all need to realize the mental health issues have always been and will always be a part of the human condition, including high-level athletes.

Are You Committed?

The level of commitment you possess and display as an athlete is directly related to your amount of success. All athletes like to think of themselves as committed, dedicated, and willing to do what it takes to succeed. The fact is, however, most athletes are not as committed as they would like to believe. In this article, is it your job to honestly assess whether you are truly showing commitment when it comes to your sport.

"Committed" athletes are willing to do whatever it takes to be successful despite the obstacles. They are dedicated to success above all else and are not deterred in the face of adversity. You may think this is you, but keep reading...Another type of athlete is the "committed until" athlete. They usually do not go to all lengths to be successful, especially where their ego is involved. These athletes show intense dedication, but back down when things do not go their way. They are committed "until" they do not getting the starting position; committed "until" they do not get the minutes they think they deserve; committed "until" one of their teammates calls them out; committed "until" their role on the team is not what they want. Get the picture?

Now that you know the difference, right now, are you a "committed" athlete or "committed until" athlete? It is critical to be honest. Without honesty you will not improve.

It is hard to be a "committed" athlete and we all fall short at times, but you can take the first step today to make the commitment to be committed. This is difficult in the same way that marriage is difficult - you pledge "commitment" no matter what you might face. Unfortunately, many marriages fail because individuals are "committed until" people - committed "until" the pain is too great; committed "until" their partner is not who they thought; committed "until" their partner does not make enough money; committed "until" their partner is not as neat as they want. The list of "untils" goes on and on. 

To be successful, make the commitment to be committed. End of story. To help you remember what commitment looks like, here is a breakdown of what to look for:

Committed Athlete

Dedicated at all costs

Commit to team mission

Commit even when ego bruised

Commit despite pain

Committed Until

Dedicated until not getting what they want

Committed to self over team

Commit only on their terms

Commit only when convenient

Play Smart, Play Hard, Play Well!

What is Your Athletic Vision?

Successful athletes and coaches have a clear vision. This statement is probably not surprising. However, there is a special distinction in the vision of the most elite performers - their vision is not only clear, but they take ownership of it. Anyone can have a dream, but most are afraid to own it because there is a real risk involved in doing so. In owning your goal, you are declaring and acting in a manner in which you are accepting responsibility for the outcome of your goal - for better or worse. You are willing to make mistakes and look the fool, and yes, even in the end, not achieve your vision. But it is inevitable that if you do not take ownership of your vision, you will never accomplish it.
Now is that time of year when many coaches and athletes begin think hard about their goals, and it is now that you have the opportunity to ensure you are not one of those individuals, who, at this time next year sits in regret thinking of what you did not do. So get off your butt and make it happen! Here are some important keys to remember:

1. Find and prioritize your vision - reflect and decide the vision most important to you, the dream or goal that makes your heart beat.

2. Take ownership of your vision - make it clear and vivid. Write it down and share it with important others. If you vision is like a 55-inch High Definition Plasma TV, then you got it. If not, get back to the drawing board and make it clear.

3. Address self-doubts or fears about your vision. Do not run from fear and doubts - bring them into the light and embrace them.

4. Act and behave in ways required to achieve your vision. There are certain things you must do even though they involve risk.

5. Enjoy the ride!

Play Smart, Play Hard, Play Well!

Sports at Christmas Time Can Hurt Family Connections

    The holiday season is supposed to be a time of joy, love and family closeness, but that is not always the case as many of us realize. Families at this time of year can be a blessing and a curse. It is a time of getting together, eating, drinking and being merry. But it can also be a time where togetherness brings up resentments and past hurts. And then add sports into the mix – they can be a cause for celebration, but also a way to avoid communication, maintain emotional distance, and reduce opportunities for love and openness.
   
    Sports are a part of the daily world. I should know – I am a sport psychologist. I do sports for a living. At this time, however, I am left with the question of how sports can be a detriment for families during the holidays. Professional sports are on television during the two "big" days of this holiday season. Many times, instead of talking and sharing with people you have not seen or just spending quality time with people you see regularly, the world of sports takes center stage on the 55 inch flat panel television. Even youth athletics get into the picture with many parents traveling to their child's sporting events on Christmas Day.
   
    Can we give sports a break for even one day? Maybe your family truly enjoys sports during these times and is healthier in functioning, but for numerous people, televised sports is a barrier to healthy family connection and communication (television creates this same block every single day of the year for families, but when is there a good time to communicate and connect if not during this time of year?). I myself will be with family during this time of year and sports will be on the television, but it will be in the background and not center stage. This needs to be a time of connection, not disconnection. I am not suggesting having family therapy, just spending time truly together. I know this can be difficult as television helps to avoid the "pink elephant in the room," but think about connecting – it is closeness with others that is continuously the number one thing that makes people happiest – not money, fame, power or sports.

Sports and Christmas – To Consider

1. Use this time to connect with family, not avoid or block. Sports are easy distractions, but they are on television every single day of the year. Think about giving them a break altogether.

2. Plan games and activities where eye contact and communication are more likely. It may be best to even turn off the television all together.

3. Balance – it is okay to watch sports during these days, but keep your time in check – balance your sports watching with CLOSE human interaction.

4. Step out of your comfort zone – connecting with family can be challenging, but anything valuable usually requires some hard work.

5. Reward – making a positive emotional connection with someone is far more rewarding that any sporting event could ever be.

Sidestepping Common Goal-Setting Mistakes - "Sports Psychology for Dummies" #4

In the last Sports Psychology for Dummies post, (#3), goal setting was discussed. This is an important aspect of increasing mental toughness and athletic performance. However, many individuals encounter problems when setting goals, and four problems in particular seem to be the most common. In order to set effective goals, as previously mentioned, these tips are especially helpful in sidestepping common goal-setting mistakes;

• Setting too many goals: When you set too many goals, in usually results in an inability to accomplish any of them. All of these goals may motivate you and make sense, but too many goals at one time confuses the brain and diffuses energy. Opt to choose the goals that are most important and/or relevant for you and tackle them each in turn. Master one, move on to the next. Avoid trying to accomplish four or five goals at once.

• Failing to set process goals: Setting outcome goals like winning the championship or achieving a certain number of assists is fun, but process goals are the way we make our outcome goals a reality. Process goals, the goals that give us the best chance of reaching our outcome goals, should be the primary focus. If they aren't the desired outcomes simply won't happen.

• Leaving your goals in a drawer: While loads of athletes take the time to set good process and outcome goals, if they fade in to the background once the season begins, they are useless. When you lose focus on the set goals, the chances of accomplishing them are seriously slim. Goals must be a living, breathing part of the individual and team mission. They must be tended to, monitored, adjusted as needed, and revisited at least once a week. Don't lose sight of what you are working so hard for.

• Focusing too much on ego and not enough on mastery: Focusing on ego goals, like the outcome goal of winning, takes vital time away from focusing on mastery goals, or those goals that are all about improving skill and performance, regardless of the outcome. When you focus on mastery goals, you get continually better, even if it doesn't result in a win. These improvements are quantifiable and with this sort of success, the wins are bound to follow! 

For more information on this topic, see chapter three of the book Sports Psychology for Dummies or call me at The Athletic Mind Institute, http://www.athleticmindinstitute.com/.

So What's In It For Me? - "Sports Psychology for Dummies" #3

Achieving and maintaining peak performance through mental toughness is not an easy or short-term goal. This fact was discussed in the last post, which outlined the need for a firm commitment from anyone wishing to obtain such abilities. Many times though, individuals find that high level goals--such as mental toughness--can be intimidating, difficult to achieve, and frustratingly unclear, almost mystic. "Sure," you may think,  "mental toughness sounds great, but what's in it for me and how do I start down this road? And how will I know when I am making progress? How is this measured anyway?" All of these questions are typical and are addressed in sports psychology. What's in it for you is the ability to:

• Manage performance anxiety
• Use visualization and imagery to improve your performance
• Increase and maintain your confidence
• Improve and maintain your level of motivation
• Relax under pressure
• Set and achieve goals
• Manage your energy levels
• Use routines to be consistent in your performance
• Bounce back from injuries and setbacks
• Manage and address conflicts with coaches and teammates
• Focus in critical moments and extend the duration of your concentration 

Sounds great, right? The benefits of using sport psychology to increase mental toughness are many and now that they have been clarified, the next step involves getting started. An important piece of getting started involves setting goals. This may sound quite simple, after all, we all set goals frequently. But the goals to set to increase performance and mental toughness need to be particularly effective, specific, and measurable. Not the "trial and error" approach we see every day, effective goals have certain things in common. Some tips to set effective goals include the following:

• Begin with the end in mind. Figure out what you want to accomplish, and work your way backward.
• Set deadlines and timeframes to keep yourself motivated.
• After setting your goals, make sure you focus on your processes (how you intend to accomplish those goals).
• Make sure your goals are measurable. For example, instead of saying you want to "get faster," say that you want to "improve my 40-yard dash time by 0.3 seconds."
• Set both long-term and short-term goals. Your short-term goals should lead you to your long-term goals.
• Make your goals public. The more people who are aware of your goals, the more people who will be there to support you and hold you accountable along the way.

These types of goals will help keep you motivated, help you know when you are making progress, and help you measure that progress. Effective goal setting is not only a great way to start down the path towards increased athletic performance and mental toughness through sports psychology, but also a great way to demystify the process of achieving it!

For more information on this topic, see chapter one of the book Sports Psychology for Dummies or call me at The Athletic Mind Institute, http://www.athleticmindinstitute.com/.

Africentric Staff have a ball, learn about teamwork at SportsOhio

Dr. Kays and the administration of Africentric Early College collaborated recently to offer a staff retreat held at SportsOhio. Participants learned about increasing their effectiveness and achieving peak performance in the classroom and beyond, as well as taking part in exercises designed to foster maximum teamwork between staff members, administration, and teachers. Dr. Kays continues to consult with the school, aiding their pursuit of all-around excellence.

http://www.sportsohio.org/

Making the Commitment -"Sports Psychology for Dummies" #2

With a clear definition of mental toughness and a desire to enhance it, making the commitment to putting in the work needed to increase it is a vital step. Having seen what mental toughness looks like in action, (see "The Definition of Tough - 'Sports Psychology for Dummies' #1") assessing current levels of mental toughness and making a real commitment to "strengthening what's under the helmet" is necessary if one truly wishes to achieve peak performance. This type of commitment is not, however, a mere statement of intent. Rather, it is a dedication to improving oneself that is repeatedly demonstrated through personal action. Excellence isn't easy, so think of it as a gradual and long-term project. Opportunities to improve mental toughness present themselves many times a day, and it is in capitalizing on these opportunities consistently that long-term gains are achieved.
Also, plan to improve mental toughness in all areas, not just in regards to athletics. This will increase the frequency of opportunities to develop and practice mental toughness, and will create a "spill-over" effect, where mental toughness in relationships, school, and work will spill over into mental toughness in athletics, and increased mental toughness in athletics will spill over into the other areas of your life. Making a list of these kinds of opportunities is a great way to train yourself to recognize and capitalize on them. Here are some examples:

In athletics:

• Battling through an injury to make it back in the lineup
• Holding your teammates accountable to a high standard of excellence and performance
• Not giving up when you don't get a starting position
• Getting better despite not getting the minutes in games you would like to be getting

In school:

• Battling back to raise your grades after a low mark on a test
• Getting it done in the classroom and in athletics at the same time
• Standing firm to your personal beliefs, such as not using drugs and alcohol in the face of peer pressure
• Seeking academic help when you need it

In relationships:

• Saying something that's hard for another person to hear, but saying it with consideration and compassion
• Talking through your anger instead of ignoring it or repressing it
• Putting others first instead of being selfish
• Expressing your hurt or anger assertively and respectfully to your friend about what he/she did or said

These options are but a few of the possibilities that might be seen regularly to increase mental toughness. Making, keeping, and updating a personal list of opportunities is extremely helpful in keeping focused and committed to working at it every day. Achieving mental toughness takes time and dedication. Are you ready to make the commitment?

For more information on this topic, see chapter two of the book Sports Psychology for Dummies or call me at The Athletic Mind Institute, http://www.athleticmindinstitute.com/.

The Ohio State University Women's Golf

Recently, Dr. Kays traveled with The Ohio State University Women's Golf team to South Bend, Indiana and the University of Notre Dame for the second tournament in OSU's fall golf schedule. The journey to Warren Golf Course, located on the 1,250 acre Notre Dame campus, ended with some great competition amongst the multiple participating universities in the William K. Warren Irish Invitational. The team from Ohio State, currently ranked #11 in the U.S., showed much promise in the tournament. Dr. Kays continues to support the Ohio State team with his expertise in the field of sport and performance psychology and by organizing and implementing the team's mental training regimen. Dr. Kays will continue training the golfers and preparing them for the spring season.

Link: OSU Women's Golf

The Definition of Tough - "Sports Psychology for Dummies" #1.

In the field of sport psychology, a lot of time and attention is dedicated to the idea of achieving and maintaining a high degree of mental toughness, and there is a good reason for this. The concept of mental toughness is central to any athletic training regimen, and is integral to consistent peak athletic performance. But while discussions often cover methods to increase this type of toughness, the idea of what mental toughness actually is, is not always spoken of in much depth.
In light of this, and to "kick off" a series of posts based on my work in the new book Sports Psychology for Dummies, instead of delving immediately into tips on increasing mental toughness, the definition of this type of toughness will first be laid out in a little more detail. Later posts will then outline methods that can be applied immediately to help increase it. Comments and questions are welcomed as the series progresses!

What mental toughness is
Athletes and coaches have defined mental toughness as:

• "...not letting anyone break you."
• "...not being affected by anything but what's going on in the game or competition, no matter what coaches, other players, or refs are doing. It's being able to block out what's not important."
• "...doing whatever is necessary to get the job done, including handling the demands of a tough workout, withstanding pain, or touching out an opponent at the end of a race."

Sport psychologists have their own definitions of the term. They say that mental toughness is about:

• Coping extremely well with the many demands (competition, training, school, and lifestyle) that athletics places on you
• Consistently remaining determined, focused, confident, and cool under pressure

Other ways to think about mental toughness are:

• Having an unshakeable belief that you can do something
• Staying focused in big moments
• Maintaining persistence and commitment amidst challenges
• Coping well with pressure
• Controlling your emotions
• Never giving up
• Fighting back after a tough loss
• Looking fear in the face

Having read through the previous thoughts on mental toughness, a clearer picture of the idea should begin to form. My favorite definition however, and the definition written in my book, is "the ability to fight and challenge yourself to become better, especially during tough times."
It is also important to remember that mental toughness can be developed where it is lacking, and can ebb and flow where it exists. It isn't static. With an awareness of what mental toughness is, one can begin work to develop this vital asset.

For more information on this topic, see chapter two of the book Sports Psychology for Dummies or call me at The Athletic Mind Institute, http://www.athleticmindinstitute.com/.

Book of the Month

Truly the manual of a winner! Simply put, this book covers the principles of success. This is what you need to know to achieve it both individually and within a team. The manual serves as a guide not only for sports, but for life, and is a fantastic resource for all!