The world's top athletes achieve success not just through physical training, but through rigorous psychological coaching. The good news is that the mental techniques used by elite sports stars are equally relevant and effective in everyday life. Here are four secrets from sports psychology you can use to improve your focus, confidence, and performance:
1. Reframe Nerves as Excitement
When you feel nervous or anxious—a totally normal response—the natural tendency is to try to "calm down." However, telling your body to go from a state of high arousal (anxiety) to a state of low arousal (calm) is ineffective. Instead, try this technique: tell yourself, "I am not nervous; I am excited."
This works because both anxiety and excitement are states of high arousal. By reframing the feeling, you shift it from a negative emotion that hampers performance to a positive emotion that helps you feel confident and ready for the challenge. As Sir Chris Hoy, Britain's most decorated Olympian, advises, never use the words "nervous" or "anxious"; use "exciting" and "adrenalized."
2. Don't Do All the Work Yourself (Ask for Support)
While athletes must learn self-care, they also understand the importance of allowing others to support them. There is no shame in getting help when trying to achieve a difficult goal; in fact, asking for support is a sign of strength.
Kenyan long-distance runner Eliud Kipchoge, who famously broke the two-hour marathon record, did not do it alone. He had help from 41 pacemakers and the energy of thousands of cheering spectators, whom he specifically asked to be there because he knew he could run better with their support. Identify who you can ask to support you in your own life, whether it's for a work project, studying for an exam, or pursuing a personal goal. Positive support is priceless.
3. Mentally Rehearse (Visualization)
Many top athletes use visualization techniques before a big event to increase motivation, build confidence, and improve performance. This mental rehearsal involves running through the event in your mind as realistically as possible.
Make it Realistic: Visualize the expected sounds (like a crowd), smells (like freshly cut grass), and physical sensations.
Imagine Success: Sprinter Dina Asher-Smith noted that she often visualizes the final race and runs through it in her mind, emphasizing that you "kind of have to win, or else there's no point."
Prepare for Challenges: Identify potential mental challenges and visualize how you would overcome them.
Before a big presentation, job interview, or exam, visualize exactly how you would like it to go so that when you face the real event, you are fully prepared.
4. Talk to Yourself (Self-Talk)
Negative thoughts reduce confidence and happen to everyone, even the greatest athletes. The technique to overcome this is self-talk, which is literally talking to yourself. This has a surprising effect on performance, helping to control anxiety, build confidence, and provide focus.
Top athletes often use small, positive phrases like: "You got this," "I can do this," or "You are ready." The greatest example is Muhammad Ali, who was famous for saying, "I am the greatest." He admitted he repeatedly said this phrase to himself long before he actually achieved that level of success. When your brain tells you that you can't do something, use self-talk to remind yourself that you are ready and capable.
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