“Oh, that was bad!” “Man, I’m slow,” “What’s wrong with me, run faster!” “God…I can’t do this.”
Allow me to introduce you to yourself as…Self 1, better known as, your Critical Voice. Such a judgmental and bossy voice — a voice that’s hard on you when you make mistakes, it’s not forgiving, and not objective. This voice tightens you up in the midst of self-criticism.
Do you recognize that voice inside you? Of course, you do — we all do it. But does it feel good to criticize yourself? that is the question. And does it motivate you. Orrr does it cause you to doubt your abilities. And moreover, is this how your coach talks to you…? If so, maybe imagine silver duct tape over his/her mouth, because those critical messages are not instructional, nor encouraging.
Now, consider your other self, Self 2 – the body, the performer, The Doer. (Not a voice.) Self 2 is often overpowered by Self 1, because your critical voice tells your body what to do and does not trust your body’s ability to perform. Self 1 tries to force things, it tries too hard, and that creates tension and an inner battle. You, my friend, battle yourself. And an inner battle tightens, it obstructs, it stops free-flowing movement, and therefore, kills your performance.
Self 2, The Doer, learns best through sensory experiences: seeing, feeling, listening, while performing. What does a basketball player FEEL in her elbows, wrists, and fingers when she shoots a free throw shot? Is it quick? Abrupt? Extended? Fluid? What does a gymnast SEE before, during, and after she jumps backward to do a backflip?
Put your attention on what you SEE and FEEL during your performance. Be in tune with the sensory experience and you will be in tune with your body. Not distracted. But very focused.
SENSORY EXPERIENCE BRINGS FOCUS: Being aware of sensory experiences keeps you in tune with your body, therefore, more connected to Self 2, The Doer. And that gets you out of the critical mode, the doubts, the nervousness, and INTO FOCUS. Get connected to Self 2. Leave the critical voice behind. Be clear and positive for best performance by connecting to your body.
USE YOUR BRAIN – BECOME AWARE OF YOUR THOUGHTS: How do you connect to your body? The trick is this: First, you need to PUMP UP AWARENESS. Use your brain! Become very aware of your critical voice. What does it say? Learn how your mind works, because once you recognize what’s happening – what your train of thoughts sound like – that’s how you can stop the negative and critical messages. Then shift into a clear, positive, and powerful mind that cooperates with your body. Start playing [in your mind] positive messages about yourself and what you want to do. The prize of learning awareness is to be able to change your thoughts, which changes your whole approach, which of course effects your performance. Again, you will perform better when you use your brain to think positively and stay in tune with your body.
Use your brain in a strategic manner, practice awareness, observe your performance, play positive messages. Because…your brain IS a muscle!
STEPS TO BECOMING AWARE AND PERFORMING YOUR BEST: Here are steps and exercises, that you can practice daily. I guarantee, once you put effort toward being aware, your attitude and performance will improve.
1. First, sit with paper and pen and think… Ask: What do I say to myself when struggling in practice? Write down the criticisms and negative messages you tell yourself.
2. Second, create a list of positive things you can say to yourself. Statements that are true. Like…I am fast, or I am strong, or I am good. Any message that someone has said about you and/or you know to be true about yourself. Say these messages to yourself. Like a mantra.
3. When practicing, put your attention on your thoughts. Listen to Self 1’s critical comments. Then stop them. Either use a mental Stop Sign. Or see and hear a ringing bell. That means STOP or ALERT! then change to your positive messages.
4. Observe. Learn to use your awareness to observe your own performance with no judgment. Observe your moves calmly, not emotionally, just note facts. For instance, “I kicked to the right,” makes you aware of what you did. It’s not a judgment. It’s a fact. And with that information, you can then say, “I’m going to move my leg in a straight line forward, kick straight.” This is instructional. Assertive in a positive way. Accurate. Not emotional or critical.
5. Put your attention on what you SEE, FEEL, and HEAR. While you perform, create a fully-alive sensory experience. Don’t let you mind blank out. Focus on what you see and feel in moments of performing. Examples: I saw my hands hold the ball, I saw my leg kick straight, I felt my head tilt back, I felt my arms stretch up. See. Feel. Be in tune.
1. Write down and learn about the critical messages you say to yourself.
2. Make a list of positive, true statements about yourself.
3. During practice, listen to your critical voice and stop it – change to positive messages.
4. Observe your performance with no judgment, no emotion. See what you did, then give clear instructions to your body to make adjustments.
5. See, feel, and hear while you perform. Know what your body is experience through sensory perceptions. Note what you experience. Get into the experience.
Once you practice and do these steps, over and over, you will become less tense and more analytical. You will be using your brain in a strategic manner. You will trust your body is doing its best. You will be self-encouraging and, absolutely maintain a higher energy and free-flowing action. You will perform better!
I like the model of Self 1 and Self 2. Thanks to W. Timothy Gallwey, who wrote “The Inner Game of Tennis: the classic guide to the mental side of peak performance.” It’s an excellent book! I suggest you read it, if at all interested.
I hope this helps you. Send me any message if you’d like to!
reach, sweat, believe,
If you’d like assistance in learning mental skills – learning how to perform your best – reach out, contact me. This is what I love to do.