mental toughness how to exercise the mind a 10 minute work out for all to achieve better personal...
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Mental ToughnessHow to exercise the mind
A 10 minute work out for all to achieve better personal
performanceBy James Woodbine
ILM Level 7 Leadership Coaching and Mentoring
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Session Outline
• Brief background into Mental Toughness (MT)• History of Mental Toughness Training• 10 minute MT programme• Goals • Solution focus
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Mental Toughness
“The quality which determines in large part
how people deal with challenge, stressors
and pressure .... irrespective of prevailing
circumstances”
Performance – explains up to 25% of the variation in individual performance
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ComponentsMental Toughness has 4 components:
Challenge
Control
Commitment
Confidence
Which can be combined to provide an
overall measure of Mental Toughness
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Coaching – application in structured models
OSCAR GROW Mental Toughness Scales
Outcomes Grow Control (Life)CommitmentChallengeConfidence (Abilities)
Situation Reality Control (Life & Emotions)CommitmentChallengeConfidence (Abilities & Interpersonal)
Choices Options Control (Life)CommitmentChallengeConfidence (Abilities & Interpersonal)
Action Way Forward
Review Control (Life & Emotions)CommitmentChallengeConfidence (Abilities & Interpersonal)
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History of MT Training
• Sports Based
• Psychological roots
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10 Minute MT programme
Centering Breaths
6 – 2 - 7
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Performance Statement
• Leading with your mind
‘Pink Elephant Blue Trainers’
• Performance Statement
‘Listen first; then decide, be swift and confident’
• Construction - Handout
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Personal Highlight Reels
• 3 Reels – each 1 minute long -successGuidelines• Camera Angles• Pay attention to details• Frequent and Brief• Beginning to end• Emotional Feel they way you want to feel – arousal
states• Replay until you get it right• Give credit where credit is due• Operate at game speed
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Practice
• What camera angle did you visualise from?
• What things did you see?
• What did you hear?
• What did you physically feel?
• Emotionally what did it feel like to be successful?
• Did you give yourself credit for performing well?
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The Identity Statement• ‘Self Image’ – the level of success a
person believes they are capable of achieving
• Create Your Statement – I am…….1. What is your foremost strength you possess (or want
to) that proves you can achieve greatness?
2. What do you ultimately want to accomplish in your career?
3. Put both parts together (use the present tense).
This is you identity Statement
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Golden Rules of Goals
1. Process Goals produce results
2. No Excuse, go public
3. Keep goals alive and live the dream
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3 Levels of Goals
• Ultimate Goals – what you want to accomplish
• Product Goals – result orientated
• Process Goals – What it takes
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Keep Goals Alive
1. Write down one specific thing that you as a manager or coach would like to improve in you next session.
2. Now write down one thing you can do differently in you next session that would help you make the improvement you just made.
Personal Rewards- Material & Experiential
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Solution Focus
• Solution focused sailing
• + 1 Concept