MotivationMotivation::The Fuel for SuccessThe Fuel for Success

John P. Sullivan, Psy.D.John P. Sullivan, Psy.D.Sport PsychologistSport Psychologist

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Ideal Performance StateIdeal Performance State

Intense focusIntense focus Present orientation – in the momentPresent orientation – in the moment Confidence in your abilitiesConfidence in your abilities Calmness/relaxationCalmness/relaxation EnergeticEnergetic Enjoyment/fun/joyEnjoyment/fun/joy Alert/self-awareAlert/self-aware

Compiled from Ravissa, Miner, Loehr Compiled from Ravissa, Miner, Loehr

The Complete AthleteThe Complete Athlete

Emotional Excellence

Mental Excellence

Physical Excellence

MotivationMotivation

Why are some motivated while Why are some motivated while others are not?others are not?

Motivation requires energy Motivation requires energy focused in two dimensions focused in two dimensions --DirectionDirection is choosing particular is choosing particular goals over othersgoals over others

- - IntensityIntensity is the fuel necessary is the fuel necessary to achieve the goalto achieve the goal

Motivation BasicsMotivation Basics

Intrinsic and Extrinsic Intrinsic and Extrinsic MotivationMotivation

Direct and Indirect MotivationDirect and Indirect Motivation Sense of ControlSense of Control Personal NeedsPersonal Needs Can’t be seen but is FELT!!Can’t be seen but is FELT!!

Thinking Affects Motivation!Thinking Affects Motivation!

Feelings/Emotions

Behavior/PerformanceThoughts

SMART Goal SettingSMART Goal Setting

Specific – Make goals specificSpecific – Make goals specific Measurable – Can you measure your Measurable – Can you measure your

progress?progress? Adjustable – Can you modify your Adjustable – Can you modify your

goal based on progress?goal based on progress? Realistic – Make sure the goal is a Realistic – Make sure the goal is a

‘stretch’‘stretch’ Time oriented – Determine dates by Time oriented – Determine dates by

which you’d like to achieve goals which you’d like to achieve goals

Goal Setting LadderGoal Setting Ladder

Set short-term, Set short-term, medium range, and medium range, and long-term goalslong-term goals

Conduct a Conduct a ‘roadblock ‘roadblock analysis’ of analysis’ of potential barriers potential barriers to goal to goal achievementachievement

Mark your progressMark your progress

Additional Goal Setting TipsAdditional Goal Setting Tips

Goals should be positive Goals should be positive Goals should be precise – Set dates Goals should be precise – Set dates

by which you want to achieve by which you want to achieve specific goalsspecific goals

Goals should be manageable – Don’t Goals should be manageable – Don’t get overwhelmed by setting too get overwhelmed by setting too many goals at oncemany goals at once

Write down your goals – It makes Write down your goals – It makes them more realthem more real

Final Words on Goal SettingFinal Words on Goal Setting

Goal SettingGoal Setting

A A Combination Combination of team and of team and individual individual

goals goals maximizes maximizes motivationmotivation

BE RELENTLESSLY POSITIVEBE RELENTLESSLY POSITIVE

Provide Positive Provide Positive FeedbackFeedback

Maintain Responsibility Maintain Responsibility for Successfor Success

Acknowledge Growth Acknowledge Growth PointsPoints

Find Find FunFun in What You in What You Do!Do!

Visualize SuccessVisualize Success Emphasize Emphasize

Performance Over Performance Over OutcomesOutcomes

Motivating CommunicationMotivating Communication

Be positiveBe positive Sandwich any Sandwich any

criticism criticism between between positive positive feedback/ feedback/ positive positive instructioninstruction

Keys to Communicating EffectivelyKeys to Communicating Effectively

Listen effectivelyListen effectively• Don’t interruptDon’t interrupt• Maintain good eye-contactMaintain good eye-contact• Paraphrase the message to encourage Paraphrase the message to encourage

your athleteyour athlete

Keys to Communicating EffectivelyKeys to Communicating Effectively

Express yourself correctlyExpress yourself correctly

- Tone and body language - Tone and body language communicate more than the words communicate more than the words we usewe use

- Remember to be positive- Remember to be positive

- Keep in mind: ‘Would you rather be - Keep in mind: ‘Would you rather be right or effective?’right or effective?’

Patterns of MotivationPatterns of Motivation

The Learned Helpless The Learned Helpless AthleteAthlete

The Fear of Failure AthleteThe Fear of Failure Athlete The Fear of Success AthleteThe Fear of Success Athlete The Perfectionist AthleteThe Perfectionist Athlete The Under-Achieving AthleteThe Under-Achieving Athlete

Learned Helpless AthleteLearned Helpless Athlete

Redefine success Redefine success •Focus on performanceFocus on performance

Chart improvementChart improvement Focus on short-term goalsFocus on short-term goals Be positiveBe positive Arrange opportunities to succeedArrange opportunities to succeed

Fear of Failure AthleteFear of Failure Athlete

Provide consistent approval Provide consistent approval for both winning and losingfor both winning and losing

Encourage learning from Encourage learning from losseslosses

Help emphasize the process Help emphasize the process over outcomeover outcome

Fear of Success AthletesFear of Success Athletes

Provide a focus on goalsProvide a focus on goals Provide preparation for being Provide preparation for being

#1#1 Help them to visualize Help them to visualize

successsuccess Encourage and support both Encourage and support both

winning and losingwinning and losing

The Perfectionist AthleteThe Perfectionist Athlete

Emphasize a strong association Emphasize a strong association between strong workouts and between strong workouts and recovery recovery

Reinforce enjoymentReinforce enjoyment Create an environment of Create an environment of

process over outcomeprocess over outcome Encourage balance in their livesEncourage balance in their lives

The Under-Achieving AthleteThe Under-Achieving Athlete

Establish a verbal Establish a verbal commitment/contractcommitment/contract

Educate about the effort- Educate about the effort- success ratio success ratio • (Success = Ability + Preparation + (Success = Ability + Preparation +

Effort +Will)Effort +Will) Stress self-improvementStress self-improvement

John P. Sullivan, Psy.D.John P. Sullivan, Psy.D.Chief ConsultantChief Consultant

Phone: (401) 258-6754Phone: (401) 258-6754Fax: (401) 874-5010Fax: (401) 874-5010jpsnc@earthlink.netjpsnc@earthlink.net

Consultation for Mental Health Concerns, Sports Performance Enhancement &

Performance Psychology

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