section iii: motivational factors

Closing the GapSection 3: Mental Factors

Chapter 12: MotivationChapter 13: Goal SettingChapter 14: Diseases of MotivationChapter 15: IntensityChapter 16: Motivation Dip

Closing the GapChapter 12: Motivation

“Do you know what my favorite part of the game is? The opportunity to play.”

Mike Singletary-Hall of Fame NFL Linebacker


What is Motivation?

Motivation is the ________you do something.

WHYREASON

It is what compels you to act and reason you act in a certain way…


Misconceptions About Motivation

Motivation is the same as Intensity….

Intensity is an Action…Motivation is the “Why” he or she plays so hard!

Positive Thinking Solves Motivation Problems

More complex, deeper issues have be dealt with.

We are born with Motivation

Awareness can lead to learning and increase motivation. It can be changed!


Two Kinds of Motivations:

Extrinsic: Caused by External Factors* An Athlete views their participation as a means to an end.

The driving force is the end; the performance result is paramount.

Intrinsic: Caused by Internal Factors•An athlete views their participation as the reward.

• love the competition, playing, opportunity to improve oneself, mastering a skill is the driving force, physical feelings like the

“runner’s high”


Research shows that

Extrinsic Motivation WILL produce results….but…with some flaws. What happens when the “external” no longer is there?

Intrinsic Motivation leads to highest and most consistent levels of performance because the “fuel comes from within”.

Highest Performers have SELF motivation. External motivators are temporary and not long lasting. Motivation must come from within. Don’t Blame to Coach (or anyone else) for not motivating you. YOU need to motivate yourself.


Sam Bradford when asked what he did with his first million dollar paycheck:

“I always wanted and bought a ping pong table” Do you think he played football for the money?

Daniel Pink: “Drive”….money can actually decrease motivation. Once needs are met, money it causes a lack of motivation because there is the expectation/attachment. The driving force is the product, not the process.


The climate and it’s definition of “success” is the most important factor when trying to increase motivation.

A mastery orientation (improve oneself) vs. performance orientation (improve for others/external factors)

Focusing on the joy & passion of performing your activity, ironically, is the best way to receive external rewards…even, though it is not the

driving force.


Class & Journal Activity:

Please get in groups of 2 or 3.You and your partner are team/group leaders.

What would like for your teacher, coach, or boss to know about motivation.

Can you develop strategy (“game plan”) for them to follow that would best motivate your team.

Please give rationales to support this a “marketing” strategy.

•Form it & write it.• Share it.


Pop Quiz: CLICK HERE FOR VIDEO

http://www.youtube.com/watch?v=qt6hqQ6hOkA

Closing the GapChapter 13: Goal Setting

Goals will give a direction.

“If you don't know where you are going. How can you expect to get there?”

- Basil Walsh

Sun and stars used for direction…Maps are used for direction…Compass is used for direction…GPS is used for direction…. Can you imagine being dropped off in a open ocean without the stars, compass, map or a GPS?


“An unwritten goal is only a wish” -Unknown

CLICK HERE FOR VIDEO

http://www.youtube.com/watch?v=by8piHm4FU0


Goals are tied to TIME & EMPHASIS

TIME:

Long Term Goals: Aim to achieve over a long period of time.

Short Term Goals: Aim to achieve over a short period of time.

Start with “Long Term Goals”…then break them down into smaller chunks (Short Term Goals)

Procrastination may be attributed to not setting short term goals.

Start with the “today” and let them add up over time. JUST DO IT!

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex, overwhelming tasks into small manageable tasks, and

then starting on the first one.” - Mark Twain

“Eat that Elephant one bite at a time” -Unknown


Goals are tied to TIME & EMPHASIS

EMPHASIS:

Outcome Goals: The ultimate result of what you want to accomplish. “To be a champion”

Process Goals: Your path; what YOU will do. They are things you can control. “Working hard and implement practice plan (performance goal)” * A goal that can be measured and tied to the process and outcome goal is called a “performance goal”. Performance goals can be measured.

Outcome Goal: Lose 10 lbs.Performance Goal: 2000 daily calories or 6 servings of veggies a day.Process Goals: Eat more veggies and fruits.

Focus on the Process Goal since you can control those elements.


Use both Time & Emphasis to Achieve your GoalOutcome gives you direction…Process moves you toward


Goals Should be:1.Be measurable.2.Be difficult, yet attainable.3.Be kept track of (recorded).4.Have a deadline.5.Be Visualized.

SMART GoalsS = Specific - not vague.M = Measureable - can be counted.A = Action Oriented – focus on the process of what you will do.R = Realistic – difficult, yet attainable.T = Timely-a deadline.


Journal Entry / Class Activity

Partner Up!

Fill Out SMART GOAL Worksheet

Share with our class your plan for your goal!

Closing the GapChapter 14: Diseases of Motivation

Motivation is can be a great mystery since some have it, some lose it, some never had it, and some don’t care.

Sometimes taking a Medical Approach to finding motivation problems will help us overcome motivation “diseases”:

•Look at Symptoms•Determine “illness” or causes•Treat and Cure; find solution

GROUP UP: You are the Doctor: Determine Cause & Treatment/Cure for each disease.


LEARNED HELPLESSNESS: “learning” to be helpless“What is the use? I might as well not even try”

Phase 1: Dogs learned to jump over wall when light flashed followed by electric shock

Phase II: Dogs were strapped & could not jump over wall when light & shock were given.

Phase III: What happened when straps were removed?

Dogs continued to just take the shock.


LEARNED HELPLESSNESS for AthleteMostly attributed to feelings of Loss of Control

Symptoms: Low intensity & effort, attributing loss to “luck” or opponent’s unfair skill, easily gives up, expects to lose.

Cause: Loses often, often plays against higher skilled players, low maturation, success is only attributed to “win” or “lose”

Cure: Redefine “Success”, Measure performance against self, Develop short term goals for small successes, succeed in daily practice.


FEAR OF FAILURE

Most common, deals with a preoccupation with the “perceived” consequences of losing.

A feeling of anxiety due mainly to having a performance based identity. “I’m good if I win; I’m bad if I lose”

Winning & Losing defines the athlete as a person.


FEAR OF FAILURE

Symptoms:Excuses before, during, and after a performancePreoccupied with what other thinkPreoccupied with an opponent’s reputation or rankIndecisiveness with strategy or skillFeelings of non controlPsychosomatic illness (mentally develop an injury)Performance anxietySusceptibility to sickness due to stress


FEAR OF FAILURE

CausesExtrinsically motivatedConditional acceptance/love from parent and friendsFear of being unworthyInappropriate use of rewardsIdentity is based solely on activity/sport

Single sport vs. multi sportExperiencing failure is a new experienceFear of being ordinaryPerfectionism: failure is a sign of lack of discipline


FEAR OF FAILURE

CuresUnwrap identity from performance

Proper communication after a win or lossThe person is not the performance

Not a lesser or better personEmphasize you still have value.

Learn from losingRemove emotion and look at weaknesses as learning toolLearn patienceLearn persistenceLearn from mistakes

Goal SettingEmphasize process goals and not outcome/performance goals


FEAR OF SUCCESS

The Athlete focus’ on negative aspects of being successful. For example, “people will expect me to win every time.”

“Pressure to win again, & again, & again.”


FEAR OF SUCCESS SymptomsAvoids competitive situationsLetting up during competition

Losing focusNarrow comfort zone

Uncomfortable with attention that comes with successHappy with status quo (being mediocre)Comfortable with being in second placeMental barriers-cannot see self as a champion


FEAR OF SUCCESS CausesUnrealistic expectations from othersUnrealistic expectations from selfAfraid of responsibility of being #1-role model pressureFriends or teammates becoming jealous or envious CuresAdhere to personal goals, not expectations from othersAnticipate and prepare for being number 1Expand the comfort zone. Image of self as #1

Fake it until you make it…Walk/Talk like a ChampionPlay YOUR own gameRemove your “identity” from success.

You still are you (win or lose)


PATHOLOGICAL PERFECTIONISM

LINK TO VIDEO

http://www.youtube.com/watch?v=NQEd8fZUGsg



Taking Perfectionism to the extreme. Someone who is

obsessed with things always being perfect and in order

that it becomes a detriment to them and those around

them. Often called, “Type A” personality, or Anal

Retentive.



Symptoms:

NEVER satisfiedOver trainingBurn outGuilt associated with rest or happiness

Causes

Identity tied directly to performanceOthers around you never satisfied with your performanceIrrational achievement orientation: “Nothing is EVER good enough”



Cures

Positive associations with mental and physical rest

True value of training takes both work and rest.

Smell the Roses…appreciate what you have done and enjoy your

successes

Focus on process and not the outcome

Enjoy getting there…enjoy the path-the daily grind

Keep visual indicators of progress, like charts, graphs, statements

Positive, rational self talk

Practice GRATITUDE


UNDERACHIEVEMENT Naturally gifted person who still has a huge “gap” between ability and performance. They fall short because no real effort is given.

Symptoms

Lack of work ethic: LazyLacks pride from accomplishing goalsLives in past; fails to look toward the future

If we’re not moving forward, we actually moving backwardUnprepared for the next level of competitionNegative effect on teammates due to lack of commitment


UNDERACHIEVEMENTCausesEverything comes easy; naturally gifted without effortSuccessful without hard work

Could it be the competition?Early physical maturation CuresVerbal commitment from person to changeTeach that effort = success

Emphasize process is more important than what is accomplishedGoal Setting: raise the bar much higherExpand Time Orientation to include futureEmphasize competition is with self

Others may be too easy and encourage complacencyEmphasize to step up as a leader and be a contributorBecome TEAM oriented


Journal Activity

Write a reflection on a motivational disease you

may have had or currently have. What were

your symptoms? What do you think caused it?

What was the solution to improve your

motivation?

Closing the GapChapter 15: Intensity

“Some people run a race to see who is the fastest. I run a race to see who has the most

guts.”

“To give anything less than your best is to sacrifice the gift.”

“Someone may beat me, but they are going to

have to bleed to do it.”

Steve Prefontaine


Simple to understand; Extremely important to successful performance

Become Focused, determined.Take Action.


How can you increase your intensity? It is a matter of attitudeIt is a matter of commitmentMake the decision to do it every day during preparation.Draw upon your passion and love for the sport.Plan to play hard, aggressive, and be competitive.


“Fatigue makes cowards of us all.” -Vince Lombardi

During the game: How to combat fatigue from draining the energy of intensity? Concentrate on the technical aspect of the performance

Focus the mechanics of running and not the pain in the body

Use Self TalkRemind yourself how hard you’ve work and you

love this feeling During Training or Practice: How to give consistent, daily effort.

Set Daily GoalsUnderstand to practice “game like” and be competitiveUnderstand the concept that one will play like they

practice

Closing the GapChapter 16: Motivation Dip

Have you’ve ever felt like you’re done? Don’t seem to have the same passion to drive you? You are probably experiencing a “Motivation Dip.”

This is natural for a person who is passionate about an activity.

“If it is worth doing, there is probably a “dip” - Seth Godin


Should you Quit or Stick?

FACT: Most people quit.

Fighting through this motivational dip could be the difference in becoming a success since most DO quit.

A better understanding of what may be happening will better prepare you to make good decisions.

Three Kinds of Motivational Dips You May Experience.


Improvement levels or goes down in time.

One way to look at The Dip is that it is your friend because:** It shortens the field**Is a great opportunity to test yourself**It is natural and MUST happen and that great things are on the other side.**Real accomplishment exists when not everyone can do it.


Working Hard and there are no results

What to do?

•Guard against view that it is a waste of time. •Work the process; believe that it is helping you.•Reflect if other things are getting in the way. Too much other stuff going on? FOCUS.


Success Early and Then A Drop Off

Maybe the “uncontrollable” played a factor in early success and you are starting to level off.


“Tennis has a Dip. The Difference between a mediocre club player and the regional champion isn’t

inborn talent-it’s the ability to push through the moments where it is easier to quit.”

- Seth Goodwin

you are starting to level off.Is “Failure” just the bottom of the dip?


Quitting while in The Dip is usually a short term decision-and a bad one

Three Questions to Ask Before Quitting ** Why Am I Panicking?** Who Am I Trying to Influence?** What Sort of Measurable Progress Am I Making? Try to remember the long term goal & the why…keep your eye on the prize. Decide in Advance When to Quit. Make it on YOUR terms.** What are the conditions that must exist for you to stop?

If you are making a snap judgment; it is probably the wrong one.

section iii: motivational factors

Education

motivation dip

driving force

diseases of motivationchapter

internal factors

external factors

physical feelings

positive thinking

performance result