ELITE ATHLETE | PERFORMANCE COACH | P.E. TEACHER
When selecting a keyword that embodies peak performance for this blog, "Trust" was my initial choice. However, I have recently reflected on a concept that resonates deeply with me: transition. This term refers to how we shift from one state of mind to another—whether from positive to negative, focused to distracted, or calm to anxious. The ability to navigate these emotional transitions is crucial for maximising peak performance.
When faced with unmet expectations, how quickly do you adjust and try again? Is it one day, two days, one month, or even six months? The duration of this adjustment significantly impacts your performance; the longer it takes to recover, the longer it will be before you can perform at your desired level. While acknowledging feelings of disappointment and failure is essential, we must avoid dwelling on them, as it can hinder our performance.
Digestion Time
Transition can also be viewed as "digestion time"—the period it takes to shift from a negative mindset to a more positive and productive one. Reflecting on my athletic career, I recognise that many trials and tribulations have impacted my performance. I categorise these challenges into two groups: external and internal factors.
External Factors
External factors are primarily beyond our control and often unchangeable, requiring us to adapt. Examples include competitors' performances, weather conditions during competitions, or even the illness of a beloved pet. While we cannot control these factors, how we transition to an optimal performing mindset is fundamental to our growth and success.
Internal Factors
Internal factors should be our primary focus, as they are aspects we can directly influence. If my emotions lead me toward negativity, I can choose to adopt a positive mindset. It’s important to experience feelings of disappointment, sadness, or grief for loved ones who have passed. However, the hard truth is that in high-pressure situations—such as competitions, interviews, or exams—the shorter the emotional recovery time, the faster we can return to peak performance. Research supports this notion; a recent study published in the *Journal of Applied Psychology* found that individuals who effectively manage their emotional transitions are more resilient and perform better under pressure.
Methods to Cultivate a Positive Mindset
Here are several methods to help us return to a positive and healthy mindset:
- Practice Gratitude: Begin each day by listing three things you are grateful for to shift your focus toward positivity.
- Mindfulness and Meditation: Engage in mindfulness practices or meditation to center your thoughts and reduce anxiety.
- Physical Activity: Incorporate regular exercise into your routine, as it releases endorphins that improve mood.
- Positive Affirmations: Use positive affirmations to challenge negative thoughts and reinforce a positive self-image.
- Connect with Supportive People: Surround yourself with friends or family who uplift and encourage you during tough times.
- Set Small Achievable Goals: Break larger tasks into smaller, manageable goals to create a sense of accomplishment.
- Limit Negative Influences: Reduce exposure to negative news or social media that contribute to a pessimistic mindset.
- Engage in Hobbies: Spend time on activities you enjoy to foster creativity and bring joy back into your life.
- Reflect on Past Successes: Remind yourself of previous challenges you have overcome to boost confidence and resilience.
Living with a positive mindset is essential, especially in the face of adversity. By employing strategies to transition from negativity to positivity, we empower ourselves to confront challenges head-on. It is crucial to acknowledge our emotions and allow ourselves to feel, but equally important is our ability to adapt and rise above. When we cultivate a resilient mindset, we enhance our performance and enrich our lives, ensuring we can thrive even in difficult times.
Michael Jordan, one of the greatest basketball players of all time, said, “I have failed over and over and over again in my life, and that's why I succeeded.” While I'm sure Jordan's digestion time varied with his failures, do you think he dwelled too long on setbacks?
Next time, let’s embrace how amazing and unique we all are!
