Post By: CoachNelson57 | Thursday, May 14, 2020

sport psychology performance STRESS confidence

“No risk it, No Biscuit”.

To get anything you want in this life you're going to have to take a risk; and in order to take a risk you must have the confidence to succeed. If you lack or would like to improve your level of confidence, look no further than the P-I-G!

Positive Self-Talk:

Without a doubt, the most important person you will talk to today is yourself. It is estimated that we have around 60,000 thoughts per day, and the majority of those are negative. As Henry Ford once said, “he who thinks he can and he who thinks he cannot are both correct.” While positive thinking does not guarantee success, self-doubt or internal criticism is 100% effective at contributing to a poor self-image and a false perception about our own talents and reality. Positive self-talk and affirmations statements are the first step needed in building optimism.


Creating or re-creating positive experiences in your mind is another way to enhance confidence and can also lead to improved tangible performance. In fact, studies show that every minute spent visualizing success, is worth seven minutes of physical practice. Best demonstrated during a study at The University of Chicago, researchers separated a basketball team into three groups: Group one did not practice; Group two physically practiced by shooting basketballs for 30 minutes a day; and group just visualized shooting (and making) baskets for 30 minutes, however did not touch a basketball. At the end of 30 days the group who shot baskets improved by 24% while the group who made baskets only in their minds improved by 23%.

Goal Setting:

When used effectively, goal setting not only improves confidence but also has shown to have a 90% positive effect on overall performance. Unfortunately many people fail to obtain their goals; commonly expressing things they hope to accomplish, however failing to foster a plan on how to do so. Antoine de Saint-Exupery summed this strategy up best by saying, “a goal without a plan is just a wish.”

To enhance or build confidence, use these Mindurance principles and remember to think of the P-I-G:

Positive Self- Talk: The next time you catch yourself being negative, give your self the best chance to succeed by switching your internal dialogue to something positive. Saying things in your own head like, “I'm looking forward to this” or “I've got what it takes” fosters confidence and causes you to trust in your own preparation, strengths and abilities.

Imagery: Everyday spend just a few minutes mentally playing a few tracks off of your greatest hits album or and watch your own highlight film in your head. Studies have shown that an imagery practice of simply five minutes per day can lead to increased confidence and performance.

Goal Setting: More important than setting goals is the process of writing down and striving to accomplish daily SMART (Specific, Measurable, Adaptable, Realistic, Timely) tasks/procedures. Starting with the end in mind, identify things within your control that if completed on a daily basis, would eventually add up to you achieving your goal. The self-satisfaction that comes from knowing you took a step closer to whatever it is you truly want, builds confidence and a lasting work ethic.

Crossing that task off of our daily to-do list, knowing you did something and knowing that each day you took one step closer or at least tried to your goal. To help with confidence keep checking out the daily sports performance psychology articles and/or schedule on demand performance coaching with one of Mindurance's certified on demand performance coach.