The 3-Part Framework for Mental Mastery
Each week last fall, I spent 15 minutes teaching a mindset skill to 103 Division I football players.
These workshops were simple. Designed to teach one skill to be used across several games, with as little fluff as possible. By the end of the 15 minutes, everyone was supposed to have gotten better.
When I design a program like this, I follow a straightforward formula:
First, teach nervous system regulation. Everything else is downstream from being in control.
Second, teach attention command. If you can't pay attention, you won't catch what needs to be fixed - and then be able to fix it.
Third, teach mental skills or cognitive strategies. These are the things you read about athletes doing, like self-talk or visualization, that work best if we're under control and fully present.
This structure gives me a clear plan to execute and framework to follow. It also helps the players understand what they’re getting and where they are in their journey to mental mastery.
For today, try this:
Identify where in the framework you need to improve.
Pick one skill to practice for the next 28 days in that area.
For example, in phase 1: breath work, progressive muscle relaxation, relaxation imagery.
Phase 2: mindfulness, focal cueing.
Phase 3: imagery, self-talk
After 28 days, assess and decide if you should move up the framework or master another skill at the same level.