026 Observations: How To Set a Monthly Goal?

Hypoarousal – what is it in a performance context? It is our freeze response, when our mind and body shuts down when we are faced with significant pressure, at least in our own minds.

In today’s episode I discuss with Ruth Chiles, author of The Focal Dystonia Cure how athletes and performers who experience this freeze response can help themselves.  Ruth goes on to share some practical tips that can hugely benefit many people.

Key Learnings

• Brainspotting an approach developed by a New York psychologist called David Grand helps to rewire parts of the brain so that people can respond differently in specific situations.
• In a performance context, we spend a lot of time in survival mode which can impede fluidity, enlarge muscles and inhibit your fine motor skills.
• Practicing interoceptive awareness exercises can be very helpful for self-regulation.
• Centering practices can calm our nervous system.

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Connect with Ruth Chiles

Website

Book: The Focal Dystonia Cure: Powerful and Definitive Practices to Completely Heal Yourself

Ruth Chiles on Facebook

Ruth Chiles on YouTube

Relevant Podcast Episodes

Ep014: Alessia Bruno – The Yips, Crashes, Trauma in Sport there is hope for Athletes

Ep092: Dr James Hegarty – ACT in Sport, Improving Performance through Mindfulness

Ep131 David Charlton – How to Deal with Self-Criticism using Self Compassion – FINAL PART

Ep142: Alessia Bruno - Is Striving for Perfection a Good Thing in Gymnastics?

Ep156: Ruth Chiles – There is Hope: How to Overcome Focal Dystonia

Relevant Blogs

Blog: Helping a Critical Child When You’re a Parent

Blog: How to Support an Angry Young Athlete

Using ACT and Mindfulness to Improve Your Sporting Performances

Why You Should Meditate To Improve Your Sport Performance?

Guided Mindfulness Meditation Practices with Jon Kabat-Zinn

In today episode, I'm joined by former international cricketer and Senior Leadership Coach, Jeremy Snape. Jeremy and I discuss pressure, where he explains why our brains can be hijacked and hinder our performance.  He also shares some great advice on using pre-shot or pre-performance routines as a way of mentally preparing yourself to execute your skills.

Key Learning Points:

• Our brains are built for safety.
• Seek to focus on your body, breathing and self-talk to help you stay in the moment.
• Understanding how you can remain calm and instinctive will help you perform at your best under pressure.
• To slow yourself down and focus on the “next ball only” is a helpful psychological approach.

Connect with Jeremy Snape

LinkedIn

Website

Inside The Mind of Champions Podcast

Connect with David Charlton

Sign Up to The Mental Edge

Join David @ The Sports Psychology Hub

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Relevant Podcasts

Ep042: Mark Bennett MBE – Characteristics of High Performance Athletes

Ep091: Jarrod Leathem – How to Transfer Your Cricket Skills to Matches

Ep 081: Stuart Wade – Mental Toughness in Combat Sports

Ep115: Jeremy Snape – Mental Strength to Succeed: Learning Lessons from International Cricket

Ep219: Brian Hemmings - Golfers: How To Improve Your Putting With A Quiet Eye Approach #BITESIZE

For More Resources for Cricketers

Blog - Make Bowling Simple by Avoiding these 3 Common Mental Game Errors

Blog - 5 Tips if you fall into the TRYING TOO HARD TRAP when bowling

Blog - Mental Preparation for Bowlers in Cricket 

Blog - Being an Intelligent Batsman can be a Problem

Blog - Batting with a Quiet Mind

In today’s short episode, Dr Paul Gorczynski who has worked with the International Olympic Committee (IOC) shares his knowledge of mental health literacy in particular offering some excellent advice for decision makers in organisations who are looking to develop and implement mental health literacy strategies. 

Key Learnings

• Mental health literacy refers to the knowledge and understanding of mental health.  It can play a part in helping people to recognize signs and symptoms of mental illness.
• Mental health literacy involves understanding causes and risk factors, and signposting to appropriate resources and support.
• In organisations mental health literacy projects can help to shift cultures in relation to how mental health is viewed.
• Incorporating mental health literacy into the values and mission of organisations can take time.

Connect with David Charlton

Sign Up to The Mental Edge

Join David @ The Sports Psychology Hub

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Connect with Dr Paul Gorczynski

Website

Email

Relevant Podcast Episodes

Ep158: Paul Gorczynski – How to Develop and Implement Mental Health Literacy Strategies

Ep159: Dr Andrew Shafic – How To Prevent Burnout In Elite Professional Football To Maximise Performance

Ep177: Lisa Avery – How to Help Young People Develop a “Can Do” Attitude

Ep205: Dr Carl Bescoby – Rehabilitation And Returning To Sport: How To Support Injured Athletes

Ep207: Nicole Posner – And Breathe: How To Prevent, Manage and Master Difficult Conversations

Relevant Blogs

Blog – Make Better Decisions to Help Your Sport Performance

Blog – 5 Ways to Create a Psychological Safe Sporting Environment

Blog – 3 Tips to Deal with Bullying in Sport

Blog - Creating a Mentally Healthy Sporting Environment

Blog - Life After Professional Sport and its Challenges

Many golfers get drawn into overthinking situations and overanalysing technique which leads to indecision and a lack of trust in putts and shots.  Overtime, some players can then become overly anxious and nervous trying to control their movements and misplacing their focus.  When putting this can be a big issue for many golfers especially when faced with short putts.

In today’s short bite-sized episode Dr Brian Hemmings shares with you a very helpful and solution-based approach that can make sure that you don’t fall into this trap when he talks about quiet eye training. 

Key Learning Points:

• A large part of a sports psychologist’s role in helping golfers is developing positive relationships.
• Quiet eye training is very helpful for improving short putting.
• Where do you focus when putting? At the target or on your hands or putter?
• Keeping your eyes on the back of the ball past impact is an important factor in good putting.

Connect with Dr Brian Hemmings

LinkedIn

Website

Golf Psychology Coaching Certificate - PROMO CODE - David Charlton

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To Listen to Other Useful Podcast Episodes

Ep017: Gio Valiante - How to Play Fearless Golf

Ep101: Compilation - 25 Mental Game Secrets to Improve Your Golf

Ep118: Dr Bob Winters – How to Help Golfers Overcome their Mental Game Challenges

Ep160: Brian Hemmings – Golf Psychology: What You Can Expect and Why It Can Help You

Ep167: Karl Morris - How To Manage Your Emotions To Improve Your Golf #BITESIZE

For More Resources so You Can Shoot Lower Scores on The Golf Course

10 Mental Game Tips from Leading Experts to Improve Your Golf

Do you try too hard on the golf course?

Golfers Mental Scorecard

Golf Psychology FAQs

Psychology of Golf Library

In today’s short BITE sized episode HCPC Registered Sport Psychologist, Michael Caulfield tells me about the challenges and pressures that elite professional football brings whether you are a manager or player.  He shares his thoughts on what mental toughness is in this environment as well as offering insights into his role as a Sport Psychologist when working with and supporting managers in the English Premier League.

Key Learning Points:

• Rejection and dealing with losses can be uncomfortable yet is something that we all face.
• Mental toughness in elite professional football comes in two forms: off the pitch – and being able to deal with the scrutiny and immense criticism that will come your way.  On the pitch it is to have the courage to still want the ball when you or your team is having a difficult time.
• When working with big names being comfortable in your own skin is essential.

Connect with Michael Caulfield:

Email: michael@justcaulfield.com

Michael Caulfield on X

Connect with David Charlton

Sign Up to The Mental Edge

Join David @ The Sports Psychology Hub

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Helpful Podcast Episodes

Ep111: Michael Caulfield – How to be an Effective Sports Psychologist in Elite Professional Football

Ep146: John Nassoori – What Is The Role Of A Sports Psychologist In Football?

Ep151: Compilation – Football Psychology: 50 Ways You Can Improve Your Performance

Ep188: Gary Curneen –  Helping Soccer Coaches Reflect On Their Approach #BITESIZE

Ep209: Felix Lehmann – How To Create Better Decision Makers On The Football Pitch

Other Valuable Soccer or Football Resources 

Goalkeeping Psychology | Mental Skills for Goalkeepers 

Soccer Psychology | Mental Skills for Football

Youth Sports Psychology | Mental Skills Training for Kids and Parents

Frequently Asked Questions about Football or Soccer Psychology

Frequently Asked Questions about Goalkeeping Psychology

Marginal gains is an approach that was created by Dave Brailsford with British Cycling which led to many years of success.  It’s an holistic approach where you can reflect on your habits and behaviours, looking for small 1% improvements to ensure you give yourself a better chance of success. 

In this short episode double Olympian and now, a motivational speaker and executive coach Chris Cook tells me about his experience of implementing a marginal gains approach.  The emotion associated with such innovation and the results too.

Key Learning Points:

• How can I swim 2 lengths of the pool faster was a question Chris often asked himself with the help of a Sports Psychologist.
• It helped him simplify his approach and question why he did what he did on a daily basis.
• Being triggered by something often is caused by some sort of inner conflict.  Seek to explore it.

Connect with Chris Cook

Website

LinkedIn

Connect with David Charlton

Sign Up to The Mental Edge

Join David @ The Sports Psychology Hub

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To Listen to Relevant Episodes to Improve Your Rest and Recovery

Ep110: Dan Steele - How to Increase Mental Fortitude: Secrets from an Olympian

Ep140: Chris Cook – How to Improve Your Mental Strength: Secrets from an Olympian

Ep213: Sandro Forte - How To Set Yourself Up For Success In 2024?

Ep214: Ellen McDermott - How To Create Helpful Eating Habits To Benefit Your Sport Performance

Ep215: Fenwick Ridley - How Ice Swimming And Cold Immersion Can Help You Take Control Of Your Destiny

Other helpful resources to help you learn how to perform better

Handout: Marginal Gains Refining Your Approach

Blog: Do You Really Want to Succeed

Blog: 12 Reasons Why You Won’t Achieve Your Potential

Blog: 9 Tips for Children from Olympians

Download THE FOCUSED ATHLETE CHECKLIST

Commitment is the ability to make and keep our promises which some people can find difficult.  Especially as our journeys are often littered with challenges whether that is injuries, loss of form, loss of confidence or technical difficulties.  In these moments, some athletes work harder but not smarter.  Some cultures promote this “you’ve just got to work harder” attitude too and ignore the importance of rest and recovery.

Therefore, this short bite sized episode, is all about educating you on why rest and recovery can aid your performances.  Where well-esteemed strength and conditioning coach, Nick Grantham, talks about rest and recovery and how you can go about prioritising methods to help you stay in peak condition in the long term and be able to keep those promises that you made to yourself.

Essential Learning Points 

• In team sports an individual’s needs can sometimes be overlooked.
• It’s important to understand if your recover strategies are working for you.
• Coaches should prioritise athlete input and collaboration for optimal performance.
• Providing athletes with autonomy in recovery choices can increase motivation and self-belief.
• Nick developed the Recovery Pyramid with Mark Jarvis to provide a logical structure for recovery interventions in sports.

Connect with Nick Grantham

LinkedIn

Book - The Strength and Conditioning Bible

Connect with David Charlton

Sign Up to The Mental Edge

Join David @ The Sports Psychology Hub

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To Listen to Relevant Episodes to Improve Your Rest and Recovery

Ep015: Nick Grantham – Essential Elements of Rest and Recovery

Ep065: Dr Amy Izycky – Encouraging Mentally Healthy Cultures in Sport

Ep138: Nick Littlehales – Why do the Mentally Tough see Sleep and Recovery as Important

Ep214: Ellen McDermott - How To Create Helpful Eating Habits To Benefit Your Sport Performance

Ep215: Fenwick Ridley - How Ice Swimming And Cold Immersion Can Help You Take Control Of Your Destiny

Other Helpful Resources

Blog: How Mentally Healthy is Your Clubs Sporting Environment

Blog: Does Your Warm Up Influence How You Perform?

Blog: Using ACT and Mindfulness to Improve Your Sporting Performances

Blog: Why You Should Meditate To Improve Your Sport Performance?

Download THE FOCUSED ATHLETE CHECKLIST

On this episode of Demystifying Mental Toughness, David talks to Team GB Ice Swimmer, and Owner of H2O Trails, Fenwick Ridley.  We chat about ice swimming and mental toughness, cold water immersion and it’s effects on the mind and body.  How cold water can have a positive impact on mental health and help you embrace the feelings of discomfort.

Feel free to tune in!

Key Learning Points:

• Mental Toughness comes from someone who has got very specific attributes including perseverance and a high level of focus.  As well as a balanced perception, understanding that it's going to be okay and I've got the right tools with me to do whatever you want to do.
• Reading the body's signals is vitally important when you are an ice swimmer. Understanding your hydration, fuel, sleep, stress and recovery.
• Cold water is great at tackling inflammation and improving mental health.
• Ice swimming can be very peaceful.
• It’s very easy to get in your own way, cold water can help you overcome your inner voice.
• Cold water helps you get comfortable being uncomfortable.

Connect with Fenwick Ridley

Fenwick Ridley - Instagram

H2O Trails Website

Connect with David Charlton

Sign Up to The Mental Edge

Join David @ The Sports Psychology Hub

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Relevant Podcast Episodes

Ep214: Ellen McDermott - How To Create Helpful Eating Habits To Benefit Your Sport Performance

Ep213: Sandro Forte – How To Set Yourself Up For Success In 2024?

Ep210: Anna Parker-Naples - Why Breathwork is so Powerful

Ep185: Mark Bennett MBE: Commitment: Leisure Athletes vs Performance Athletes #BITESIZE 

Ep140: Chris Cook – How to Improve Your Mental Strength: Secrets from an Olympian

Relevant Resources on Breathwork, Relaxation and Deliberate Cold Water Immersion

International Ice Swimming

Website: Dr Susanna Soeberg - The Soeberg Institute

Video: Professor Andrew Huberman and Dr Susanna Soeberg: How to Use Cold & Heat Exposure to Improve Your Health

Video: Novak Djokovic and Wim Hof discuss Cold Therapy and Breathing Exercises

Video: Fenwick Ridley | 5 Degrees and Below

In this episode, Ellen McDermott an Elite Professional Cyclist and Performance Nutritionist, shares her journey from novice to becoming an elite professional cyclist, taking part in the 2023 World Gravel Championships in Italy.  She discussed challenges that she has faced and how she has dealt with them.  She also shares why a well thought out nutritional plan is vital to optimise your performance and recovery.  We talk about ideas that can aid your knowledge on nutrition for endurance sports, as well as other sports too.

Enjoy tuning in!

Key Learning Points:

• Ellen’s typical training week at present is between 20-25 hours.
• The use of isotonic gels for endurance sports is explained to optimise performance.
• Managing the intensity of training and executing a recovery strategy is vital in endurance sports.
• Understanding where your inner voices is directing you is a helpful skill to master.
• A mentally tough cyclist can command the space in a bike race.  They wouldn’t get bullied and would also make clear decisions during the race to benefit their performance.
• GAA, football and rugby players should consider how they keep hydrated and learn more about carbohydrates to improve their energy levels when they perform.

Connect with Ellen MCDermott

Instagram

Ellen McDermott Performance Nutrition Website

Connect with David Charlton

Sign Up to The Mental Edge

Join David @ The Sports Psychology Hub

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To listen to relevant podcast episodes

Ep033: Aly Dixon – Mental Toughness Lessons from a World Champion

Ep048: Natalie Hurdley – How to Build Mental Toughness through Powerlifting

Ep066: Marilyn Okoro – Mental Health and Resilience: Lessons from an Olympic Medalist

Ep110: Dan Steele – How to Increase Mental Fortitude: Secrets from an Olympian

Ep140: Chris Cook – How to Improve Your Mental Strength: Secrets from an Olympian

Other Helpful Resources

Blog: Do You Really Want to Succeed

Blog: 12 Reasons Why You Won’t Achieve Your Potential

Blog: 9 Tips for Children from Olympians

Blog: Coach Development - Helping Athletes Overcome Fear of Failure

Today, in our first episode of 2024 I am joined by Sandro Forte, an inspirational professional speaker, author and successful entrepreneur.  We discuss Sandro’s view on success and how to go about setting your goals for 2024.  He also shares with you how to view obstacles and challenges this coming year, as well as sharing how he copes with his “little voice” and overthinking.

Enjoy tuning in!

Key Learning Points:

• Success is relative and can mean different things to different people. It's about achieving outcomes, not necessarily extraordinary ones.
• Focus on the process, not the outcome. Outcomes take care of themselves when you get the process right.
• Use "goal cards" to write down goals in present tense as if already achieved. This trains the subconscious mind.
• Avoid the "discouragement club" - people who give reasons not to do things.
• Mental toughness can be learned through repetition and discipline.

Connect with Sandro Forte

LinkedIn

Sandro Forte Website

Connect with David Charlton

Sign Up to The Mental Edge

Join David @ The Sports Psychology Hub

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To listen to relevant podcast episodes that link to goal setting

Ep098: Jon Bartlett – Do You Know Your Why? 

Ep134: David Charlton - Observations: 3 Things That Stop You Achieving Your Goals

Ep140: Chris Cook – How to Improve Your Mental Strength: Secrets from an Olympian

Ep144: Jon Watkins – Mental Strength: What You Can Learn About Resilience From The Special Forces

Ep206: David Charlton - How To Help Footballers Play To Their Optimum In Big Matches

Relevant blogs and resources to help you achieve your ambitions

Blog: How to Find Your Why 

Blog: How To Learn From Last Year 

Blog: What Did You Learn From Last Year? 

Blog: Make Better Decisions to Help Your Sport Performance including VALUES LIST 

Motivation for Sport Quiz