really why you do what you do.I’d like to help you upgrade your performance by going through, one by one, the mental skills that every great athlete and performer uses to help them achieve that level of Mastery Under Pressure. If you really want to be efficient with your time and your energy, you’ll want to seriously think about upping your mental game.
Today’s tip is on the subject of focus. When you become laser focused, that means you are mentally focusing and holding your attention on a singular object or task. No one can focus like that for hours on end. So, it’s critically important for you to be able to tell when you go in and out of focus.
Our minds, untrained, are naturally wild. I’m sure you’ve heard the term, “monkey mind.” We jump around from thought to thought and frequently don’t remember where we were and what we were doing or thinking.
So, if you’re up for challenging yourself and increasing your ability to focus, you need to commit to some training. We focus the best when our body is calm and our minds are clear.
One way to calm the body is through the breath. The breath is the only voluntary mechanism we have to re-set our nervous system. If we add counting to breath awareness, we are now occupying the monkey mind on a task as a way to train it.
Try the following exercise 1-2 times a day and you will find that you will:
1. Recognize quickly when you are in focus and out of focus
2. Become aware of how long you can concentrate fully on a task
3. Notice the best time of day for you to fully engage in particular tasks
4. Be calmer
5. Think more clearly
Inhale for a count of 4
Exhale for a count of 4-6
Inhale for a count of 4
Exhale for a count of 6-8
Inhale for 4
Exhale for 10-12
Every time your mind wanders (and it will), go back to the beginning and start again.
Repeat for 5 minutes in the beginning. You might find it very relaxing and you can increase your time accordingly.
In my next blog, we’ll be building upon this exercise by learning how to initiate the relaxation response.
Remember, when you quiet down the body you slow down the mind. In this way, you can make good, thoughtful decisions.
And if you’d like to learn more and go deeper, be sure to register for the Mastery Under Pressure workshop on October 21st in Emeryville, CA here.
Tina Greenbaum works with executives who want to increase their performance level in high stakes, high-pressure situations. An Optimal Performance Specialist and Sports Psychology Consultant, Tina’s signature program, Mastery Under Pressure empowers leaders and their teams using cutting-edge technology, neuroscience, energy psychology, sports psychology, and current learning theory. To find out where you are on the Peak Performance Scale, go www.masteryunderpressure.net.
- Posted by Tina Greenbaum
- On 26th September 2017
- 0 Comment