Our sports stars take their resilience training as seriously as they do their physical training. A top tennis player will tell you that their mental side delivers 70 per cent or more of their success.
Johanna Konta, Wimbledon’s rising star, says that her resilience and the ability to close matches was once a regular weakness. She says her transformation is due in part to putting in the number of hours a week of mental training that respect this 70 per cent.
Andy Murray, World no. 1 tennis player and Dylan Hartley, the 2017 England rugby captain, also talk about how mental work has helped them become leaders.
It’s the same for we business people. We need to be able to stay the course in the tough times, stay focused, have patience when it goes wrong and bounce back. Resilience also gives us better control of our emotions, more energy and enables us to make better decisions.
So, how much time do you personally spend working on your mind-set?
Here are the quick and quirky resilience tips that have emerged from our sports stars over the past week:
- Work out where the thoughts come from. You try to find a number of beliefs – I need to win, I don’t want to make mistakes, what happens if I lose? – and you replace those with more positive thoughts.
- Of course you have a number of tools you can use to relax. Breathing exercises. Visualisation. You visualise a positive outcome – not winning a match but a small step like a corner where you want to serve.
- Trigger words you can say in your head; words that keep you thinking positively – ‘keep fighting’, ‘you can do it’ ‘that point doesn’t matter’.
- The philosophy is to focus only on things you can control. Not winning or losing control or your ranking but your effort, your attitude. You release the pressure of what you can’t control.
And if all else fails, take Konta’s advice and bake muffins! Great distraction.
KineticFuture runs fantastic resilience courses which help your team tackle their own resilience and mental game challenges. We’ve worked successfully with sales teams to CEOs. Our approach is evidence based, 90% practice and pragmatic. Do give us a call if you’d like to chat through your situation.
Remember last week we asked for contributions to our Resilience Rocks Playlist? We were looking for songs that make you feel strong and ready to tackle the world.
We received lots of replies and it’s been great fun putting together a YouTube playlist, so thank you if you replied. We’re certainly feeling energised in the KineticFuture office!
It’s a real mix of music, from a funky song by Busted, to a crazy video by Mika, opera from Franco Corelli and heavy metal from Hatebreed. It takes all sorts to get you going!
Just go to our YouTube channel to play our Resilience Rocks Playlist Summer 2017.
Here’s the playlist (in order of popularity on YouTube, most played first):
1. Katy Perry – Firework
2. Justin Timberlake – Can’t Stop The Feeling
3. Muse – Feeling Good
4. Mika – Relax, Take it Easy
5. Calvin Harris ft. Pharrell Williams, Katy Perry, Big Sean – Feels
6. The Jam – Town Called Malice
7. Rita Ora – Your Song
8. Arcade Fire – Everything Now
9. Passenger – Young As The Morning, Old As The Sea
10. Luis Fonsi ft. Justin Bieber – Despacito
11. George Ezra – Don’t Matter Now
12. Busted – On What You’re On
13. Penguin Cafe Orchestra – Perpetuum Mobile
14. Pond – Sweep Me Off My Feet
15. Franco Corelli – Di Quella Pira
16. Hatebreed – Live For This
Feel free to send in your suggestions if you haven’t yet, we love hearing from you!
KineticFuture specialises in coaching the communications aspects of leader development. We are lucky enough to coach CEOs to graduate trainees, engineers to creatives in some of the best companies in the world. Call us if you have a communications challenge you’d like to brainstorm.
We thought we’d share with you our recommended reading list from the area of positive leadership and resilience; combining neuroscience, positivity and communications skills. Let us know if you have any favourites of your own to add.
Karen Reivich – The Resilience Factor
Martin Seligman – Authentic Happiness
Shawn Achor – The Happiness Advantage
David Rock – Your Brain At Work
Sonja Lyubomirsky – The How of Happiness
Nancy Kline – Time to Think
Sarah Lewis – Positive Psychology at Work
Ben Hunt-Davis – Does it Make the Boat Go Faster?
Richard Davidson – The Emotional Life of your Brain
Daniel Kahneman – Thinking Fast and Slow
Romilla Ready & Kate Burton – Neuro-linguistic Programming for Dummies
If you would like to know how to ignite people around your own purpose we can help. We coach leadership teams to be exceptional communicators. Contact us to find out more about our bespoke inspirational courses.
Never ones to take ourselves too seriously, we loved this Perpetual Disappointments Diary by Nick Asbury as a great Christmas present idea. Perfect for the super cheerful and positive!
It includes de-motivational proverbs, with personal favourites such as:
“A friend is just a stranger you haven’t fallen out with yet”
“Time is a great healer but you don’t have much of it left”
“When the going gets tough. Tough”
It’s the complete antithesis to any positive psychology or resilience strategies you may acquire on our courses but great fun. London Metro called this “Best Diary Ever” and the Guardian said “cheerfully depressing”.
My other favourites were the personal SWOT analysis with 4 spaces for strengths and 50 for weaknesses (this is a joke!), notable deaths and negative phrases translated into four languages.
Have a fantastic Christmas. See you back here early January.
PS If you’ve just had your PD review and want coaching to help you hit your objectives, we may be able to help. We can work with you on gravitas, warm authority, presentations and positive leadership strategies, one to one and in groups. Just drop us a line if you’d like to talk. Check out our courses here.
I had a really rotten day at work this week. Or so I thought. A few calamities at the end of the day had made me forget the good parts. I’d forgotten yesterday entirely.
Yet when I sat down to write my WWW diary (What Went Well) I came up with a list of 25 things which had gone well; ranging from having a great brainstorm with colleagues in the morning to seeing a double rainbow on my way home. (OK the rainbow might seem cheesy but I am a real nature nut!) It put the bad stuff in perspective and made me appreciate the whole day. I was now in the mood to bounce back and take on the next challenge. And I’m sure my husband was grateful the gloom had gone.
WWW is a technique recommended by Professor Neil Frude, consultant clinical psychologist. He also suggests writing a TLF – Things to Look Forward to. We see this same idea appear again and again in research. These techniques are a great way of boosting your resilience for work and home. The Science of Happiness Study also suggests that thinking about just one positive thing that happened the day before provides an additional 15% in happiness ratio.
Why not give it a go. Write a WWW each day. But to be accurate and for maximum impact, it’s best to write it every three days and also reread past pages.
KineticFuture coaches people on how to use evidence-based resilience strategies as part of our Energising Leadership course. You can use them to lead yourself and lead others more effectively. If you’d like to receive more quick tips on this subject do get in touch and we’ll send you some useful links.