Self-Talk Skill #3: Sport-Specific Affirmations with Zoe Frank, Graduate Student - Sport and Performance Psychology at National University

Hello! Welcome to the Monkey Mind Newsletter where we provide you with the tools to be a more successful and resilient athlete and human. 

TOPIC
Harnessing the Power of Sport-Specific Affirmations

In the high-stakes world of sports, mental strength can be the difference between victory and defeat. Just ask Olympic gold medalist Simone Biles, who has spoken about the power of positive self-talk in moments of immense pressure. During the 2024 Olympics, when she faced overwhelming expectations, Biles leaned on affirmations to center herself and maintain her focus. This approach not only allowed her to navigate challenges but also reminded her of her incredible capabilities. Now, let’s explore how you can create and utilize sport-specific affirmations to elevate your performance.

What are Affirmations?

Affirmations are positive statements you repeat to yourself to reinforce a desired belief or outcome. They work by rewiring your brain to focus on positive outcomes and reduce the impact of negative thoughts. This practice can improve self-esteem, increase resilience, and enhance performance by creating a positive mental framework. 

Crafting Sport-Specific Affirmations 

For affirmations to be effective, they need to be relevant and specific to your sport. Here are ways to craft your own sport-specific affirmations: 

1. Identify Your Needs: Consider the areas where you need the most mental support. Is it maintaining confidence, focus, resilience, or motivation? 

2. Be Positive and Present: Phrase your affirmations in a positive light and in the present tense. Instead of saying, "I won’t get tired," say, "I play strong the entire game." 

3. Keep Them Specific: Tailor your affirmations to your sport and specific skills or challenges most relevant to your performance.

4. Make Them Believable: Ensure your affirmations are realistic and believable to you. They should inspire confidence, not skepticism. 

Examples of Sport-Specific Affirmations

• "I am a strong and capable runner." 

• "I have the skills to outplay my opponent." 

• "I glide through the water with ease." 

• "I serve with accuracy and power." 

• “I am focused and composed on the balance beam.”

• “I sprint with speed and precision on the track.”

Reflect on Your Own Experiences

Think back to a time when you faced a critical moment in your sport—maybe it was right before the starting gun of a race, standing on the free-throw line in a tied game, or stepping up to the plate with the bases loaded. What was going through your mind at that moment? Were you focused and confident, or did doubt creep in?

Now, consider how that moment might have changed if you had replaced those doubts with positive affirmations like "I’ve trained for this," or "I am ready and capable." How different might your performance have been if you shifted your mindset to believe in your ability to succeed?

By reflecting on these moments, you can start to identify patterns in your thinking and learn how challenging negative thoughts could help you perform your best when it matters most.

MENTAL PERFORMANCE TOOL
Incorporating Affirmations into Your Routine

To maximize the effectiveness of your affirmations, integrate them into your daily routine and use them strategically during key moments of doubt or stress: 

1. Morning Routine: Start your day with a set of affirmations. This sets a positive tone for the day ahead. 

2. Pre-Training: Recite your affirmations before practice to mentally prepare and focus.

3. During Training: Use affirmations to stay motivated and tackle challenges as they arise. 

4. Pre-Competition: Repeat your affirmations before a game or race to boost confidence and reduce anxiety. 

5. Moments of Doubt: Whenever negative thoughts creep in, counter them with your affirmations to reset your mindset. 

Benefits of Using Sport-Specific Affirmations 

Using sport-specific affirmations can lead to several benefits, including: 

• Increased Confidence: Affirmations help build a strong sense of self-belief. 

• Enhanced Focus: By reinforcing positive thoughts, affirmations keep you focused on your goals. 

• Improved Resilience: Affirmations can help you bounce back from setbacks and stay motivated. 

• Better Performance: A positive mindset translates into better physical performance. 

Practical Tips for Using Affirmations 

Here are some practical tips to help you get the most out of your affirmations: 

• Be Consistent: Make affirmations a regular part of your routine. Consistency is key to their effectiveness. 

• Believe in Them: Say your affirmations with confidence. The more you believe in them, the more powerful they become.

• Personalize Them: Tailor your affirmations to fit your current individual needs and goals. 

• Visualize Success: Combine affirmations with visualization. Picture yourself succeeding while reciting your affirmations. This will be discussed in the next part of the series! 

Conclusion 

Sport-specific affirmations are a simple yet powerful tool that can enhance your mental strength, boost confidence, and improve your performance. By creating a list of positive affirmations relevant to your sport and repeating them daily, especially during moments of doubt or stress, you can develop a resilient and focused mindset. Embrace the power of affirmations and watch them transform your athletic journey, helping you achieve your full potential both on and off the field.

CONTRIBUTOR
Zoe Frank, Graduate Student - Sport and Performance Psychology at National University

Zoe Frank originally from Wisconsin discovered her love for sports. She participated in various sports including soccer, cross-country, and track & field. Zoe moved to Arizona for college and graduated from Arizona State University in December 2023 with a Bachelor’s degree in Kinesiology and a minor in Psychology. 

During this time, through UCLA Anderson School of Management, she was a part of IMPACT Learning Institute where she worked on a project and gained mentorship from Dr. Carrie Hastings, sport psychologist of the Los Angeles Rams and owner of private practice Sport Psychology.

Currently, pursuing a Master’s degree in Sport and Performance Psychology at JFK School of Psychology at National University, focusing on Applied Mental Performance.

As a former athlete, Zoe is dedicated to empowering athletes mental skills to enhance their performance, helping them reach their goals with confidence. She believes in the power of the mind through personal experience and is passionate about sharing her knowledge to bring the best out of others.

If interested in learning more about Zoe and the power of mental skills training, you’ll find her information below.

Instagram: @sportpsychperformance

Email: [email protected]

LinkedIn: linkedin.com/in/zoe-frank-530b5124b

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