As a mindset coach, I've seen firsthand how the mental state of an individual can dramatically influence their performance. On the day of competition, it's not just about the physical preparation you've done leading up to this moment—it's about cultivating a strong, focused, and resilient mindset that will carry you through every challenge you face. Here are some strategies to help you get into that optimal mental zone and compete at your very best.

1. Begin with a Centered Morning Routine

Your morning sets the tone for the rest of your day. Start with activities that ground you:

• Mindful Breathing: Spend 5-10 minutes focusing on your breath. This practice calms the mind and reduces anxiety.

• Positive Affirmations: Reinforce your confidence by repeating affirmations like, "I am prepared and capable," or "I trust in my abilities."

• Light Physical Activity: Engage in gentle stretching or a short walk to get your blood flowing and awaken your body.

2. Visualize Success

Visualization is a powerful tool used by top performers:

• Detailed Imagery: Close your eyes and imagine every aspect of your competition—from the environment to your performance. The more detailed, the better.

• Feel the Emotions: Allow yourself to feel the excitement and satisfaction of performing well. This emotional connection makes the visualization more impactful.

• Rehearse Challenges: Visualize potential obstacles and see yourself overcoming them with confidence.

3. Stay Present and Focused

On competition day, it's easy for the mind to wander:

• Mindfulness Practices: Throughout the day, take moments to bring your attention back to the present. Notice the sensations in your body, the sounds around you, and the rhythm of your breath.

• Set Micro-Goals: Break down the competition into smaller, manageable tasks. Focus on one step at a time rather than the entire event.

• Use Focus Cues: Develop a keyword or phrase that brings your attention back whenever you feel distracted.

4. Manage Anxiety and Stress

Nerves are natural, but they don't have to hinder your performance:

• Acknowledge Your Feelings: Accept that feeling nervous is part of the process. This acknowledgment can reduce their intensity.

• Controlled Breathing Techniques: Practice techniques like box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) to calm your nervous system.

• Redirect Energy: Channel nervous energy into excitement. Remind yourself that this energy can enhance your performance.

5. Cultivate Positive Self-Talk

Your internal dialogue has a significant impact:

• Replace Negativity: When negative thoughts arise, consciously replace them with positive statements.

• Encourage Yourself: Speak to yourself as a coach would—offer encouragement, support, and constructive feedback.

• Affirm Your Preparation: Remind yourself of the hard work and dedication you've invested to reach this point.

6. Embrace Flexibility and Adaptability

Competitions rarely go exactly as planned:

• Stay Open-Minded: Be prepared to adapt your strategies as needed. Flexibility keeps you resilient in the face of unexpected challenges.

• Focus on Controllables: Concentrate on what you can control—your attitude, effort, and reactions—not on external factors.

• Learn from Setbacks: If things don't go as expected, view them as learning opportunities rather than failures.

7. Connect with Your Purpose

Remember why you're competing:

• Revisit Your Goals: Reflect on your long-term objectives and what this competition means in the bigger picture.

• Find Joy in the Process: Focus on the enjoyment and passion that brought you to this point.

• Express Gratitude: Take a moment to appreciate the opportunity to compete and showcase your skills.

8. Prepare Your Environment

Set yourself up for success by organizing your surroundings:

• Gather Essentials Ahead of Time: Ensure you have all necessary equipment and attire ready to avoid last-minute stress.

• Create a Comfortable Space: If possible, personalize your area with items that inspire or calm you.

• Limit Distractions: Keep your environment free from unnecessary interruptions or negative influences.

9. Connect with Support Systems

Lean on those who uplift you:

• Communicate with Mentors: A brief conversation with a coach or mentor can provide reassurance and last-minute advice.

• Engage with Peers: Positive interactions with teammates or fellow competitors can boost your morale.

• Set Boundaries: Politely distance yourself from individuals who may increase your anxiety or doubt.

10. Trust in Your Preparation

Perhaps most importantly, have faith in the work you've put in:

• Reflect on Your Training: Remind yourself of the hours of practice and the progress you've made.

• Acknowledge Past Successes: Recall previous achievements to reinforce your confidence.

• Believe in Yourself: Trust that you have the skills and determination to perform at your best.

Remember, every competition is not just a test of your abilities but also an opportunity for growth. Embrace the journey, stay true to yourself, and let your mindset be the foundation upon which you build your success.

If you are looking for ways to continually train a strong mindset, make sure you email help@conquerathlete.com to see how our coaching staff can guide you with sound programming and the leadership.

-Coach Jason Leydon