The Top 1% Of Athletes Don't Focus Like You
Summary
TLDRDieses Video enthüllt eine häufige Falle, in die viele Athleten fallen, die ihre Karriere beeinträchtigen kann. Es wird erläutert, wie man sich auf das Konzentrationskreismodell konzentriert, um Energie auf Dinge zu lenken, die man direkt kontrollieren kann. Es werden drei Strategien vorgeschlagen: das Feststellen und Beseitigen von Sorgen, das Erstellen von 'Wenn-dann'-Pläne und das Aufbauen von Vor-Performance-Routinen, um den Fokus auf das eigene Potential zu legen und die Leistung zu verbessern.
Takeaways
- 🏃♂️ Die Falle, in die viele Athleten hineinfallen, ist das Übermäßige Sorgen über Dinge, die sie nicht kontrollieren können.
- 🤔 Die Falle ist gefährlich, weil sie die Leistung und das Potenzial eines Athleten beeinträchtigen kann.
- 🔄 Um erfolgreich zu sein, sollte man sich auf das konzentrieren, was man direkt kontrollieren kann.
- 🌀 Das Konzept der 'Kreise der Kontrolle' hilft Athleten, ihre Energie auf die Dinge zu fokussieren, die sie beeinflussen können.
- 🏆 Der erste Kreis ist der 'Kreis der Kontrolle', der alles umfasst, was direkt beeinflusst werden kann.
- 🤝 Der zweite Kreis ist der 'Kreis des Einflusses', bei dem man zwar Einfluss nehmen kann, aber nicht direkt kontrollieren kann.
- ⚠️ Der äußerste Kreis ist der 'Kreis der Sorge', der alles enthält, was man nicht kontrollieren kann und loslassen sollte.
- 🔄 Es wird empfohlen, 70% der Energie auf den 'Kreis der Kontrolle' zu konzentrieren und weniger auf die anderen Kreise.
- 📝 Eine Technik, um mehr Zeit im 'Kreis der Kontrolle' zu verbringen, ist das Schreiben von Sorgen auf Zettel und das Werfen dieser weg, wenn sie nicht kontrollierbar sind.
- 📈 'Wenn-dann'-Planung hilft, auf Ablenkungen vorbereitet zu sein und sich auf kontrollierbare Aspekte zu konzentrieren.
- 🧠 Die Entwicklung von Vor-Performance-Routinen hilft, den Fokus auf das zu legen, was man kontrollieren kann und reduziert die Ängste vor externen Faktoren.
Q & A
Was ist die gefährliche Falle, in die viele Sportler verfallen?
-Die gefährliche Falle, in die viele Sportler verfallen, ist die zu viel Zeit und Energie auf Dinge zu verwenden, die sie nicht kontrollieren oder beeinflussen können.
Was ist das Konzept der 'Kreise der Kontrolle'?
-Das Konzept der 'Kreise der Kontrolle' ist ein Rahmen, der hilft, zu verstehen, wo man seine Energie konzentrieren sollte, indem man unterscheidet, was direkt in unserer Kontrolle liegt, was wir beeinflussen können und was völlig außerhalb unserer Kontrolle ist.
Was ist der erste und wichtigste Kreis im Konzept der Kreise der Kontrolle?
-Der erste und wichtigste Kreis ist der 'Kreis der Kontrolle', der alles repräsentiert, was direkt in unserer Macht steht und durch unsere eigenen Handlungen aktiv verwaltet oder geändert werden kann.
Was sind Beispiele für Dinge, die in den 'Kreis der Kontrolle' von Dylan fallen?
-Beispiele für Dinge, die in den 'Kreis der Kontrolle' von Dylan fallen, sind sein Trainingsregime, Ernährung, Schlafmenge und sein mentaler Zustand.
Was ist der 'Kreis der Einflussnahme' und was kann Dylan darin beeinflussen?
-Der 'Kreis der Einflussnahme' beinhaltet Dinge, die man nicht direkt kontrollieren kann, aber auf die man einen gewissen Einfluss nehmen kann. Dylan kann seine Beziehungen zu Teamkollegen, Interaktionen mit Trainern und sein Ansehen bei Scouts beeinflussen.
Was ist der 'Kreis der Sorge' und warum sollte man sich weniger darum kümmern?
-Der 'Kreis der Sorge' beinhaltet alles, was einen Sportler wie Dylan beunruhigen könnte, aber völlig außerhalb seiner Kontrolle liegt. Man sollte sich weniger darum kümmern, weil es unnötige psychische Energie verbraucht und die Aufmerksamkeit von den wirklich wichtigen Dingen ablenkt.
Wie sollte ein Sportler seine Zeit und Energie auf die Kreise der Kontrolle, Einflussnahme und Sorge verteilen?
-Ein Sportler sollte 70% seiner Zeit und Energie auf den 'Kreis der Kontrolle', 20% auf den 'Kreis der Einflussnahme' und 10% auf den 'Kreis der Sorge' verwenden, um eine gesunde Balance zu finden und sich auf die Dinge zu konzentrieren, die einen wirklichen Einfluss auf seine Leistung haben.
Wie kann man mit den Techniken 'Beachten und Beseitigen', 'Wenn-Dann-Planung' und 'Erstellen von Vor-Performance-Ritualen' seine Fokussierung verbessern?
-Durch die Anwendung dieser Techniken kann man seine Fokussierung verbessern, indem man sich bewusst macht, welche Gedanken und Sorgen in die verschiedenen Kreise fallen, proaktive Pläne für die Bekämpfung von Ablenkungen macht und Routinen entwickelt, die einen vor jedem Training oder Spiel in den richtigen mentalen Zustand versetzen.
Was ist die Bedeutung von 'Wenn-Dann-Planung' im Kontext des Konzepts der Kreise der Kontrolle?
-Die 'Wenn-Dann-Planung' ist eine Methode, um vorausschauend auf Ablenkungen zu reagieren, indem man sich mentale Handlungswege für bestimmte Situationen setzt, die man als Ablenkungen identifiziert. Dies hilft, automatisch auf produktive Aktivitäten umzuschalten, wenn diese Ablenkungen eintreten.
Warum sind Vor-Performance-Rituale wichtig und wie können sie die Leistung beeinflussen?
-Vor-Performance-Rituale sind wichtig, weil sie einen sequenziellen Aktionsablauf bieten, den man vor jedem Training oder Spiel durchführt, um den richtigen mentalen Zustand zu erreichen. Sie helfen, sich ausschließlich auf die kontrollierbaren Faktoren zu konzentrieren, den Ton für die Leistung zu setzen und die Angst vor externen Faktoren zu reduzieren.
Outlines
🏀 Athletische Erfolgsblockaden erkennen und überwinden
Dieser Absatz stellt die Herausforderungen vor, denen viele talentierte Sportler gegenüberstehen. Es wird betont, dass viele Athleten, obwohl sie Talent, Leidenschaft und harte Arbeit aufbringen, in die Falle fallen, sich um Dinge zu kümmern, die sie nicht kontrollieren können. Ein Beispiel dafür ist Dylan, ein College-Basketballspieler mit NBA-Potenzial, der von externen Stressfaktoren wie sozialen Medien, Scouts und unvorhersehbaren Umständen abgelenkt wird. Dies führt zu einem Mangel an Aufmerksamkeit für die Dinge, die er direkt kontrollieren kann, wie sein Training, Ernährung und Schlaf. Der Absatz führt das Konzept der 'Kreise der Kontrolle' ein, um Athleten zu helfen, ihre Energie auf die Dinge zu konzentrieren, die sie direkt beeinflussen können, um ihr wahres Potential zu erreichen.
🤔 Mentale Energie richtig einteilen
In diesem Absatz wird auf die Verteilung der mentalen Energie von Athleten eingegangen, die oft den größten Teil ihrer Aufmerksamkeit auf Dinge lenkt, die außerhalb ihrer Kontrolle liegen. Es wird empfohlen, dass Athleten 70% ihrer Zeit und Energie in das, was sie direkt kontrollieren können, investieren sollten, wie Training, Ernährung und mentale Vorbereitung. Nur 20% der Energie sollte in das investiert werden, was sie beeinflussen können, wie Beziehungen und das Auftreten gegenüber Scouts, und 10% in das, was sie lediglich beachten sollten, wie die Konkurrenz und Medienkommentare. Der Absatz schlägt drei Strategien vor, um diese Verteilung zu erreichen: das Identifizieren von Sorgen und das Lösen von ihnen durch physische Handlungen, das Erstellen von 'Wenn-dann'-Pläne, um auf Ablenkungen vorbereitet zu sein, und das Aufbauen von Vor-Performance-Routinen, um sich auf das kontrollierbare zu konzentrieren.
Mindmap
Keywords
💡Talent
💡Mental Performance Coach
💡Circles of Control
💡Obsession
💡Stress
💡Influence
💡Control
💡Potential
💡Focus
💡Pre-performance Routines
Highlights
A common trap that can derail an athlete's career is revealed.
The importance of focusing on what's within an athlete's control is emphasized.
The concept of 'circles of control' is introduced to help athletes prioritize their focus.
Dylan, a college basketball prospect, exemplifies the trap of worrying about uncontrollable factors.
The three circles of control are defined: control, influence, and concern.
Advice on how athletes should allocate their mental energy across the three circles.
The detrimental effects of spending too much time in the circle of concern are discussed.
Strategies to shift focus from the circle of concern to the circle of control are suggested.
The 'notice and bin it' technique is introduced to help athletes let go of worries.
If-then planning is recommended to prepare for and handle distracting situations.
The role of pre-performance routines in maintaining focus on controllable factors is explained.
Athletes are encouraged to use media comments and rival performances as motivation, not stressors.
The video concludes with a call to action for athletes to implement the discussed strategies.
Transcripts
so you've got the talent the drive the
passion and everything it takes to be a
star athlete you've put in the hours
sacrificed the weekends and push your
body to the Limit but there's one common
trap that nearly every athlete falls
into one that can completely derail your
career before it even begins to take off
and here's the kicker if you don't fix
this right now you'll practically
guarantee that you'll never reach your
full potential as a mental performance
coach I've seen this trap capture
countless academy stars top college
prospects and even those at the pro
level so in this video I'm going to
reveal exactly what this trap is is why
it's so dangerous and also how you can
avoid it to make sure that you stay on
the path to Greatness so let's get
started right so what is this trap that
so many high potential athletes fall
into each year well let's chat about D
he's a top college basketball Prospect
with the potential to go all the way to
the NBA he's got the skills the work
ethic and the drive to make it big but
despite all that Dylan keeps running
into obstacles that hold him back from
performing his best on the coure take
for example Dylan's obsession with what
other players are doing he constantly
checks out his competition on social
media comparing their highlights their
stats and even their workout routines
he's always wondering if they're one
step ahead of him then there's the
pressure he feels from scouts and
recruiters every time he's out on the
court he's thinking about whether
they'll notice his every mistake or
Worse what happens if they don't even
notice him at all and it doesn't stop
there Dylan also gets caught up in
things that he can't possibly influence
like whether the coach is going to
switch up the starting lineup at the
last minute or whether the crowd will be
hostile during big away games these
thoughts keep piling up causing stress
anxiety that just sap Dylan's energy and
focus because of this Dylan lets a lot
of the things that are on him slide
things like eating well getting enough
sleep and how hard and focus he plays in
practice so what's going on here Dylan
is falling into a common trap he's
spending too much time worrying about
the things that he can't control or
massively influence and this is a huge
mistake that even the most talented
athletes make they get distracted by so
many external sources of stress and
noise causing them to obsess over things
that they actually have no power over
and it ends up hurting their game
massively but here's the solution a
basic concept that if you keep in mind
regularly can stop you from making same
mistakes as Dylan and this concept is
the circles of control it's a simple but
powerful framework that helps you
understand where you should be focusing
your energy by recognizing what's within
your control what you can influence and
also what's completely out of your hands
you can shift your focus to what really
matters and start reaching your true
potential so the circles of control
comprises three circles the first and
most important circle is the circle of
control this represents everything that
is directly within your power things
that you can actively manage or change
through your own actions for Dylan his
of control includes his training routine
his nutrition how much sleep he gets and
his mindset it's the decisions he makes
every day like how hard he pushes
himself in practice how he responds to
feedback from his coach and how well he
mentally prepares for each game and the
more you look the more you actually
realize how much is actually within your
control but you're maybe not devoting
enough attention to optimizing these
things like Dylan you may also be guilty
of spending more of your time and energy
in the other circles the next one of
which is the circle of influence this
circle includes things that you can't
directly control but you can impact to
some degree F Dillan this might include
his relationships with teammates how he
interacts with his coaches and his
reputation with Scouts he can't control
whether a teammate plays well but he can
encourage them and help build team
chemistry he can't make a scout offer
him a contract but he can influence
their perception of him by consistently
performing well on the court and showing
leadership qualities and although
athletes have some influence they often
overestimate how much they really do and
this means they once again spend more
than their fair share of time on this
area these are athletes who constant
people Pleasers really trying hard to
get everyone to like them they obsess
and obsess with every interaction they
have with coaches recruiters or their
teammates hoping that they'll just be
accepted but the reality is in sport you
can't control what people think of you
yes you can influence it to some extent
but every single person has their own
biases their opinions and worldviews
that can sometimes just be impossible to
change chances are you've played with
teammates who just don't like you no
matter what you do coaches who don't
rate you no matter how well you play
unfortunately that's just life and if
you spend too much time desperately
trying to change these opinions of
others you're just stealing energy and
focus from the things that really do
make an impact all of those things
inside your circle of control and then
the outermost circle is the circle of
concern this includes everything that
might worry Dylan but is completely
outside of his control for example how
well other top college prospects are
performing what the media are saying
about him or whether the refs make a bad
call these are the things that Dylan and
all other athletes need to let go of but
unfortunately it's very easy to spend a
lot of mental energy in this circle but
if you do do that then all you're really
doing is banging your head against the
wall you're exerting so much effort and
attention on things that ultimately you
have no control over whatsoever and once
again that would be energy effort and
attention that if spent inside your
circle of control instead would
dramatically improve your performances
and situation for the better now let's
take a step back and actually think
about how most athletes including top
prospects like Dylan actually spend
their time and energy across these three
circles the truth is many athletes get
this balance completely wrong from my
experience in working with athletes are
levels I see time and time again that
most athletes spend the majority of
their mental energy in the circle of
concern worrying about things that they
just can't control it's almost the human
default to do things like stressing over
a rival's performance fixating on what
the media has to say or agonizing over a
coach's decision that you have no
influence over when I first start
working with athletes I'd say on average
that they spend only 20 to 30% on the
circle of control around 20% on the
circle of influence and then around 50
to 60% of their time on the circle of
concern and unfortunately all this does
is cause so much anxiety worry and
stress and a lack of focus on actually
doing the things that will improve their
game but instead I argue that all
athletes should look to change those
percentages to find a healthier
alternative so what I tend to suggest is
to aim to spend 70% of your time and
energy in the circle of control this
means dedicating yourself to what you
can directly change your training your
diet your preparation and your mental
game these are the things that should be
at the Forefront of your mind most of
the time because this is where you'll
see the biggest Returns on your
investment and then I I suggest spending
20% of your energy on the circle of
influence because in sport it's still
important to devote some time to
building positive relationships being a
sport of teammate and influencing the
aspects that you can without
overextending yourself again we can
influence other people but we can't
directly control them so we have to be
comfortable with the fact that in some
cases we can do all of the right things
to improve our reputation among others
or just manage the perceptions that they
have of us but it's still ultimately on
them to change their tune about how they
feel about us and then lastly I still
think it's a good idea to spend around
10% of your time in the circle of
concern because you still want to be
mindful of Rivals because there's a
limited number of contracts or draft
picks that you're actually fighting for
so you still need to know what the
competition is doing so that you can
then up your game or improve your
approach where needed and you can also
use things like media comments or things
written and said about you as fuel and
motivation to try harder and shut them
up that's a perfectly fine thing to do
but just within reason but ultimately
you have to accept that some things are
outside of your control and that you've
got to let them go by doing this you
free up mental space to focus on what
really matters so now that you
understand the importance of focusing on
your circle of control you might be
wondering well how do I actually make
this shift because it's easier said than
done especially when you're used to
worrying about things not necessarily
within your control but don't worry I've
got you covered here are three simple
tips that are going to help you start
spending more of your time in the circle
of control and less time in the two
other circles the first is notice than b
it so what this involves is before
practice or performance get out some
sticky notes and write down down on each
of these all of the things that
typically get you worried or stressed
out so just simple things like coach
shouting at me or getting called for
fouls all of the things that you know
your mind typically gets caught up in
then what you do is look at each of
these things and ask yourself which
Circle does this really belong to and if
what you've written on those sticky
notes is something that falls into
either the circle of influence or
concern then you need to scrunch it up
and throw it in the bin so this
technique is often used by therapists
where they get people to write letters
about the various pains and struggles
that they're currently experiencing and
then after writing them they're then
asked to either burn them rip them up or
throw them away and although it sounds a
bit weird it can be stupidly effective
because one you're actually getting
these things off your mind and then two
you're symbolically letting go of them
by putting them in the trash it's like a
mental switch or queue where suddenly
that thing is done it's gone and there's
no need to pay any more attention to it
and then you'll also be left with a few
sticky notes of things that you 100%
control and then you can then focus on
those things for your upcoming practice
or game then strategy number two is to
use if then planning so for this one
before your next practice or game take a
few minutes to think about the
situations that typically throw you off
your game maybe it's when you start
worrying about the weather or whether
you feel anxious when you see a scout or
recruiter in the stands whatever it is
identify those triggers those moments
where your mind starts drifting into the
circle of concern and then for each of
these triggers you're then going to
create an if then State it's like
setting up a mental road map for how
you'll handle these situations when they
arise so for example if I start worrying
about how the other team is playing then
I'll immediately focus on my defensive
stance and positioning the beauty of
this technique is that it's proactive
you're not waiting to get distracted
you're preparing your mind to
automatically switch to something
productive when a distraction pops up
it's like setting up a mental autopilot
to keep you grounded in your circle of
control when there is that temptation to
get thrown into the circle of concern by
regularly practicing if then planning
you're basically training yourself to
respond to distractions with purposeful
action over time this not only helps you
stay focused during critical moments but
also reduces the mental fatigue that can
come from constantly battling with
worries it's a simple shift but it can
make a massive difference in how you
perform under pressure and then the last
strategy is to build your
pre-performance routines you've probably
already got some in place but just as a
reminder pre-performance routines are a
sequence of actions that you perform
before every practice or game to get
into the right mindset these routines
help you focus solely on what you can
control setting the tone for your
performance and reducing anxiety about
external factors and for a complete
guide on how to form truly
performance-enhancing routines then you
should watch this video next
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