Sport psychology at work
Sport psychologists help athletes optimize their results in training and competition by identifying and working with the psychological factors that impact athletic performance. The skills and strategies sports psychologists teach athletes can also be applied to other areas of life, including the workplace.”
Mental Skills
Let us review some of the key mental skills you can ‘borrow’ from sport psychology to improve your productivity at work.
Goal setting
Top athletes continuously set specific and measurable goals. They give themselves clear deadlines and choose targets that push them to new performance levels. At work, you can apply the same principles. Ensure your goals are realistic and challenging enough to help you grow. Clear goals will help you prioritise the right tasks and manage your time more effectively. Set short-term goals to increase a feeling of progress and competence now, and set long-term goals to guide your career to where you want it to grow.
Mental toughness
Mental toughness is the ability to remain focused, calm, and resilient under intense pressure. Athletes must develop mental toughness to perform at their best during high-stress situations. You can develop mental toughness at work by focusing on what you can influence and accepting what is not in your control. We tend to feel overwhelmed when trying to control factors we cannot change. It would be best to cultivate your ‘inner coach’ – i.e., the positive self-talk (see below) that affirms what you are doing well while pushing you to persevere during the tough times.
Imagery
Imagery is a technique used in sport psychology where athletes visualize themselves performing at their best. This builds confidence and guides their behavior towards a clearly defined outcome. Take a moment to create a mental picture of how you would act, speak, and engage with others in your workplace at your best. Visualize yourself overcoming the challenges you are currently facing. What does this look like? How will you feel when this happens? See if you can start ‘acting out’ this image of yourself in small ways. You may be surprised to discover how it can affect your motivation and confidence.
Positive self-talk
We all have an internal dialogue where we ‘talk to ourselves’ in both encouraging and self-critical ways. This stream of inner conversation is what psychologists call self-talk. Positive self-talk helps athletes focus on what is going well and resist the temptation to focus too much on their mistakes. Although critical feedback must be accepted (see below), most of us must develop more positive than negative self-talk. Take a moment to ‘tune into’ your self-talk about work. Are you encouraging yourself, pointing out your skills and affirming your successes? Or are you letting a ‘negative voice’ focus your attention on failures, fears, and inadequacies?
Getting performance feedback
For athletes, getting feedback on their performance is essential. They need constructively critical feedback to identify areas of improvement, but they also need positive feedback to reinforce what is working. Trusted coaches are ideal for this role. You may need to seek such feedback at work if your manager or peers are not offering it. Top athletes also learn to separate criticism of their athletic performance from who they are as people. Although this skill can be more challenging in the workplace, it is worth cultivating an objective or neutral stance when receiving critical feedback. Some of it you may ultimately dismiss, but try to hold on to the kernel of truth that can help you improve.
Reaching new heights
We are often inspired by watching individual athletes and sports teams reach new heights of skill and performance, especially against the odds. Something is compelling about witnessing how humans can triumph under pressure. Although your workplace may be less exciting than a grand slam final, you may need help with pressures and challenges. The mental skills taught in sport psychology can help you develop the resilience, confidence and motivation essential for success in the modern workplace. Investing in your mental skills will make you more productive and help you reach new heights despite your obstacles.
