Demystifying Mental Toughness
Demystifying Mental Toughness is for people who want to reach their goals faster and are curious what high performing athletes and professionals do to fulfil their potential. David Charlton shares insights, strategies and stories from leading athletes, coaches, psychologists and specialists to help you perform to your optimum level on a more consistent basis. If you’re a motivated athlete, coach, sport psychologist, mental game coach or executive listen in for proven and practical advice in this podcast.
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278 How To Help Young Athletes Who Are Distracted By Shouty Coaches Subtitle:
04/18/2025
278 How To Help Young Athletes Who Are Distracted By Shouty Coaches Subtitle:
In today’s episode, #278 David and Gerard discuss the impact of a shouty coach on an 18-year-old rugby player named Tom (pseudonym). They explore how such coaching styles can lead to self-doubt, low self-esteem, and increased self-criticism, affecting both on-field performance and confidence levels. They emphasize the importance of coaches fostering a supportive environment where players can express themselves freely. Key Learning Points: · The conversation highlights the broader issue of youth sports participation and the need for a supportive coaching culture. · Develop standardised behaviour routines for young athletes, focusing on the attributes of their favourite players (e.g., work rate, commitment, shooting of Ronaldo). · Ask the athlete questions to understand their perspective on what behaviours mean to them personally (eg. work rate and commitment). Often a coaches’ or parents’ interpretation can be very different. · Focus on solutions to help young footballers and athletes manage their emotions effectively. Connect with David Charlton , , and Podcast Episodes Related To The Youth Sport Experience Other Valuable Resources To Help Children, Young Athletes, Parents and Youth Sport Coaches
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277 How To Help An Extra Competitive Footballer
04/11/2025
277 How To Help An Extra Competitive Footballer
In episode #277 David and Gerard Fitzgerald discussed how to help shift the focus of an extra competitive footballer or athlete, using the example of a boy named Joe who hates losing. Key points included the importance of harnessing anger positively, as seen with Wayne Rooney's iconic goal in 2005 for Manchester United versus Newcastle United. They also share the need to normalise emotional responses like anger where footballers may kick out, tackle over aggressively, shout at team-mates or display poor body language. Parents and coaches are advised to avoid adding to the child's stress and activating their sympathetic nervous system anymore by shouting and yelling at them, instead helping them regulate emotions. Key Learning Points: · Develop standardised behaviour routines for young footballers, focusing on the attributes of their favourite players (e.g., work rate, commitment, shooting of Ronaldo). · Ask the athlete questions to understand their perspective on what behaviours (work rate, commitment) mean to them as often a coach or parents’ interpretation can be very different. · Accept and seek to understand individual perspectives, traits and subsequent behaviours without being overly judgemental. · Focus on solutions to help young footballers and athletes manage their emotions effectively. Connect with David Charlton , , and Podcast Episodes Related To The Youth Sport Experience Other Valuable Resources To Help Children, Young Athletes, Parents and Youth Sport Coaches Helpful Resources For Young Football and Soccer Players, Parents and Youth Sport Coaches
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276 How To Help A Footballer Who Focuses Too Much On Other People
04/04/2025
276 How To Help A Footballer Who Focuses Too Much On Other People
Today marks the start of an 8-episode series where David Charlton is joined by a colleague. Gerard Fitzgerald features in this episode, as well as the next 3 episodes. They go on to discuss a case study of a young female footballer, 11 years old with a pseudonym name called Carly who is a sensitive soul who worries too much about other people (team-mates specifically in this case). We go on to normalise emotional sensitivity in young athletes, highlighting that it can be a strength if managed properly. We also talk about the challenges of emotional sensitivity where young athletes often face mental drain and self-doubt. David and Gerard then go on to share some advice for parents and coaches to manage emotionally sensitive players who can focus too much on their team-mates. Key Learning Points: · Explore ways to normalize the emotional experiences of young athletes and help them manage the mental demands of the sport. · Develop strategies to shift the focus from negative self-criticism and comparison to a more positive, responsibility-based approach. · The conversation explores how a neutral third party can provide a fresh perspective and help both parents and children understand each other better. · Constant comparison to teammates can lead to self-doubt and criticism in young athletes and footballers. · The discussion concludes with a reminder that the win-at-all-costs attitude can sometimes drive young athletes away from sport emphasising the need for fun and enjoyment. Connect with David Charlton , , and Podcast Episodes Related To The Youth Sport Experience Other Valuable Resources To Help Children, Young Athletes, Parents and Youth Sport Coaches
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275 Demystifying Mental Toughness Podcast – What happens next?
03/14/2025
275 Demystifying Mental Toughness Podcast – What happens next?
After a short break from creating and broadcasting episodes of the Demystifying Mental Toughness Podcast, in episode #275, David discusses a change in format to the podcast for the rest of 2025. He also highlights the benefits of having a support system and the benefits of reading and acting on advice from The 12 Week Year, book written by Brian F Moran and Michael Lemmington. Key Learning Points: · Taking a break can revive our motivation and creativity similar to the power of periodisation in sport or strength training. · The next episode will be published on Friday 04 April. · An 8-week series of episodes focusing on the youth sport experience will follow. · David’s Irish based colleagues Gerard Fitzgerald and Colm O’Donoghue will provide support for David in these episodes sharing their perspective. · Challenges that youth athletes, sporting parents and youth coaches regularly come across will be a feature of our discussions. Connect with David Charlton , , and Podcast Episodes Related To The Youth Sport Experience Other Valuable Resources To Help Children, Young Athletes, Parents and Youth Sport Coaches
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274 How You Can Challenge Yourself To Feel More In Control
01/24/2025
274 How You Can Challenge Yourself To Feel More In Control
In this week’s episode of the Demystifying Mental Toughness Podcast #274, we focus in on the control and challenge measures from Professor Peter Clough’s 4C’s model of Mental Toughness. David highlights how US tennis player Danielle Collins' managed fans heckling at the Australian Open to aid her performance. Insightful guests, Sport Psychologists, World Champion Athletes and Olympians also offer tips: where they focus on self-care for perfectionists, emphasise why getting clarity on your "why" is important, stressing present-moment awareness and a lot more. Key Learning Points: · Incorporate self-care practices, such as taking breaks from screens, doing breathwork, or a gratitude practice to aid your emotional control. · Danielle Collins showed a degree of emotional control and a sense of humour to turn negative fan comments into motivation, rather than letting them affect her performance. · Many driven athletes can take things too seriously impacting their emotional control and ability to challenge themself. · Play the observation game to improve your awareness of behaviours that you carry out, focusing on your reactions, inadvertently the outcome can then be improved performance. · To help children in sort, parents should lead with love and care, avoiding pointing out flaws, focusing on positive reinforcement. Connect with David Charlton , , and Relevant Podcast Episodes To Help You Improve Your Control and Challenge Levels as Relayed in Episode 274 Other Valuable Resources To Help You Improve Your Control and Challenge Levels
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273 How To Improve Your Mental Toughness For Team Sports
01/17/2025
273 How To Improve Your Mental Toughness For Team Sports
The "Demystifying Mental Toughness" podcast episode #273, hosted by David Charlton, features insights from various team sports coaches and athletes, on commitment and confidence. Key points include the importance of individual motivation in team sports, maintaining a balance in life, and the necessity of standing out in training and matches. Guests emphasize the need for authenticity and surrounding oneself with positive influences, as well as many other great points. Key Learning Points: · Prioritize your own performances and progress, saying no to activities that are incompatible with your development. · A combination of confidence and commitment characteristics can lead to optimistic and challenging goal-setting. · To overcome fear and procrastination you could chunk down, planning goals in small steps towards your larger goals. · Cultivate a brave and determined mindset when it comes to goal-setting, where failure is not an option. Connect with David Charlton , , and Relevant Podcast Episodes To Help You Improve Your Commitment and Confidence Levels as Relayed in Episode 273 Other Valuable Resources To Improve Your You Improve Your Commitment and Confidence Levels
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272 Sport Coaches: 15 Tips To Help You Become A Better Coach
01/10/2025
272 Sport Coaches: 15 Tips To Help You Become A Better Coach
Today’s podcast episode #272, focuses on helping coaches develop themselves and improve their relationships with their athletes, in turn, positively influencing performances. Many different guests from the Demystifying Mental Toughness Podcast emphasize the following points when considering self-improvement: sport coaches should be open-minded, focus on continuous learning and film themselves frequently. In developing their athletes: the importance of high support in coaching, understanding athletes have lives outside of sport, adapting their communication to athletes different learning styles and process-oriented coaching are also touched on, as well as a lot more. Key Learning Points: · Develop a psychosocial plan for your athletes/players and consider how to deliver it in a language they can understand and engage with. · As a coach, start where you are, considering your skills and personality and look to make the environment better. · When coaching focus on developing all aspects, including the psychological, biomechanical, technical and tactical, to help athletes fall in love with their role. · When coaching film yourself regularly and review the footage to understand how you are interacting with athletes/players. · Focus on the process, not just the outcome, and help athletes stay committed to the process, especially under pressure. Connect with David Charlton , , and Relevant Podcast Episodes To You Help You Become A Better Sport Coach as Relayed in Episode 272 Other Valuable Resources To Improve Your Level Of Sport Coaching
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271 25 Ways To Improve Your Mental Toughness
01/03/2025
271 25 Ways To Improve Your Mental Toughness
Happy New Year! Why not make 2025 one of your best years to date? To do so if you focus some attention on improving your mental toughness by creating better routines and habits you can give yourself a great chance. In this NEW episode, a number of our excellent guests offer many helpful and inspiring suggestions. Points of note relate to understanding the stories that you tell yourself about certain situations, events and abilities, how to find your passion and purpose, being authentic and true to yourself, considering who you surround yourself with and many more things. Key Learning Points: · Reflect on your own narrative and find ways to make it more empowering. · Create a real and imaginary "board of directors" of mentors and inspirational figures to provide guidance. · Identify your routines and habits, how you spend your time, and make relevant adjustments. · Embrace fear and use it as a tool for growth. · Identify and manage your character traits that can hold you back. · Prioritise personal development and spend time working on yourself. Connect with David Charlton , , and Relevant Podcast Episodes To Improve Your Mental Toughness as Relayed in Episode 271 Other Valuable Resources To Improve Your Mental Toughness
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270 11 Ways To Build Your Mental Fortitude
12/27/2024
270 11 Ways To Build Your Mental Fortitude
In today’s podcast episode #270, many of our fabulous guests share some tips so that you can build your mental fortitude and consistently perform well in 2025. Key points relate to rest, recovery and well-being where they identify; managing fatigue, nasal breathing, the importance of rest days, nutrition, hydration, cold water and much more to ensure you attack the new year. If you’re looking to get into good habits and maintain optimal well-being and performance this podcast episode is a must to listen to. Key Learning Points: · Identify the types of fatigue that you are susceptible to and develop a plan to address it. · Keep a training diary to track how you are feeling day-to-day. · Ensure you are taking regular rest days and incorporating activities to nurture your well-being. · The importance of staying hydrated cannot be understated. · Incorporate cold exposure, such as cold showers, to aid recovery. · Circadian rhythms and the importance of sleep for growth and regeneration should be factored in. Connect with David Charlton , , and Relevant Podcast Episodes To Build Your Mental Fortitude as Relayed in Episode 270 Other Valuable Resources To Build Your Mental Fortitude
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269 Do You Want to Make Next Year a Great Year? Why Contact A Sport Psychologist!
12/20/2024
269 Do You Want to Make Next Year a Great Year? Why Contact A Sport Psychologist!
In episode #269 David addresses the question, “What Can I Expect When Working With A Sport Psychologist” for the final time as this episode marks the end of an 8 part series. This time he focuses on the following statements “Performance Enhancement: The sports psychologist will help you identify and overcome mental barriers that may be hindering your performance” and “Feedback and Reflection: Expect regular discussions about your progress, experiences in training or competition, and adjustments to your mental training plan.” David highlights that a high percentage of athletes who contact sports psychologists are reactive often acting on emotion seeking to deal with challenges they are going through. Whilst proactive clients, especially top performing elite athletes, contact sports psychologists when they are in a good place, seeking continuous improvement and looking to embrace a marginal gains approach. He concludes by encouraging listeners to reflect on their 2024 achievements, failures, and lessons learned, offering a blog post with additional questions for self-analysis so that you can make 2025 a great year. Key Learning Points One typical challenge athletes bring to sports psychologists, link to not performing at the level that they train at, which can be caused by the need for social approval, perfectionist tendencies, questionable culture and processes at a club or organisation, with fear then kicking in for the athlete. Sharing surprising statistics about elite athletes such as Harry Kane’s goal scoring success rate and Trent Alexander-Arnold's cross accuracy can help perfectionists recognise how many times elite performers do actually miss or fail, forcing athletes to revisit their own expectations. He shares a case study of a proactive top cricketer who used detailed performance profiling to benchmark and measure progress, therefore challenging them to get out of their comfort zone. A skill of a sports psychologist is to ask athletes great questions so that they go on to assess how they can continually strive to improve their methods and performance levels. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Improve Your Performances Next Year Relevant Blogs and Resources To Help You Make Next Year a Great Year
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268 Confidentiality: Ethical Considerations for Sport Psychologists
12/13/2024
268 Confidentiality: Ethical Considerations for Sport Psychologists
In today’s episode David explores the importance of confidentiality when working as a Sport Psychologist when supporting clients. He discusses how various environments, such as cafes, public spaces, and formal meeting rooms, can impact a client's comfort and confidentiality. He also emphasizes the need for tailored settings, considering factors like social anxiety, neurodiversity, and the client's familiarity with the space. The episode also covers the ethical considerations in working with athletes, including transparency with coaches, the involvement of parents with young clients, and the use of well-known names. David underlines the significance of confidentiality in building trust and facilitating effective behaviour change development. Key Learning Points: · Reminding yourself who is your client when you work as a Sport Psychologist is important especially in organisational settings or when supporting children. · Obtain written consent when using well-known names or client reviews for marketing purposes. · Establish clear processes when working with clients in an organisational setting. · When training to become a fully accredited sports psychologist the importance of maintaining ethical practices is covered in depth. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Improve Your Understanding of Sports Psychology Relevant Blogs And Resources To Help Your Understanding of Sports Psychology
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267 How to Help Sports Coaches Navigate Anxiety
12/06/2024
267 How to Help Sports Coaches Navigate Anxiety
In episode #267 of Demystifying Mental Toughness, David discusses the role of a Sport Psychologist in helping coaches manage anxiety. He differentiates between state anxiety, which occurs in specific situations, and trait anxiety, a personality trait influenced by factors such as childhood, genetics, trauma and environment. David goes on to share to insights to aid the understanding of coaches on the topic, with some solutions discussed too. Key Learning Points: · State anxiety can be managed through understanding triggers and subsequent thoughts, and behaviours. · Trait anxiety may require referrals to clinical or counselling psychologists. · Understanding and managing bodily experiences of anxiety, such as heart racing and tension, can help coaches navigate their emotions better. · Techniques associated with Self-Compassion Focused Therapy, Acceptance Commitment Therapy and Mindfulness can help coaches stay present and manage their anxieties better. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Improve Your Coaching Methods Relevant Blogs And Resources To Help You Improve Coaching Methods
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266 How to Help Sports Coaches Cope With Pressure and Stress Better
11/29/2024
266 How to Help Sports Coaches Cope With Pressure and Stress Better
Today David considers the statement: “Coping strategies: You’ll develop tools to manage pressure and stress” where he focuses on supporting coaches to improve themselves, and in turn, improve their athletes. This is a continuation of his examination into ChatGPT and its response to the question “What Can I Expect When Working With A Sport Psychologist.” David shares many insightful thoughts about the topic to be able to support coaches. With some great questions for coaches to ask themselves. Key Learning Points: How do you want your athletes to behave around your club? Do you as a coach help your athletes mind and body to work in harmony? How can you activate your parasympathetic nervous system more to influence your athletes? Coach pressures come from managing athletes, senior management, coaching colleagues, sport science staff and parents goals, expectations and personalities and much more. Fear can play a big part and influence coaches; fear of failure, fear of judgement, fear of pain, fear of regret and fear of rejection. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Improve Your Coaching Methods Relevant Blogs And Resources To Help You Improve Coaching Methods
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265 How to Help Sports Coaches Self Regulate Their Emotions
11/22/2024
265 How to Help Sports Coaches Self Regulate Their Emotions
Professor Sophia Jowett’s has conducted a lot of research into understanding the interpersonal dynamics between coaches and athletes and is instrumental in raising awareness and changing attitudes around the reciprocity of the relationship and the importance of relational qualities including mutual trust, respect, appreciation, commitment, loyalty, co-operation and collaboration. In today’s episode, part 4 of David’s investigation into ChatGPT’s and its response to the question “What Can I Expect When Working With A Sport Psychologist” he goes on to discuss supporting a coach who receives negative feedback from athletes or players. The aim is to aid your understanding of applying psychological skills training (PST) techniques such as self- talk, relaxation and visualisation to improve the quality of the coach-athlete relationship, and in turn, positively impact both coaches’ and athletes’ performance and wellbeing. There are connections between the points discussed and Jowett’s work. Enjoy tuning in! Key Learning Points: Coaches can benefit from being supported by Sport Psychologists too, not just athletes. As a coach understanding your own emotions and why they occur can benefit your relationships with athletes or players. When you experience negative emotions as a coach does your self-talk become judgemental? Instructional self-talk can benefit coaches to manage situations better. Allowing your self some space to breathe as a coach is useful and can help your behaviour management, as can improving your visualisation skills. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Improve Your Understanding of Sports Psychology Relevant Blogs And Resources To Help You Improve Coach Athlete Relationships
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264 How to Enhance Focus, Motivation and Confidence
11/15/2024
264 How to Enhance Focus, Motivation and Confidence
Ensuring that your focus is placed on helpful things, that you stay motivated during difficult times and that your confidence levels remain steady and intact even when you lose form are seen as vitally important components being a top class athlete. In today’s episode, part 3 of David’s investigation into ChatGPT’s and its response to the question “What Can I Expect When Working With A Sport Psychologist” he goes on to share with you some helpful tools that you can help athletes in this context. Key Learning Points: Enhancing focus is a skill that can be developed by understanding aspects that are out of your control and to be able to shift your attention purposefully on helpful things/processes that are within your control. A great question to aid your motivation is to go back to the question from time to time – Why do I play my sport? To maintain steady levels of confidence, recognising where you gain confidence from is key. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Improve Your Understanding of Sports Psychology Relevant Blogs And Resources To Help You Enhance Focus, Motivation and Confidence
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263 30 Further Ideas to Aid Your Performance and Psychological Well-Being
11/08/2024
263 30 Further Ideas to Aid Your Performance and Psychological Well-Being
Welcome to episode #263 of the Demystifying Mental Toughness podcast. This week’s episode features lessons from the world of business and entrepreneurship as well as the military. Psychological well-being, mental health, mental fitness and self care are key topics that are highlighted. Enjoy! Connect with David Charlton , , and Other Valuable Resources Relevant Podcast Episodes in Order and Sequence as Relayed in Episode 263
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262 50 Ideas to Aid Your Performance and Psychological Well-Being
11/01/2024
262 50 Ideas to Aid Your Performance and Psychological Well-Being
In episode #262 of Demystifying Mental Toughness due to unforeseen circumstances David includes a large number of inspiring take home messages from guests that originated in episode 100 of the podcast. The takeaways that you will hear relate to the development of mental toughness, how you can deal better with stress and adversity. Coping with trauma and mental health challenges are also key features. Enjoy! Connect with David Charlton , , and Relevant Podcast Episodes in Order and Sequence as Relayed in Episode 262
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261 Why Are The Sporting Goals That You Set Yourself Not Helping You
10/25/2024
261 Why Are The Sporting Goals That You Set Yourself Not Helping You
In part 2 of David’s exploration surrounding ChatGPT’s and its response to the question What Can I Expect When Working With A Sport Psychologist, David explores the complexities of goal setting. ChatGPT suggests setting SMART goals for performance and psychological well-being are part of working with a Sports Psychologist, which he is in agreement with. However, David points out that not all Sports Psychology practitioners are comfortable addressing psychological well-being. He goes on to emphasize the importance of goal ownership, discuss athlete’s tendencies to set goals, and the distinction between outcome, performance, and process goals as well as a lot more. Key Learning Points: Goals are more powerful when they align with your personal core values. Management of the number of goals you set is important to avoid overwhelm. Tools such as the MTQ Plus (Mental Toughness Questionnaire) can assist Sports Psychologists and Coaches to recognise if athletes naturally set goals or not. An athlete who sets goals and an athlete who doesn’t set goals should be supported differently. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Improve Your Understanding of Goal Setting Relevant Blogs And Resources To Help You Set Better Goals
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260 What Can I Expect When Working With A Sport Psychologist – Part 1
10/18/2024
260 What Can I Expect When Working With A Sport Psychologist – Part 1
Today David starts the first of a series of episodes where he looks into ChatGPT’s explanations about the field of sport psychology and adds further detail to help inform you. ChatGPT states “working with a sport psychologist can offer a range of benefits and experiences. Here’s what you might expect: 1. Assessment - Initial sessions often involve assessments to understand your mental skills, strengths, and areas for improvement.” David goes on to add the following points to this explanation. Key Learning Points: When assessing a client needs it is important to consider a range of factors. One tool David uses is the Sport-Clinical Intake Protocol (SCIP) which helps practitioners gain extensive information about the client's life within and outside of their sport. Factors that it takes into account include (1) the presenting problem, (2) life and athletic history, (3) social support, (4) health status, (5) important life events, (6) changes prior to the onset of the presenting problem, and (7) details of the presenting problem. David explains that quick fixes are not his preferred method and that to creating lasting change multiple sessions are required, varying in length and format depending on the client's needs and the sport. He also highlights the importance of context and the flexibility required when working in team settings, such as football, cricket or rugby clubs, where interactions can be brief and informal on occasions. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Improve Your Sports Psychology Knowledge Relevant Blogs And Resources To Help You Understand More About Sports Psychology Helpful Sports Psychology Resources That Can Help You Improve Your Approach
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259 The “I MUST FEEL CONFIDENT” to perform well myth
10/11/2024
259 The “I MUST FEEL CONFIDENT” to perform well myth
In episode 259 of the Demystifying Mental Toughness Podcast, David discusses why thinking that you must feel confident to perform well is unhelpful. He uses getting in an ice bath as an analogy to illustrate the mindset of athletes who believe they must feel confident to perform well. He argues that this belief is unrealistic due to the unpredictable nature of sports. David references Novak Djokovic's admission of getting ahead of himself, highlighting that even top athletes experience doubts. He emphasizes that emotions fluctuate, and athletes often have negative thoughts, with 80% of our daily thoughts being negative. David concludes that acceptance of varying emotions and performance is crucial, as athletes can still excel despite feeling anxious or tired. Key Learning Points: Athletes have a tendency to draw on past experiences of feeling confident to predict future success. The average person has around 70,000-80,000 thoughts per day, with about 80% of them being negative, making it unrealistic to think positive all of the time. How many times have you played well after a poor warm up or following a disappointing last performance. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Improve Your Confidence f Relevant Resources To Help You Improve Your Confidence
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258 Football: How To Overcome Mental Blocks To Improve Your Dribbling Skills
10/04/2024
258 Football: How To Overcome Mental Blocks To Improve Your Dribbling Skills
A common goal when supporting attacking football or soccer players, is overcoming mental blocks when dribbling with the ball in football. This is the topic David discusses in this week’s Demystifying Mental Toughness podcast. He goes on to share’s 3 tips to help attacking players overcome such issues with anxiety and confidence, tension, and the tendency to play it safe. Key Learning Points: Elite Professional footballers are not immune to mental blocks. Keeping a journal, noting down positive moments on the ball, how you think, feel and act can help you recreate the movements in your mind. Use your time online wisely, study the best dribblers such as Messi and Neymar and practice these skills to build muscle memory. Visualise yourself ahead of matches and training to mentally prepare yourself for different situations to reduce the fear of failure. Childlike feelings that link to playfulness and fun when playing can benefit you. Connect with David Charlton , , and Football and soccer blogs to browse: Football and soccer podcasts to listen to:
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257 Should I Change My Pre-Shot Routine To Get Better
09/27/2024
257 Should I Change My Pre-Shot Routine To Get Better
In episode 257 of the Demystifying Mental Toughness Podcast, David discusses pre-shot routines in sport. With an emphasis on golf, and the importance of a personalised routine to enhance performance. Key elements include the decision making process, assessing one's state of mind, taking practice swings in a purposeful way, visualizing the shot, focusing on the target, focusing your attention ahead of execution and the use of trigger words. Key Learning Points: Write down key steps of your personal pre-shot routine to improve your understanding. Routines need practice and rehearsal if you are going to take them into competitive environments successfully. Using trigger words that direct your attention towards timing can be beneficial like "smooth swing", "commit" or “trust” to enhance focus. As humans we can get comfortable quickly therefore adjusting your approach from time to time is important to guard against complacency and to improve focus The approach discussed is applicable to various sports, not just golf. Connect with David Charlton , , and To Listen to Golf Related Podcasts To Listen to Other Podcasts to Help You Improve Your Decision Making Relevant Blogs And Resources To Help Your Judgement Helpful Resources To Help Your Decision Making
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256 The Immature Brain: How To Help An Emotional Child
09/20/2024
256 The Immature Brain: How To Help An Emotional Child
In this podcast episode, David focuses on the emotional control aspect of mental toughness. Where he discusses the emotional states that children may experience before and during competitions and matches. He shares a personal story about his son's first competitive league football match, highlighting the typical nervousness and arousal levels children and parents experience. David also emphasises the fact children have an immature brain and draws on psychological research which highlights the need for parents and coaches to adopt a calm, patient and supportive approach, recognising they act as a role model and that children easily pick up on their behaviours and reactions. Key Learning Points: It’s important for parents, parent-coaches and coaches to reflect and recognise the emotional state and arousal levels their children and players experience before and during competitive events and matches, as well as their own levels of arousal and how this can impact their children and players. It’s possible to consider ways to make the experience calmer for children, listening to their needs and wishes before and during competitions and matches. For some children, allowing them to use electronic devices, bringing a comfort item in the car, or avoiding discussions about their sport can be useful ideas. Arguably, focusing on highlighting your child's strengths and positive experiences when providing advice or support is more beneficial before and during a match, than overwhelming them with too much information, especially negatives. Connect with David Charlton , , and To Listen to Related Podcasts To Help Children In Sport Blogs And Case Studies To Support Children In Sport Relevant Resources in Supporting Sporting Children
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255 3 Tips To Overcome The Fear Of Rejection
09/13/2024
255 3 Tips To Overcome The Fear Of Rejection
In episode 255 of the Demystifying Mental Toughness Podcast, David discusses the fear of rejection, particularly in the context of how it can hinder sport performance. He shares personal experiences of overcoming this fear, emphasizing its prevalence in sports and life. David offers three tips to manage the fear of rejection; 1) viewing it as part of the game, 2) practicing self-compassion, and 3) recognizing that rejection does not define your identity. Key Learning Points: The fear of rejection can link to a fear of being rejected by new teammates, a fear of being rejected by a coach (being dropped, substituted, criticised, asked to play a different position or released) With rejection come difficult and uncomfortable emotions that people experience. Fear of rejection can manifest itself physically in our body and is different for everybody. It can mess with our decision making, rhythm and motor skills. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Overcome Fear Relevant Resources to Help You Overcome Fear
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254 How Can I Perform Better More Consistently?
09/06/2024
254 How Can I Perform Better More Consistently?
Do you welcome challenges and see them as an opportunity to learn? Or do you rarely adapt your routines and fall into the trap of making the same mistakes? In order to make performance break throughs or simply perform at a more consistent level it’s important to see yourself as a “learner.” To look in the mirror and assess the decisions that you are making. To do so working on your mental game and seeking the support of a well qualified Sport Psychologist can hugely help you. Key Learning Points: When evaluating your performances looking at things holistically, considering all angles (technical, tactical, social, lifestyle, physical and psychological) is essential. The psychological side underpins all of the decisions that we make in each area. How important is the psychological side for you to perform better, more consistently? People often don’t work with a Sport Psychologist because they get comfortable working in certain ways, fear of the unknown or a lack of education on how we can help. Connect with David Charlton , , and To Listen to Related Podcasts To Help You Perform Better Relevant Blogs And Resources To Help You Perform Better Helpful Resources To Help You Perform Better
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253 You MUST get up at 4am to be a SUCCESS
08/30/2024
253 You MUST get up at 4am to be a SUCCESS
If you were to get up at 4am every morning, never had a day off and dedicated your life to one cause or goal would you be fully effective? David Charlton goes on to discuss how working hard means different things to different people. How overworking can equal poor decision making. He goes on to share the importance of self-care and being proactive about taking breaks to help people maintain perspective. Key Learning Points: Commitment is a big factor in being mentally tough though has its downsides. Motivational quotes, short videos and reels created by influencers can be very unhelpful and can be taken out of context by some people lessening their chances of reaching their goals. As a sport psychologist you can be equally effective supporting athletes and coaches working in their sporting environment as you can away from it. If you’d like to take David up on the offer of hiking a hill in the Lake District and discussing how you can improve your chances of success feel free to email [email protected] Connect with David Charlton , , and To Listen to Related Podcasts To Help You Be More Successful in the Long Term Relevant Blogs And Resources To Help You Succeed Helpful Resources To Help You Be Successful You MUST get up at 4am to be a SUCCESS David Charlton Demystifying Mental Toughness Inspiring Sporting Excellence Ltd
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252 Helping Out Of Contract Professional Footballers
08/23/2024
252 Helping Out Of Contract Professional Footballers
David Charlton discusses the psychological impact on professional footballers who are out of contract, a common issue in the summer months. These players face financial and emotional uncertainty, often without support from their former clubs. The loss of identity and routine can lead to a grief cycle, including denial, anger, bargaining, depression, and acceptance. David emphasises how a Sports Psychologist can help professional footballers in these circumstances setting new goals, processing difficult emotions and providing a listening ear. Key Learning Points: Self-esteem and self-confidence can be impacted greatly when professional footballers are released. Often players are treated poorly by clubs and communication is lacking. In such situations it’s often the case that mental toughness is developed through experience. The grief cycle is similar to an emotional rollercoaster that many professional football players experience with no set pattern. Connect with David Charlton , , and
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251 How To View Big Events As A Challenge
08/16/2024
251 How To View Big Events As A Challenge
The Olympics in Paris has recently finished and produced some remarkable performances from many different athletes. Yet for some this Olympics was underwhelming where they may have come away with many “what if” thoughts. In today’s short solo episode I discuss preparation for big events like the Olympics and the importance of a challenge mindset for you to perform well. Key Learning Points: Adopting a threat mindset will ensure that it is much harder for athletes to succeed in big events. A threat mindset is when fear of failure, fear of not being perfect or fear of success can interrupt an athlete’s flow. Mental preparation is key, where athletes should plan ahead and get clear on how they can help themselves get their mind and body ready to compete in the hours, days and weeks building up to big events or matches. Connect with David Charlton , , and To Listen to Olympics Related Podcasts To Help You Perform At Your Best To Listen to Related Podcasts To Help You Prepare Well Relevant Blogs And Resources To Help You Prepare for Big Events Better
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250 Optimising Your Potential By Understanding Your Nervous System Better
08/09/2024
250 Optimising Your Potential By Understanding Your Nervous System Better
In today’s episode I welcomed Ruth Chiles and Dr Alessia Bruno back on the show, where they discuss helping individuals achieve their hidden potential. They do by using brainspotting, a powerful approach that works by identifying, processing and releasing core neurophysiological sources of emotional/body pain, trauma, dissociation and a variety of other challenging symptoms. In our conversation we go on to chat about secure early attachment and its impact on brain development, intergenerational transmission of traits and how it relates to performance issues, emotional regulation is widely talked about too and how you can incorporate awareness of your nervous system through focused exercises and routines. The challenges of pressure and perfectionism with athletes and performers were touched on too, with a focus on the importance of trust, creativity, and joy in what we choose to take part in. Key Learning Points Parents' emotional regulation impacts children's brain development. Parents' legacy of trauma is passed down to child through their nervous system. Attachment and attunement are crucial for performance, as underlying issues can impact current trauma and developmental trauma. Child's brain development is discussed, including prefrontal cortex and autonomic nervous system. Coaches can help athletes by teaching them techniques to be present in their body during training and competitive events. Coaches should prioritize supporting and developing individuals, not just focusing on the performer or athlete. Connect with Alessia Bruno and Ruth Chiles Connect with David Charlton , , and Relevant Podcast Episodes To Help You Optimise Your Potential Relevant Blogs To Help You Reach Your Potential
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249 Understanding Workplace Collaboration In Coaching In Team Sports
08/02/2024
249 Understanding Workplace Collaboration In Coaching In Team Sports
Today’s conversation revolves around the challenges of collaboration in coaching in team sports. Where Assistant Professor Dr Edward Hall and I discuss research and practical applications. Points that we touch on include coaches' relationships, preparation and planning in order to foster a culture of trust, loyalty, and accountability. Key Learning Points: Winning is hugely important in a high performance context and is a huge driver when designing training sessions and creating key performance indicators. There is a huge need for coaches to work together collectively to achieve organisational goals, parking their own ego’s and motivations. Coaches can fear competition, limited job opportunities, job safety and short-term contracts, which go on to lead in Machiavellian behaviours. Preparation is key to collective work, with a cyclical approach to planning and preparation helpful. Sport coaches should be careful, prudent, and honest in their deliberations before and after practice to maximize athlete engagement and performance. Connect with Edward Hall Connect with David Charlton , , and To Listen to Podcasts To Help Sport Coaches Relevant Helpful Resources To Improve Sport Coaches
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