In this short solo episode, I discuss an important component of Mental Toughness – control. In sport, business and in everyday life it can be very easy to get distracted by external factors that are out of your control. I go on to use Andy Murray's gutsy recent performances at the Australian Open Tennis tournament to illustrate my points sharing an exercise to help you better understand how to go about controlling the controllables and be able to set yourself process goals.

Key Learnings

What factors could Andy Murray control in his tennis match against Roberto Bautista Agut?

Here are some examples; how he placed his focus, his attitude, tactics, body language, self talk, his pre-serve routines and communication with his team and spectators.

What factors were outside of Andy Murray's control?

His opponent's tactics, fitness and conditioning, skill level and decision making, scheduling of the match, temperature/weather conditions and umpire calls.

Make success all about the things inside your control and set process goals as a result.

Control the Controllables Handout

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Ep144: Jon Watkins - Mental Strength: What You Can Learn About Resilience From The Special Forces

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Relevant Blogs

Blog: Focusing on the Process as a Team

Blog: Focus on the Process

Blog: Why You Should Stop Setting SMART Goals

Blog: Cricket Psychology Tips: Control the Controllables