Hartman.Academy Self-Coaching Leadership

Chapter 6: Developing a Positive Self-Image

Michael Phelps is one of the most decorated Olympians of all time. In his career, he amassed an incredible twenty-eight medals, with twenty-three of those being gold. He set both all-time Olympic records. Phelps did so over the course of four Olympic games spanning twelve years. Phelps also overcame a lot of self-doubt along the way. 

When Phelps was younger, he was diagnosed with ADHD and told by his doctor that he would never amount to anything.  Phelps's mom used this as motivation for him to succeed. Phelps's first coach didn't think he was good enough to make the Olympic team. This only made Phelps work harder, and he went on to prove his coach wrong by not only making the team but becoming one of the most decorated Olympians of all time (Valentine, 2019). 

Phelps said, “You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” 

All of the best-laid plans and systems will not serve you if you do not believe in your ability to accomplish your goals. 

Look back at the self-assessment from chapter 3. 
Do you regularly talk to yourself in a negative manner or a positive one? 

Everyone struggles with self-image, including Michael Phelps. No one is perfect, and everyone has their own insecurities. Phelps was able to overcome his doubts and achieve great things because he had a positive self-image. He believed in himself and his abilities, even when others did not. 

If you struggle with self-image, there are things you can do to improve it. 

Continue Your Mindset Journey

Discover the power of the Hartman.Academy Platform at  https://www.hartman.academy/

Explore the Hartman.Academy Podcast for practical strategies and tools focused on mindset, self-leadership, mindfulness, confidence, focus, resilience, and performance for athletes and workplace professionals.

Hartman.Academy combines targeted assessments, personalized growth plans, self-coaching tools, educational resources, and 24/7 access to Digital Mind Mike Hartman to help you better understand yourself, strengthen your mindset, and turn insight into action.

For additional support, Coaching with Mike Hartman provides personalized coaching focused on leadership, mindset, goal achievement, confidence, accountability, and performance.

Books by Mike Hartman
Healthy Mindset for Athletes
Workplace Athletes
Available on Amazon.

Assess. Understand. Build. Coach.

Hartman.Academy

Chapter 5: Creating Systems that Work

Create Daily Habits and Rituals

Establish a Daily Routine

Manon Rheaume was the first woman to play in an American men's sports league. 
She signed a contract with the Tampa Bay Lightning in 1992 and played in exhibition games until signing her first professional contract that same year with IHL team, the Atlanta Knights. Rheaume had a huge dream to accomplish something no woman had ever accomplished before.  
But she had a plan to get there.  (Manon Rhéaume – the First Woman to Play in an American Men’s pro Sports League, 2021). 

Rheaume said, “If you persevere long enough, if you do the right things long enough, the right things will happen.” 

Do you ever feel like you're just spinning your wheels? That no matter how hard you work, you can't seem to get ahead? You're not alone. Many athletes feel this way. The way to achieve goals is by creating systems that work. The good news is that there are specific steps you can take to create those systems. 

In Atomic Habits, James Clear writes, “You do not rise to the level of your goals. You fall to the level of your systems. Your goal is your desired outcome. Your system is the collection of daily habits that will get you there" (Clear, 2018). 

Before you start setting goals, it's important to take a look at your current systems and how they work for you or if they fail you.

Create Daily Habits and Rituals 

Daily habits are important because they are the building blocks of your system. They are the things you do every day that will help you reach your goals. If your habits are inconsistent or if they don't align with your goals and values, you will not be able to achieve success. 

Continue Your Mindset Journey

Discover the power of the Hartman.Academy Platform at  https://www.hartman.academy/

Explore the Hartman.Academy Podcast for practical strategies and tools focused on mindset, self-leadership, mindfulness, confidence, focus, resilience, and performance for athletes and workplace professionals.

Hartman.Academy combines targeted assessments, personalized growth plans, self-coaching tools, educational resources, and 24/7 access to Digital Mind Mike Hartman to help you better understand yourself, strengthen your mindset, and turn insight into action.

For additional support, Coaching with Mike Hartman provides personalized coaching focused on leadership, mindset, goal achievement, confidence, accountability, and performance.

Books by Mike Hartman
Healthy Mindset for Athletes
Workplace Athletes
Available on Amazon.

Assess. Understand. Build. Coach.

Hartman.Academy

Healthy Mindset for Athletes & Workplace Athletes

Helping Athletes Achieve Their Dreams and Goals While Being Mindful of Everything in Else In Life!

Chapter 4: Setting Goals 

What is a goal?

How do I start setting goals? 

The SMART Method 

Staying Motivated to Achieve Your Goals


Do you want to be a better athlete, student, person, or employee? Of course, you do! Nobody enjoys being bad at something. In order to improve, you need to set goals and work towards them.

What is a goal?
For athletes, setting and achieving goals is a key part of becoming successful. A goal is a specific target that an athlete sets for themselves, with the intention of reaching it. Goals can be related to any aspect of an athlete's performance, from improving their personal best to winning a championship. 

Athletes often set both short-term, medium, and long-term goals, in order to keep themselves motivated and on track. Achieving goals can give athletes a sense of accomplishment and pride, as well as help them to build confidence and improve their overall performance. While setting goals can be challenging, it is important for athletes to remember that even small improvements can make a big difference in their success.

What is a short-term goal?
A short-term goal is something that an athlete sets to accomplish in a relatively short time frame, typically within one to three weeks. These goals can vary in nature, ranging from increasing endurance or speed to improving particular skills or techniques. For example, a runner might focus on increasing her pace during sprints or building up her lung capacity through regular cardio workouts. 

Continue Your Mindset Journey

Discover the power of the Hartman.Academy Platform at  https://www.hartman.academy/

Explore the Hartman.Academy Podcast for practical strategies and tools focused on mindset, self-leadership, mindfulness, confidence, focus, resilience, and performance for athletes and workplace professionals.

Hartman.Academy combines targeted assessments, personalized growth plans, self-coaching tools, educational resources, and 24/7 access to Digital Mind Mike Hartman to help you better understand yourself, strengthen your mindset, and turn insight into action.

For additional support, Coaching with Mike Hartman provides personalized coaching focused on leadership, mindset, goal achievement, confidence, accountability, and performance.

Books by Mike Hartman
Healthy Mindset for Athletes
Workplace Athletes
Available on Amazon.

Assess. Understand. Build. Coach.

Hartman.Academy

Healthy Mindset for Athletes & Workplace Athletes

Helping Athletes Achieve Their Dreams and Goals While Being Mindful of Everything in Else In Life!

Chapter 3: The Assessment

Reflect and Celebrate 

Set Intentions

Reframe and Master Mindsets 

Identify and Prioritize Your Values


In order to figure out how to move forward, it is necessary to take a look at your current situation to find out what is working and what isn't. By breaking down your life into smaller, manageable pieces, it's much easier to see where you succeed and what is holding you back. 

In his book Essentialism, Greg McKeown wrote, “Essentialism is not about how to get more things done; it’s about how to get the right things done... It is about making the wisest possible investment of your time and energy in order to operate at our highest point of contribution by doing only what is essential (McKeown, 2022)”. 

By focusing on what is essential and eliminating the things that don't serve you, it becomes much easier to set achievable goals, create systems that work, and find success to keep you motivated. 

As you work through the questions in this chapter, take time to reflect on each of your answers before moving forward. At the end of the assessment, you will have all of the pieces needed to move through the rest of the workbook as you create a healthy mindset and a system that serves you in focusing your time and energy on accomplishing your goals. 

Reflect and Celebrate 

List three things you are currently thankful for. 
1.
 2.
 3. 

List three things you have accomplished that you are proud of. 
1.
2. 
3.

Continue Your Mindset Journey

Discover the power of the Hartman.Academy Platform at  https://www.hartman.academy/

Explore the Hartman.Academy Podcast for practical strategies and tools focused on mindset, self-leadership, mindfulness, confidence, focus, resilience, and performance for athletes and workplace professionals.

Hartman.Academy combines targeted assessments, personalized growth plans, self-coaching tools, educational resources, and 24/7 access to Digital Mind Mike Hartman to help you better understand yourself, strengthen your mindset, and turn insight into action.

For additional support, Coaching with Mike Hartman provides personalized coaching focused on leadership, mindset, goal achievement, confidence, accountability, and performance.

Books by Mike Hartman
Healthy Mindset for Athletes
Workplace Athletes
Available on Amazon.

Assess. Understand. Build. Coach.

Hartman.Academy

Healthy Mindset for Athletes & Workplace Athletes 

Helping Athletes Achieve Their Dreams and Goals While Being Mindful of Everything in Life! 

By 

Mike Hartman 

How to Win the Game in Your Head

The Mental Side of Sports

All Athletes Experience Mental Blocks

How many times have you seen an athlete give up right before they make  a comeback? How many times have you seen them choke under  pressure? It's frustrating, isn't it? You know they have the talent, but they  just can't seem to get it done. Well, the truth is, there is a mental side of  sports that often can't overcome the physical side. 

The mental side of sports is just as important as the physical side. In fact,  it can often be the difference between winning and losing. The mental  side of sports includes things like focus, concentration, motivation, and  confidence. All of these factors can make a big difference in an athlete's  performance.  

The Mental Side of Sports  

When it comes to sports, the physical side of the game is certainly  important. After all, in order to win a match, you must have good  technique and superior strength and agility. However, mental skills are  also essential for success on the field, court, ice, or course. The ability to  focus and be fully present in the moment allows you to perform at your  best, even when you are pushed to the limit. Moreover, having a positive  attitude and high self-confidence helps you to overcome obstacles and  keep pushing forward, even in the face of adversity. The mental side of  sports is crucial for achieving peak performance both on an individual  level and as part of a team. When we truly believe in our abilities and  take pride in our efforts, there is no limit to what we can accomplish on  the field. 

What are some of the benefits it can provide athletes? 

Some benefits of improving the mental side of your game include  improved focus, increased confidence, and the ability to cope with  adversity better. When athletes are able to tap into their mental skills,  they often find that they are able to perform at a higher level and achieve  greater success. In addition, the mental side of sports can help athletes to  better understand their opponents and what they are trying to accomplish.  This can give you a major advantage on the field.

Continue Your Mindset Journey

Discover the power of the Hartman.Academy Platform at  https://www.hartman.academy/

Explore the Hartman.Academy Podcast for practical strategies and tools focused on mindset, self-leadership, mindfulness, confidence, focus, resilience, and performance for athletes and workplace professionals.

Hartman.Academy combines targeted assessments, personalized growth plans, self-coaching tools, educational resources, and 24/7 access to Digital Mind Mike Hartman to help you better understand yourself, strengthen your mindset, and turn insight into action.

For additional support, Coaching with Mike Hartman provides personalized coaching focused on leadership, mindset, goal achievement, confidence, accountability, and performance.

Books by Mike Hartman
Healthy Mindset for Athletes
Workplace Athletes
Available on Amazon.

Assess. Understand. Build. Coach.

Hartman.Academy

Healthy Mindset for Athletes & Workplace Athletes 

Helping Athletes Achieve Their Dreams and Goals While Being Mindful of Everything in Else In Life!

Mindfulness for athletes is an important practice to have. This workbook  will help you understand mindfulness and how it can help improve your  athletic performance whether you are a student-athlete, a workplace  athlete, or someone who just likes to stay in shape. Athletes often face a  lot of stress, both physically and mentally. Mindfulness can help them  learn how to deal with this stress in a healthy way and improve their  overall performance. 

As you move through the workbook, take your time to understand each  concept and answer the questions thoughtfully. Each chapter builds on  the last, and by the end, you will have a mindfulness plan to put into  action. 

Mindfulness can help athletes in many different ways. It can improve  focus, concentration, and mental clarity. 

What is mindfulness? 

Mindfulness is a concept that many athletes have embraced in recent  years. This practice, which involves paying close attention to all aspects  of the present moment, has been shown to improve performance and  reduce stress. By tuning into your physical sensations, thoughts, and  emotions in a nonjudgmental way, you can learn to be more present and  focused on your training. This, in turn, can help you get more out of your  workouts and achieve even greater levels of athletic success. Whether  you're just starting out or looking to reach the next level, becoming  skilled at mindfulness can be a powerful tool for any athlete.  

Why is a healthy mindset important for  athletes? 

A healthy mindset can help athletes in many different ways. It can  improve focus, concentration, and mental clarity. For example, if an  athlete is feeling anxious before a big race, mindfulness can help them  calm their mind and focus on the task at hand. Additionally, a health mindset has been shown to reduce stress levels and improve sleep  quality, both of which are important for peak performance. 

While there are many benefits to a healthy mindset, it's important to  remember that it is a practice that takes time and effort to master. Like  anything else, the more you commit to it, the better your results will be.  With patience and practice, you can learn how to use mindfulness to  enhance your athletic performance. 

How can I start practicing mindfulness? 

If you're new to mindfulness, there are many ways to get started. One  easy way is to simply pay attention to your breath. As you inhale and  exhale, focus on the sensations of your breath moving in and out of your  body. If your mind starts to wander, simply bring your attention back to  your breath. You can also try other healthy mindset exercises, such as  walking meditations.  

Continue Your Mindset Journey

Discover the power of the Hartman.Academy Platform at  https://www.hartman.academy/

Explore the Hartman.Academy Podcast for practical strategies and tools focused on mindset, self-leadership, mindfulness, confidence, focus, resilience, and performance for athletes and workplace professionals.

Hartman.Academy combines targeted assessments, personalized growth plans, self-coaching tools, educational resources, and 24/7 access to Digital Mind Mike Hartman to help you better understand yourself, strengthen your mindset, and turn insight into action.

For additional support, Coaching with Mike Hartman provides personalized coaching focused on leadership, mindset, goal achievement, confidence, accountability, and performance.

Books by Mike Hartman
Healthy Mindset for Athletes
Workplace Athletes
Available on Amazon.

Assess. Understand. Build. Coach.

Hartman.Academy

Continue Your Mindset Journey

Discover the power of the Hartman.Academy Platform at  https://www.hartman.academy/

Explore the Hartman.Academy Podcast for practical strategies and tools focused on mindset, self-leadership, mindfulness, confidence, focus, resilience, and performance for athletes and workplace professionals.

Hartman.Academy combines targeted assessments, personalized growth plans, self-coaching tools, educational resources, and 24/7 access to Digital Mind Mike Hartman to help you better understand yourself, strengthen your mindset, and turn insight into action.

For additional support, Coaching with Mike Hartman provides personalized coaching focused on leadership, mindset, goal achievement, confidence, accountability, and performance.

Books by Mike Hartman
Healthy Mindset for Athletes
Workplace Athletes
Available on Amazon.

Assess. Understand. Build. Coach.

Hartman.Academy

Welcome to The Mike Hartman Show where Mike talks to individuals about Stories, Mindset & Champions! Mike’s purpose and objective for this podcast is to help people through their pain points and struggles. 

The focus points will be centered around mindfulness, systems, habits, measurable goals, short term goals, long-term goals, vision goals, mindset, fitness, nutrition, mental toughness, little & details, playing to win and how to get ready to play so you can achieve your dreams and goals. 

Everyone has a story! All of the guests had major transformational adjustments in their life, They did not start out great. Here is the truth to making it to the top! Mike is a former National Hockey League player and was part of the 1994 Stanley Cup Championship team New York Rangers. He overcame the odds and fought his way through hardships and didn’t just make it to the NHL, he has been a part of championship teams at every level  in his 17-year professional career. Mike has worked in the performance coaching and personal development business for 18 years. He has worked with a variety of groups from Fortune 500 companies, small to medium size businesses, world class athletes, amateur athletes and weekend warriors. 
During the Michigan State Marquette game, the coach called a time out and had the players focus on breathwork.
Listen and learn why this is so important!

Continue Your Mindset Journey

Discover the power of the Hartman.Academy Platform at  https://www.hartman.academy/

Explore the Hartman.Academy Podcast for practical strategies and tools focused on mindset, self-leadership, mindfulness, confidence, focus, resilience, and performance for athletes and workplace professionals.

Hartman.Academy combines targeted assessments, personalized growth plans, self-coaching tools, educational resources, and 24/7 access to Digital Mind Mike Hartman to help you better understand yourself, strengthen your mindset, and turn insight into action.

For additional support, Coaching with Mike Hartman provides personalized coaching focused on leadership, mindset, goal achievement, confidence, accountability, and performance.

Books by Mike Hartman
Healthy Mindset for Athletes
Workplace Athletes
Available on Amazon.

Assess. Understand. Build. Coach.

Hartman.Academy

Welcome to The Mike Hartman Show where Mike talks to individuals about Stories, Mindset & Champions! Mike’s purpose and objective for this podcast is to help people through their pain points and struggles. 

The focus points will be centered around mindfulness, systems, habits, measurable goals, short term goals, long-term goals, vision goals, mindset, fitness, nutrition, mental toughness, little & details, playing to win and how to get ready to play so you can achieve your dreams and goals. 

Everyone has a story! All of the guests had major transformational adjustments in their life, They did not start out great. Here is the truth to making it to the top! Mike is a former National Hockey League player and was part of the 1994 Stanley Cup Championship team New York Rangers. He overcame the odds and fought his way through hardships and didn’t just make it to the NHL, he has been a part of championship teams at every level  in his 17-year professional career. Mike has worked in the performance coaching and personal development business for 18 years. He has worked with a variety of groups from Fortune 500 companies, small to medium size businesses, world class athletes, amateur athletes and weekend warriors. I recently had a question submitted to the website that asked what does it mean to be balanced, and neutral as an athlete?

Continue Your Mindset Journey

Discover the power of the Hartman.Academy Platform at  https://www.hartman.academy/

Explore the Hartman.Academy Podcast for practical strategies and tools focused on mindset, self-leadership, mindfulness, confidence, focus, resilience, and performance for athletes and workplace professionals.

Hartman.Academy combines targeted assessments, personalized growth plans, self-coaching tools, educational resources, and 24/7 access to Digital Mind Mike Hartman to help you better understand yourself, strengthen your mindset, and turn insight into action.

For additional support, Coaching with Mike Hartman provides personalized coaching focused on leadership, mindset, goal achievement, confidence, accountability, and performance.

Books by Mike Hartman
Healthy Mindset for Athletes
Workplace Athletes
Available on Amazon.

Assess. Understand. Build. Coach.

Hartman.Academy

Welcome to The Mike Hartman Show where Mike talks to individuals about Stories, Mindset & Champions! Mike’s purpose and objective for this podcast is to help people through their pain points and struggles. 

The focus points will be centered around mindfulness, systems, habits, measurable goals, short term goals, long-term goals, vision goals, mindset, fitness, nutrition, mental toughness, little & details, playing to win and how to get ready to play so you can achieve your dreams and goals. 

Everyone has a story! All of the guests had major transformational adjustments in their life, They did not start out great. Here is the truth to making it to the top! Mike is a former National Hockey League player and was part of the 1994 Stanley Cup Championship team New York Rangers. He overcame the odds and fought his way through hardships and didn’t just make it to the NHL, he has been a part of championship teams at every level  in his 17-year professional career. Mike has worked in the performance coaching and personal development business for 18 years. He has worked with a variety of groups from Fortune 500 companies, small to medium size businesses, world class athletes, amateur athletes and weekend warriors. 

I had a conversation with a great friend, who is a very senior leader in a major company, and he shared with me how to read a person in 30 sec!

Continue Your Mindset Journey

Discover the power of the Hartman.Academy Platform at  https://www.hartman.academy/

Explore the Hartman.Academy Podcast for practical strategies and tools focused on mindset, self-leadership, mindfulness, confidence, focus, resilience, and performance for athletes and workplace professionals.

Hartman.Academy combines targeted assessments, personalized growth plans, self-coaching tools, educational resources, and 24/7 access to Digital Mind Mike Hartman to help you better understand yourself, strengthen your mindset, and turn insight into action.

For additional support, Coaching with Mike Hartman provides personalized coaching focused on leadership, mindset, goal achievement, confidence, accountability, and performance.

Books by Mike Hartman
Healthy Mindset for Athletes
Workplace Athletes
Available on Amazon.

Assess. Understand. Build. Coach.

Hartman.Academy