Episode 047: Dr. Jim Afremow - The Champion’s Mind
Sports psychologist Dr. Jim Afremow joins Vrain Waves to share the importance of cultivating a champion’s mindset in everything you do. There are plenty of parallels between sports and teaching and learning; some of these parallels are useful for thinking about your classroom or your collegial relationships in a different frame. Download the Champion’s Mind app to hear inspirational audio clips and motivate yourself for anything you’re trying to tackle in life! Enjoy!

Connect with Dr. Jim Afremow
Website: goldmedalmind.net | Twitter: @goldmedalmind | Books: The Champion’s Mind; The Champion’s Comeback; The Young Champion’s Mind

Connect with Vrain Waves
Website: vrainwaves.com | Twitter: @VrainWaves | Becky Twitter: @BeckyEPeters | Ben Twitter: @mrkalb

Links & Show Notes

• Intro links
  • Space Jam the movie
  • Practice until you can’t get it wrong - Peyton Manning
  • Champions v. Contenders
  • “Part of this process requires us to maintain our eagerness to learn and grow, and to take well-trained, disciplined action to make solid change in our lives.”
• What can we learn from athletes? (06:15)
• What is a champion? (07:02)
  • Being vitally involved in life
• Handling setbacks (07:52)
  • Ugly but effective
  • Serena Williams
  • Relaxes when she’s down in a match
• Greatest of All Time (09:54)
• Arrogance v. Confidence (10:51)
  • Time to be humble (preparation phase) then confident (performance phase)
  • Ego edges greatness out
• Self-talk (13:10)
  • Anxiety management
  • Butterflies - try to get them to fly in formation
• Mental game / Physical game (15:15)
• Visualization / Mental Imagery (16:02)
  • Big days or daily routines
  • Psych yourself up instead of psyching yourself out
• Peak Performance Coordinator for the San Francisco Giants
• Motivation (19:41)
  • Get into a great mood / frame of mind
  • Pick a predator to emulate
• Good / Better / Best (21:50)
  • Great way to debrief: What went well? What could I have done better? How will I make those changes to help myself be best tomorrow?
  • Lebron & his son video
• Deliberate Practice (24:23)
  • Process goals & outcome goals
  • Continuous improvement
  • Rest / Recovery / Regeneration - Don’t be lazy with your recovery
• Meditation & breathing techniques (26:47)
• Champions & their contract (27:33)
  • Dr. Afremow article about JJ Watt: "I think no matter what job you do, I don’t care what job it is, you want to outperform your contract. I feel like that’s how everybody should attack their job, at least. You should want people to think you’re underpaid because of how hard you work, because of how well you do your job, because of how you go about your business."
  • Importance of Gratitude
  • Sometimes we have to go against socialization to be our best selves
• Team Sports & Teaching (29:44)
  • When we give ourselves to others, we get more in return.
  • A rising tide lifts all boats
• On Twitter: @GoldMedalMind
• Relationships (31:40)
  • Learn the learner; study the student - be vulnerable with students
• Coach-Athlete Relationship (33:10)
  • Balance between challenge & support
• Optimism (34:49)
  • Baseball card research study (article)
  • When it’s time to perform, be psychotically optimistic.
• Body Language (36:46)
• Confidence, Concentration, Commitment, Composure (38:24)
  • “That’s like me” or “That’s not like me”
  • Negativity bias for survival
• What are we doing that gets in our own way? (40:07)
  • “I know” list
  • Gift of failing & how to learn from it: I just learned something that didn’t work
• 3 P’s: Present, Positivity, Process (43:17)
  • Let go of today & focus on the next thing
• Mantras / Routines (44:44)
  • Mind over matter
  • Be like water
  • I love hills
  • Bruce Lee quote:
  • “Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend.”
• Commonalities among people that surround champions (46:03)
• The Champions Mind App
  • Use the app to build mental skills & strategies
• Take Aways (48:32)
  • Cornelius Minor Vrain Waves episode
  • 3 questions for being a team player:
  • “Think about these three self-reflection questions regarding your role as a teammate: 1. What am I doing that is hurting my team (e.g., complaining, gossiping)? 2. What am I not doing that is hurting my team (e.g., cheering for my teammates, accepting my role on the team)? 3. What are the specific action steps I will take to be a better teammate moving forward (e.g., hustling on every play, being more vocal on the field)?”
  • PLC+ Vrain Waves episode