Elite performers don't just show up and hope for improvement. They reflect and grow,

Episode Summary:

Elite performers reflect on their performance every day. They look at what went well and what needs work. Learn three frameworks for daily reflection:

• PM Journal

• Well/Better/How

• Start/Stop/Continue.

These help you see progress, build momentum, and get 1% better every single day.

Key Takeaways:

• Learn what elite performers do differently after every performance
• Discover three frameworks for reflecting on your daily performance
• Learn what identifying great effort does for your brain
• Know how to see your progress and build momentum going into the next day

Q&A:

Q: What do average people do after their performance?

A: Average people will come out of their performance and accept what happened. But they won't take time to learn what went wrong and how it can be fixed or managed.

Q: What do elite performers do differently?

A: Elite performers will reflect on their day, look at what went well and what needs work, and purposely learn from both.

Q: What do these reflection frameworks help you do?

A: They help you put your day into perspective, see that you made progress, build momentum going into the next day, and get 1% better every single day.

Q: Why does identifying great effort matter?

A: It activates your dopamine and reinforces your behavior.

Q: What happens if you don't reflect on your performance?

A: You're going to repeat the same mistakes over and over again.

Micro-FAQ:

Q: How many frameworks are taught in this episode?

A: Three frameworks for daily reflection.

Q: What does seeing progress do?

A: It helps you build momentum going into the next day.

Q: Should you use all three frameworks?

A: Pick one and start with that. You can add others later.

Q: How do you get 1% better every day?

A: Take the time to look at what you did well, what needs work, and how you'll get better.

Q: When should you use these frameworks?

A: After practice, a game, or at the end of your work day.

Your Challenge:

Pick one of these frameworks and use it after practice, a game, or at the end of your work day. Just start with one.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🚦 Download the ⁠⁠⁠⁠⁠⁠Signal Lights Worksheet⁠⁠⁠⁠⁠⁠ mentioned in this episode.

⁠⁠⁠⁠⁠⁠🖥️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to my website and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠book a free 30-min call⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

Episode Summary:

Your energy is contagious. When you mope or snap at coaches, it spreads and kills team focus. Elite teammates support their team, handle feedback like fuel, and bring consistent energy every day. Learn how to show up for your team and make everyone better.

Key Takeaways:

• Understand how your energy affects your team's performance
• Learn three ways to be the best teammate you can be
• Discover how to handle coaching feedback that builds team unity

Q&A:

Q: How does your energy affect your team?

A: Your energy is contagious. If you're moping around, not only will you play or practice worse, but your energy could permeate and cause your team to not play well.

Q: What happens when you snap back at a coach?

A: If you're angry, your coach gives you feedback, and you snap back at them, it will cause your coaches to become angry, and the rest of your team will be walking on eggshells. This causes your team to lose focus, and the practice will not be as effective as it could be.

Q: What does it mean to support your team?

A: A loud dugout is a winning dugout. If your team is performing well, let them know. If your pitcher is coming off the mound from a bad performance, be out there to give him some encouragement. If your teammate is in a slump, remind them to focus on one pitch at a time. Be the teammate that always does what the team needs.

Q: How should you respond when a coach gives you feedback?

A: When a coach gives you feedback, don't get angry. Don't mope. They're there to help you. Not only does how you react show an example for the rest of your team, but your reaction affects your growth as well.

Q: What does it mean to bring your energy every day?

A: If you're winning, losing, starting, sitting, show up with the same energy each and every day. As Brian Cain loves to say, "if you're juice-full, you're useful! If you're juiceless, you're useless!" Your team needs to know what they'll get from you every single time.

Micro-FAQ:

Q: Why does your energy matter?

A: Your energy is contagious. Your energy matters.

Q: What is a loud dugout?

A: A loud dugout is a winning dugout.

Q: Why are coaches giving you feedback?

A: They're there to help you.

Q: How does your reaction to feedback affect team unity?

A: How you interact with your coaches and teammates can make or break team unity.

Q: What does Brian Cain say about energy?

A: "If you're juice-full, you're useful! If you're juiceless, you're useless!"

Your Challenge:

This week, I want you to pay attention to the energy you're bringing to your team. Are you juice-full? Are you making your team better? Support them, handle feedback well, and bring your energy every single day! Your team is counting on you.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🚦 Download the ⁠⁠⁠⁠⁠Signal Lights Worksheet⁠⁠⁠⁠⁠ mentioned in this episode.

⁠⁠⁠⁠⁠🖥️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to my website and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠book a free 30-min call⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

Let the scoreboard take care of itself.

Episode Summary:

A lot of athletes focus on the scoreboard, the opponent, whether they'll win. Elite performers focus on execution. Learn what you can actually control and how to stay locked in on your process.

Key Takeaways:

• Learn why focusing on outcomes prevents you from executing
• Discover what you can actually control during competition
• Understand how elite performers keep their attention on process
• Know when to redirect your focus back to what you control

Q&A:

Q: What do a lot of athletes focus on when they compete?

A: The scoreboard, the opponent, whether they'll win. All things they can't control.

Q: How do elite performers focus differently?

A: They focus on execution, the next pitch, the next play, the next rep. Their attention stays on their process, not the outcome.

Q: What happens when your focus is on outcomes?

A: When your focus is on outcomes, winning, stats, what people think, you can't execute. Your brain is worrying about results instead of performing the task.

Q: What happens when your focus is on process?

A: When your focus is on process, see the ball, attack the zone, execute your assignment, you can actually perform.

Q: What can you actually control during competition?

A: You can control your effort, your focus, your response, your execution, being the best teammate, and this moment.

Micro-FAQ:

Q: What takes care of itself?

A: The scoreboard takes care of itself when you take care of your process.

Q: Where should you direct your attention?

A: Direct your attention to what you can control. When you start thinking about outcomes, redirect to process.

Q: What is the only thing that matters?

A: Stay present. This pitch. This play. This rep. Nothing else matters.

Q: What is noise?

A: Everything else is noise.

Your Challenge:

This week, before every competition or practice, remind yourself: I control my effort, my focus, my response, and my execution. Everything else is noise. Stay locked in on your process and see what happens.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🚦 Download the ⁠⁠⁠⁠Signal Lights Worksheet⁠⁠⁠⁠ mentioned in this episode.

⁠⁠⁠⁠🖥️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to my website and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠book a free 30-min call⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

Elite performers don't wait for perfect conditions. They create them.

Episode Summary:

Awareness without action is useless. Owning your preparation means taking full responsibility for everything that gets you ready to perform: sleep, nutrition, recovery, conditioning, self-talk, breathing, and routines. Elite performers control what they can control and create the conditions they need instead of blaming external factors.

Key Takeaways:

• Understand what owning your preparation means for elite performers
• Learn the basics you have 100% control over
• Pick one area to own completely before adding another

Q&A:

Q: What does owning your preparation mean?

A: Taking full responsibility for everything that gets you ready to perform: sleep, nutrition, recovery, conditioning, your self-talk, your breathing, your routines. All of it.

Q: What do most athletes do when they underperform?

A: They blame external factors. Bad sleep? Someone else's fault. Poor nutrition? Didn't have time. No mental routine? Never thought about it.

Q: What do elite performers do differently?

A: Elite performers own all of it. They don't wait for perfect conditions. They create them. They control what they can control and take full responsibility for their mental and physical state.

Q: What are the basics you have 100% control over?

A: Sleep, nutrition, routines, self-talk, and breathing.

Q: How much sleep do you need?

A: 8 hours minimum. Non-negotiable. Your body recovers when you sleep. No recovery, no performance.

Micro-FAQ:

Q: What is the difference between average and elite?

A: The elite own their preparation.

Q: What should you do with your nutrition?

A: Fuel your body like it matters. Don't put junk in your body and expect elite performance. Have the necessary food in the house and the self-discipline needed to eat for what you have in front of you.

Q: Why do you need routines?

A: A pre-performance routine signals to your brain we're ready. A night time routine helps you slow down, recover, and fall asleep in the prime sleeping state.

Q: What should you do when your self-talk goes negative?

A: Notice when it goes negative. Redirect it. Control the voice in your head.

Q: What should you do when pressure hits?

A: Breathe. Deep breath in, slow breath out. Calms your nervous system.

Your Challenge:

This week, pick one thing you know impacts your performance. Sleep, nutrition, self-talk, breathing, routines. Pick one. Take full ownership of it. No excuses. No blaming external factors. Just own it and see what changes.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🚦 Download the ⁠⁠⁠Signal Lights Worksheet⁠⁠⁠ mentioned in this episode.

⁠⁠⁠🖥️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to my website and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠book a free 30-min call⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

You can't fix what you can't see. Most athletes are performing blind and wondering why they can't get better.

Episode Summary

Awareness (SEE) is the foundation of the my Locked In Framework, the five-layer system that separates elite performers from everyone else. Self-awareness means knowing your triggers, your ideal performance state, when you're off, and what impacts your performance so you can make better decisions in the moment.

Key Takeaways

• Understand what SEE is and why elite performers know their patterns
• Learn three questions to build self-awareness
• Notice what's happening inside you after every practice and game

Q&A

Q: What is SEE in the Locked In Framework?

A: SEE is self-awareness. It's knowing yourself, your triggers, your ideal performance state, when you're off, and what actually impacts your performance.

Q: Why do most athletes wonder why they're tight or overthinking in games?

A: They never took the time to actually see what's happening inside them. They think they know themselves but don't understand their patterns.

Q: What do elite performers know that others don't?

A: Elite performers know their patterns. They know what makes them perform at their best, what throws them off, and the warning signs when they're slipping.

Q: Why does SEE matter for performance?

A: If you don't know what your ideal performance state feels like, you can't get back to it when you're off. SEE gives you the awareness to make adjustments in real time instead of guessing.

Q: What are the three questions to build self-awareness?

A: When am I at my best? When am I off? What impacts my performance?

Micro-FAQ

Q: What is the Locked In Framework?

A: The five-layer system that separates elite performers from everyone else.

Q: What happens if you don't recognize when you're slipping into red light?A: You can't catch yourself before it's too late.

Q: What should you write down after practice or games?A: How did I feel? What was my focus like? What threw me off?

Q: What comes after SEE in the Locked In Framework?

A: OWN, what you do with that awareness.

Your Challenge

This week, after every practice or game, write down three things: How did I feel? What was my focus like? What threw me off? That's it. Just notice. Build your self-awareness by paying attention to what's actually happening inside you.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🚦 Download the ⁠⁠Signal Lights Worksheet⁠⁠ mentioned in this episode.

⁠⁠🖥️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to my website and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠book a free 30-min call⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

Episode Summary:Elite performers have short memories. Average players let one mistake snowball into disaster. Learn the Flush It technique from Ken Ravizza, the quickest and easiest way to let go of mistakes and move on to the next play.

Key Takeaways:

• Discover the difference between elite performers and average players when it comes to mistakes
• Learn Ken Ravizza's quickest and easiest way to flush mistakes
• Use the Flush It technique whether you're in the middle of a game or between plays
• Stop letting mistakes pile up on your back until you can't perform at all
• Move on to the next play after every mistake

Q&A: Q: What happens when you can't let go of a mistake during a game?A: If you're still thinking about an error during your next at bat or the next inning, your performance will not be up to the standard you expect it to be.

Q: What is the difference between elite performers and average players when it comes to mistakes?A: Elite performers have a short memory. Average players let one mistake snowball into a disaster. The difference is not talent, it is the ability to flush it and move on.

Q: What did Ken Ravizza say about mistakes you can't let go?A: Ken Ravizza, one of the most influential sports psychologists in baseball, used to say if you can't let a mistake go, it will pile up on your back until you can't perform at all.

Q: How do you use the Flush It technique?A: Imagine a toilet in front of you. Mentally take that mistake, throw it in the toilet, and say flush as you watch it go down.

Q: When can you use the Flush It technique?A: Whether you're in the middle of a game or between plays, you can do this.

Micro-FAQ: Q: What is E+R=O?A: Event plus response equals outcome. How you respond to an event can dictate the outcome.

Q: Why does one mistake ruin your whole game?A: Not because of the mistake, because you can't let it go.

Q: What should you do after you make a mistake?A: Flush it. Throw it in the toilet, watch it go down, and move on to the next play.

Q: How quickly can you flush a mistake?A: The Flush It technique is the quickest and easiest way.

Your Challenge: The next time you make a mistake, flush it. Throw it in the toilet, watch it go down, and move on to the next play. That's it. Now, step up, lock in, and make today count. If you master your present, you will dominate your future. Today we dominate.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🚦 Download the ⁠Signal Lights Worksheet⁠ mentioned in this episode.

⁠🖥️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to my website and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠book a free 30-min call⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

Episode Summary:Most athletes defeat themselves by predicting failure before it happens. Sports psychology research shows you have two types of self-talk: spontaneous negative thoughts and strategic cue words you can train to automatically replace them.

Key Takeaways:

• Stop fortune-telling your own failure before the event even happens
• Learn the difference between spontaneous self-talk and strategic self-talk
• Replace predictions of defeat with what you can control right now
• Train your brain to automatically redirect from negative thoughts to process focus
• Build the habit of asking one question when you catch yourself predicting failure

Q&A:Q: What happens when you predict your defeat before competing?A: Your brain believes what you tell it. You start playing not to lose instead of playing to win, your body tenses up, and you defeat yourself before the pitch is even thrown.

Q: What are the two types of self-talk in sports psychology research?A: Spontaneous self-talk, the automatic thoughts that just happen and are usually negative under pressure, and strategic self-talk, intentional cue words you practice and deploy.

Q: Can you stop spontaneous negative thoughts from happening?A: No, you cannot stop spontaneous negative thoughts. But you can train strategic self-talk to automatically replace them.

Q: What question should you ask when you catch yourself predicting defeat?A: What can I control right now? Not the outcome or whether you will succeed or fail, but what you can control in this exact moment.

Q: How does strategic self-talk become automatic?A: The more you practice replacing predictions with what you can control, the more automatic it becomes.

Micro-FAQ:Q: What is spontaneous self-talk?A: Automatic thoughts that just happen, usually negative under pressure.

Q: What is strategic self-talk?A: Intentional cue words you practice and deploy to replace negative thoughts.

Q: What should a pitcher focus on when predicting defeat?A: Attack the zone, what you can control right now.

Q: What should a batter focus on when predicting failure?A: See this pitch, what you can control in this exact moment.

Your Challenge:This week, catch yourself once when you're predicting defeat. Stop the thought. Ask: what can I control right now? Then focus on that. One time. That's it. Start building the habit of redirecting your brain from prediction to control.

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⁠🖥️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to my website and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠book a free 30-min call⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

Episode Summary: Learn the Signal Lights framework to identify when your mental state is slipping before it tanks your performance. Ken Ravizza said if you can't control yourself, you can't control your performance. This system shows you exactly where you are mentally.

Key Takeaways

• Recognize when your response is heading in the wrong direction before you lose control
• Use four specific areas to track your mental state in real time
• Identify your green, yellow, and red light behaviors to stay in peak performance mindset
• Catch yourself slipping from focused and composed to out of control

Q&AQ: What are signal lights in mental performance?A: Signal lights are your red, yellow, and green light mindsets that show whether you're calm and in control (green), starting to lose focus (yellow), or completely out of control (red).

Q: What are the four areas that tell you where you are mentally?A: Body language, focus, self-talk, and physical feelings. Each area shows different signals in green, yellow, and red light mindsets.

Q: What does a green light mindset look like?A: Green light means you're calm, collected, focused, and in control of your performance. Your body language is big, shoulders back, head high.

Q: What is a yellow light mindset?A: Yellow light means you're starting to lose control, beginning to react emotionally and losing focus.

Q: How do you know when you're in a red light mindset?A: Red light means you're out of control, no longer focused or composed. Your shoulders are hunched forward, head down, and your self-talk admits defeat.

Q: Why did Ken Ravizza say signal lights matter?A: Ken Ravizza, one of the pioneers in sports psychology for baseball, said if you can't control yourself, you can't control your performance. Signal lights help you control yourself.

Micro-FAQQ: How do signal lights connect to E+R=O?A: Your response to a negative event can make or break your outcome. Signal lights help you know when your response is heading in the wrong direction.

Q: What's an example of red light self-talk?A: Red light self-talk admits defeat: "I can't hit the ball today. I can't throw a pitch to save my life."

Q: Where can I get the Signal Lights worksheet?A: Download the free Signal Lights worksheet from the link in the episode description.

Your ChallengeIf you can't control yourself, you can't control your performance. Download the free Signal Lights worksheet, fill it out, know your lights, and get ahead of the competition.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🚦 Download the Signal Lights Worksheet mentioned in this episode.

🖥️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to my website and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠book a free 30-min call⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

Episode Summary:In athletics and in life, it is not about what happened to you, but how you respond to an event that determines your outcome. Learn the E + R = O formula and discover why your response-ability is your responsibility.

Key Takeaways:

• Event + Response = Outcome
• How one missed shot can cost your team more points when you respond emotionally
• Your response-ability is your responsibility
• You can't control the event, but you can control how you respond to the event

Q&A:Q: What does E + R = O stand for?A: Event + Response = Outcome. In athletics and in life, it is not about what happened to you, but how you respond to an event that determines your outcome.

Q: What is the basketball example used in this episode?A: If you are a basketball player and you miss a shot, you are not happy. The other team rebounds and transitions down the court, but you are still angry. Your head is down, you are angry, and you do not give your full effort to help defend in the transition, and the other team hits a three pointer. Not only did you cost your team two or three points on your attempt, but you cost your team three more points on the other end. You just cost your team 5-6 points because you allowed your response to your missed shot to take you out of the present moment.

Q: What is the blunt truth about response-ability?A: Your response-ability is your responsibility. How you react and what you do next is your responsibility.

Micro-FAQ:Q: Does it matter what happened to you?A: In athletics and in life, it is not about what happened to you, but how you respond to an event that determines your outcome.

Q: Can you control events?A: You cannot control the events that happen to you.

Q: Can you control your response?A: Yes, you can control your response, and your response determines your outcome.

Q: What happens when you respond emotionally?A: When you respond emotionally, you can take yourself out of the present moment and negatively impact your outcome.

Your Challenge:Remember that your response-ability is your responsibility. How you react and what you do next is your responsibility. You cannot control the events that happen to you, but you can control your response. And your response determines your outcome.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🖥️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to my website and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠book a free 30-min call⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

Episode Summary:There are only two things you can control in your life, and most people care way too much about things outside of their control. Learn what you can and cannot control, and get an action step to direct your energy towards what is in your control.

Key Takeaways:

• The two things you can control: your thoughts and your actions
• Examples of things coaches and athletes become emotional about that are outside their control in baseball
• What is in your control versus out of your control in baseball and life
• An action step using paper to identify what is in your control and cross out what is not

Q&A:Q: What are the only two things we can control?A: Our thoughts and our actions. You cannot control the first thought that pops into your head, but you can control whether you believe it, dwell on it, or let it go. You can control where your thoughts lead and whether your mind goes off the rails or stays calm and collected. You can control the effort you give in a day, what you eat, and what you do.

Q: What is the big problem we all face when it comes to control?A: We care way too much about the things that are outside of our control and do not do the things that are in our control.

Q: What are examples of things out of your control in baseball?A: How the weather is not ideal, how the umpire has a larger strike zone than you like, how the other dugout is taunting you, or even winning.

Q: What are examples of things in your control in baseball?A: How well you practiced, the effort you gave in practice and warm ups, your pre-game routines, how you controlled your mindset throughout the game, and how good of a teammate or coach you were during the game.

Q: What should you ask yourself in any situation?A: What is in my control in this situation? If it is out of your control, direct your energy towards what is in your control.

Micro-FAQ:Q: Can you control the first thought that pops into your head?A: No, but you can control whether you believe it, dwell on it, or let it go.

Q: Can you control winning?A: No, winning is out of your control.

Q: Can you control your effort in practice?A: Yes, effort is in your control.

Q: What do you do with things out of your control?A: Direct your energy towards what is in your control.

Your Challenge:When you come upon a situation that is causing you trouble, take out a piece of paper and put a line down the middle. On the left side, label the column out of my control and the right column in my control. Write it all out. When you are finished, cross out the left column and start doing the things in the right column that you can do to influence or solve the situation. From here on out, always remind yourself, I can only control what I can control.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🖥️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to my website and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠book a free 30-min call⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!