Basics of Performance Psychology
Your brain drives your performance, and it’s trainable.
This page breaks down the key mental skills every athlete needs to succeed, whether you’re stepping into the ring, hitting the road, or pushing your personal limits.
If you want to go further, explore our courses or work with me 1-on-1.
Mental Skill 1: Focus & Attention Control
High-level performance demands sharp, flexible focus.
Learn how to manage distractions, stay locked in under pressure, and shift your attention when the game plan changes.
Try it now: Practice noticing when your mind drifts in training. Name it, reset, refocus.
Mental Skill 2: Managing Nerves & Pre-Performance Anxiety
High-level performance demands sharp, flexible focus.
Learn how to manage distractions, stay locked in under pressure, and shift your attention when the game plan changes.
Try it now: Practice noticing when your mind drifts in training. Name it, reset, refocus.
Mental Skill 3: Confidence & Mental Toughness
Confidence isn’t magic, it’s built through action, repetition, and mindset.
Train self-belief by stacking small wins, reframing setbacks, and focusing on what’s in your control.
Try this: After each session, note one thing you did well and one thing you’re improving.
Your brain doesn’t fully distinguish between real and vividly imagined reps.
Use mental rehearsal to prepare for key moments, build technical precision, and reduce hesitation.
Starter drill: Spend 3 minutes visualizing a successful performance, including sights, sounds, and sensations.
Mental Skill 4: Visualization & Mental Rehearsal
Mental Skill 5: Regulating Energy & Arousal
Your body and mind need to match the moment, not every session is max effort.
Learn how to gear up or down, conserve energy, and stay balanced across training and competition.
Pro tip: Use breath, self-talk, or a pre-set cue to dial intensity up or down as needed.
Mental Skill 6: Mental Recovery
Recovery isn’t just physical. Mental reset is key to bouncing back from losses, bad sessions, or burnout.
Develop routines that help you process, reset, and refocus for what’s next.
Reflection exercise: After a tough moment, write down what happened, what you learned, and what you want to carry forward.
Ready to Take It Further?
If you’re ready to apply these skills with structure, check out our courses and 1-on-1 options.