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Speaker 1: Doctor Haleley purlis welcome to the podcast.

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Speaker 2: Hi, thanks for having me, Thanks.

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Speaker 1: For having me again.

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Speaker 3: You should say I would say welcome back to the podcast,

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Speaker 3: but our listeners have not experienced you before, even though

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Speaker 3: I have.

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Speaker 1: Interviewed you last week. And I gotta fess up that

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Speaker 1: the tech.

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Speaker 3: Just had a little grenlin in it after seventeen minutes.

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Speaker 3: It's just there was no me and just you talking

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Speaker 3: to yourself.

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Speaker 2: That happens all the time, and I'm just talking to myself.

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Speaker 2: But we got a dry run, we got we got

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Speaker 2: simulation training.

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Speaker 1: We did.

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Speaker 3: We did get simulation training, which is very important in

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Speaker 3: peak performance, isn't it. And that's a little nice segue.

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Speaker 3: So you are a sports psychologists. Tell us first of all,

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Speaker 3: what brought you into that field?

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Speaker 2: A great story, if I can say so myself. I'm

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Speaker 2: so lucky. I grew up as a ski racer, and

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Speaker 2: a pretty good one. And when I was I peaked

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Speaker 2: at twelve, so I should say I was a pretty

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Speaker 2: good one at twelve.

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Speaker 1: Peaked at twelve.

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Speaker 2: But I was twelve years old and I was competing

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Speaker 2: in the World championship for my age group, and my coach,

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Speaker 2: oh wow, and my coach, right before I was about

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Speaker 2: to compete, pulls out one hundred I'm Canadian. So he

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Speaker 2: pulled out one hundred Canadian dollar bill, placed it in

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Speaker 2: front of my face and told me that he had

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Speaker 2: bet on me to win this Junior Junior Junior World championship.

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Speaker 1: Wow.

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Speaker 3: That's an interesting technique.

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Speaker 2: I don't recommend it, but it.

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Speaker 1: Worked really that Wow? So what was the motivation behind that?

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Speaker 2: Well, it can go two ways. Right on one hand, yeah,

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Speaker 2: handed can go to anger, frustration, worry, fear. How could

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Speaker 2: a coach bet on me and tell me? What if

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Speaker 2: he's wrong? What if I make a mistake and let

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Speaker 2: him down? Flip side? Are you kidding me? Can you

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Speaker 2: trust me? You believe in me? That's and I remember thinking, Wow,

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Speaker 2: if my coach has high expectations, doesn't that mean I'm

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Speaker 2: doing something right? And I went down and I did win.

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Speaker 2: This is funny. My coach came down, congratulated me, kept

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Speaker 2: all the money for himself, but he said something to

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Speaker 2: me that carved out my life. He said, it's amazing

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Speaker 2: what your performance can be like when you get your

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Speaker 2: head straight. Two weeks later, he brought a sports psychologist

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Speaker 2: to come and speak to my team and click click.

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Speaker 2: I went home and I told my parents at twelve

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Speaker 2: that I wanted to be a sports psy gal when

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Speaker 2: I grew up.

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Speaker 3: Oh wow, I wonder how many people have a story

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Speaker 3: of what they wanted to be when they were twelve

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Speaker 3: that they went on to actually do.

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Speaker 1: That's really interesting.

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Speaker 3: How did you so interesting at twelve years old being

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Speaker 3: at the World Championships. What was the pressure like for

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Speaker 3: you then? Did you feel the pressure or were you

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Speaker 3: just like this twelve year old going this is really

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Speaker 3: exciting and didn't really process the wit of what you

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Speaker 3: were doing.

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Speaker 2: Well. And remember it was the World Championships for my

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Speaker 2: age group, right, so it was this big event I was,

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Speaker 2: you know, I was chosen as Team Canada. There was

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Speaker 2: a lot of excitement, But I don't think. I don't

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Speaker 2: think I had like pressure other than the fact that

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Speaker 2: I was chosen. I'm good enough to be here and

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Speaker 2: to wear the Team Canada jacket, and I think I

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Speaker 2: embraced it. I have great parents, great parents, and I

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Speaker 2: have even though you put a pressure on me. He

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Speaker 2: also I believed coached me to embrace pressure. Pressure. Pressure

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Speaker 2: is a privilege. Pressure means you're doing well, and I

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Speaker 2: think he ingrained that inside of me, and there was

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Speaker 2: I don't think I felt a whole lot of anxiety,

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Speaker 2: nervousness and excitement absolutely, anxiety not so much.

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Speaker 1: Yeah, very cool.

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Speaker 3: I love that pressure is a privilege, and you know,

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Speaker 3: often pressure comes with mental blocks. And in your book

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Speaker 3: Personal Podium, you talk a lot about overcoming mental blocks.

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Speaker 3: And as a sports psychologist, I think that's kind of

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Speaker 3: bread and butter, isn't it helping people to overcome mental blocks?

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Speaker 3: So what are some of the biggest mental blocks that

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Speaker 3: you see with people and how can we address them?

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Speaker 3: And before you get into that, I think we do

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Speaker 3: need to let people know not only your sports psychologist,

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Speaker 3: but you also work with a lot of executives and

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Speaker 3: I know a number of sports psychologists and and the

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Speaker 3: techniques are very very applicable to the business world, anybody

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Speaker 3: who has to our military, anyone who has to perform

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Speaker 3: under pressure, Like sports psychology, that's where you want to

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Speaker 3: go to, right, So talk to us about some of

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Speaker 3: the biggest mental blocks you see in athletes and executives,

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Speaker 3: and what are some things that people can do to

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Speaker 3: overcome them and where do they come from as well?

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Speaker 3: Let's just dive into the word of mental blocks.

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Speaker 2: It's true, and you know and similar to you too,

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Speaker 2: using the techniques for health behavior change as well, so wellness, business,

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Speaker 2: and sport. Fear, fear of failure, fear of success, fear

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Speaker 2: of you know, if I do it once, then I'm

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Speaker 2: going to have the pressure to do it over and

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Speaker 2: over and over again. You know, there's the fear of

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Speaker 2: you know, living up to the reputation that I create

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Speaker 2: for myself. Competitive anxiety. If people don't know how to

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Speaker 2: embrace competition comes, they have a mental block around competition, injury,

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Speaker 2: you know, damaging themselves, discomfort, the sacrifices that you're going

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Speaker 2: to have to make. You know, with every health behavior change,

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Speaker 2: with every success, there are sacrifices and so that comes

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Speaker 2: with a whole lot of mental blocks as well.

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Speaker 3: And so what are some things that people actually before

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Speaker 3: we get into the things that people can do, do

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Speaker 3: you find there is a different motivator or a different

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Speaker 3: driver between fear of failure versus fear of success. Because

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Speaker 3: everybody will have heard a fear of failure, but not

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Speaker 3: a lot of people will probably have heard of fear

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Speaker 3: of success. Although there are big mental blocks around people,

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Speaker 3: you know, just don't do it because then you're going

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Speaker 3: to have to live up to it.

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Speaker 2: It's a big it's a big thing. And actually there

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Speaker 2: are a lot of people who you know, may may

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Speaker 2: be talented, may have the mental skill set, but they

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Speaker 2: don't want the responsibility of needing to win and stay

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Speaker 2: on top. That they won't ever let themselves get there

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Speaker 2: because the chase to be first is actually, in my

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Speaker 2: humble opinion, easier yeah than staying first. And so Tiger

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Speaker 2: Woods said it the best. The difference between the great

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Speaker 2: and just the very good is being able to do

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Speaker 2: it again and again and again. And the best athletes

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Speaker 2: out there, most of them that I can think of,

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Speaker 2: don't win all the time because that's not possible. Winning

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Speaker 2: isn't loyal to anybody, but they consistently, consistently stay ahead

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Speaker 2: of the game.

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Speaker 3: And so then talk to talk us through some of

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Speaker 3: the things that we can do to address these various

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Speaker 3: mental blocks.

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Speaker 2: So I offer three suggestions, and we can talk about

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Speaker 2: them in general terms so that everyone who's who's watching

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Speaker 2: and listening can kind of relate it to them to

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Speaker 2: their life. So one way is actually nothing to do

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Speaker 2: with your mental and everything to do with your environment.

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Speaker 2: And often we will fear, we will have anxiety, fear, frustration, worry,

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Speaker 2: anger because of the environment, because the people we're keeping

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Speaker 2: around us, or this situation, the physical you know, environment,

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Speaker 2: our technique are sorry, not our technique, our equipment, the people,

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Speaker 2: the environment. So if we can manipulate the situation, and

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Speaker 2: I say that in a good way, we can manipulate

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Speaker 2: what's going on outside of our minds. Sometimes that automatically

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Speaker 2: relieves the mental block inside. So that's one situation. And

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Speaker 2: in the business world, I've had people, you know now

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Speaker 2: that many of us are working remotely, I've had people

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Speaker 2: just rearrange their office and you think it's you think

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Speaker 2: it's you know, maybe simple or insignificant. It can be

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Speaker 2: very significant, depending on which window you're looking at, or

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Speaker 2: the colors in your room, or the organization. So that

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Speaker 2: overwhelm and that frustration can sometimes be taken away with

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Speaker 2: just manipulating the environment. I've also had people change locations

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Speaker 2: of countries, right, so it can go from small to big.

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Speaker 2: If you can't manipulate the external, if you can't change

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Speaker 2: your situation, or you can but you don't want to

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Speaker 2: because that can bring other stressors. Then we want to

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Speaker 2: reframe things, and I'll share a story if I can,

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Speaker 2: and I'll use an athlete is a story that I

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Speaker 2: tell often because it's I think it will relate to everyone.

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Speaker 2: I had an athlete who was a junior athlete, so

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Speaker 2: he was nineteen, his last year being a junior athlete,

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Speaker 2: and he could practice really well, train wonderfully. He choked

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Speaker 2: in competition and the mental block was one of intimidation.

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Speaker 2: So in practice, right, it was all about what he's

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Speaker 2: going to do to his game, present moment, and in

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Speaker 2: competition he was intimidated by three specific opponents. What are

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Speaker 2: they going to do to beat me? Is what he

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Speaker 2: thought about. That was the mental block, how are they

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Speaker 2: going to beat me? The interesting thing was that those

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Speaker 2: three opponents were also his teammates. They were there in

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Speaker 2: practice when he was focusing on himself. They were there

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Speaker 2: in competition when he was focusing on them. So we

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Speaker 2: had to we can't change the situation because those three

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Speaker 2: opponents are there and everywhere he goes, they're not going

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Speaker 2: to quit. He's not going to quit, so we can't

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Speaker 2: change it. So I asked him to think about it differently,

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Speaker 2: and I asked him a very clear question, what level

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Speaker 2: of competition. Who do you want to be competing against?

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Speaker 2: People much weaker than you at your level or way

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Speaker 2: above you? Who do you want to be competing against?

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Speaker 2: You know when it matters most, And he said, I

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Speaker 2: want to be competing against my peers. I want to

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Speaker 2: be competing against somewhat at my level because then when

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Speaker 2: I win, it means something. I also have a chin

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Speaker 2: ants of winning because they're not much better. So aren't

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Speaker 2: you happy that these three opponents are there with you

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Speaker 2: in competition? Aren't you choosing them? And he said yes.

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Speaker 2: So instead of saying, oh no, what are they going

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Speaker 2: to do to beat me? Thank you opponents for showing

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Speaker 2: up today. I want you to bring your best because

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Speaker 2: I'm going to use your energy to motivate me to

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Speaker 2: bring my very best and beat you. And he reframed

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Speaker 2: that story. But then you have to rehearse it, you

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Speaker 2: have to train. So he journaled it, he visualized it,

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Speaker 2: he talked about it to me, and then he went

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Speaker 2: off to Sweden three months later to compete in the

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Speaker 2: Junior World Championships, and not only did he beat those

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Speaker 2: three opponents, he became the Junior World Champion.

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Speaker 1: I'm very cold, very cool, indeed.

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Speaker 3: So they we talked a little bit about stress and pressure.

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Speaker 3: So what role to Let's talk about how stress the

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Speaker 3: role that it plays and performance booths in the business

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Speaker 3: world and in the sports world, and how can people

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Speaker 3: harness it.

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Speaker 2: Yeah, it's a performance enhancer. We can harness it and

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Speaker 2: use it. So you have to remember what pressure is.

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Speaker 2: We feel pressure for things that we care about. We

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Speaker 2: feel pressure for things that we believe we can we

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Speaker 2: can have an impact on, we can do something, we

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Speaker 2: can be successful. So that's that's actually a sign of

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Speaker 2: self belief. And obviously we feel pressure when we're passionate

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Speaker 2: about something, when we're motivated to do something, when we're

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Speaker 2: in alignment. It's a value of ours. I don't feel

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Speaker 2: any pressure when I'm just learning something new and have

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Speaker 2: no expectations because I have no confidence. I don't feel

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Speaker 2: pressure about us that I don't care about. I feel

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Speaker 2: pressure about things that I do care about and that

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Speaker 2: I do believe in myself. So we have to remember

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Speaker 2: that pressure is a sign of desire and belief. So

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Speaker 2: that's the thing. And then what physiologically pressure is is energy.

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Speaker 2: Now a great example is you know those butterflies in

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Speaker 2: your stomach that we all can feel no matter what

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Speaker 2: you're doing. Yeah, those butterflies can be anxiety producing if

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Speaker 2: they're swarming all around us taking over our bodies and

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Speaker 2: our minds and taking over control. Or they can be

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Speaker 2: energy when we take control of them. A great symbolic

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Speaker 2: imagery technique that performers use is put those butterflies in

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Speaker 2: an inverted V in your stomach, just like birds fly above,

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Speaker 2: so that just like birds, we can be efficient. We

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Speaker 2: can be effective, We can be fast if we need

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Speaker 2: to be fast. So pressure is energy that's inside us

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Speaker 2: physiologically that we can then use to go out there

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Speaker 2: and make something happen with our strengths.

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Speaker 1: That is.

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Speaker 3: It actually reminds me of years ago with my kids

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Speaker 3: and they were competing in karate and doing kumite, which

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Speaker 3: is is combat, which is pretty full on right when

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Speaker 3: when when you're a kid, and actually when you're a

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Speaker 3: parent watching your kid do any type of sport, you know,

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Speaker 3: you kind of get into it and live a bit vicuriously.

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Speaker 3: But when you see your kids fight, it's completely different level.

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Speaker 1: Right.

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Speaker 3: But I remember and talking to my kids and and

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Speaker 3: Kira was at one stage talking about the how she

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Speaker 3: was feeling anxious and nervous, and I was saying to her,

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Speaker 3: that's just energy, that's all it is, and you need

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Speaker 3: to harness that energy. And we did this little process

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Speaker 3: around her creating this best self we called what she

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Speaker 3: called Shaka, which is a She came up with that word,

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Speaker 3: which is I think at Zulu for great warrior, right,

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Speaker 3: And she actually decided when she was competing, I think

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Speaker 3: was in the Victorian Championships, she said she actually said

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Speaker 3: to me, Dad, I'm going to use this energy to

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Speaker 3: transform me into shaka. And as soon as I step

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Speaker 3: onto the tatami, that energy is going to transform me

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Speaker 3: into Shaka, which I thought was really cool. So she

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Speaker 3: took a couple of little techniques and molded them together

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Speaker 3: and actually use that energy to actually give her that

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Speaker 3: lift or to transformer.

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Speaker 1: You know that.

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Speaker 3: And I don't know if you ever saw the kids

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Speaker 3: program the transformers where they would transform into something else.

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Speaker 1: And it is really about harnessing that.

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Speaker 3: And when you when you talk to athletes and go,

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Speaker 3: it's exactly the same like nervousness, anxiety, it is energy

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Speaker 3: and all you gotta do is harness that energy. You know,

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Speaker 3: you're a kid's lion and just say it's not time yet,

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Speaker 3: not yet, right.

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Speaker 2: So I was going to say to say an additional

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Speaker 2: tool that your daughter used, which is, I know what

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Speaker 2: you teach people too, is that best self? Right? So

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Speaker 2: when I the difference, one way that we can distinguish

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Speaker 2: retain anxiety and arousal, nervousness and excitement is confidence. It's

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Speaker 2: really hard to be anxious and confident at the same

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Speaker 2: time with anxiety, trying self doubt, nervousness, like this is

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Speaker 2: a challenge. I care and you know, like there's a

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Speaker 2: lot of there's a lot of energy, and I can

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Speaker 2: maintain confidence. So you had the best strength. With everyone

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Speaker 2: that I work with, we always start with your top

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Speaker 2: three fundamental strengths. And so when when you're experiencing that pressure,

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Speaker 2: one way to harness it is to remind yourself that

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Speaker 2: this is energy. And I'm going to now choose one

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Speaker 2: of those top three fundamentalstal strengths and expose myself to

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Speaker 2: that stressor with my strength. And that is how you

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Speaker 2: kind of stay away from the anxiety zone and embrace

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Speaker 2: the arousal zone, which is where peak performance happens.

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Speaker 3: Yeah, and it's kind of like this Goldilocks effect isn't

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Speaker 3: it really when you're talking about pressure, it can't be

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Speaker 3: too much, it can't be too little. It's got to

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Speaker 3: be just right, because if there's not enough, your body's

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Speaker 3: not going to be aroused enough, right. So I think

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Speaker 3: having that frame.

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Speaker 1: About arousal under arousal, over arousal.

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Speaker 3: Optimal arousal, and forgetting about anxiety and what you're talking

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Speaker 3: about are those little techniques that just bring the level

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Speaker 3: of arousal down into the goldilocks zone where it's really ideal.

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Speaker 3: And I think that that's really key for people to understand,

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Speaker 3: isn't it is that without pressure, without stress, you cannot

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Speaker 3: perform at your best. I think everybody can relate to

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Speaker 3: a job that they did at some stage that was

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Speaker 3: as boring as batshit, and I think if they reflect

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Speaker 3: their performance wasn't great because we all need a level

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Speaker 3: of arizal to get ourselves interested in both our bodies

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Speaker 3: and our brains right right.

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Speaker 2: And I was just noticing your pen. I use the

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Speaker 2: same pen. I love it. The four colors.

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Speaker 1: Yes, No, it.

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Speaker 2: Heightens your attentions. That's what this energy does. That's what

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Speaker 2: the pressure of the stress. It heightens our attention. It

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Speaker 2: again increases blood flow and a certain level of you know,

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Speaker 2: chemicals flowing through your body that we need. But you're right,

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Speaker 2: when we go past the point of our ideal zone

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Speaker 2: of optimal functioning. When we go past that point, you

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Speaker 2: know it's too much muscle tension. Our focus either gets

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Speaker 2: too too narrow or sometimes it's too broad that you

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Speaker 2: can't focus on anything at all. So our concentration is

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Speaker 2: impacted or body is impacted. The mental blocks come flying

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Speaker 2: in when it's when you go past that goldilocks, when

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Speaker 2: you go past that point of your ideal zone. So

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Speaker 2: we need to first identify what our individual zone of

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Speaker 2: functioning is, and then you have to create I mean,

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Speaker 2: I'm a big believer in just it's not just about

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Speaker 2: knowing this, it's it's figuring out how to do it.

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Speaker 2: You know, how to get into that zone. And we

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Speaker 2: all have visual cues, attentional cues, verbal cues that we

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Speaker 2: can utilize to consistently give us our best shot at

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Speaker 2: getting into that ideal zone of functioning.

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Speaker 3: And so to get all of this right, like how

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Speaker 3: important are routines? So you will see anybody who watches

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Speaker 3: sport closely will see certain athletes that have certain routines.

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Speaker 3: You know, you think of a pretty famous one. Nadal

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Speaker 3: the tennis place before he serves, has this little routine

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Speaker 3: that he does that it involves picking his undise out

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Speaker 3: of his arse as well.

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Speaker 2: You actually mentioned that there first go around here. Yes, yes, yes.

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Speaker 3: Because it's the one that really sticks with me, right

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Speaker 3: because it's so noticeable.

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Speaker 1: But he does it all of the I did do

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Speaker 1: it all of the time. But but talk to us about.

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Speaker 3: The importance of those routines and gaining people into that

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Speaker 3: mindset or that zone of optimal performance. And and how

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Speaker 3: can you know, business people, moms, dads, how can they

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Speaker 3: they use some of those techniques to just make sure

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Speaker 3: that they're in that zone of optimal functioning because, as

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Speaker 3: we said, too little that can just there's no motivation,

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Speaker 3: too much and empowers everything from cognition to motor control,

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Speaker 3: to reaction time, all of that stuff.

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Speaker 2: It's essential, it's essential. And what it does is it's prime.

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Speaker 2: It primes your mind, it primes your emotions, and it

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Speaker 2: primes your body. And you know, routine, that's how we

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Speaker 2: get it into our subconscious. Right. We are creatures of habit.

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Speaker 2: But nothing started off as a habit. Everything started off

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Speaker 2: as a ritual. Everything started off as these consistent routines,

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Speaker 2: and the more we do them, the more they became

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Speaker 2: ingrained and then became habit setting usself, setting ourselves up

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Speaker 2: for success. And as we mentioned, yes it could be

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Speaker 2: you know, picking out your wedgie, but it could be

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Speaker 2: certain songs. They are athletes that hum to ourselves. There

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Speaker 2: are affirmations mantras there. You know, you'll see people kind

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Speaker 2: of lip maybe they're talking out loud, but on TV

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Speaker 2: you'll just see their lips moving music. You see top

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Speaker 2: performers listening to music all the time that is very

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Speaker 2: selective music that they are using to zone in once.

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Speaker 1: Yeah, it's not a random Spotify playlist, is it?

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Speaker 3: No?

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Speaker 2: No, no, no? I Oh her name escapes me. But

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Speaker 2: there's this female hurdler. This she dances like you can

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Speaker 2: just google the dancing hurdler. Just do an online search

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Speaker 2: for the dancing hurdler. And she's got her hands on

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Speaker 2: her hips and she's like swaying and happy and you

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Speaker 2: go down the line and everyone else is so serious

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Speaker 2: and she's just block you know, doing this to keep

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Speaker 2: herself enthusiastic and energized because obviously anger does not suit her.

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Speaker 2: Before it it does not cryme her. So we can

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Speaker 2: do so many different types again, visual cues, physical cues,

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Speaker 2: verbal cues. They're all attentional cues that we create a

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Speaker 2: routine around that we do consistently that aid us to

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Speaker 2: give us the best opportunity to get into that zone.

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Speaker 2: And then here's the other thing that I'd like to

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Speaker 2: just intervene here too, Not only just about the pre

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Speaker 2: performance routine. I'm also a really big fan of the

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Speaker 2: post performance routine, so that you can have closure at

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Speaker 2: the end. You can put a period at that end

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Speaker 2: of your performance, whether it's giving a presentation, whether it's

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Speaker 2: you know, having a difficult meeting, going for a five

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Speaker 2: k run, whatever it might be, having a post performance

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Speaker 2: routine so that whatever happened in that performance does not

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Speaker 2: automatically have to have anything to do with your next performance,

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Speaker 2: good or bad.

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Speaker 3: Yeah, that that's actually a really important point, and that

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Speaker 3: that transfer from sports psychology to the business world. And

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Speaker 3: I will actually I often talk to the leadership teams

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Speaker 3: around this that when I was in the military, every

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Speaker 3: every time we went on a flight, so I was

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Speaker 3: military air crew, we we did a brief for the

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Speaker 3: flight and always, without feel did a debrief right. And

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Speaker 3: there wasn't a single flight that I ever went on

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Speaker 3: that we didn't do a debrief, and and the debrief

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Speaker 3: was about, you know, what went well? Did it go

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Speaker 3: according to plant? Did it not go according to plan?

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Speaker 1: What?

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Speaker 3: What sort of stuff did we learn right? And that

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Speaker 3: debrief came came out of really the air crew world,

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Speaker 3: because it's a very dangerous game. I remember an old,

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Speaker 3: crusty pilot who was was was training us called NIGHTE.

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Speaker 3: Hennell told us that when he first got his wings

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Speaker 3: and went out onto on his first assignment, he went

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Speaker 3: on an aircraft carrier and sealed from Southampton in the

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Speaker 3: UK to the Far East, and he said, by the

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Speaker 3: time they got to the Far East, half of all

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Speaker 3: the air crew were dead. Because operating helicopters off ships

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Speaker 3: in the nineteen sixties was particularly dangerous. So they created

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Speaker 3: that culture of having a debrief all of the time,

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Speaker 3: and then any incidents that happened, everybody heard about those incidents.

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Speaker 3: And still to this day, you're not allowed as the

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Speaker 3: aircraft captain to sign out your aircraft unless you've read

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Speaker 3: all of the aircraft incidents and signed off on them.

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Speaker 3: And that whole idea was learning from ourselves, learning just

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Speaker 3: those little things that happened consistently that you might not notice,

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Speaker 3: but also learning from others.

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Speaker 1: So I love that idea of that closure.

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Speaker 3: As well and using it as a learning lesson because

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Speaker 3: it's really important that we do that right.

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Speaker 2: It's essential. And at the time of this recording, Lindsey

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Speaker 2: Vaughn just she retired downhill ski racer, retired and then

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Speaker 2: at forty came back into ski racing and she just

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Speaker 2: earned a silver medal and a World Cup in an interview,

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Speaker 2: and she's had so many crashes. She's actually has a

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Speaker 2: knee replacement, and I don't know any other athletes that

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Speaker 2: have come back after retirement with a knee replacement and

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Speaker 2: being away from for six years in her sport. But

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Speaker 2: the reason I bring her up is because I was

438
00:26:23,119 --> 00:26:26,359
Speaker 2: just listening to her give an interview and she talked

439
00:26:26,359 --> 00:26:30,439
Speaker 2: about all the past performances and she and I quote,

440
00:26:30,600 --> 00:26:34,560
Speaker 2: learn any race because you have to have and that's

441
00:26:34,600 --> 00:26:38,160
Speaker 2: that closure piece. Do you completely erase it from your memory?

442
00:26:38,359 --> 00:26:40,879
Speaker 2: Not possible, maybe, and you don't not always want to

443
00:26:40,920 --> 00:26:42,880
Speaker 2: do that either, But if you're going to go from

444
00:26:42,880 --> 00:26:45,320
Speaker 2: one performance to the next, you have to be present,

445
00:26:45,480 --> 00:26:47,359
Speaker 2: right the best performers are the ones that are in

446
00:26:47,400 --> 00:26:51,080
Speaker 2: the moment present. So you debrief, you learn, and then

447
00:26:51,119 --> 00:26:56,760
Speaker 2: you momentarily at least erase the performance so that you

448
00:26:56,800 --> 00:26:59,360
Speaker 2: can then move on to the next present performance.

449
00:27:00,800 --> 00:27:01,800
Speaker 1: Nice. I like that.

450
00:27:01,880 --> 00:27:05,200
Speaker 3: And and that idea of president actually leads me into

451
00:27:05,240 --> 00:27:13,720
Speaker 3: another question and around process versus outcome. So what talk

452
00:27:13,800 --> 00:27:16,239
Speaker 3: us through that? I'm just going to throw that art

453
00:27:16,480 --> 00:27:17,679
Speaker 3: process versus outcome.

454
00:27:18,160 --> 00:27:21,760
Speaker 2: It's all I care about the process, process, process. It's

455
00:27:21,760 --> 00:27:27,240
Speaker 2: all I care about. Athletes, whether you're sport, business, wellness,

456
00:27:27,280 --> 00:27:30,720
Speaker 2: you'll come to me, and in my private practice, you

457
00:27:30,800 --> 00:27:32,600
Speaker 2: might tell me what it is that you want to achieve.

458
00:27:33,320 --> 00:27:34,879
Speaker 2: I will you know. I'm not I'm not going to

459
00:27:34,880 --> 00:27:38,560
Speaker 2: actually ask that question, though. I want to know what

460
00:27:38,600 --> 00:27:40,719
Speaker 2: your best strengths are, and then I want to know

461
00:27:40,760 --> 00:27:43,560
Speaker 2: what your process is and see how we can improve

462
00:27:43,640 --> 00:27:47,359
Speaker 2: upon it, what's working, what's not working. Eventually I'll learn

463
00:27:47,720 --> 00:27:49,840
Speaker 2: what the you know, what the outcome is that you're

464
00:27:49,880 --> 00:27:51,600
Speaker 2: wanting and if you come to me and tell me,

465
00:27:51,640 --> 00:27:55,520
Speaker 2: and that's great too if you know it. But there

466
00:27:55,520 --> 00:27:57,959
Speaker 2: are people who actually don't know what their outcome goals are.

467
00:27:58,040 --> 00:28:00,679
Speaker 2: Yet there are people who don't really know what it

468
00:28:00,760 --> 00:28:03,240
Speaker 2: is that they that they are doing what they're doing

469
00:28:03,320 --> 00:28:06,840
Speaker 2: for and that's perfectly acceptable to me. Let's get into

470
00:28:06,920 --> 00:28:09,640
Speaker 2: the process and then you're going to see what you're

471
00:28:09,680 --> 00:28:13,880
Speaker 2: made of. And it's the only way to truly realize

472
00:28:13,920 --> 00:28:17,320
Speaker 2: your potential is to dive into the process and be

473
00:28:17,440 --> 00:28:19,840
Speaker 2: consistent with that and then let the outcome take care

474
00:28:19,880 --> 00:28:20,440
Speaker 2: of itself.

475
00:28:21,960 --> 00:28:26,760
Speaker 3: Yeah, and and I find I actually working with karate athletes,

476
00:28:27,560 --> 00:28:29,399
Speaker 3: so I've been doing a bit of mindset coaching for

477
00:28:29,480 --> 00:28:33,359
Speaker 3: the Karate Australia athletes who are wanting to get to

478
00:28:34,000 --> 00:28:38,080
Speaker 3: the Olympics, the World Championships and talking to these elite

479
00:28:38,120 --> 00:28:44,440
Speaker 3: guys when they are in competition and they're focused on

480
00:28:44,520 --> 00:28:48,640
Speaker 3: the outcome on winning, that's when they they say that

481
00:28:48,680 --> 00:28:53,840
Speaker 3: their performance goes to ratchet, right, And it's because it's

482
00:28:53,680 --> 00:28:57,400
Speaker 3: it's a distraction and it also tips you out of

483
00:28:57,440 --> 00:29:02,480
Speaker 3: that goldilock zone and puts that extra pressure on about

484
00:29:02,520 --> 00:29:05,880
Speaker 3: winning or who's in the audience watching me that sort

485
00:29:05,920 --> 00:29:09,280
Speaker 3: of stuff, and it does two things. I think One

486
00:29:09,400 --> 00:29:13,280
Speaker 3: is it distracts you from being present and you talked

487
00:29:13,280 --> 00:29:18,360
Speaker 3: about the importance of that. But secondly, you're then with

488
00:29:18,520 --> 00:29:23,120
Speaker 3: that attention going to the outcome, it actually adds pressure, well,

489
00:29:23,120 --> 00:29:24,960
Speaker 3: what if I lose, right, am I going to win this?

490
00:29:25,120 --> 00:29:27,240
Speaker 3: That sort of stuff that can tip you out of

491
00:29:27,240 --> 00:29:32,120
Speaker 3: that goldilock zone into over arisal that can then affect performance.

492
00:29:32,160 --> 00:29:35,080
Speaker 3: So it's kind of it's a little bit twofold, isn't it.

493
00:29:36,040 --> 00:29:37,440
Speaker 3: From both of those things, it.

494
00:29:37,440 --> 00:29:40,880
Speaker 2: Also changes the experience of the outcome in my in

495
00:29:40,920 --> 00:29:44,560
Speaker 2: my humble opinion, when you're so focused, like you said,

496
00:29:44,560 --> 00:29:47,640
Speaker 2: the necessity to win whatever winning means to you, right,

497
00:29:47,640 --> 00:29:50,000
Speaker 2: it doesn't necessarily have to be first place, whatever, whatever

498
00:29:50,080 --> 00:29:52,360
Speaker 2: winning means to you, whatever that goal is. If you're

499
00:29:52,400 --> 00:29:54,800
Speaker 2: so focused on it and not focused on the process,

500
00:29:56,040 --> 00:29:59,200
Speaker 2: if if you do happen to get that win, sometimes

501
00:29:59,280 --> 00:30:05,680
Speaker 2: it can be more of a relief than a celebration. Yes, yes,

502
00:30:06,200 --> 00:30:09,320
Speaker 2: it's unfortunate because you've worked so hard, let's celebrate this

503
00:30:09,400 --> 00:30:13,080
Speaker 2: instead of Okay, thank goodness, I did what I set

504
00:30:13,080 --> 00:30:15,880
Speaker 2: out to do and listen. I do believe, obviously, I

505
00:30:15,920 --> 00:30:19,680
Speaker 2: do believe in goals. I believe that they are very motivating.

506
00:30:19,800 --> 00:30:22,520
Speaker 2: They when you fall down, there are a reason to

507
00:30:22,560 --> 00:30:27,440
Speaker 2: get back up. They provide persistence and determination, and they

508
00:30:27,480 --> 00:30:31,640
Speaker 2: help you create strategy for the process. Because this is

509
00:30:31,680 --> 00:30:33,200
Speaker 2: what I want to achieve. Now, how am I going

510
00:30:33,240 --> 00:30:33,760
Speaker 2: to get to it?

511
00:30:33,920 --> 00:30:34,080
Speaker 1: Yes?

512
00:30:34,280 --> 00:30:37,680
Speaker 2: But if that is what we're focusing on in the moment,

513
00:30:38,200 --> 00:30:40,560
Speaker 2: it is a distraction, like you said, so let it

514
00:30:40,680 --> 00:30:44,400
Speaker 2: motivate you and then but you have to be very

515
00:30:44,440 --> 00:30:47,480
Speaker 2: aware of when it actually is hurting you to be

516
00:30:47,520 --> 00:30:51,400
Speaker 2: focusing on the outcome instead of helping you with that energy.

517
00:30:51,440 --> 00:30:54,600
Speaker 2: We were talking about the process is the present moment?

518
00:30:56,160 --> 00:30:56,520
Speaker 1: Yeah?

519
00:30:56,560 --> 00:31:01,240
Speaker 3: Absolutely, So you talked really are about You mentioned a

520
00:31:01,280 --> 00:31:05,120
Speaker 3: little bit about failure or bouncing back. How do you

521
00:31:05,280 --> 00:31:09,520
Speaker 3: help people to bounce back from setbacks? Because sometimes when

522
00:31:09,560 --> 00:31:13,480
Speaker 3: someone has a big setback, whether it's in the corporate

523
00:31:13,520 --> 00:31:16,920
Speaker 3: world or in the sports world, it can be absolutely

524
00:31:17,120 --> 00:31:21,239
Speaker 3: crushing for them, and that ability to bounce back is

525
00:31:21,400 --> 00:31:22,160
Speaker 3: really case.

526
00:31:22,200 --> 00:31:24,200
Speaker 1: So what are some of the techniques that.

527
00:31:24,120 --> 00:31:28,120
Speaker 3: You use that everyone can can use and to help

528
00:31:28,160 --> 00:31:30,960
Speaker 3: them just bounce back and get back on the truck.

529
00:31:32,080 --> 00:31:36,760
Speaker 2: It's kind of similar to the acceptance of pressure. We

530
00:31:36,880 --> 00:31:40,280
Speaker 2: have to accept that that failure is an option. I

531
00:31:40,320 --> 00:31:42,320
Speaker 2: am not a big fan when I hear people say

532
00:31:42,320 --> 00:31:45,840
Speaker 2: failure isn't an option. It is an option. It happens

533
00:31:45,840 --> 00:31:50,520
Speaker 2: to every single person. There is not one top performer

534
00:31:50,640 --> 00:31:53,760
Speaker 2: in business or sport that has you know, won every

535
00:31:53,800 --> 00:31:57,720
Speaker 2: single step of the way. So failure is an option. Phew,

536
00:31:58,560 --> 00:32:00,640
Speaker 2: like relief. It can happen, and so now I don't

537
00:32:00,640 --> 00:32:02,120
Speaker 2: have to focus on it, and now let me focus

538
00:32:02,120 --> 00:32:05,840
Speaker 2: on the process. So that's one one thing. But even

539
00:32:05,840 --> 00:32:11,920
Speaker 2: in addition to that acceptance, we talk about striving for

540
00:32:12,040 --> 00:32:17,160
Speaker 2: perfection demanding perfection. I think those are two different things.

541
00:32:17,800 --> 00:32:22,200
Speaker 2: I personally strive for perfection. I want to be perfect

542
00:32:22,360 --> 00:32:25,760
Speaker 2: every single moment of my life, but I do not

543
00:32:26,120 --> 00:32:31,800
Speaker 2: demand it of myself because that is unnecessary, negative anxiety.

544
00:32:33,080 --> 00:32:36,160
Speaker 2: So I strive for perfection with the understanding. This is

545
00:32:36,160 --> 00:32:38,040
Speaker 2: why I'm going to bring in the acceptance of failure,

546
00:32:38,400 --> 00:32:42,640
Speaker 2: with the understanding that I will at some point fail,

547
00:32:42,800 --> 00:32:46,800
Speaker 2: I will fall down. So the then goal, if you will,

548
00:32:47,080 --> 00:32:50,760
Speaker 2: is to not just strive for perfection, but I also

549
00:32:50,840 --> 00:32:55,560
Speaker 2: have a secondary goal to be the best recover I

550
00:32:55,600 --> 00:32:58,840
Speaker 2: can be. So if I make a mistake, I'm not

551
00:32:58,880 --> 00:33:01,160
Speaker 2: going to harp on that mistake because I'm not done yet.

552
00:33:01,280 --> 00:33:03,239
Speaker 2: The work is not done. My work is now how

553
00:33:03,240 --> 00:33:06,160
Speaker 2: am I going to best recover? If I'm giving a

554
00:33:06,240 --> 00:33:09,479
Speaker 2: keynote and I forget my next line, right, I'm not

555
00:33:09,520 --> 00:33:11,120
Speaker 2: just going to walk off the stage. No, I'm going

556
00:33:11,160 --> 00:33:13,560
Speaker 2: to be the best recoverer I can be. How am

557
00:33:13,600 --> 00:33:17,720
Speaker 2: I going to immediately get myself back up? Team sports

558
00:33:17,760 --> 00:33:20,080
Speaker 2: do this all the time, or athletes do this all

559
00:33:20,120 --> 00:33:22,760
Speaker 2: the time. If they have a failure, they're not done yet.

560
00:33:22,800 --> 00:33:26,440
Speaker 2: It's not over. They have to best recover. And often

561
00:33:27,680 --> 00:33:30,520
Speaker 2: the athlete who wins at the end of the day

562
00:33:30,840 --> 00:33:33,800
Speaker 2: is not the perfect athlete. It's the athlete that best recovered.

563
00:33:34,760 --> 00:33:38,280
Speaker 2: So we have to change our mindset strive for perfection.

564
00:33:38,760 --> 00:33:42,800
Speaker 2: But failure happens. Okay, accept that, and now my focus

565
00:33:42,880 --> 00:33:45,240
Speaker 2: is when I fail, how am I going to best recover?

566
00:33:45,680 --> 00:33:48,840
Speaker 2: And often that's going to lead me to the optimal success?

567
00:33:50,160 --> 00:33:55,959
Speaker 3: And how important in recovery is learning from failures?

568
00:33:56,560 --> 00:33:56,920
Speaker 1: Is that?

569
00:33:57,080 --> 00:34:00,440
Speaker 3: Is that always an important part of the process or

570
00:34:00,640 --> 00:34:04,440
Speaker 3: are there times when you can still recover really well

571
00:34:04,440 --> 00:34:07,920
Speaker 3: without actually going through and going what can I actually

572
00:34:08,000 --> 00:34:08,600
Speaker 3: learn from this?

573
00:34:08,800 --> 00:34:11,279
Speaker 2: I think it depends on the situation. So if you're

574
00:34:11,360 --> 00:34:15,880
Speaker 2: now in a meeting and you stumble, or someone you

575
00:34:15,920 --> 00:34:18,480
Speaker 2: know throws a question at you that you can't answer,

576
00:34:18,520 --> 00:34:21,399
Speaker 2: you don't really have a moment to go off. Take

577
00:34:21,440 --> 00:34:23,839
Speaker 2: five minutes, take ten minutes and recover and then come back.

578
00:34:23,880 --> 00:34:26,480
Speaker 2: You have to bounce back. A figure skater falls in

579
00:34:26,520 --> 00:34:29,000
Speaker 2: their routine, they don't get to just sit and learn

580
00:34:29,040 --> 00:34:31,160
Speaker 2: and recover. They need to bounce right back. So you

581
00:34:31,200 --> 00:34:34,120
Speaker 2: have to really understand the situation in which you're in.

582
00:34:34,760 --> 00:34:39,960
Speaker 2: Other times there is an opportunity to recover, to renew

583
00:34:40,040 --> 00:34:44,520
Speaker 2: some energy, to let the emotions kind of work their

584
00:34:44,560 --> 00:34:47,680
Speaker 2: way in and out. If you're doing recovery properly, the

585
00:34:47,719 --> 00:34:49,759
Speaker 2: emotions will come in and then you'll let them go,

586
00:34:50,120 --> 00:34:52,560
Speaker 2: and then you can bring the logical mind back in

587
00:34:52,960 --> 00:34:55,399
Speaker 2: to say, okay, how could I you know, how can

588
00:34:55,440 --> 00:34:59,840
Speaker 2: I then move forward from here? So it really depends.

589
00:35:00,000 --> 00:35:01,920
Speaker 2: Some times you're not going to have a lot of opportunity,

590
00:35:02,040 --> 00:35:03,560
Speaker 2: so you'll have to get to it when you do

591
00:35:03,640 --> 00:35:04,320
Speaker 2: have the moment.

592
00:35:04,640 --> 00:35:06,839
Speaker 1: Yeah, yeah, that makes sense.

593
00:35:06,960 --> 00:35:11,920
Speaker 3: Is that that you can use the learning during the

594
00:35:12,000 --> 00:35:15,279
Speaker 3: debrief right when there's time to debrief when it's over.

595
00:35:15,360 --> 00:35:18,040
Speaker 3: But as you say, sometimes you're in the thick of

596
00:35:18,080 --> 00:35:20,080
Speaker 3: it and you've just made a mistake and you need

597
00:35:20,120 --> 00:35:23,280
Speaker 3: to just get back on the horse super super quick, right.

598
00:35:23,160 --> 00:35:24,839
Speaker 2: So you'll have to shelflirting from later.

599
00:35:25,520 --> 00:35:29,640
Speaker 3: Yea, yes, And is that where some of these cues

600
00:35:29,800 --> 00:35:33,880
Speaker 3: come in, you know, whether that's like a little mantra

601
00:35:34,000 --> 00:35:36,719
Speaker 3: that you say to yourself, or what are some of

602
00:35:36,760 --> 00:35:40,040
Speaker 3: the techniques that people can use in that moment right

603
00:35:40,239 --> 00:35:42,560
Speaker 3: right when they're in the thick of it and they

604
00:35:42,880 --> 00:35:45,720
Speaker 3: screw up and they realize they screw up hard?

605
00:35:45,719 --> 00:35:47,000
Speaker 1: Do they really.

606
00:35:46,719 --> 00:35:49,560
Speaker 3: Quickly get themselves back into that performance zone and not

607
00:35:50,800 --> 00:35:53,759
Speaker 3: overthink or what what I just bloody did?

608
00:35:53,960 --> 00:35:56,160
Speaker 2: Yeah, so it's a really shortened version of that post

609
00:35:56,160 --> 00:35:59,560
Speaker 2: performance routine we were talking about closure, or another word

610
00:35:59,600 --> 00:36:03,640
Speaker 2: is recent, you know, so it's reset. So maybe your

611
00:36:03,680 --> 00:36:06,239
Speaker 2: mantra is right left, right left, you know, that's that's

612
00:36:06,280 --> 00:36:09,200
Speaker 2: my mantra, right left, right left, what's next? What's next?

613
00:36:09,719 --> 00:36:11,919
Speaker 2: I know that tennis players will like look at stair,

614
00:36:11,960 --> 00:36:15,040
Speaker 2: at the strings of their racket, or you know, throw

615
00:36:15,080 --> 00:36:17,359
Speaker 2: their if they're right handed, throw it into their left hand.

616
00:36:17,400 --> 00:36:22,960
Speaker 2: Little change. I love for all industries, business, health and sport.

617
00:36:23,400 --> 00:36:27,520
Speaker 2: Progressive muscular relaxation that you can do very quickly, which

618
00:36:27,560 --> 00:36:29,759
Speaker 2: because when you make a mistake, you tend to get

619
00:36:29,800 --> 00:36:33,040
Speaker 2: a your body tends to be tense and it's really

620
00:36:33,120 --> 00:36:35,279
Speaker 2: hard to just relax. But you can go from that

621
00:36:35,400 --> 00:36:39,160
Speaker 2: tense to even more tense for five seconds, and then

622
00:36:39,200 --> 00:36:42,640
Speaker 2: you've got somewhere to go progressive muscular relaxation. So you

623
00:36:42,680 --> 00:36:45,359
Speaker 2: can just take a body part, just tense it even

624
00:36:45,360 --> 00:36:48,480
Speaker 2: more than you already are tense for five seconds and

625
00:36:48,520 --> 00:36:51,160
Speaker 2: then let it out and that can be you know,

626
00:36:51,200 --> 00:36:53,880
Speaker 2: a physical reset, and.

627
00:36:54,200 --> 00:36:57,799
Speaker 3: That physical reset plays into the psychology. I mean, this

628
00:36:58,000 --> 00:37:00,680
Speaker 3: is really important for people to understand, isn't it That

629
00:37:00,719 --> 00:37:04,959
Speaker 3: there's this two way interaction that and most people get

630
00:37:05,000 --> 00:37:09,239
Speaker 3: that your psychology really affects your sip of your physiology. Right,

631
00:37:09,280 --> 00:37:12,240
Speaker 3: somebody who's really stressed feels it in their stomach, feels

632
00:37:12,280 --> 00:37:17,680
Speaker 3: at tension, all of those things. But your physiology massively

633
00:37:17,920 --> 00:37:23,240
Speaker 3: influences your psychology, doesn't. And just that little extra squeeze

634
00:37:23,480 --> 00:37:26,040
Speaker 3: can not only relax your muscles, but relax your mind.

635
00:37:26,320 --> 00:37:29,360
Speaker 2: It's like it's also an emotional event, so it relaxes

636
00:37:29,400 --> 00:37:33,680
Speaker 2: your mind, it vents your emotions. In performance psychology, when

637
00:37:33,680 --> 00:37:38,200
Speaker 2: we're talking about like techniques tool strategies, we're often either

638
00:37:38,280 --> 00:37:42,640
Speaker 2: teaching mind body techniques, which means something you do to

639
00:37:42,680 --> 00:37:46,360
Speaker 2: your mind helps both your mind and your body. But

640
00:37:46,400 --> 00:37:48,799
Speaker 2: then there's body to mind techniques, something you do to

641
00:37:48,840 --> 00:37:51,920
Speaker 2: your body helps your body.

642
00:37:50,440 --> 00:37:54,600
Speaker 1: Interesting. Interesting, talk to us.

643
00:37:54,560 --> 00:37:58,960
Speaker 3: A little bit more about those body mind techniques because

644
00:37:59,239 --> 00:38:01,439
Speaker 3: it's not self and that a lot of people will

645
00:38:01,480 --> 00:38:02,120
Speaker 3: have heard of.

646
00:38:02,719 --> 00:38:05,400
Speaker 2: So the body to mind would be an example that

647
00:38:05,520 --> 00:38:10,160
Speaker 2: progressive muscular relaxation, taking a body part and tensing it

648
00:38:10,320 --> 00:38:13,520
Speaker 2: for ten seconds, hold and then you relax and like

649
00:38:13,560 --> 00:38:16,799
Speaker 2: as you said, which you're completely right upon, that not

650
00:38:16,840 --> 00:38:22,680
Speaker 2: only relaxes your body, it also then automatically calm your mind. Breathing.

651
00:38:23,040 --> 00:38:26,200
Speaker 2: Breathing is a physiological technique, so that's also a body

652
00:38:26,280 --> 00:38:30,840
Speaker 2: technique that goes to your mind. Tapping, not that I

653
00:38:31,160 --> 00:38:33,040
Speaker 2: not that I know, I'm not an expert in tapping,

654
00:38:33,080 --> 00:38:34,920
Speaker 2: but tapping is like when you literally, you.

655
00:38:34,880 --> 00:38:38,000
Speaker 1: Know, you like, ah, yes, yes, yes you tap.

656
00:38:38,120 --> 00:38:41,800
Speaker 3: You tap emotional free and becolor emotional freedom technique. I

657
00:38:41,840 --> 00:38:45,399
Speaker 3: think it's okay, And there's there's there is a there's

658
00:38:45,400 --> 00:38:49,759
Speaker 3: an emotional freedom technique that I believe involves tapping. And

659
00:38:49,920 --> 00:38:51,799
Speaker 3: somebody will put me up if I'm wrong about that,

660
00:38:52,000 --> 00:38:56,359
Speaker 3: but yeah, because because that's big, and it's it's mediated

661
00:38:56,920 --> 00:38:59,680
Speaker 3: all of this through the nervous system, that's what it's.

662
00:38:59,760 --> 00:39:03,279
Speaker 2: Yeah, absolutely, just going out there, you know, I was

663
00:39:03,560 --> 00:39:06,520
Speaker 2: just actually this last week on a call with an

664
00:39:06,520 --> 00:39:10,640
Speaker 2: athlete who was experiencing some she needed to reset quick,

665
00:39:10,719 --> 00:39:16,200
Speaker 2: like she was triggered and the reframing the mind to

666
00:39:16,280 --> 00:39:19,040
Speaker 2: body techniques that we were talking about weren't really working.

667
00:39:19,120 --> 00:39:21,080
Speaker 2: So I told her to go and do some sprints

668
00:39:21,400 --> 00:39:24,840
Speaker 2: or some pushups or some jumping jacks, high intensity, not

669
00:39:25,000 --> 00:39:28,640
Speaker 2: to blow your physical energy, but very quick, just do

670
00:39:28,800 --> 00:39:33,160
Speaker 2: something to get the blood circulating through your body, which

671
00:39:33,239 --> 00:39:38,000
Speaker 2: automatically will change the energy in your mind, you know,

672
00:39:38,000 --> 00:39:40,880
Speaker 2: because now you're kind of your heart rates up, a

673
00:39:40,920 --> 00:39:45,440
Speaker 2: little bit of blood circulating, You're gonna have a different mental, psychological,

674
00:39:45,520 --> 00:39:49,400
Speaker 2: and emotional experience just by going and getting your body,

675
00:39:50,280 --> 00:39:54,000
Speaker 2: you know, all that blood circulating through your body through

676
00:39:54,000 --> 00:39:55,920
Speaker 2: some high intensity movement.

677
00:39:56,840 --> 00:39:57,880
Speaker 1: Yeah, I remember.

678
00:39:57,960 --> 00:40:01,480
Speaker 3: I see one thing about like pinching your your thumb

679
00:40:01,480 --> 00:40:05,200
Speaker 3: and your forefinger, you know those There's there's just so

680
00:40:05,400 --> 00:40:09,000
Speaker 3: many things that people can do to just give them

681
00:40:09,080 --> 00:40:11,880
Speaker 3: the salves that reset. And I love the idea, this

682
00:40:11,880 --> 00:40:15,680
Speaker 3: this concept of reset, and it's just something that you

683
00:40:15,719 --> 00:40:18,000
Speaker 3: can do super quick, whether it's a word, whether it's

684
00:40:18,040 --> 00:40:21,400
Speaker 3: squeezing your thumb and your forefinger, whether it's squeezing your

685
00:40:21,480 --> 00:40:23,280
Speaker 3: leg muscles or whatever.

686
00:40:23,960 --> 00:40:27,440
Speaker 1: And I think our listeners should practice that, right.

687
00:40:27,320 --> 00:40:31,320
Speaker 3: And and and then it's about repetition, isn't it. Because

688
00:40:31,640 --> 00:40:35,360
Speaker 3: what it's doing then is it's setting up a loop

689
00:40:35,440 --> 00:40:38,440
Speaker 3: of Pavlovian learning loop in your brain.

690
00:40:38,680 --> 00:40:40,880
Speaker 2: I was just about to say, we're all Pavlov's dogs.

691
00:40:40,960 --> 00:40:44,440
Speaker 2: So yes, absolutely, yes, But you nailed at the practice,

692
00:40:44,560 --> 00:40:48,279
Speaker 2: the training. This is the best lesson we can learn

693
00:40:48,360 --> 00:40:52,719
Speaker 2: from athletes. Actually, probably what you did to flying planes

694
00:40:53,040 --> 00:40:56,600
Speaker 2: in the military the best lessons. There's a lot of

695
00:40:56,719 --> 00:41:00,719
Speaker 2: training that goes on in military, Harry, There's a lot

696
00:41:00,719 --> 00:41:05,240
Speaker 2: of training that goes on in sports. Athletes train much

697
00:41:05,320 --> 00:41:10,280
Speaker 2: more than they compete. We have to train in our lives.

698
00:41:10,719 --> 00:41:13,759
Speaker 2: We have to train and do these tools when we

699
00:41:13,920 --> 00:41:16,600
Speaker 2: don't need them so that when we do need them

700
00:41:16,920 --> 00:41:17,839
Speaker 2: they're accessible.

701
00:41:19,520 --> 00:41:21,080
Speaker 1: Yeah. Absolutely, not training.

702
00:41:21,120 --> 00:41:25,560
Speaker 3: There is a shitload of hard work that is in

703
00:41:25,640 --> 00:41:27,440
Speaker 3: behind effortless performance.

704
00:41:28,200 --> 00:41:31,920
Speaker 2: I love that effortless well well, and for sure with

705
00:41:32,000 --> 00:41:35,960
Speaker 2: the mind, I mean the whole the whole purpose in

706
00:41:35,280 --> 00:41:39,160
Speaker 2: my mind, the whole purpose of mental training is to

707
00:41:39,360 --> 00:41:42,320
Speaker 2: quiet the mind and the emotions so that our bodies

708
00:41:42,360 --> 00:41:45,759
Speaker 2: can do what we've been training it to do. Yes,

709
00:41:46,400 --> 00:41:48,680
Speaker 2: and that's the whole you know, so, and that would

710
00:41:48,719 --> 00:41:51,239
Speaker 2: be effortless movement, right, Like, we don't have to have

711
00:41:51,320 --> 00:41:53,440
Speaker 2: our bodies to do what we've been training it to do,

712
00:41:53,800 --> 00:41:55,920
Speaker 2: and but our mind and our emotions get in the way,

713
00:41:56,000 --> 00:41:59,960
Speaker 2: so we have to train it to kind of show

714
00:42:00,160 --> 00:42:04,000
Speaker 2: it or work for us, and then it becomes so

715
00:42:04,160 --> 00:42:08,600
Speaker 2: much more free, free movement, effortless.

716
00:42:09,480 --> 00:42:13,560
Speaker 3: Yeah, absolutely, And let's not because you've mentioned attention a

717
00:42:13,600 --> 00:42:18,080
Speaker 3: couple of times, and and attention and focus are two

718
00:42:18,120 --> 00:42:23,640
Speaker 3: words that are intimately related and attentional control. I've been

719
00:42:23,680 --> 00:42:28,520
Speaker 3: thinking more and more about attention. I was involved in

720
00:42:28,560 --> 00:42:36,719
Speaker 3: this Dealthie study which was identifying the trainable cognitive drivers

721
00:42:36,920 --> 00:42:41,480
Speaker 3: of performance under pressure. And in this Dealthi study was

722
00:42:41,480 --> 00:42:45,400
Speaker 3: a whole heap of experts. There was sports psychologists, business psychologists,

723
00:42:45,400 --> 00:42:51,560
Speaker 3: military psychologists. We all had to reate these trainable cognitive primaries,

724
00:42:51,600 --> 00:42:52,400
Speaker 3: as they were called.

725
00:42:52,880 --> 00:42:54,560
Speaker 1: But the one thing.

726
00:42:54,400 --> 00:42:58,120
Speaker 3: That everybody put at the top of the list was

727
00:42:58,400 --> 00:43:04,759
Speaker 3: attentional control. And I think number three was arousal control, right,

728
00:43:04,880 --> 00:43:08,640
Speaker 3: I think number two was performance monitoring. I'll actually flicky

729
00:43:08,680 --> 00:43:11,359
Speaker 3: the paper, you'd love the paper, right, But but that

730
00:43:11,800 --> 00:43:15,680
Speaker 3: and and I've been thinking more and more about attention

731
00:43:16,360 --> 00:43:22,240
Speaker 3: because whatever you pay attention to, your brand, commits sales

732
00:43:22,320 --> 00:43:27,040
Speaker 3: to and your your body is oriented towards right. So

733
00:43:28,080 --> 00:43:31,520
Speaker 3: give us some practical tips, because with athletes, it's all

734
00:43:31,600 --> 00:43:35,640
Speaker 3: about training that focus, which is essentially training their attention.

735
00:43:36,719 --> 00:43:39,319
Speaker 3: So what are some tips that you use in in

736
00:43:39,400 --> 00:43:44,240
Speaker 3: sports psychology that that anybody, whether they're an amateur sports

737
00:43:44,239 --> 00:43:46,600
Speaker 3: person or will have professional sports people listening to this,

738
00:43:46,800 --> 00:43:50,000
Speaker 3: or business people are even just normal people.

739
00:43:51,120 --> 00:43:54,240
Speaker 1: How can they train their focus? What are some practical

740
00:43:54,280 --> 00:43:54,920
Speaker 1: things they can do?

741
00:43:55,360 --> 00:43:57,600
Speaker 2: That's such a great question, and I actually think it

742
00:43:57,640 --> 00:43:59,640
Speaker 2: is I would agree that it is the number one,

743
00:43:59,640 --> 00:44:03,960
Speaker 2: because aout attention. I don't I don't I don't know

744
00:44:04,040 --> 00:44:06,759
Speaker 2: how you. I don't know how you follow the right, left, right, left,

745
00:44:06,800 --> 00:44:10,200
Speaker 2: because I don't know where you're going. You'll let up

746
00:44:10,239 --> 00:44:12,280
Speaker 2: someplace else. Right? Who is that? Is that Yogi Berrah?

747
00:44:17,160 --> 00:44:21,560
Speaker 2: Which therefore I believe in goals, but a where attention?

748
00:44:21,840 --> 00:44:24,400
Speaker 2: To me? The first thing that we have to understand

749
00:44:25,640 --> 00:44:28,360
Speaker 2: is what's relevant and what's irrelevant. And we have to

750
00:44:28,520 --> 00:44:32,640
Speaker 2: have the awareness of what's relevant and irrelevant. So in

751
00:44:32,800 --> 00:44:37,319
Speaker 2: any moment, business, sport, fitness, and any moment, you can

752
00:44:37,360 --> 00:44:40,200
Speaker 2: stop and you train yourself. So take inventory three times

753
00:44:40,200 --> 00:44:42,200
Speaker 2: a day. Just stop and look at what you're doing

754
00:44:42,280 --> 00:44:45,319
Speaker 2: and say, you know, what is what is relevant in

755
00:44:45,360 --> 00:44:48,440
Speaker 2: this moment, and what are kind of distractions that are irrelevant?

756
00:44:49,080 --> 00:44:51,359
Speaker 2: So you and I are talking to each other, right,

757
00:44:51,400 --> 00:44:53,520
Speaker 2: if I see, because there's a window in front of me,

758
00:44:53,560 --> 00:44:56,920
Speaker 2: if I see somebody walking irrelevant, I have to assign

759
00:44:57,080 --> 00:45:02,600
Speaker 2: them the irrelevant tag. You are the only relevant person

760
00:45:02,640 --> 00:45:05,160
Speaker 2: in my life right now, Paul. Right, So we have

761
00:45:05,320 --> 00:45:09,400
Speaker 2: to do and it's really important to have that because

762
00:45:09,440 --> 00:45:12,400
Speaker 2: if you make everything a priority, then nothing is a priority.

763
00:45:12,440 --> 00:45:15,960
Speaker 2: So the first way to train intention is to understand

764
00:45:16,160 --> 00:45:18,719
Speaker 2: what is relevant and what is irrelevant, with also the

765
00:45:18,800 --> 00:45:22,000
Speaker 2: understanding that it can change. What was once irrelevant then

766
00:45:22,080 --> 00:45:26,320
Speaker 2: becomes relevant. And in sport we have this amazing ability

767
00:45:26,360 --> 00:45:29,719
Speaker 2: to train, Like if you're a golfer, you you know,

768
00:45:29,840 --> 00:45:31,919
Speaker 2: first things first is you have to kind of scan

769
00:45:32,000 --> 00:45:38,840
Speaker 2: the environment, have a broad external focus, and then you

770
00:45:38,920 --> 00:45:43,240
Speaker 2: bring it internal to strategize. So you're no longer looking

771
00:45:43,280 --> 00:45:46,600
Speaker 2: out now I'm actually assessing what I just saw outside

772
00:45:46,600 --> 00:45:48,920
Speaker 2: and bring it into my brain. So I'm going internal,

773
00:45:49,760 --> 00:45:53,960
Speaker 2: narrowing it down, coming up with one strategy, and then

774
00:45:54,239 --> 00:45:57,440
Speaker 2: you know, then I'm going to again go external but narrow.

775
00:45:57,480 --> 00:45:59,440
Speaker 2: Am I focusing on the ball, or am I focusing

776
00:45:59,440 --> 00:46:01,840
Speaker 2: on wearing hit the ball? Or am I just gonna

777
00:46:02,120 --> 00:46:04,320
Speaker 2: keep it internal and focus on my breath to calm

778
00:46:04,360 --> 00:46:07,360
Speaker 2: myself down. So you have to be able to train

779
00:46:07,480 --> 00:46:12,040
Speaker 2: your ability. In performance psychology, there are four different types

780
00:46:12,239 --> 00:46:16,719
Speaker 2: of concentration there, and it's not a spectrum, right, there's

781
00:46:17,000 --> 00:46:19,879
Speaker 2: kind of look like like a quadrant. You have the

782
00:46:20,080 --> 00:46:24,719
Speaker 2: broad and narrow, and then you have the external and internal.

783
00:46:26,000 --> 00:46:31,520
Speaker 2: So you either are looking broad external scanning the environment,

784
00:46:32,880 --> 00:46:36,319
Speaker 2: or you know, looking at one thing that would be

785
00:46:36,320 --> 00:46:41,759
Speaker 2: broad narrow or internal broad kind of just you know,

786
00:46:41,840 --> 00:46:44,960
Speaker 2: you can like scan your body for any tension. You know,

787
00:46:45,000 --> 00:46:48,520
Speaker 2: you can do a broad scan but it's internal or

788
00:46:48,960 --> 00:46:51,520
Speaker 2: maybe I'm just focusing on my breath. Maybe I'm just

789
00:46:51,600 --> 00:46:57,160
Speaker 2: focusing on my stomach expanding and contracting. Internal narrow. So

790
00:46:57,200 --> 00:47:00,759
Speaker 2: we have to practice those those things, and you ask

791
00:47:00,800 --> 00:47:05,279
Speaker 2: me for tactical tools. We one exercise which I like

792
00:47:05,360 --> 00:47:09,839
Speaker 2: that anybody can do any for any purpose. It's also

793
00:47:09,880 --> 00:47:13,759
Speaker 2: in mindfulness technique. But just go outside and if you're

794
00:47:14,000 --> 00:47:16,960
Speaker 2: on you know, a seventeenth floor, just stick your head

795
00:47:16,960 --> 00:47:19,160
Speaker 2: outside and if you can't really go outside, it's okay,

796
00:47:19,280 --> 00:47:22,400
Speaker 2: just look around you in house, but just for a moment,

797
00:47:23,040 --> 00:47:27,279
Speaker 2: tune into your vision what do you see, and then

798
00:47:27,440 --> 00:47:30,239
Speaker 2: and block out everything else, Everything else is irrelevant. Just

799
00:47:30,320 --> 00:47:34,200
Speaker 2: your what you see is relevant ten seconds, and then

800
00:47:34,239 --> 00:47:38,680
Speaker 2: for another moment ten seconds, only focus on what you hear,

801
00:47:39,880 --> 00:47:43,480
Speaker 2: then only on what you taste, then only on what

802
00:47:43,520 --> 00:47:46,239
Speaker 2: you feel can esthetically underneath you, and then only what

803
00:47:46,280 --> 00:47:48,759
Speaker 2: you feel on your skin, you know, for example. So

804
00:47:48,800 --> 00:47:51,360
Speaker 2: you move from one sense to another sense, and that's

805
00:47:51,560 --> 00:47:58,160
Speaker 2: training you to tune into what you're deeming irrelevance. That's

806
00:47:58,200 --> 00:48:04,520
Speaker 2: one way to do it. Another Oh sorry, no, I was.

807
00:48:04,680 --> 00:48:09,360
Speaker 3: Just going to say, I actually think people should rewind

808
00:48:09,640 --> 00:48:13,080
Speaker 3: and re listen to this little section, listen to it

809
00:48:13,120 --> 00:48:15,480
Speaker 3: over and over again, and get it into their heads,

810
00:48:15,520 --> 00:48:20,719
Speaker 3: because I think that the big problem today is is

811
00:48:20,880 --> 00:48:25,239
Speaker 3: just our loss of attentional control and the attention thieves

812
00:48:25,920 --> 00:48:30,040
Speaker 3: around us, from mobile phones to emails to you know,

813
00:48:30,080 --> 00:48:33,880
Speaker 3: people double screening as well, and they're just their attention

814
00:48:34,040 --> 00:48:37,640
Speaker 3: goes all over the place. So that attentional control the

815
00:48:37,760 --> 00:48:40,640
Speaker 3: stuff that you just talked about using the different senses

816
00:48:40,960 --> 00:48:44,640
Speaker 3: or you know, another meditation technique is bring your attention

817
00:48:44,840 --> 00:48:47,640
Speaker 3: inside your body. Now bring it outside your body to

818
00:48:47,719 --> 00:48:50,080
Speaker 3: the art of world, and then bring it inside. And

819
00:48:50,160 --> 00:48:55,160
Speaker 3: that ability to control or to be in control of

820
00:48:55,200 --> 00:49:00,080
Speaker 3: your attention. I think it's just so critical. But you

821
00:49:00,120 --> 00:49:02,080
Speaker 3: we're about to just give another technique.

822
00:49:02,200 --> 00:49:04,319
Speaker 2: Yeah, there's it's actually a fun game. I do it

823
00:49:04,320 --> 00:49:06,560
Speaker 2: with At'll say, so whoever is watching listening. If you

824
00:49:06,600 --> 00:49:08,160
Speaker 2: have kids, you can do it with your kids. It's

825
00:49:08,160 --> 00:49:13,160
Speaker 2: called the concentration grid, and you can just go online

826
00:49:13,200 --> 00:49:15,840
Speaker 2: and type in concentration grid, and it gives you a

827
00:49:15,880 --> 00:49:20,319
Speaker 2: grid of numbers scattered. The ones that I use has

828
00:49:20,360 --> 00:49:22,120
Speaker 2: start at zero zero, so maybe the one that you

829
00:49:22,120 --> 00:49:23,719
Speaker 2: find will start at zero one and it goes to

830
00:49:23,760 --> 00:49:26,640
Speaker 2: either nine to nine or one hundred. And you time

831
00:49:26,719 --> 00:49:29,239
Speaker 2: yourself for a minute, let's say, and you have to

832
00:49:29,320 --> 00:49:32,280
Speaker 2: go and find zero one, then zero two, then zero

833
00:49:32,320 --> 00:49:34,040
Speaker 2: three and zero four, and you go as fast as

834
00:49:34,080 --> 00:49:36,879
Speaker 2: you can and see how many numbers you get, how

835
00:49:36,920 --> 00:49:39,719
Speaker 2: high you can get in order in that minute. So

836
00:49:39,800 --> 00:49:43,319
Speaker 2: that kind of is your baseline, and then through that

837
00:49:43,480 --> 00:49:47,080
Speaker 2: you ought normally you kind of find a strategy that

838
00:49:47,440 --> 00:49:50,640
Speaker 2: you'd like. Maybe is just going you know, horizontal up

839
00:49:50,680 --> 00:49:52,359
Speaker 2: and down, or you just I don't know if you're

840
00:49:52,400 --> 00:49:53,839
Speaker 2: just going to kind of steer at it and see

841
00:49:53,880 --> 00:49:55,839
Speaker 2: if the number pops out at you. But you come

842
00:49:55,880 --> 00:49:58,719
Speaker 2: up with a strategy, and then the second time you

843
00:49:58,760 --> 00:50:03,640
Speaker 2: do it, your intention your process is to see if

844
00:50:03,640 --> 00:50:06,080
Speaker 2: you can beat or match. So there's a game, there's competition,

845
00:50:06,120 --> 00:50:08,360
Speaker 2: see if you can beat or match the numbers. But

846
00:50:08,440 --> 00:50:11,400
Speaker 2: here's the catch. You have to stay with the strategy

847
00:50:11,400 --> 00:50:16,600
Speaker 2: that you chose. That is you training your brain and

848
00:50:16,680 --> 00:50:19,560
Speaker 2: you know to be to stay, to have focus, to

849
00:50:19,600 --> 00:50:25,520
Speaker 2: have that attention and commit to a strategy, and that

850
00:50:25,640 --> 00:50:28,800
Speaker 2: is also training your attention. You can also start to

851
00:50:28,840 --> 00:50:31,319
Speaker 2: play music or have people try to distract you while

852
00:50:31,320 --> 00:50:36,520
Speaker 2: you're then focusingers. That's also fun too, right, so that

853
00:50:36,640 --> 00:50:40,319
Speaker 2: also trains your attention. But I'll tell you what the

854
00:50:40,480 --> 00:50:44,120
Speaker 2: coolest thing is. So I've done this training for myself,

855
00:50:44,120 --> 00:50:46,160
Speaker 2: there's always room for improvement that I have done this

856
00:50:46,200 --> 00:50:48,520
Speaker 2: training for myself, and I will tell you what's super cool.

857
00:50:48,600 --> 00:50:52,440
Speaker 2: In my business, I can be working on an email,

858
00:50:52,440 --> 00:50:55,640
Speaker 2: for example, and then I get a text message or

859
00:50:55,760 --> 00:50:59,200
Speaker 2: my phone rings, and I have the ability, I have

860
00:50:59,320 --> 00:51:03,319
Speaker 2: the skill set to stop in the moment or not

861
00:51:03,440 --> 00:51:06,239
Speaker 2: stop if I've deemed everything like right now, everything's off,

862
00:51:06,280 --> 00:51:07,840
Speaker 2: so I don't have to focus on anything but you.

863
00:51:08,000 --> 00:51:11,000
Speaker 2: But in other times of my life there are going

864
00:51:11,040 --> 00:51:13,799
Speaker 2: to be distractions. But I have the skill set now

865
00:51:13,840 --> 00:51:17,600
Speaker 2: to stop, look at that text briefly, and then I

866
00:51:17,640 --> 00:51:21,239
Speaker 2: have the discernment to say irrelevant, relevant, and then I

867
00:51:21,280 --> 00:51:23,880
Speaker 2: can go back because I also have the muscle of

868
00:51:23,960 --> 00:51:27,920
Speaker 2: concentration to just shut it out it goes on mute,

869
00:51:28,360 --> 00:51:30,600
Speaker 2: and go back to what I was doing. And I

870
00:51:30,600 --> 00:51:33,279
Speaker 2: think people don't have that skill. We get lost, we

871
00:51:33,360 --> 00:51:36,200
Speaker 2: get distracted, and it's really hard to get back into

872
00:51:36,440 --> 00:51:38,040
Speaker 2: the project that we were working on.

873
00:51:39,239 --> 00:51:42,080
Speaker 3: That that's a super part being able to just go

874
00:51:42,400 --> 00:51:45,920
Speaker 3: irrelevant and then get back on task really quickly, because

875
00:51:45,920 --> 00:51:49,360
Speaker 3: the research shows that it often takes people a minute

876
00:51:49,400 --> 00:51:52,720
Speaker 3: are more to get back on task. And actually I

877
00:51:53,080 --> 00:51:56,640
Speaker 3: present research in my talks. There's a famous study called

878
00:51:56,719 --> 00:52:01,480
Speaker 3: Brian dream Whether. They actually showed that if your mobile

879
00:52:01,600 --> 00:52:07,080
Speaker 3: phone is sitting on the table upside down on silence,

880
00:52:07,800 --> 00:52:11,400
Speaker 3: it actually reduces your working memory capacity and your fluid

881
00:52:11,400 --> 00:52:16,160
Speaker 3: intelligence by about ten percent. And those people that's the average,

882
00:52:16,719 --> 00:52:20,640
Speaker 3: but those people who are more addicted to their smartphones,

883
00:52:21,160 --> 00:52:25,120
Speaker 3: it actually has a bigger impact on their working memory

884
00:52:25,160 --> 00:52:29,120
Speaker 3: and their fluid intelligence, and it's just there's just these

885
00:52:29,120 --> 00:52:31,920
Speaker 3: things are attention thieves, right, and they.

886
00:52:31,800 --> 00:52:33,840
Speaker 1: Are productivity killers.

887
00:52:34,840 --> 00:52:38,040
Speaker 3: I can tell you how many meetings that I have

888
00:52:38,600 --> 00:52:43,440
Speaker 3: witnessed or or talks where people are just on their

889
00:52:43,480 --> 00:52:47,200
Speaker 3: mobile phones and thinking that they're listening, and you just

890
00:52:47,440 --> 00:52:50,719
Speaker 3: know that they're not listening. What we do is we chunk, right,

891
00:52:51,400 --> 00:52:54,279
Speaker 3: so we fill in the gaps. And people think you

892
00:52:54,320 --> 00:52:57,439
Speaker 3: can multitask, that's bullshit. What we do is we very

893
00:52:57,560 --> 00:53:01,840
Speaker 3: quickly shift our attention and we're actually filling in the

894
00:53:01,960 --> 00:53:05,120
Speaker 3: gaps right, And actually says if you could just make

895
00:53:05,239 --> 00:53:10,839
Speaker 3: people really understand one thing in terms of their productivity,

896
00:53:10,880 --> 00:53:13,359
Speaker 3: and I think they're overall well being, it would be

897
00:53:13,880 --> 00:53:18,120
Speaker 3: to just minimize these bloody distractions because they're they're just

898
00:53:18,640 --> 00:53:23,759
Speaker 3: a productivity killer and a concentration killer. And then it

899
00:53:24,000 --> 00:53:27,760
Speaker 3: just goes on to then having scattered attentional control.

900
00:53:29,480 --> 00:53:32,600
Speaker 2: So obviously that's the first step to remove. I mean, listen,

901
00:53:32,640 --> 00:53:35,960
Speaker 2: if we're really going to get the easiest way to

902
00:53:36,000 --> 00:53:38,879
Speaker 2: improve your attention is to get rid of distractions, like.

903
00:53:38,880 --> 00:53:44,120
Speaker 3: To real but actually, heally, I think with your attention,

904
00:53:44,920 --> 00:53:48,200
Speaker 3: you're training it in one way or another, so you're

905
00:53:48,400 --> 00:53:52,760
Speaker 3: either through your daily behaviors. You're either training your attention

906
00:53:53,560 --> 00:53:57,880
Speaker 3: to be focused on in your control, or you're training

907
00:53:57,920 --> 00:54:00,319
Speaker 3: your attention like if you're not doing something.

908
00:54:00,160 --> 00:54:02,839
Speaker 1: Deliberate, that world is.

909
00:54:02,760 --> 00:54:06,279
Speaker 3: Actually training your attention to be completely scattered.

910
00:54:06,400 --> 00:54:08,520
Speaker 2: I love that. So you're yeah, I mean you're training

911
00:54:08,560 --> 00:54:10,120
Speaker 2: either way. You're either training yourself to.

912
00:54:10,120 --> 00:54:13,360
Speaker 3: Be con There is no not training there. Yeah, there

913
00:54:13,520 --> 00:54:15,960
Speaker 3: is no not training, right, It's just kind of come

914
00:54:16,000 --> 00:54:18,560
Speaker 3: to me. You are training one way or another.

915
00:54:18,280 --> 00:54:20,839
Speaker 1: Whether you like it or not. So choose the way

916
00:54:20,880 --> 00:54:21,880
Speaker 1: you bloody well trained.

917
00:54:22,040 --> 00:54:26,239
Speaker 2: Right. No, I love that too. Yeah, thanks for sharing that.

918
00:54:26,239 --> 00:54:29,880
Speaker 2: That is It's true. You're either it's like motivation. I

919
00:54:29,920 --> 00:54:32,880
Speaker 2: don't believe in being not motivated. You're either just motivated

920
00:54:32,920 --> 00:54:34,560
Speaker 2: to get off the couch. You're motivated to stay on

921
00:54:34,600 --> 00:54:36,960
Speaker 2: the couch. So and I know you're a big can

922
00:54:37,040 --> 00:54:38,000
Speaker 2: of getting off the couch.

923
00:54:39,520 --> 00:54:43,200
Speaker 3: Yeah, but but that but that that is to people say,

924
00:54:43,600 --> 00:54:45,240
Speaker 3: I'm I'm I'm not motive.

925
00:54:45,280 --> 00:54:47,759
Speaker 1: Yeah you are. You're motivated to do fuck all?

926
00:54:50,960 --> 00:54:54,560
Speaker 2: No, you're right, it is is it is training and

927
00:54:54,680 --> 00:54:57,760
Speaker 2: uh and so we get to choose and it's super cool.

928
00:54:58,920 --> 00:55:03,719
Speaker 2: I actually really like when I have the ability to

929
00:55:03,840 --> 00:55:05,880
Speaker 2: just tune things out even though they don't need to go.

930
00:55:06,120 --> 00:55:08,640
Speaker 2: They don't need to go anywhere. I'm at that level now,

931
00:55:09,200 --> 00:55:13,000
Speaker 2: but I get paged in the training where I can

932
00:55:13,200 --> 00:55:16,160
Speaker 2: just look and Nope, that's not relevant, and then get

933
00:55:16,200 --> 00:55:16,960
Speaker 2: back to what is.

934
00:55:18,440 --> 00:55:20,920
Speaker 3: And so you and your brik you talk about pressing

935
00:55:21,040 --> 00:55:24,839
Speaker 3: mute on distractions. Is that what you mean about pressing mute?

936
00:55:25,040 --> 00:55:27,200
Speaker 3: Talk to us through that a little bit, because obviously

937
00:55:27,560 --> 00:55:29,799
Speaker 3: I think what you have now is a bit of

938
00:55:29,800 --> 00:55:33,879
Speaker 3: a super par and it's come through training. It's not genetics.

939
00:55:34,760 --> 00:55:37,720
Speaker 3: But talk to us about this idea of pressing mute.

940
00:55:37,960 --> 00:55:40,040
Speaker 2: You know. A great example that I've had to teach

941
00:55:40,080 --> 00:55:44,240
Speaker 2: myself is so I've always been some type of teacher

942
00:55:44,280 --> 00:55:46,279
Speaker 2: where I was teaching at the university or being a

943
00:55:46,280 --> 00:55:51,880
Speaker 2: group fitness instructor and then keynote speaker, and inevitably there

944
00:55:51,880 --> 00:55:55,160
Speaker 2: are people who are going to come in late, leave early,

945
00:55:55,719 --> 00:55:59,680
Speaker 2: get on their phones. You know, very seldom, maybe you

946
00:55:59,680 --> 00:56:02,000
Speaker 2: know go top, but I do believe I've probably seen

947
00:56:02,000 --> 00:56:06,440
Speaker 2: that once or twice in my day. People closer to

948
00:56:06,520 --> 00:56:09,319
Speaker 2: me very irrelevant. But I had to train myself. I

949
00:56:09,360 --> 00:56:12,799
Speaker 2: had to remind myself they are not the ones that

950
00:56:12,840 --> 00:56:15,040
Speaker 2: I'm talking to right now, maybe once they get sit

951
00:56:15,160 --> 00:56:17,560
Speaker 2: and settled and they like, Am I really going to

952
00:56:17,640 --> 00:56:20,319
Speaker 2: devote my attention to them and focus on them, which

953
00:56:20,360 --> 00:56:22,279
Speaker 2: is going to hurt me and to the people who

954
00:56:22,320 --> 00:56:24,719
Speaker 2: are listening? Or Am I going to focus on the

955
00:56:24,760 --> 00:56:27,719
Speaker 2: people who are who showed up on time, who's with me,

956
00:56:27,960 --> 00:56:32,319
Speaker 2: who's asking questions? And so that is a great for

957
00:56:32,440 --> 00:56:35,440
Speaker 2: me example of training that I have had to endure

958
00:56:35,520 --> 00:56:38,000
Speaker 2: in addition to when I was a you know, well,

959
00:56:38,040 --> 00:56:40,200
Speaker 2: I continue to be an athlete in addition to going

960
00:56:41,560 --> 00:56:43,320
Speaker 2: you know, I'm a mountain biker. It's a new sport

961
00:56:43,360 --> 00:56:45,319
Speaker 2: for me. I'll just go to sports. It's I'm four

962
00:56:45,360 --> 00:56:47,640
Speaker 2: years into this thing. It is by far my most

963
00:56:47,680 --> 00:56:51,640
Speaker 2: feared sport. Am I going to focus on the just yesterday?

964
00:56:51,680 --> 00:56:53,040
Speaker 2: Am I going to focus on the fact that I

965
00:56:53,080 --> 00:56:55,120
Speaker 2: could fall down this cliff and roll? Or Am I

966
00:56:55,120 --> 00:56:57,520
Speaker 2: going to focus on getting my butt back hand and

967
00:56:57,600 --> 00:57:02,360
Speaker 2: lay on my handlebars? Have to train myself but butt

968
00:57:02,480 --> 00:57:05,279
Speaker 2: back light up on my handle on my handlebars.

969
00:57:05,440 --> 00:57:08,800
Speaker 3: And I tell you what I think, mountain biking, especially

970
00:57:08,800 --> 00:57:13,640
Speaker 3: going down hill, is one of the best intentional focus

971
00:57:13,640 --> 00:57:17,120
Speaker 3: exercises that you can do because you cannot ride down

972
00:57:17,120 --> 00:57:21,320
Speaker 3: a mountain distracted about ship and thinking about.

973
00:57:21,200 --> 00:57:24,360
Speaker 1: And the party tomorrow.

974
00:57:23,480 --> 00:57:29,120
Speaker 2: It is oh my goodness, Yes, the intensity.

975
00:57:28,600 --> 00:57:31,560
Speaker 1: Of it is mindful. This personify, Yes.

976
00:57:31,880 --> 00:57:35,840
Speaker 2: But listen, when you use it, right, it heightens your

977
00:57:36,080 --> 00:57:42,280
Speaker 2: attention on It heightens your intention again, and what's relevant.

978
00:57:43,520 --> 00:57:46,560
Speaker 2: You have to be able to decide for yourself what

979
00:57:46,720 --> 00:57:48,480
Speaker 2: it is that's going to help you and what it

980
00:57:48,520 --> 00:57:50,480
Speaker 2: is that's going to hurt you if you focus on it,

981
00:57:50,840 --> 00:57:54,000
Speaker 2: and then have the skill set to go and focus

982
00:57:54,040 --> 00:57:55,520
Speaker 2: on what you've deemed relevant.

983
00:57:56,920 --> 00:57:57,160
Speaker 1: Yeah.

984
00:57:57,320 --> 00:58:01,600
Speaker 3: That the example you gave about how doing a keynote talk,

985
00:58:01,680 --> 00:58:03,920
Speaker 3: I can really resonate with that.

986
00:58:04,000 --> 00:58:04,120
Speaker 2: Right.

987
00:58:04,200 --> 00:58:06,440
Speaker 3: So you're doing a keynote talk and you see somebody

988
00:58:06,680 --> 00:58:09,560
Speaker 3: putting a mobile phone out or a few people having

989
00:58:09,560 --> 00:58:12,960
Speaker 3: a conversation while you're giving a talk, and there's a

990
00:58:12,960 --> 00:58:15,240
Speaker 3: part of my brain that just wants to go.

991
00:58:15,760 --> 00:58:17,440
Speaker 1: Okay, sorry, you two over there.

992
00:58:17,920 --> 00:58:20,520
Speaker 3: I'll just wait until you finished and then I'll continue

993
00:58:20,520 --> 00:58:24,120
Speaker 3: with the talk. Right, But you have to Well you

994
00:58:24,120 --> 00:58:26,960
Speaker 3: can either you could do that or it's about shutting

995
00:58:26,960 --> 00:58:27,439
Speaker 3: it art.

996
00:58:27,480 --> 00:58:29,040
Speaker 1: Isn't it that that? Really?

997
00:58:29,080 --> 00:58:31,880
Speaker 3: Because it can it can start to eat away at

998
00:58:31,920 --> 00:58:33,880
Speaker 3: you and then you lose track.

999
00:58:33,680 --> 00:58:36,480
Speaker 1: Of words and all of that sort of stuff, And yeah,

1000
00:58:36,520 --> 00:58:38,640
Speaker 1: I totally resonate with that one.

1001
00:58:38,800 --> 00:58:41,720
Speaker 2: Yeah, it's distraction. I used to when I used to

1002
00:58:41,760 --> 00:58:45,080
Speaker 2: teach like group fitness into recycle classes and there was like,

1003
00:58:45,160 --> 00:58:48,280
Speaker 2: you know, maybe there's two people chatting. I just would

1004
00:58:48,440 --> 00:58:51,080
Speaker 2: actually get off my bike and go stand right beside them.

1005
00:58:51,080 --> 00:58:52,840
Speaker 2: I wouldn't talk to them, I would just stand right

1006
00:58:52,920 --> 00:58:53,439
Speaker 2: beside them.

1007
00:58:56,680 --> 00:58:58,919
Speaker 3: I've actually done that, where I'll sort of walk over

1008
00:58:59,040 --> 00:59:05,480
Speaker 3: and linger the table and sometimes just kind of look

1009
00:59:05,520 --> 00:59:06,760
Speaker 3: at them while I'm talking.

1010
00:59:07,800 --> 00:59:10,600
Speaker 2: But that's even a strategy. But to me, that's a

1011
00:59:10,640 --> 00:59:12,960
Speaker 2: strategy to still stay on purpose, right it is for

1012
00:59:13,000 --> 00:59:16,360
Speaker 2: me to stay yeah, but almost use them as as

1013
00:59:16,360 --> 00:59:18,960
Speaker 2: a tool to help me and also tell them to

1014
00:59:19,120 --> 00:59:21,920
Speaker 2: you know, zip it at the same time without Yeah, that's.

1015
00:59:21,840 --> 00:59:27,160
Speaker 3: Right, that's right, implied intimidation, that's what it is.

1016
00:59:27,680 --> 00:59:30,320
Speaker 1: So that we we we do have to wrap up

1017
00:59:30,360 --> 00:59:33,240
Speaker 1: in a minute. But but you you talk about.

1018
00:59:33,240 --> 00:59:37,200
Speaker 3: A mental toolbox and for for people, and I love

1019
00:59:37,280 --> 00:59:38,240
Speaker 3: that concept.

1020
00:59:38,360 --> 00:59:40,200
Speaker 1: So, so what sort of.

1021
00:59:40,280 --> 00:59:44,640
Speaker 3: Things tools do you include or shoot people think about

1022
00:59:44,640 --> 00:59:46,720
Speaker 3: including in their mental toolbox.

1023
00:59:47,240 --> 00:59:49,840
Speaker 2: So in the book Personal Podium, what I really what

1024
00:59:49,920 --> 00:59:53,560
Speaker 2: I really pride myself on is strategies. So if you

1025
00:59:53,600 --> 00:59:56,640
Speaker 2: want tools, if you want techniques, if you want you know,

1026
00:59:56,680 --> 00:59:59,680
Speaker 2: the screwdriver, the wrench, the hammer for your for your

1027
01:00:00,200 --> 01:00:02,560
Speaker 2: set and performance, this is where you go to get it.

1028
01:00:03,000 --> 01:00:06,560
Speaker 2: And I talk about well, even though we briefly mentioned,

1029
01:00:06,760 --> 01:00:10,280
Speaker 2: you know, outcome, I don't necessarily think outcome is just goals.

1030
01:00:10,320 --> 01:00:13,080
Speaker 2: But I look at goals and I look at just

1031
01:00:13,160 --> 01:00:15,920
Speaker 2: the three goals that you need visualization. This is the

1032
01:00:15,920 --> 01:00:22,560
Speaker 2: way to visualize recovery. This is the way to recover performance, preparation.

1033
01:00:22,800 --> 01:00:25,120
Speaker 2: These are the tools that you need. Do you need

1034
01:00:25,160 --> 01:00:29,600
Speaker 2: them all the time, every day, all day, No, But

1035
01:00:29,640 --> 01:00:32,440
Speaker 2: you want to have them accessible. You want to train

1036
01:00:32,600 --> 01:00:35,200
Speaker 2: them when you don't need them, and then stick them

1037
01:00:35,200 --> 01:00:38,640
Speaker 2: in your mental toolbox so that when you do need them,

1038
01:00:39,000 --> 01:00:41,560
Speaker 2: your mental toolbox is there and you can pull out

1039
01:00:41,640 --> 01:00:47,600
Speaker 2: the hammer of productive self talk, the wrench of symbolic imagery,

1040
01:00:48,080 --> 01:00:54,320
Speaker 2: the you know, the screwdriver of music for reset. So

1041
01:00:54,360 --> 01:00:56,400
Speaker 2: that's what I mean, I say, mental toolbox.

1042
01:00:57,120 --> 01:00:58,400
Speaker 1: Yeah, I love that idea.

1043
01:00:58,560 --> 01:01:01,480
Speaker 3: Okay, so people, if you if you would like to

1044
01:01:01,560 --> 01:01:05,960
Speaker 3: have a mental toolbox, get yourself on Amazon and google

1045
01:01:06,160 --> 01:01:13,040
Speaker 3: Personal Podium by Hailey Perlis. So where can we send people, Haley,

1046
01:01:13,200 --> 01:01:15,680
Speaker 3: if they want to want to know more.

1047
01:01:15,520 --> 01:01:17,720
Speaker 1: About you, get the book.

1048
01:01:17,560 --> 01:01:19,720
Speaker 3: Or any other courses, because I know you've got some

1049
01:01:19,800 --> 01:01:26,200
Speaker 3: courses and and do you also do coaching distance learning?

1050
01:01:26,280 --> 01:01:29,000
Speaker 2: Yes, yes, and yes I do have master classes on

1051
01:01:29,040 --> 01:01:33,760
Speaker 2: my website how to beat defeat self belief you are injured,

1052
01:01:33,800 --> 01:01:38,960
Speaker 2: the injury mindset. Definitely coaching in person and virtual keynote.

1053
01:01:39,560 --> 01:01:43,080
Speaker 2: I am on social media Instagram, LinkedIn, YouTube, but the

1054
01:01:43,120 --> 01:01:46,600
Speaker 2: best place to really connect with me is my website

1055
01:01:46,760 --> 01:01:50,959
Speaker 2: at doctor just Dr haileypurlis dot com. You can opt

1056
01:01:51,000 --> 01:01:54,840
Speaker 2: in and get weekly mental toughness moments, a video of

1057
01:01:54,880 --> 01:01:56,920
Speaker 2: me talking about these tools that we have in our

1058
01:01:56,960 --> 01:01:59,560
Speaker 2: mental toolbox. And if you have a question and you

1059
01:01:59,720 --> 01:02:01,960
Speaker 2: write me a note, I'm the one that gets it,

1060
01:02:02,160 --> 01:02:03,600
Speaker 2: so I will respond.

1061
01:02:03,440 --> 01:02:07,120
Speaker 1: Oh wow, very cool, excellent, good stuff. Taaley.

1062
01:02:07,600 --> 01:02:11,000
Speaker 3: Thank you for your time and your wisdom and and

1063
01:02:11,640 --> 01:02:16,680
Speaker 3: helping to translate the techniques from sports performance for everyday people,

1064
01:02:16,720 --> 01:02:21,040
Speaker 3: because I think there's so much excuse me, in sports

1065
01:02:21,040 --> 01:02:25,120
Speaker 3: performance psychology that that everybody can use just to improve

1066
01:02:25,200 --> 01:02:26,840
Speaker 3: their lives and.

1067
01:02:27,080 --> 01:02:29,200
Speaker 1: Get up that podium, the personal podium.

1068
01:02:30,240 --> 01:02:30,840
Speaker 2: All that you do