1 00:00:15,476 --> 00:00:36,316 Speaker 1: Pushkin, Pushkin. This summer, Pushkin is going to the Olympics. 2 00:00:36,836 --> 00:00:39,236 Speaker 1: Shows across the network have got all sorts of stories 3 00:00:39,276 --> 00:00:42,436 Speaker 1: to share, including the latest on sports Science and What's 4 00:00:42,476 --> 00:00:45,916 Speaker 1: Your Problem, a suite of swimmers on slight change of plans, 5 00:00:46,276 --> 00:00:49,156 Speaker 1: a cautionary tales tale of how women had to literally 6 00:00:49,196 --> 00:00:51,756 Speaker 1: fight to be allowed to run the marathon, and an 7 00:00:51,796 --> 00:00:55,836 Speaker 1: epic season of revisionist history about why in nineteen thirty six, 8 00:00:56,196 --> 00:01:00,396 Speaker 1: America participated in Hitler's Olympics. Here on the Happiness Lab, 9 00:01:00,596 --> 00:01:02,836 Speaker 1: we've already spoken to an athlete who fell back in 10 00:01:02,836 --> 00:01:05,276 Speaker 1: love with the sport she'd grown to hate, just in 11 00:01:05,316 --> 00:01:08,076 Speaker 1: time to head off to the Paris Olympics. But we're 12 00:01:08,116 --> 00:01:11,356 Speaker 1: not just interested in sporting stars. To get to the games, 13 00:01:11,396 --> 00:01:14,036 Speaker 1: every athlete needs the help and advice of someone who 14 00:01:14,076 --> 00:01:16,356 Speaker 1: shares their passion and commitment a coach. 15 00:01:16,916 --> 00:01:19,596 Speaker 2: Oh man, this is such a special occasion for me. 16 00:01:19,676 --> 00:01:20,916 Speaker 2: I've been a big span. 17 00:01:21,116 --> 00:01:23,196 Speaker 1: It's always humbling to hear that someone is a fan. 18 00:01:23,596 --> 00:01:25,836 Speaker 1: But I was absolutely over the moon when I found 19 00:01:25,836 --> 00:01:27,836 Speaker 1: out how much this guest liked the show. 20 00:01:28,396 --> 00:01:31,796 Speaker 2: I found your podcast and it resonated so much with 21 00:01:31,916 --> 00:01:34,396 Speaker 2: me that we were sharing episodes of the Happiness Lab 22 00:01:34,476 --> 00:01:35,996 Speaker 2: with the coaches we were working. 23 00:01:35,716 --> 00:01:38,796 Speaker 1: With, because this expert doesn't just work with any old coaches. 24 00:01:39,476 --> 00:01:41,636 Speaker 1: We put these episodes out there, but we don't really 25 00:01:41,636 --> 00:01:43,476 Speaker 1: know who is listening to them. And to find out 26 00:01:43,476 --> 00:01:45,756 Speaker 1: that someone who is actually working in behavioral science with 27 00:01:45,836 --> 00:01:48,276 Speaker 1: Team USA, who would be like our affecting our Olympias 28 00:01:48,316 --> 00:01:49,996 Speaker 1: at our paralympiads like this is amazing. 29 00:01:50,196 --> 00:01:53,956 Speaker 2: You've got many more listeners now from Team USA because 30 00:01:53,956 --> 00:01:55,156 Speaker 2: of the work that you've been doing. 31 00:01:55,596 --> 00:01:58,356 Speaker 1: Christine Bulger is the Associate Director for Coaching at the 32 00:01:58,436 --> 00:02:01,796 Speaker 1: United States Olympic and Para Olympic Committee, helping to train 33 00:02:01,916 --> 00:02:04,636 Speaker 1: some of the finest athletic trainers on the planet. 34 00:02:04,756 --> 00:02:06,956 Speaker 2: We certainly do have some of the best coaches in 35 00:02:06,996 --> 00:02:09,716 Speaker 2: the world who are at the top of their game, 36 00:02:09,836 --> 00:02:12,556 Speaker 2: who have been there for decades in some cases and 37 00:02:12,796 --> 00:02:18,636 Speaker 2: crank out either fantastically gifted performing athletes or teams or both. Sometimes. 38 00:02:18,996 --> 00:02:23,036 Speaker 1: Christine works with trainers across so many sports, archerie badmint 39 00:02:23,076 --> 00:02:28,596 Speaker 1: and baseball, boxing, bob sled, cricket, curling, diving, fencing, golf, gymnastics, judosurfing, swimming, weightlifting, 40 00:02:28,636 --> 00:02:31,356 Speaker 1: wheelchair basketball, wrestling, and even yachting. 41 00:02:31,996 --> 00:02:35,316 Speaker 2: Coaching's coaching regardless of if you're coaching cycling or swimming 42 00:02:35,476 --> 00:02:37,836 Speaker 2: or some snowsport. But what we try to do is 43 00:02:37,956 --> 00:02:41,636 Speaker 2: cultivate the skills and information that cut across as many 44 00:02:41,636 --> 00:02:46,556 Speaker 2: sports as possible. Leadership, communication, care planning, just the things 45 00:02:46,636 --> 00:02:49,876 Speaker 2: that will resonate with every coach. And it can look 46 00:02:49,876 --> 00:02:53,156 Speaker 2: different in different contexts in different sports, but those are 47 00:02:53,156 --> 00:02:55,516 Speaker 2: the pieces that we as USOBC grab onto. 48 00:02:55,916 --> 00:02:57,996 Speaker 1: I was shocked at how new this kind of coaching 49 00:02:58,116 --> 00:03:01,596 Speaker 1: education is. The US Olympic Committee was founded way back 50 00:03:01,596 --> 00:03:04,276 Speaker 1: in eighteen ninety four, but the group only got around 51 00:03:04,276 --> 00:03:08,356 Speaker 1: to publishing its Quality Coaching Framework in twenty seventeen. Unlike 52 00:03:08,396 --> 00:03:12,236 Speaker 1: say school team, most US coaches, even at the Olympic level, 53 00:03:12,436 --> 00:03:15,196 Speaker 1: don't receive special instruction on how to coach. 54 00:03:15,356 --> 00:03:18,276 Speaker 2: There's no requirements for coaches to go through any specific 55 00:03:18,316 --> 00:03:20,676 Speaker 2: type of training. For the most part, we now do 56 00:03:20,756 --> 00:03:23,316 Speaker 2: safe Sport to ensure that they do background checks and 57 00:03:23,356 --> 00:03:25,676 Speaker 2: things like that, and I think first DAID and CPR 58 00:03:25,796 --> 00:03:28,956 Speaker 2: tend to be pretty standard now. But really anybody can 59 00:03:28,956 --> 00:03:31,156 Speaker 2: go out there and coach, so I think that there 60 00:03:31,236 --> 00:03:34,156 Speaker 2: is a big risk without the proper education and training 61 00:03:34,356 --> 00:03:36,916 Speaker 2: and we say that so often that coaching isn't about 62 00:03:36,956 --> 00:03:39,956 Speaker 2: sport necessarily as much as it is about working with people. 63 00:03:40,276 --> 00:03:42,476 Speaker 2: And I think that that is part of what we're 64 00:03:42,476 --> 00:03:45,996 Speaker 2: trying to help the coaches understand. If they're overtraining, if 65 00:03:46,036 --> 00:03:50,636 Speaker 2: they're not listening to the athlete saying hey, I feel awe, 66 00:03:50,796 --> 00:03:53,956 Speaker 2: they really have to have all their senses up so 67 00:03:53,996 --> 00:03:56,876 Speaker 2: that they're able to know when to push no, when 68 00:03:56,876 --> 00:03:58,996 Speaker 2: to pull back, no, when to change things, no, when 69 00:03:58,996 --> 00:04:00,796 Speaker 2: to take a day off, no, when to get out 70 00:04:00,836 --> 00:04:03,716 Speaker 2: of the training facility and just try to learn and 71 00:04:03,716 --> 00:04:06,716 Speaker 2: get better in a different context. Yeah, it's just it's 72 00:04:06,796 --> 00:04:10,116 Speaker 2: so much self awareness and being totally in tune with 73 00:04:10,196 --> 00:04:13,276 Speaker 2: the people you're working with and listening to feedback from 74 00:04:13,316 --> 00:04:14,996 Speaker 2: the athletes from your coaching staff. 75 00:04:15,116 --> 00:04:17,676 Speaker 1: But Christian's goal isn't just to improve the experience of 76 00:04:17,676 --> 00:04:20,796 Speaker 1: the athletes. She's also concerned about the well being of 77 00:04:20,836 --> 00:04:24,516 Speaker 1: the coaches themselves, which thus far has been pretty neglected. 78 00:04:25,236 --> 00:04:27,876 Speaker 1: It's far from being an easy or a secure job. 79 00:04:28,396 --> 00:04:32,116 Speaker 2: We have some coaches that rely on athletes to secure 80 00:04:32,116 --> 00:04:34,676 Speaker 2: an income, where if they don't have the athletes, they 81 00:04:34,716 --> 00:04:37,316 Speaker 2: don't put food on the table. There could be some 82 00:04:37,436 --> 00:04:40,236 Speaker 2: that don't have that proper health care individually, and if 83 00:04:40,276 --> 00:04:42,436 Speaker 2: their spouse doesn't have what they need, then you know, 84 00:04:42,436 --> 00:04:44,916 Speaker 2: they're kind of just like growing day to day hoping 85 00:04:44,916 --> 00:04:45,756 Speaker 2: that I don't get sick. 86 00:04:46,116 --> 00:04:48,196 Speaker 1: What are the kind of mental health challenges that coaches 87 00:04:48,236 --> 00:04:49,196 Speaker 1: go through all the time. 88 00:04:49,596 --> 00:04:52,236 Speaker 2: Yeah, certainly the pressure to win at the elite level. 89 00:04:52,596 --> 00:04:55,596 Speaker 2: If you're not winning across pro sports, across TMOSA, then 90 00:04:55,636 --> 00:04:57,436 Speaker 2: you're probably not going to keep your job for very long. 91 00:04:57,476 --> 00:05:00,196 Speaker 2: So that in itself is enough of a stressor to 92 00:05:00,236 --> 00:05:02,756 Speaker 2: put just so much pressure on yourself that all you're 93 00:05:02,796 --> 00:05:06,316 Speaker 2: focused on is working, doing more, staying up watching tapes, 94 00:05:06,476 --> 00:05:09,076 Speaker 2: you know, skipping meals because that gives you another opportunity 95 00:05:09,316 --> 00:05:12,356 Speaker 2: fifteen to sixty minutes to do more work and put 96 00:05:12,356 --> 00:05:14,596 Speaker 2: it in there. So after a while, that takes a toll. 97 00:05:14,916 --> 00:05:16,796 Speaker 1: And what are some of the strains that coaches face 98 00:05:16,876 --> 00:05:19,316 Speaker 1: when it comes to their own personal relationships and their 99 00:05:19,356 --> 00:05:20,076 Speaker 1: family ties. 100 00:05:20,396 --> 00:05:22,556 Speaker 2: Oh boy, we worked with a coach who was on 101 00:05:22,636 --> 00:05:25,436 Speaker 2: tour for a winter sport that you know, was gone 102 00:05:25,436 --> 00:05:28,836 Speaker 2: for two hundred days a year, that had young kids, 103 00:05:29,036 --> 00:05:31,756 Speaker 2: you know, and that leaves their spouse home to take 104 00:05:31,756 --> 00:05:33,756 Speaker 2: care of everything on their own. So there's the guilt 105 00:05:33,836 --> 00:05:36,916 Speaker 2: factor too. You're missing your spouse, you're missing your kids, 106 00:05:36,956 --> 00:05:40,076 Speaker 2: you're missing your pets. They're so selfless most of the 107 00:05:40,156 --> 00:05:42,516 Speaker 2: time that all they're thinking about are the athletes in 108 00:05:42,516 --> 00:05:44,236 Speaker 2: front of them, and how can I help my athletes 109 00:05:44,236 --> 00:05:44,716 Speaker 2: get better. 110 00:05:44,916 --> 00:05:47,436 Speaker 1: It seems like another challenge that coaches face is that 111 00:05:47,516 --> 00:05:49,676 Speaker 1: they're kind of the ones that are in some ways 112 00:05:49,676 --> 00:05:51,556 Speaker 1: in charge of the performance, but they don't get to 113 00:05:51,596 --> 00:05:53,916 Speaker 1: do it themselves. I know, as a faculty member, I've 114 00:05:53,916 --> 00:05:55,836 Speaker 1: felt this that, like when I have to give my 115 00:05:55,876 --> 00:05:57,916 Speaker 1: own talks, you know, that's nerve wracking and I get 116 00:05:57,956 --> 00:06:00,076 Speaker 1: a little bit anxious about it. But when my student 117 00:06:00,156 --> 00:06:02,316 Speaker 1: is giving a talk, I'm so much more anxious. And 118 00:06:02,316 --> 00:06:04,756 Speaker 1: I feel like my students who are giving talks are 119 00:06:04,796 --> 00:06:06,796 Speaker 1: just like giving a talk at some random conference. They're 120 00:06:06,836 --> 00:06:08,756 Speaker 1: not like competing for a gold medal in front of 121 00:06:08,756 --> 00:06:10,916 Speaker 1: millions of people. And so, you know, is this a 122 00:06:10,956 --> 00:06:12,996 Speaker 1: particular challenge that coaches face. 123 00:06:13,196 --> 00:06:15,396 Speaker 2: Oh, they're no different than you and your students. They 124 00:06:15,476 --> 00:06:19,476 Speaker 2: lose control, especially those that competed as athletes themselves. They're like, 125 00:06:19,516 --> 00:06:22,396 Speaker 2: I can't do anything. I'm just on the sidelines. I 126 00:06:22,436 --> 00:06:24,436 Speaker 2: hope that all the preparation works and they do what 127 00:06:24,476 --> 00:06:26,556 Speaker 2: they need to do, and if it doesn't, I'm gonna, 128 00:06:26,676 --> 00:06:28,596 Speaker 2: you know, just tear my hair out. But you can 129 00:06:28,636 --> 00:06:30,516 Speaker 2: only do so much and then it's out of your control. 130 00:06:30,636 --> 00:06:32,636 Speaker 2: Like prepare them as well as you can, as best 131 00:06:32,676 --> 00:06:35,516 Speaker 2: you can, and hope for the best. And I think 132 00:06:35,596 --> 00:06:37,836 Speaker 2: that with social media, of course, that's going to come 133 00:06:37,876 --> 00:06:39,876 Speaker 2: up in anything. You know, you lose a game or 134 00:06:39,916 --> 00:06:42,276 Speaker 2: you do something wrong, even if it's one player, like 135 00:06:42,396 --> 00:06:44,356 Speaker 2: that person should be fired because that was just a 136 00:06:44,396 --> 00:06:47,916 Speaker 2: horrible situation, Like how can they possibly be considered a 137 00:06:47,916 --> 00:06:52,076 Speaker 2: good coach? So I think the pressures are compounded, certainly 138 00:06:52,076 --> 00:06:54,916 Speaker 2: by social media. I think that that takes a pretty 139 00:06:54,916 --> 00:06:57,596 Speaker 2: special person to try to manage that and keep the 140 00:06:57,676 --> 00:07:00,436 Speaker 2: level head when people are just at you all the time. 141 00:07:01,116 --> 00:07:03,996 Speaker 1: It seems self evident that sports coaching, particularly at the 142 00:07:03,996 --> 00:07:07,596 Speaker 1: elite level, is a stressful business. But as a teacher myself, 143 00:07:07,916 --> 00:07:09,676 Speaker 1: I know that those of us went stry or others 144 00:07:09,836 --> 00:07:11,636 Speaker 1: often think that we should be the ones with all 145 00:07:11,676 --> 00:07:15,396 Speaker 1: the answers. One of the saddest ironies, says Team usa 146 00:07:15,476 --> 00:07:18,516 Speaker 1: is New Guidelines, is that although coaches strive to provide 147 00:07:18,516 --> 00:07:21,756 Speaker 1: an enjoyable and healthy experience for their athletes. Too often 148 00:07:21,796 --> 00:07:23,756 Speaker 1: they approach their job in a manner that has the 149 00:07:23,796 --> 00:07:27,116 Speaker 1: opposite effect on their own well being. Christine says that 150 00:07:27,156 --> 00:07:29,516 Speaker 1: for that to change, coaches need to be okay with 151 00:07:29,596 --> 00:07:30,396 Speaker 1: asking for help. 152 00:07:30,916 --> 00:07:33,156 Speaker 2: So what we want them to do is be able 153 00:07:33,196 --> 00:07:35,796 Speaker 2: to take better care of themselves ahead of time. That 154 00:07:35,836 --> 00:07:39,516 Speaker 2: takes some vulnerability. We're trying to encourage coaches to make 155 00:07:39,516 --> 00:07:41,516 Speaker 2: sure that they have somebody they're talking to that can 156 00:07:41,556 --> 00:07:44,196 Speaker 2: relate to them. Might not be their same sport, might 157 00:07:44,236 --> 00:07:47,196 Speaker 2: not be even in sport, but somebody that they can 158 00:07:47,396 --> 00:07:51,276 Speaker 2: seek and trust and get some input into anything that 159 00:07:51,276 --> 00:07:54,156 Speaker 2: they might be going through. And coaches, they aren't typically 160 00:07:54,276 --> 00:07:57,596 Speaker 2: used to receiving feedback. They're used to giving feedback. So 161 00:07:57,636 --> 00:08:00,396 Speaker 2: it takes a level of vulnerability for sure. We have 162 00:08:00,436 --> 00:08:03,276 Speaker 2: to kind of help them understand that it's okay to 163 00:08:03,356 --> 00:08:06,036 Speaker 2: ask for help, that it's okay to take a break 164 00:08:06,076 --> 00:08:06,956 Speaker 2: every once in a while. 165 00:08:08,316 --> 00:08:10,916 Speaker 3: I was talking to the GIRs for weightlifting coaches actually 166 00:08:11,036 --> 00:08:14,916 Speaker 3: last night. Emily Lasanby also coaches the Hard Pressed Team 167 00:08:15,036 --> 00:08:19,636 Speaker 3: USA coaches. There is a single mom of two young kids, 168 00:08:19,756 --> 00:08:23,676 Speaker 3: and she's got one hundred athletes and she starts at 169 00:08:23,676 --> 00:08:25,916 Speaker 3: four in the morning, and she goes until six pm 170 00:08:25,956 --> 00:08:29,716 Speaker 3: at night, and at night she's got some time with 171 00:08:29,916 --> 00:08:33,436 Speaker 3: her kids, and then she starts all over again because 172 00:08:33,436 --> 00:08:36,116 Speaker 3: I don't have time for myself. I mean, that's a 173 00:08:36,196 --> 00:08:38,596 Speaker 3: luxury and a privilege to me that I don't think 174 00:08:38,596 --> 00:08:40,596 Speaker 3: I'm going to have in this phase of life for 175 00:08:40,676 --> 00:08:41,516 Speaker 3: quite some time. 176 00:08:42,116 --> 00:08:44,836 Speaker 1: Emily's work involves taking the kind of well being lessons 177 00:08:44,836 --> 00:08:47,076 Speaker 1: you hear on the show and tailoring them to the 178 00:08:47,156 --> 00:08:50,356 Speaker 1: needs of people just like that time starved weightlifting coach, 179 00:08:50,636 --> 00:08:52,396 Speaker 1: so that they don't burn out or just quit the 180 00:08:52,396 --> 00:08:53,396 Speaker 1: profession completely. 181 00:08:54,356 --> 00:08:57,956 Speaker 3: Coaching is a field in an industry that has no net. 182 00:08:58,156 --> 00:09:02,916 Speaker 3: There's no union, there's no government agency or anything there 183 00:09:02,996 --> 00:09:07,676 Speaker 3: to support a coach when a performance doesn't happen from 184 00:09:07,796 --> 00:09:10,636 Speaker 3: their athlete or from their team. It's very black and white. 185 00:09:10,756 --> 00:09:14,916 Speaker 3: If they perform, then there's a high likelihood that the 186 00:09:14,956 --> 00:09:17,836 Speaker 3: coach continues on in their role. And if the athlete 187 00:09:17,876 --> 00:09:22,156 Speaker 3: isn't performing, then there's also the likelihood of not continuing. 188 00:09:22,676 --> 00:09:25,756 Speaker 3: And so I think that there is a lot of 189 00:09:25,836 --> 00:09:30,396 Speaker 3: pressure around not having that support net available to them, 190 00:09:30,596 --> 00:09:34,276 Speaker 3: and it just adds to the entire pressure of having 191 00:09:34,316 --> 00:09:36,596 Speaker 3: to stay optimized in a field. 192 00:09:36,996 --> 00:09:39,636 Speaker 1: It's a tough industry to commit to and be part 193 00:09:39,716 --> 00:09:42,796 Speaker 1: of long term. As a happiness scientist, I was really 194 00:09:42,796 --> 00:09:46,116 Speaker 1: impressed reading the well being guidance Emily helped design. It 195 00:09:46,196 --> 00:09:49,916 Speaker 1: specifically addresses the exact kind of stressors that coaches endure 196 00:09:50,036 --> 00:09:51,316 Speaker 1: in their high performance job. 197 00:09:51,756 --> 00:09:55,516 Speaker 3: You're spending your days basically filling everybody else's bucket, right, 198 00:09:55,756 --> 00:09:58,756 Speaker 3: Everyone's needing you all the time. So to find the 199 00:09:58,836 --> 00:10:04,356 Speaker 3: space to actually recover and experience deep breast is a 200 00:10:04,476 --> 00:10:07,636 Speaker 3: very rare thing. So most of our coaches are operating 201 00:10:07,716 --> 00:10:11,796 Speaker 3: either at an acute or chronic stress stage for as 202 00:10:11,836 --> 00:10:14,516 Speaker 3: long as they possibly can. What are some strategies that 203 00:10:14,556 --> 00:10:17,236 Speaker 3: coaches can use to kind of handle stress better. One 204 00:10:17,236 --> 00:10:19,156 Speaker 3: of the first things that we haven't look at is 205 00:10:19,156 --> 00:10:19,996 Speaker 3: is it enhancing? 206 00:10:20,156 --> 00:10:20,396 Speaker 1: Right? 207 00:10:20,676 --> 00:10:22,716 Speaker 3: Many of us look at stress in terms of like, 208 00:10:22,796 --> 00:10:25,836 Speaker 3: it's so bad, right, But if we're able to see 209 00:10:25,876 --> 00:10:30,276 Speaker 3: stress as enhancing, I actually may be able to utilize 210 00:10:30,276 --> 00:10:33,916 Speaker 3: this in a way and help me adapt and persist 211 00:10:34,036 --> 00:10:36,196 Speaker 3: through what it is that I am facing right now, 212 00:10:36,276 --> 00:10:40,396 Speaker 3: this particular challenge, and actually grow from it and maybe 213 00:10:40,396 --> 00:10:44,396 Speaker 3: come out stronger from that adaptation. So I think it's 214 00:10:44,596 --> 00:10:49,316 Speaker 3: sort of looking at what is this stress actually looking 215 00:10:49,396 --> 00:10:51,276 Speaker 3: like in my life, and how do I need to 216 00:10:51,636 --> 00:10:52,676 Speaker 3: approach it differently. 217 00:10:53,196 --> 00:10:55,476 Speaker 1: Another strategy I know you've talked about in a lot 218 00:10:55,476 --> 00:10:58,756 Speaker 1: of your materials is the importance of social connection. In 219 00:10:58,796 --> 00:11:01,556 Speaker 1: one of the articles I read from your group, you 220 00:11:01,636 --> 00:11:05,116 Speaker 1: had talked about filling your network with energy givers. You 221 00:11:05,156 --> 00:11:07,036 Speaker 1: know what are energy givers and why can that be 222 00:11:07,116 --> 00:11:09,116 Speaker 1: so important for helping you to manage stress? 223 00:11:09,756 --> 00:11:13,196 Speaker 3: It's looking at who are the people that bring me 224 00:11:13,276 --> 00:11:17,036 Speaker 3: the most joy? That may not be like completely filling 225 00:11:17,116 --> 00:11:20,276 Speaker 3: up this battery that's depleted right now, but you know, 226 00:11:20,316 --> 00:11:22,676 Speaker 3: who are the ones that I can count on that 227 00:11:22,756 --> 00:11:25,436 Speaker 3: I know when I speak with and spend time with 228 00:11:25,876 --> 00:11:28,196 Speaker 3: that they're there for me and show up for me 229 00:11:28,236 --> 00:11:31,356 Speaker 3: in a way to where I walk away feeling energized. 230 00:11:31,876 --> 00:11:35,276 Speaker 3: So it's surrounding yourself with the people that I think 231 00:11:35,796 --> 00:11:39,676 Speaker 3: create the most energy, particularly during the harder phases of life, 232 00:11:40,196 --> 00:11:45,196 Speaker 3: and maybe setting boundaries around those that tend to take away. 233 00:11:45,476 --> 00:11:46,916 Speaker 3: We know that we're going to have to give a 234 00:11:46,916 --> 00:11:49,036 Speaker 3: certain amount each day, so how is it that we 235 00:11:49,116 --> 00:11:52,316 Speaker 3: can plan to offset that with those people that really 236 00:11:52,356 --> 00:11:53,276 Speaker 3: boost us. 237 00:11:53,156 --> 00:11:54,916 Speaker 1: When we need it. I think this is such a 238 00:11:54,956 --> 00:11:57,836 Speaker 1: fabulous suggestion, because it's not just the idea that we 239 00:11:57,876 --> 00:11:59,556 Speaker 1: talk about a lot in the podcast of kind of 240 00:11:59,556 --> 00:12:01,876 Speaker 1: making sure you're getting social connection, but really kind of 241 00:12:01,916 --> 00:12:04,556 Speaker 1: paying attention to the particular people you seek out and 242 00:12:04,596 --> 00:12:06,676 Speaker 1: making sure those people are kind of the ones that 243 00:12:06,756 --> 00:12:09,796 Speaker 1: are feeding you rather than depleting you over time. Another 244 00:12:09,836 --> 00:12:11,836 Speaker 1: thing you talk a lot about is the importance of 245 00:12:12,156 --> 00:12:15,156 Speaker 1: coaches getting daily physical activity, which felt a little bit 246 00:12:15,196 --> 00:12:17,036 Speaker 1: ironic for me because in my brain, you know, these 247 00:12:17,036 --> 00:12:19,996 Speaker 1: elite coaches are so focused on like exercise and weight 248 00:12:20,036 --> 00:12:22,156 Speaker 1: training and so on, but it kind of sounds like 249 00:12:22,196 --> 00:12:24,756 Speaker 1: that in their own lives these things may fall by 250 00:12:24,796 --> 00:12:27,036 Speaker 1: the wayside in ways that I didn't expect, And so 251 00:12:27,236 --> 00:12:29,716 Speaker 1: what are some of the important benefits of exercise and 252 00:12:29,756 --> 00:12:31,716 Speaker 1: how do you get these busy coaches to get more 253 00:12:31,756 --> 00:12:35,876 Speaker 1: of that kind of movement in their lives. So it's funny. 254 00:12:35,996 --> 00:12:38,556 Speaker 3: So on my call last night with the weightlifting coaches, 255 00:12:38,956 --> 00:12:42,676 Speaker 3: the majority of them their biggest struggle is movement. Some 256 00:12:42,796 --> 00:12:44,996 Speaker 3: are like the stuff that I'm teaching every day, it's 257 00:12:45,036 --> 00:12:48,636 Speaker 3: actually not unsurprising. That's like, just adding more of that 258 00:12:48,756 --> 00:12:51,996 Speaker 3: to their day feels like more, and we want it 259 00:12:52,076 --> 00:12:56,396 Speaker 3: to feel like less right, So it's figuring out I 260 00:12:56,436 --> 00:13:02,236 Speaker 3: think utilizing movement as a way to help set a 261 00:13:02,316 --> 00:13:05,276 Speaker 3: rhythm and a tone for the day. So it's less 262 00:13:05,276 --> 00:13:08,116 Speaker 3: about being as fit as you possibly could be. 263 00:13:08,276 --> 00:13:11,956 Speaker 1: If that's your goal, great, but it's more about. 264 00:13:11,636 --> 00:13:16,276 Speaker 3: Utilizing movement as an asset to help you feel good, 265 00:13:16,516 --> 00:13:20,276 Speaker 3: to help fuel your body and your brain to meet 266 00:13:20,316 --> 00:13:22,956 Speaker 3: the challenges of the day, but then also feel good 267 00:13:23,036 --> 00:13:26,636 Speaker 3: doing it right. And a lot of what we are 268 00:13:26,676 --> 00:13:30,596 Speaker 3: exploring with coaches right now is looking at how they move, 269 00:13:30,836 --> 00:13:33,276 Speaker 3: how they like to incorporate that into their day, when 270 00:13:33,316 --> 00:13:36,556 Speaker 3: they like to do it, and how they utilize it 271 00:13:36,676 --> 00:13:40,436 Speaker 3: as an asset for themselves rather than something that they 272 00:13:40,516 --> 00:13:44,516 Speaker 3: feel like they have to do in order to reach 273 00:13:44,596 --> 00:13:45,956 Speaker 3: some type of fitness goal. 274 00:13:46,436 --> 00:13:49,116 Speaker 1: Another physical activity you talk about with coaches is the 275 00:13:49,156 --> 00:13:52,356 Speaker 1: power of sleep. Why is sleep so essential and what 276 00:13:52,396 --> 00:13:55,196 Speaker 1: are some of the strategies that you've suggested coaches engage 277 00:13:55,236 --> 00:13:57,876 Speaker 1: with to make sure they're kind of protecting their shut eye. 278 00:13:58,276 --> 00:14:00,596 Speaker 3: Yeah, that's the number one for us, I'd say out 279 00:14:00,596 --> 00:14:04,436 Speaker 3: of everything, nutrition, movement, stress, resilience. I mean, all of 280 00:14:04,476 --> 00:14:08,636 Speaker 3: them are significant in their own ways, but as we know, 281 00:14:08,916 --> 00:14:11,636 Speaker 3: the other stuff doesn't really go as well if we're 282 00:14:11,636 --> 00:14:14,556 Speaker 3: not getting sleep. The interesting thing when it comes to 283 00:14:15,356 --> 00:14:19,516 Speaker 3: the Olympic and Paralympic environment is that their sleep is 284 00:14:19,756 --> 00:14:23,036 Speaker 3: a regular all the time. So do you have routines 285 00:14:23,076 --> 00:14:26,516 Speaker 3: set in place that can help you reset after a 286 00:14:26,556 --> 00:14:29,116 Speaker 3: bad night of sleep when sleep pressure has build to 287 00:14:29,156 --> 00:14:32,036 Speaker 3: the point where you are not falling asleep when. 288 00:14:31,836 --> 00:14:34,876 Speaker 1: You want to, or there's jet lag, or you're waking 289 00:14:34,956 --> 00:14:35,596 Speaker 1: up in the night. 290 00:14:35,876 --> 00:14:39,036 Speaker 3: So we teach that skill of all right, here's where 291 00:14:39,076 --> 00:14:41,956 Speaker 3: I'm at today, here's what I can do, and all 292 00:14:41,996 --> 00:14:44,156 Speaker 3: of that is okay, and it's still going to be 293 00:14:44,196 --> 00:14:46,436 Speaker 3: the best I can give. And here's how I'm going 294 00:14:46,476 --> 00:14:51,036 Speaker 3: to reset tonight. And so it's creating that ability to reset. 295 00:14:50,876 --> 00:14:53,756 Speaker 1: Rather than set, Like, what are some of the things 296 00:14:53,756 --> 00:14:56,076 Speaker 1: you suggest for coaches who need to figure out a 297 00:14:56,116 --> 00:15:00,236 Speaker 1: way to reset better? I love Matt Walker's approach to sleep, 298 00:15:00,356 --> 00:15:03,196 Speaker 1: like approaching sleep as if you were landing a plane. 299 00:15:03,876 --> 00:15:05,836 Speaker 1: So we often approach it as if it's like a 300 00:15:05,916 --> 00:15:07,916 Speaker 1: light switch, where it's just all right, I'm going to 301 00:15:07,996 --> 00:15:10,236 Speaker 1: lay down and I got to sleep with in thirty seconds, 302 00:15:10,556 --> 00:15:14,836 Speaker 1: whereas our body and our brain needs that time to 303 00:15:14,876 --> 00:15:17,396 Speaker 1: take the sleep pressure that we've built that day to 304 00:15:17,556 --> 00:15:20,556 Speaker 1: then get it into a place where we're falling into sleep, 305 00:15:20,756 --> 00:15:22,396 Speaker 1: and that can take some time. 306 00:15:22,916 --> 00:15:25,796 Speaker 3: And I love that approach in terms of figuring out 307 00:15:26,316 --> 00:15:28,476 Speaker 3: what that time looks like for you, whether it's thirty 308 00:15:28,476 --> 00:15:32,916 Speaker 3: minutes or sixty minutes or two hours, you know, whatever 309 00:15:32,996 --> 00:15:35,156 Speaker 3: it is that you tend to do, you know, warm 310 00:15:35,236 --> 00:15:39,516 Speaker 3: showers at night, dark room, cool room, no screens, that 311 00:15:39,636 --> 00:15:42,476 Speaker 3: kind of thing, or putting the screen on the opposite 312 00:15:42,516 --> 00:15:44,836 Speaker 3: side of the bedroom so that you don't reach and 313 00:15:44,876 --> 00:15:46,716 Speaker 3: grab it in the middle of the night and you 314 00:15:46,796 --> 00:15:48,196 Speaker 3: look up and there. 315 00:15:47,996 --> 00:15:49,516 Speaker 1: Everything is waiting for you. 316 00:15:49,836 --> 00:15:53,156 Speaker 3: I think all of those have been really wonderful critical 317 00:15:53,196 --> 00:15:56,036 Speaker 3: experiments for us all to play around with to see, 318 00:15:56,196 --> 00:15:59,116 Speaker 3: all right, what is it that really works for me. 319 00:15:59,636 --> 00:16:02,676 Speaker 3: One of the challenges for coaches in terms of protecting 320 00:16:02,716 --> 00:16:05,396 Speaker 3: their well being and sort of maintaining self care is 321 00:16:05,396 --> 00:16:06,956 Speaker 3: that they're kind of in this mode of wanting to 322 00:16:06,956 --> 00:16:08,916 Speaker 3: do it perfectly. They want to, like, you know, have 323 00:16:08,956 --> 00:16:11,996 Speaker 3: the perfect sleep and the perfect nutrition and the perfect exercise. 324 00:16:12,156 --> 00:16:14,636 Speaker 3: But you're talking about these tiny tips that allow you 325 00:16:14,676 --> 00:16:16,956 Speaker 3: to do these sort of things a little bit imperfectly 326 00:16:17,316 --> 00:16:21,116 Speaker 3: but continuously, and so explain why these small additions of 327 00:16:21,156 --> 00:16:24,636 Speaker 3: self care can add up over time in these important ways, 328 00:16:24,676 --> 00:16:26,876 Speaker 3: like why is that so essential to remember that even 329 00:16:26,916 --> 00:16:29,396 Speaker 3: the kind of imperfect attempts at getting some more self 330 00:16:29,396 --> 00:16:33,076 Speaker 3: care can be really critical because I think that's life, right, 331 00:16:33,196 --> 00:16:36,396 Speaker 3: and I think it's a really wonderful way to look 332 00:16:36,436 --> 00:16:38,196 Speaker 3: at it in terms of, all, right, I have some 333 00:16:38,316 --> 00:16:40,596 Speaker 3: agency here to really experiment with. 334 00:16:41,156 --> 00:16:41,876 Speaker 2: Here's what I know. 335 00:16:41,836 --> 00:16:45,796 Speaker 3: What works with me when stuff's hit the fan, right, 336 00:16:45,956 --> 00:16:48,076 Speaker 3: And you know, here's I know what works for me 337 00:16:48,116 --> 00:16:50,196 Speaker 3: when I have a little bit more time to myself 338 00:16:50,236 --> 00:16:54,476 Speaker 3: to recover. It's adapting between you know, your resource pool 339 00:16:54,516 --> 00:16:56,756 Speaker 3: and the challenges that you face every single day. And 340 00:16:56,796 --> 00:17:00,356 Speaker 3: it's the seesaw back and forth of I'm facing this challenge, 341 00:17:00,396 --> 00:17:02,796 Speaker 3: so what do I need to do to offset that. 342 00:17:03,276 --> 00:17:05,156 Speaker 1: I think one of the problems with self care is 343 00:17:05,156 --> 00:17:07,076 Speaker 1: you feel like it has to be one hundred percent. 344 00:17:07,116 --> 00:17:08,676 Speaker 1: I mean, I know, I go through this in my 345 00:17:08,716 --> 00:17:10,116 Speaker 1: own way. You know, I'll be like, you know, this 346 00:17:10,196 --> 00:17:11,716 Speaker 1: is the week that I'm going to get to the gym, 347 00:17:11,796 --> 00:17:13,156 Speaker 1: and you know, Monday, I'll get to the gym, and 348 00:17:13,156 --> 00:17:15,316 Speaker 1: then Tuesday miss out. I was like, well, I've already 349 00:17:15,396 --> 00:17:17,556 Speaker 1: messed up, right, But It's like, no, just one day 350 00:17:17,556 --> 00:17:19,516 Speaker 1: at the gym is better than zero days at the gym. 351 00:17:19,796 --> 00:17:21,956 Speaker 1: Twenty minutes of extra good sleep is better than zero 352 00:17:22,036 --> 00:17:24,196 Speaker 1: minutes of extra good sleep. We sometimes think this has 353 00:17:24,236 --> 00:17:26,116 Speaker 1: to be all or none, and I imagine that in 354 00:17:26,196 --> 00:17:28,876 Speaker 1: high performance individuals like coaches, that's even worse. 355 00:17:29,196 --> 00:17:31,436 Speaker 3: I think it comes down to the ability to look 356 00:17:31,476 --> 00:17:35,116 Speaker 3: at what you're leveraging that day as optimal. Right, So, 357 00:17:35,316 --> 00:17:38,516 Speaker 3: all right, I got four hours of sleep last night. 358 00:17:39,036 --> 00:17:41,836 Speaker 3: I've got ten athletes that I need to coach today, 359 00:17:42,036 --> 00:17:43,916 Speaker 3: or I have a ten hour day that I need 360 00:17:43,916 --> 00:17:47,676 Speaker 3: to get through. I'm at about thirty percent. But here's 361 00:17:47,756 --> 00:17:51,596 Speaker 3: how I'm going to, you know, maximize this twenty five 362 00:17:51,716 --> 00:17:55,676 Speaker 3: thirty percent to get through this day the best way 363 00:17:55,676 --> 00:17:58,956 Speaker 3: that I can. To me, that's high performance. It may 364 00:17:58,956 --> 00:18:01,876 Speaker 3: not be perfect, but it's excellence. And I think that's 365 00:18:01,916 --> 00:18:05,556 Speaker 3: the difference, right, is we're not striving for perfection, we're 366 00:18:05,596 --> 00:18:10,076 Speaker 3: striving for excellence and using the thirty percent that you 367 00:18:10,196 --> 00:18:13,676 Speaker 3: have that day. To me, that's excellence and kind of 368 00:18:13,716 --> 00:18:16,396 Speaker 3: recognizing that you're at thirty percent. And it strikes me 369 00:18:16,556 --> 00:18:19,156 Speaker 3: this is another strategy that you work with coaches on 370 00:18:19,236 --> 00:18:21,956 Speaker 3: a lot, which is just overcoming the stigma of not 371 00:18:22,036 --> 00:18:25,516 Speaker 3: being perfect, like overcoming the stigma of recognizing that you're 372 00:18:25,556 --> 00:18:27,396 Speaker 3: at thirty percent and you might need to ask for 373 00:18:27,476 --> 00:18:29,676 Speaker 3: help or you might need to take a break. Why 374 00:18:29,796 --> 00:18:31,996 Speaker 3: is calling a spade a spait and really recognizing where 375 00:18:31,996 --> 00:18:34,436 Speaker 3: you're at so important? And what are some strategies we 376 00:18:34,516 --> 00:18:36,636 Speaker 3: can use to kind of combat that sense that it 377 00:18:36,676 --> 00:18:39,476 Speaker 3: can be sometimes hard to admit when you're struggling. I 378 00:18:39,516 --> 00:18:42,956 Speaker 3: think the instinct is to avoid, right to just grind 379 00:18:42,996 --> 00:18:46,396 Speaker 3: it out, get it done. So I think right now, 380 00:18:46,596 --> 00:18:49,516 Speaker 3: well being can be tied to unrealistic optimism in a 381 00:18:49,516 --> 00:18:52,396 Speaker 3: lot of ways, where we feel like perfection is part 382 00:18:52,396 --> 00:18:56,196 Speaker 3: of that, but the realistic part of that is that 383 00:18:56,316 --> 00:18:58,996 Speaker 3: you know, this is actually what I can do today, 384 00:18:59,276 --> 00:19:02,476 Speaker 3: This is all I can do, and that's still a lot, 385 00:19:02,916 --> 00:19:03,476 Speaker 3: and it's. 386 00:19:03,316 --> 00:19:04,716 Speaker 1: Okay, and that's great. 387 00:19:05,316 --> 00:19:07,356 Speaker 3: I really like the strategy because I think it's something 388 00:19:07,396 --> 00:19:09,276 Speaker 3: that all of us can use right now. You know, 389 00:19:09,556 --> 00:19:12,676 Speaker 3: we might not be Olympic coaches heading off to Paris, 390 00:19:12,716 --> 00:19:14,676 Speaker 3: but I think all of us have times at work 391 00:19:14,716 --> 00:19:16,956 Speaker 3: when things are a little bit busier, maybe times in 392 00:19:16,956 --> 00:19:18,836 Speaker 3: the school year where you know, as a parent things 393 00:19:18,876 --> 00:19:21,476 Speaker 3: feel more hectic. It sounds like the strategy is really 394 00:19:21,636 --> 00:19:24,196 Speaker 3: like radical acceptance, kind of look at what things really 395 00:19:24,236 --> 00:19:26,276 Speaker 3: are like and to ask the question, Okay, what am 396 00:19:26,316 --> 00:19:28,156 Speaker 3: I going to be capable of? How can I build 397 00:19:28,196 --> 00:19:28,876 Speaker 3: in self care? 398 00:19:28,916 --> 00:19:30,996 Speaker 1: But maybe in a way that's more compassionate, maybe not 399 00:19:31,036 --> 00:19:33,236 Speaker 1: beating myself up for not, I don't know, making the 400 00:19:33,276 --> 00:19:35,876 Speaker 1: healthiest meals during the busiest time or keeping the house 401 00:19:35,996 --> 00:19:38,316 Speaker 1: perfectly clean during the busiest time. Yeah. 402 00:19:38,396 --> 00:19:42,516 Speaker 3: Absolutely, here's the extent of what I can do here, 403 00:19:42,716 --> 00:19:45,596 Speaker 3: and I'm okay with that right and accepting it for 404 00:19:45,636 --> 00:19:50,476 Speaker 3: what it is and maybe labeling that as great performance. 405 00:19:51,236 --> 00:19:53,996 Speaker 1: Of course, all these lessons aren't just vital for coaches. 406 00:19:54,396 --> 00:19:57,076 Speaker 1: They apply equally well to ordinary folks like you and me. 407 00:19:57,796 --> 00:19:59,916 Speaker 1: None of us can expect to turn in our personal 408 00:19:59,996 --> 00:20:02,996 Speaker 1: best each and every day. Sometimes eighty percent might be 409 00:20:03,036 --> 00:20:06,796 Speaker 1: the best week in muster under the circumstances, and that's okay. 410 00:20:07,556 --> 00:20:09,676 Speaker 1: So what else can we all learn from the high 411 00:20:09,676 --> 00:20:13,036 Speaker 1: pressure world of Olympic sports? The Happiness Lab will be 412 00:20:13,076 --> 00:20:23,116 Speaker 1: back in a moment. You might not think you have 413 00:20:23,196 --> 00:20:25,996 Speaker 1: that much in common with a Team USA coach. They 414 00:20:26,036 --> 00:20:29,476 Speaker 1: can put their own lives on hold for years, endlessly traveling, 415 00:20:29,596 --> 00:20:33,076 Speaker 1: missing family events, clogging long hours, all to help an 416 00:20:33,076 --> 00:20:35,876 Speaker 1: athlete who might pull a muscle, drop a relay baton, 417 00:20:36,156 --> 00:20:38,716 Speaker 1: or get a cold come race day. It's hard to 418 00:20:38,716 --> 00:20:41,796 Speaker 1: think of a more stressful and unforgiving job, but their 419 00:20:41,836 --> 00:20:44,876 Speaker 1: lives can be really instructive for the rest of us. Oh. 420 00:20:44,956 --> 00:20:47,516 Speaker 2: I think that coaches just kind of like a microcosm 421 00:20:47,556 --> 00:20:48,756 Speaker 2: of society for sure. 422 00:20:49,196 --> 00:20:51,756 Speaker 1: Christine Bulger is part of the team that teaches well 423 00:20:51,756 --> 00:20:56,156 Speaker 1: being fundamentals to America's Olympic and Para Olympic coaches. One 424 00:20:56,236 --> 00:20:59,076 Speaker 1: core principle, a principle that applies just as much as 425 00:20:59,076 --> 00:21:01,596 Speaker 1: it does to a high dive instructor or a volleyball 426 00:21:01,636 --> 00:21:04,396 Speaker 1: team manager, is that you need to find your purpose. 427 00:21:05,116 --> 00:21:07,316 Speaker 2: We talk a lot about finding your true north, like 428 00:21:07,356 --> 00:21:09,596 Speaker 2: why do you coach? What's my why? And is it 429 00:21:09,636 --> 00:21:12,116 Speaker 2: to be the best in the world. That's okay, you 430 00:21:12,156 --> 00:21:14,076 Speaker 2: can be the best in the world while also be 431 00:21:14,236 --> 00:21:17,116 Speaker 2: a good person. You want to know why you're out there, 432 00:21:17,516 --> 00:21:20,716 Speaker 2: and it's not just to win all the time. It 433 00:21:20,756 --> 00:21:23,556 Speaker 2: goes back to self awareness. Are you in this for yourself? 434 00:21:23,596 --> 00:21:25,876 Speaker 2: For the athletes? And if the athlete needs a break 435 00:21:25,996 --> 00:21:27,956 Speaker 2: or other support, then I think we need to find 436 00:21:27,956 --> 00:21:30,596 Speaker 2: a way to do that. That's part of quality too, right, 437 00:21:30,756 --> 00:21:33,836 Speaker 2: Like they're not machines, they're people, and I think we 438 00:21:33,916 --> 00:21:37,076 Speaker 2: need to realize that even in the passion of competition, 439 00:21:37,716 --> 00:21:39,836 Speaker 2: sometimes you just need to take a break, and that's 440 00:21:39,876 --> 00:21:40,596 Speaker 2: got to be okay. 441 00:21:40,956 --> 00:21:43,876 Speaker 1: Another strategy that lay people can learn from coaches is 442 00:21:43,876 --> 00:21:46,636 Speaker 1: this important of delegating and asking for help, which, as 443 00:21:46,716 --> 00:21:49,036 Speaker 1: I know something that your organization has tried to work 444 00:21:49,076 --> 00:21:51,236 Speaker 1: with coaches on a lot more, you know, what's the 445 00:21:51,276 --> 00:21:53,636 Speaker 1: importance of delegation and what can kind of lay people 446 00:21:53,716 --> 00:21:55,996 Speaker 1: learn from what coaches have learned from doing this a 447 00:21:56,036 --> 00:21:56,916 Speaker 1: little bit more often. 448 00:21:57,076 --> 00:21:59,756 Speaker 2: I'm still learning how to delegate myself. I think you 449 00:21:59,796 --> 00:22:02,116 Speaker 2: can bring people in in a way that makes them 450 00:22:02,196 --> 00:22:05,436 Speaker 2: feel more valued if you give them a responsibility, and 451 00:22:05,476 --> 00:22:08,596 Speaker 2: that means a lot because we're developing people, not just 452 00:22:08,636 --> 00:22:10,916 Speaker 2: the athlete, but the team around you. So if I'm 453 00:22:10,956 --> 00:22:13,116 Speaker 2: a head coach keeping everything close to my vest and 454 00:22:13,156 --> 00:22:16,436 Speaker 2: not asking people to help me, that doesn't help anybody else, 455 00:22:16,476 --> 00:22:19,196 Speaker 2: and eventually the system's going to break down because you 456 00:22:19,276 --> 00:22:21,876 Speaker 2: just need that support system around you. So give people 457 00:22:21,876 --> 00:22:24,276 Speaker 2: an opportunity to show them what they can do. Give 458 00:22:24,316 --> 00:22:26,076 Speaker 2: them an opportunity to learn and maybe do it even 459 00:22:26,116 --> 00:22:27,516 Speaker 2: better than you would have done it yourself. 460 00:22:28,156 --> 00:22:30,316 Speaker 1: In the last episode, we Harn't for a British long 461 00:22:30,356 --> 00:22:33,116 Speaker 1: distance runner, Georgia Bell. She was a great runner in 462 00:22:33,156 --> 00:22:35,876 Speaker 1: her teens, but later on in college she found that 463 00:22:35,876 --> 00:22:39,156 Speaker 1: the training regimen didn't really suit her. She was unhappy 464 00:22:39,196 --> 00:22:42,116 Speaker 1: and picked up injuries and her times got worse and worse. 465 00:22:42,676 --> 00:22:46,436 Speaker 4: I was perpetually injured in and out of boots because 466 00:22:46,436 --> 00:22:49,076 Speaker 4: I had stress fractures, and so that just translated to 467 00:22:49,316 --> 00:22:51,716 Speaker 4: not running as well on the track and not running 468 00:22:51,716 --> 00:22:52,236 Speaker 4: as fast. 469 00:22:52,556 --> 00:22:54,236 Speaker 1: I really wasn't enjoying it anymore. 470 00:22:54,276 --> 00:22:56,436 Speaker 4: As the bottom line, it had gone from being something 471 00:22:56,436 --> 00:22:58,756 Speaker 4: that I really loved and looked forward to racing and 472 00:22:58,796 --> 00:22:59,516 Speaker 4: training to. 473 00:22:59,916 --> 00:23:01,516 Speaker 1: I just kind of wait to be done with this. 474 00:23:02,156 --> 00:23:04,756 Speaker 1: Georgia left the sport and only got back into running 475 00:23:04,836 --> 00:23:07,596 Speaker 1: by accident when the COVID lockdown prompted her to dig 476 00:23:07,636 --> 00:23:10,596 Speaker 1: out her old track shoes again. She's now competing at 477 00:23:10,596 --> 00:23:13,556 Speaker 1: the Olympics thanks to a training program from a coach 478 00:23:13,596 --> 00:23:16,076 Speaker 1: who listens far more to her individual needs. 479 00:23:16,516 --> 00:23:20,996 Speaker 4: He's just been a fantastic coach, emotional support and guidance 480 00:23:21,076 --> 00:23:23,076 Speaker 4: and yeah, I have full trust in him, and I 481 00:23:23,116 --> 00:23:24,796 Speaker 4: think that's one of the things that has led to 482 00:23:24,796 --> 00:23:26,756 Speaker 4: a lot of the success as well, and making a 483 00:23:26,796 --> 00:23:30,756 Speaker 4: lot more decisions over my body and racing and training 484 00:23:30,796 --> 00:23:33,356 Speaker 4: that I just felt like it didn't really have before, 485 00:23:33,516 --> 00:23:35,236 Speaker 4: And that means that I just feel a lot more 486 00:23:35,476 --> 00:23:37,596 Speaker 4: in control and enjoying it. 487 00:23:37,996 --> 00:23:41,116 Speaker 1: A team USA, Christine Bulger teaches the kind of sensitive 488 00:23:41,116 --> 00:23:44,876 Speaker 1: coaching that has helped Georgia so much. Christine thinks coaches, 489 00:23:45,116 --> 00:23:47,316 Speaker 1: like the rest of us, need to put themselves in 490 00:23:47,316 --> 00:23:49,316 Speaker 1: the shoes of the people around them so that we 491 00:23:49,356 --> 00:23:50,716 Speaker 1: can try to see their perspective. 492 00:23:51,116 --> 00:23:53,556 Speaker 2: Oh man, that goes back to having some self awareness, 493 00:23:53,596 --> 00:23:55,916 Speaker 2: because if your athlete is just off, or you go 494 00:23:56,036 --> 00:23:57,956 Speaker 2: in there and you're just in a bad mood, as 495 00:23:57,996 --> 00:24:00,316 Speaker 2: the coach and the athletes kind of feel it like 496 00:24:00,396 --> 00:24:03,356 Speaker 2: there's obviously something going on. You want to be able 497 00:24:03,396 --> 00:24:05,476 Speaker 2: to be there for your athlete to the best of 498 00:24:05,516 --> 00:24:07,676 Speaker 2: your ability. So if you're not connecting with them, if 499 00:24:07,676 --> 00:24:10,396 Speaker 2: you don't understand what each other is feeling or doing 500 00:24:10,476 --> 00:24:12,836 Speaker 2: or going through, you're not going to have as deep 501 00:24:12,916 --> 00:24:14,756 Speaker 2: an understanding of how to get the best out of 502 00:24:14,756 --> 00:24:17,996 Speaker 2: the athlete. They say, treat others as you would like 503 00:24:18,036 --> 00:24:20,796 Speaker 2: to be treated. The one lesson that I've learned is 504 00:24:21,116 --> 00:24:23,636 Speaker 2: that's not accurate treat others the way they'd like to 505 00:24:23,676 --> 00:24:26,636 Speaker 2: be treated, because we're all individuals, and I think that 506 00:24:26,636 --> 00:24:28,476 Speaker 2: that makes such a difference. You know, if I have 507 00:24:28,556 --> 00:24:31,676 Speaker 2: to tell somebody seven different times how to do something, 508 00:24:31,676 --> 00:24:34,316 Speaker 2: I'm clearly not articulating how I want them to do it. 509 00:24:34,676 --> 00:24:36,556 Speaker 2: And that's a me thing, it's not a them thing. 510 00:24:37,196 --> 00:24:39,436 Speaker 1: If you watch the games this summer, you'll probably see 511 00:24:39,476 --> 00:24:44,156 Speaker 1: the metal ceremonies where elated sometimes tiary athletes have gold, silver, 512 00:24:44,236 --> 00:24:47,036 Speaker 1: and bronze hung around their necks. You'll also see the 513 00:24:47,116 --> 00:24:50,916 Speaker 1: leaderboards and medals tables, who's winning, who's ahead, and who's 514 00:24:50,956 --> 00:24:54,436 Speaker 1: falling behind. In elite sports, coming first seems to be 515 00:24:54,476 --> 00:24:57,716 Speaker 1: the only prize worth pursuing, but Christine is trying to 516 00:24:57,756 --> 00:25:02,236 Speaker 1: widen what's perceived as success. She encourages coaches and athletes 517 00:25:02,396 --> 00:25:04,996 Speaker 1: to feel a sense of accomplishment and gratitude for the 518 00:25:05,156 --> 00:25:06,756 Speaker 1: entire journey and not. 519 00:25:06,716 --> 00:25:09,356 Speaker 2: Justify the lap. For the athletes who participate in the 520 00:25:09,356 --> 00:25:11,996 Speaker 2: Olympic and Paralympic Games, this might be a once in 521 00:25:12,036 --> 00:25:14,796 Speaker 2: a lifetime. Usually it is a once in a lifetime opportunity, 522 00:25:14,956 --> 00:25:18,356 Speaker 2: and it could last thirty seconds or three hours. Right, 523 00:25:18,756 --> 00:25:20,676 Speaker 2: you might not have won that gold medal, you might 524 00:25:20,676 --> 00:25:22,516 Speaker 2: not have pit the podium, but looked at everything that 525 00:25:22,556 --> 00:25:24,396 Speaker 2: you accomplished, and even if it was a bunch of 526 00:25:24,396 --> 00:25:26,836 Speaker 2: hard work just to make the team, not everybody gets 527 00:25:26,876 --> 00:25:29,556 Speaker 2: to do that. I hope that the athletes realize what 528 00:25:29,676 --> 00:25:33,396 Speaker 2: a fantastic accomplishment it is for them to achieve, even 529 00:25:33,436 --> 00:25:36,156 Speaker 2: making the team and then going over to experience the games. 530 00:25:36,356 --> 00:25:37,836 Speaker 2: And I think we have to think about that in 531 00:25:37,876 --> 00:25:40,116 Speaker 2: our own lives. It's like, if you're the business person 532 00:25:40,116 --> 00:25:42,836 Speaker 2: and you're selected to go to a business meeting, that's 533 00:25:42,956 --> 00:25:46,356 Speaker 2: you reserved for the top one percent, Like that's an achievement. 534 00:25:46,396 --> 00:25:48,476 Speaker 2: And I think that we have to remember, you know, 535 00:25:48,516 --> 00:25:50,836 Speaker 2: give ourselves some credit for the work that we're doing, 536 00:25:51,036 --> 00:25:53,396 Speaker 2: because if you accomplish your goal or you don't, you're 537 00:25:53,436 --> 00:25:57,636 Speaker 2: working towards something with a team. You're probably making lifelong friends, 538 00:25:57,876 --> 00:25:59,676 Speaker 2: people who work in the trenches with you. 539 00:26:00,116 --> 00:26:02,636 Speaker 1: I love this idea, both celebrating your wins and also 540 00:26:02,676 --> 00:26:05,316 Speaker 1: celebrating the journey that led to those wins. That sounds 541 00:26:05,316 --> 00:26:08,156 Speaker 1: super important for everyday people to engage in it's. 542 00:26:07,996 --> 00:26:10,556 Speaker 2: Hard to do though, have to remember to do it right, 543 00:26:10,756 --> 00:26:13,076 Speaker 2: so so hard to do so so hard to do right. 544 00:26:13,476 --> 00:26:16,276 Speaker 1: Another kind of strategy that you talk about, which comes 545 00:26:16,356 --> 00:26:18,116 Speaker 1: up in coaching a lot, is this kind of give 546 00:26:18,156 --> 00:26:21,716 Speaker 1: and take between practice and playing. In some of your materials, 547 00:26:21,716 --> 00:26:23,796 Speaker 1: you've mentioned this idea of kind of going back and 548 00:26:23,836 --> 00:26:26,316 Speaker 1: forth between deliberate practice, which is what we often think 549 00:26:26,356 --> 00:26:29,796 Speaker 1: of as important for performance, but also play, which we 550 00:26:29,916 --> 00:26:32,316 Speaker 1: might not think of as that necessary. So talk about 551 00:26:32,356 --> 00:26:34,556 Speaker 1: the importance of play and what lay people might learn 552 00:26:34,596 --> 00:26:37,356 Speaker 1: from that from how coaches think about play and performance. 553 00:26:37,716 --> 00:26:39,676 Speaker 2: You know, I used to teach swimming, and you know, 554 00:26:40,116 --> 00:26:43,476 Speaker 2: the most learning occurred after the lesson when they were 555 00:26:43,476 --> 00:26:45,996 Speaker 2: able to just play around with their friends. You know, 556 00:26:46,036 --> 00:26:47,996 Speaker 2: they take those chances, and I think that you can 557 00:26:48,076 --> 00:26:50,476 Speaker 2: see that at the Olympic and Paralympic level as well. 558 00:26:50,876 --> 00:26:52,876 Speaker 2: It has to be fun. You know, you're going to 559 00:26:53,156 --> 00:26:57,876 Speaker 2: do a skill or you know, an exercise thousands, if 560 00:26:57,876 --> 00:27:01,036 Speaker 2: not millions of times if you're an Olympic or Paralympic athlete, 561 00:27:01,236 --> 00:27:03,356 Speaker 2: and that can get really mundane. You know, you need 562 00:27:03,396 --> 00:27:04,916 Speaker 2: to put in the work to do it, and you 563 00:27:05,316 --> 00:27:07,716 Speaker 2: have to do other stuff so that you don't burn 564 00:27:07,756 --> 00:27:10,556 Speaker 2: out or like hurt yourself. But I think every time 565 00:27:10,636 --> 00:27:14,156 Speaker 2: you can give some control back to the athlete, just 566 00:27:14,196 --> 00:27:15,756 Speaker 2: so that they can say, hey, we're just going to 567 00:27:15,796 --> 00:27:18,916 Speaker 2: try this other thing. Just see what happens, and you 568 00:27:18,956 --> 00:27:21,516 Speaker 2: could discover some great things if you just give them 569 00:27:21,516 --> 00:27:23,316 Speaker 2: some freedom to play well. 570 00:27:23,356 --> 00:27:25,596 Speaker 1: I mean, I have whole episodes talking about, you know, 571 00:27:25,636 --> 00:27:27,436 Speaker 1: the fact that I needed to build more fun into 572 00:27:27,436 --> 00:27:29,436 Speaker 1: my life. But I think it's also something that we 573 00:27:29,436 --> 00:27:31,476 Speaker 1: can miss out on. Like in the work context. We 574 00:27:31,556 --> 00:27:33,916 Speaker 1: often think that fun happens in the context of leisure, 575 00:27:34,236 --> 00:27:36,676 Speaker 1: but I think we forget that, like our jobs should 576 00:27:36,676 --> 00:27:38,676 Speaker 1: be fun. We should be kind of messing around and 577 00:27:38,716 --> 00:27:41,836 Speaker 1: thinking creatively and kind of getting flow from the enjoyment 578 00:27:41,916 --> 00:27:44,196 Speaker 1: the intrinsic rewards that we get out of the jobs 579 00:27:44,196 --> 00:27:46,316 Speaker 1: that we have. But this is something that we forget 580 00:27:46,396 --> 00:27:48,996 Speaker 1: a lot. So any tips that come from coaching about 581 00:27:48,996 --> 00:27:50,956 Speaker 1: how to remember the fun and sort of get back 582 00:27:50,956 --> 00:27:52,276 Speaker 1: to it even when the pressures on. 583 00:27:52,716 --> 00:27:56,116 Speaker 2: Oh man, just the inspiration you hear the stories of 584 00:27:56,156 --> 00:27:58,756 Speaker 2: the athletes and the coaches you know at this level 585 00:27:58,756 --> 00:28:01,196 Speaker 2: of sport. And I'm a little biased because I grew 586 00:28:01,236 --> 00:28:03,516 Speaker 2: up in sport just loving it my entire life. So 587 00:28:03,956 --> 00:28:06,516 Speaker 2: I get a lot of inspiration from the people that 588 00:28:06,556 --> 00:28:09,916 Speaker 2: I work with the knowledge that's just around to try 589 00:28:09,956 --> 00:28:14,636 Speaker 2: to push human performance in a safe way, safe, respectable way, 590 00:28:14,876 --> 00:28:17,276 Speaker 2: and then just see what they can do. We had 591 00:28:17,276 --> 00:28:19,516 Speaker 2: an interview with a Bob Slid coach and athlete a 592 00:28:19,516 --> 00:28:22,236 Speaker 2: couple weeks ago, and you know, I swim on the side. 593 00:28:22,396 --> 00:28:25,076 Speaker 2: I'm old lady swimmer. I was joking, but I was like, man, 594 00:28:25,116 --> 00:28:27,556 Speaker 2: if I had the passion that you had, you know, 595 00:28:27,716 --> 00:28:29,676 Speaker 2: to do so well in the drive, I would have 596 00:28:29,716 --> 00:28:30,716 Speaker 2: had a much better swim. 597 00:28:30,756 --> 00:28:35,036 Speaker 1: This morning, Christina and Emily are doing some really inspiring 598 00:28:35,116 --> 00:28:38,076 Speaker 1: work with the team USA coaches, and I'm humbled that 599 00:28:38,116 --> 00:28:40,316 Speaker 1: they're using the happiness science that they heard on this 600 00:28:40,476 --> 00:28:44,276 Speaker 1: show to push my nation's Olympic efforts to the next level. 601 00:28:44,596 --> 00:28:46,996 Speaker 1: I can't wait to see how all their advice winds 602 00:28:47,076 --> 00:28:49,876 Speaker 1: up playing out on the courts, pools, fields, tracks and 603 00:28:49,916 --> 00:28:52,316 Speaker 1: trampolines this summer in Paris. 604 00:28:52,436 --> 00:28:55,636 Speaker 2: We've started the conversation the vulnerability it takes to admit 605 00:28:55,636 --> 00:28:58,116 Speaker 2: that you need some help. For many people, it's a lot, 606 00:28:58,236 --> 00:29:01,076 Speaker 2: but the ones that really are interested in improving are 607 00:29:01,116 --> 00:29:03,756 Speaker 2: going to seek the input so that they can be 608 00:29:03,836 --> 00:29:04,916 Speaker 2: their best for their athletes. 609 00:29:05,716 --> 00:29:08,076 Speaker 1: The Happiness Lab will be taking a short summer break, 610 00:29:08,276 --> 00:29:11,076 Speaker 1: but we'll be back with a season exploring how we 611 00:29:11,116 --> 00:29:14,276 Speaker 1: can navigate a world in which argument, division, and anger 612 00:29:14,516 --> 00:29:17,356 Speaker 1: seems to be bubbling up everywhere. We'll look at evidence 613 00:29:17,396 --> 00:29:19,796 Speaker 1: showing that we aren't as polarized as we fear, and 614 00:29:19,836 --> 00:29:21,876 Speaker 1: we'll look at ways that we can come together and 615 00:29:21,956 --> 00:29:25,716 Speaker 1: act cooperatively and civilly. All that next time on the 616 00:29:25,716 --> 00:29:28,276 Speaker 1: Happiness Lab with me Doctor Laurie Santos