Psychological Techniques From Olympians To Apply In Your Every Day Life

When Allie Wilson secured her spot on the Olympic team, she credited not just her physical prowess, but also her mental fortitude for her success.

Despite being a talented 800-meter runner, Wilson grappled with self-doubt and placing others on a pedestal. Wilson’s breakthrough, as she shared on the Citius podcast, came when she began to address her mental barriers with sports psychologist Bianca Martin. Initially skeptical about mental training, Wilson found that psychological strategies played a crucial role in shaping her athletic performance and increasing her self-assurance.

For many elite competitors, mental conditioning has become just as crucial as physical training. Dr. Bradley Donohue, a specialist in athlete performance at the University of Las Vegas, asserts that cultivating sports psychology skills is vital. Importantly, he notes, the same skills utilized by athletes to excel in competition can be beneficial in everyday life and non-sporting contexts.

Take a glimpse into the tactics employed by four Team USA contenders that contributed to their qualification for the 2024 Paris Olympics. These strategies are invaluable for various life goals, including career advancement, personal fitness, or simply becoming a better partner or friend.

1. Turn Negativity Upside Down

Wilson and her mental coach initiated a “burn ceremony” to fend off pre-race anxiety and negative thoughts.

Martin suggested Wilson pen down all adverse thoughts and then write their positive opposites. For example, “I’m nervous” became “I’m excited.” Afterwards, Wilson would ceremonially burn the negative messages while voicing the positive reframed ones. This ritual powerfully dispelled Wilson’s negative thought patterns.

Dr. Donohue underlines that negative and positive thoughts can spread rapidly and be influential. He praises the conscious shift towards positive thinking, emphasizing awareness and replacement of counterproductive thoughts.

Although the act of burning is largely symbolic, Dr. Donahue stresses the significance of actively replacing negative notions with optimistic ones.

2. Focus Narrowly

Marathoner Emily Sisson, sponsored by New Balance and a two-time Olympian, knows that marathon running comes with inevitable difficulties. Sisson overcomes these challenges by concentrating on immediate tasks at hand rather than getting overwhelmed by the whole race. She attributes her ability to maintain performance and enjoyment to this task-oriented focus.

Emily Saul, a sports psychology expert in Boston, explains this approach as a brain strategy to manage fear and overwhelm. By attending to small, manageable tasks, Sisson’s brain remains calm, enabling her to harness her full potential.

3. Embrace Consistency

The steady, consistent mental work is just as important as consistent physical training. Sisson emphasizes the need for ongoing mental conditioning through regular dialogue with a therapist and implementing positive reframing techniques. Similarly, runner Nikki Hiltz attributes her success at the Olympic Trials to consistent practices such as therapy, motivational note-keeping, journaling positive affirmations, and a commitment to meditation.

Saul notes that consistent practice establishes a baseline of ‘normalcy,’ which the brain recognizes as safe, promoting optimal performance.

“By guiding the part of your brain to only focus on one piece at a time, it doesn’t get overwhelmed. This leads to more consistently and more effectively being able to perform at your full capacity.” —Emily Saul, LMHC

4. Prepare Your Thoughts

The women’s heptathlon tests competitors across seven track and field events, making it physically and mentally challenging.

Adidas-sponsored athlete Anna Hall faced adversity through past injuries and disappointments. Nevertheless, she achieved her goal of winning gold in the U.S. Olympic Trials, qualifying for the Olympics. Hall’s victory is attributed not only to her athletic skills but also to her strong mental prep work.

Recently we’ve glimpsed the secret strategies an athlete employs to enhance her mental game during intense competitions.

She records affirmations like “Today I will become an Olympian. My body responds to my commands,” alongside careful pointers for every sporting event.

Condensed insights from the weekend pic.twitter.com/lpxHWtHmey

— Anna Hall (@annaahalll) June 25, 2024

This method isn’t just wishful thinking. Research in the Journal of Applied Sport Psychology establishes that athletes who visualize success prior to events feel calmer, gain self-belief, and their performance often improves.

Dr. Donohue endorses this technique. He encourages athletes to combine goal-directed tactics (like those mentioned), with motivational phrases to create a mental “motivational sandwich” to boost performance and combat negative thoughts.

5. Prioritize personal objectives

The epic women’s 1500-meter final at the Olympic Trials showed the power of self-focus. Hiltz outstripped other contenders with a historic time. Their personal goals set the win into motion:

“I am poised to act. Today I will run in a way that makes me proud. Staying in 4th until the final 200m, then pushing for every position with a remarkable last 100m. That’s the essence of championship racing. I’m well-prepared and it’s time to execute my plan.”

Saul highlights that these personal benchmarks, reflecting one’s internal standards, are key to creating a successful outcome rather than relying on surpassing others.

6. Detach skill from self-esteem

With the pressures of qualifying events such as the Olympic Trials, Wilson shares her mindset: “I understood that my worth doesn’t hinge on making the team, which was a crucial realization.”

Sisson echoes the sentiment. With experience, she learned to maintain self-worth regardless of results. Saul emphasizes that understanding one’s value independent of achievements is transformative.

Instead of “If I achieve this, I’ll feel worthy,” shift your perspective to “I am inherently valuable, and I’m excited to see what I can accomplish.”

7. Embrace collective achievement

Hall acknowledges the heptathlon as a group endeavor, recognizing the support of her community is integral to her success.

Indeed, Dr. Donohue’s research suggests that psychological well-being and prosperity in sports improve when athletes work with the support of their loved ones. Saul agrees, noting the importance of social and emotional connections for growth and resilience.

The aid of your circle — in offering new viewpoints, a chance to voice your feelings, and emotional support — is invaluable, creating a solid foundation for triumph in both sport and life.