FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 8 August 2009

Welcome to the one hundred and twenty-eighth issue of the free Newsletter of Applied Sport Psychology. Over time I have found that very often the difference between those who perform consistently at the top of their potential and those who only achieve their best sporadically is the degree to which attention is paid to the important details. My experience over the last 14 years has proven that Willie Sutton, the infamous bank robber, was right when he said, “Success in any endeavor requires single-minded attention to detail and total concentration.” This months edition of the Newsletter is focused on the importance of the meaning of the old expression "Dot all the i's and cross all the t's." to athletes, and others, who dedicate themselves to being consistently at their best in some significant, productive endeavor in their life.

PLAYING MIND GAMES THAT HELP YOU WIN:
"Dot all the i's and Cross all the t's - Pay Attention to the Details!" 
 by Gary A. Beale, Ph.D.

The English Idiom Dictionary at UsingEnglish.com will tell you that "If you dot all the i's and cross all the t's, you do something very carefully and thoroughly." Answers.com states that it means to "Be meticulous and precise, fill in all the particulars..." and explains that "...the expression presumably began as an admonition to schoolchildren to write carefully..." This familiar figure of speech is thought to have appeared in print as early as 1849 and has continued to be in common use since then for good reason. Being meticulous and precise and filling in all the particulars is a habit that can serve you well if the achievement of excellence is your goal. 

Timing is an important ingredient when it comes to meticulous preparation. As a general rule more attention should be given to details during the process of  preparation and less as the event draws near. When it comes to enhancing performance it is more effective to consciously, and consistently "...sweat the small stuff..." as preparation begins and less as the start of the actual performance draws near.  For example, a bull rider in the chute should make pulling his rope tight so much a habit that he doesn't have to think about it but rather automatically gets it done while clearing his mind of thoughts and settling deeper into the "Now" and onto the back of the bull. One of the paramount goals of Mental Training should be to make attention to detail, in the process of preparation, an unwavering habit. For more about the importance of paying attention to detail read Gary Ryan Blair's excellent article that can be found at: http://ezinearticles.com/?Pay-Attention-to-Details&id=245279

How well do you pay attention to detail? Go here: http://www.wordofmouthexperiment.com/dedpyhto/tests/attention-test-intro.htm and here: http://www.exchangedlife.com/humor/attention_to_detail.shtml to test your abilities. Next month's article will offer methods that sharpen your awareness and improve your performance as a result.

The winner of the drawing for the free Personalized Subliminal CD for this time period is Brian James.

Brian has until midnight, Hawaii Time, on September 2nd to claim the free Personalized Subliminal CD.

©Copyright 2009, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering | 
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

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FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 9 September 2009

Welcome to the one hundred and twenty-ninth issue of the free Newsletter of Applied Sport Psychology. Over time I have found that very often the difference between those who perform consistently at the top of their potential and those who only achieve their best sporadically is the degree to which attention is paid to the important details. This months edition of the Newsletter outlines several strategies and exercises that you can use to improve your ability to pay attention to the important details.

PLAYING MIND GAMES THAT HELP YOU WIN:
"Improving You Focus on the Details" 
 by Gary A. Beale, Ph.D.

Here are a few strategies that you should employ if you want to increase your attention to detail and your success at whatever you value:

1. Increase your level of organization and avoid behaviors, situations and people that contribute to disorganization.

2. Establish functional systems that help you attend to detail. For example, develop a systematic way of making and using Checklists.

3. Keep a Checklist with timelines that covers all of the essential details that may be, or have been, overlooked. A review of your Logs or Journals should help you define what items belong on your list.

4. Check and re-check your list as you work your Process to assure that things are getting done on time and in sequence. When something is forgotten, even once, place it on your Checklist.

5. Perform routine or repetitious tasks with care and attention. Avoid inattentiveness due to familiarity or monotony. 
   Remember that the more routine and repetitious a task is the more we need to concentrate in order to accomplish it well.

6. Make sure any equipment is working properly before you need to use it.

7. Review your process carefully for completeness and accuracy. Compare your satisfaction with the Outcome to the level of detail you applied.

Here are three easy everyday exercises to improve your focus:

• Study an everyday object for twenty second and then remove it from you sight. Write down all the details you can remember about it. Take another look at the object and make a mental note of what you remembered and what you forgot. Do this exercise at least twice every day with different objects.

• When shopping pick out three things that you're going to buy to study. Study each one for about fifteen to twenty-seconds. When you get home and before you look at them again write down everything you can remember about them.

• At least twice a week move small things, which you use often, to different locations in your house. Start by moving just a few and gradually increase the number of objects that you move.

Give these strategies and exercises a try and let me know how well they work for you.

The winner of the drawing for the free Personalized Subliminal CD for this time period is Alana Nichols.

Alana has until midnight, Hawaii Time, on October 1st to claim the free Personalized Subliminal CD.

©Copyright 2009, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering | 
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

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FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 10 October 2009

Welcome to the one hundred and thirtieth issue of the free Newsletter of Applied Sport Psychology. During a search for references for an article on injury rehabilitation and affirmations I came across an article that I thought would serve as a great re-introduction to the general concept of positive affirmations. The only stipulation for republishing the article here was that it could not be changed. This issue and next two will publish that article without changes or comment other than to say that I do not in any way endorse or support the products presented for sale, or offered for free, via the links in this article. As always "Let the buyer beware."

Daily Positive Affirmation:
Achieve Anything Your Heart Desires With
Positive Affirmation

What is positive affirmation?

Positive affirmations are those encouraging words you tell yourself when you want to boost your morale or you simply want to energize yourself into doing something you desire. That little voice you talk to when you want to do something and you debate with when you have doubts is all part of positive affirmation. 

Every word you say to boost your performance and thoughts is positive affirmation. By using words of encouragement to modify your views on failure you are able to instill in the subconscious mind the necessary positive changes that you need to overcome fear of failure. And by barraging the subconscious mind into believing that you can do it you are slowly washing away that old negative mindset and paving the way for a new outlook.

Affirmations can come in the form of positive statements, usually short, and which aims to challenge the negative beliefs you have about yourself. These daily affirmations are meant to replace the negative beliefs that undermine your belief in yourself.

Every person encounters negative thoughts everyday; some negative thoughts are mild and do not really produce serious effects. However, there are negative thoughts that prevent you from achieving your dreams and even from living a good life. Some negative thoughts can even affect your performance at work and even the way you deal with your relationships. 

Positive affirmations lead your subconscious mind into believing the opposite of the negative thoughts that pervade your mind. It is just like brainwashing only this time, you can choose which perception to change.

Negative thoughts are the most common source of emotional baggage that causes bitterness and discontent. By using positive affirmation to change these thoughts you increase your chances of becoming successful and of leading a happy life.

What are the Benefits of Using Positive Affirmation?

Affirmation can benefit not only yourself but also other people that you interact with. It relies on the principle that you can only become successful if you tell yourself “I can do that” instead of saying “I can’t do that.”

It also affects your energy level in a positive way. A jolly person is usually a result of a positive mind programming. Because of this, experts have always advised people to start their day with good and positive thoughts and words. Starting the day right would extend the vibrant feeling throughout the day and would even act as a multiplier effect to all other positive aspects in your life.

Affirmation brings to life a person’s capabilities, strengths, talents, and skills. Constantly repeating the things that you are capable of doing and forgetting hesitant feelings that usually hinder you from pursuing a particular goal can help a lot in achieving a positive result. A light outlook, a smiling face, and a worry-free aura are usually the characteristics of very successful people. The principle of affirmation leans on the basic tenets that the mind is just so powerful and what it says is usually followed and miraculously attained by the body.

Others also believe that affirmation carries with it some mysterious effects that no intellectual being has ever successfully explained. Experts simply claim that it can easily penetrate a person’s subconscious, thus affecting his actions, behavior, and attitude.

Knowing what you want, your goals, dreams, and ambitions is the first requirement when you’re on the starting road to success. Affirmations must directly come from you and not from other people for it to become effective.

A person’s will is so powerful that it must be nurtured by constant repetition of positive self-talk. It serves as the engine for the human body to move and move faster. The lack of it would deprive you the chance to move forward from the first level of personal growth. Always remember that any form of development would require a clear affirmation of your goal and vision.

To get the most benefit, you must use affirmations that are in the present tense. A statement in the present tense is more effective than a statement in future tense because the element of time is an important factor that can affect your behavior.

How Do I Use Positive Affirmation?

Positive affirmation is a product of positive repetition. A person unknowingly creates positive affirmation when he or she learns to repeat positive words, actions, character, behavior, and attitude until it gets into the system. It is a person’s awareness of his or her thoughts, moves, and words everyday. Once a person can perfectly inject and integrate the things he or she wishes to do into action, then that person has learned to apply and make use of positive affirmation.

The best way to use it is to start with a serious reflection of what you wish to do or to become, most especially the specific areas you wish to improve on. You may be too occupied with life’s comforts and threats that your thoughts might have been juggled up a bit resulting to your being undecided of which path to take. Enough time is needed for self-reflection and meditation to really figure out what the heart longs to do. Using positive affirmation entails you to delve less on the negative aspects. Instead of thinking what you cannot do and blaming others or yourself for not having done it, it would be best to simply focus on the positive light by thinking about what you can do. The creation of your affirmation is not done by anybody else but by yourself. From the word “affirm”, it means the self creates, applies, and preserves a certain idea or thought to one’s being.

One way of using it is by constantly reminding yourself about the positive things that you ought to do. Experts suggest that there is no better way to remind yourself about what you can do than by talking to yourself in front of the mirror. The most absorbed messages are those that passed through the eyes. People who talk to you straight in the eye are said to be leaving the most effective messages. It means that you tend to become more receptive if you talk to yourself once in a while and remind yourself about what your heart is longing for. Looking at yourself in the mirror can actually help you magnify the significance of the message which the subconscious mind absorbs.

Another way of using it is by saying it with passion. What comes out of the mouth is deemed powerful as it usually comes as a result of various brain processes as well as a burning desire from the heart. Keeping positive affirmations to yourself is good but it is best when it is put into words and shared with others. Passionate speakers have influenced so many people. If you are passionate enough about what you say to yourself then in due time, you would also benefit from your affirmations.

You can also use affirmation by writing them down or jotting down some important positive reminders that you can have access anytime of the day. What the eyes can see is always a good reminder to the brain and the heart as well. Writing it down not just once but several times, like 20 times, can make the affirmation more effective.

Part Two of Three will appear in the November Newsletter.

The winner of the drawing for the free Personalized Subliminal CD for this time period is Rocio Salas.

Rocio has until midnight, Hawaii Time, on November 15th to claim the free Personalized Subliminal CD.

©Copyright 2009, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering | 
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

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FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 11 November 2009

Welcome to the one hundred and thirty-first issue of the free Newsletter of Applied Sport Psychology. During a search for references for an article on injury rehabilitation and affirmations I came across an article that I thought would serve as a great re-introduction to the general concept of positive affirmations. The only stipulation for republishing the article was that it could not be changed. The next newsletters will publish the last section of the article without changes or comment other than to say that I do not in any way endorse or support the the products presented for sale, or offered free, via the links in this article. As always "Let the buyer beware."

Key Principles for Using Affirmation Effectively

Positive affirmations may be a powerful tool in changing your life but you need to follow the key principles to make it more effective and to maximize its benefits. The first principle that you should bear in mind is to write the affirmation in a positive term. In order for you to achieve the most favorable effect, it is best to get rid of negative terms like “not”, “no”, “can’t”, “won’t”, and others. The statement must be in itself positive in order for it to yield positive results. Affirmation must take the present tense form as it would influence the urgency of achieving the action or reaction being sought. Thinking in present tense will push you to act on it now and not tomorrow or time in the future. This is a vital component in stressing the need for the urgency of the desired result.

Another key principle is brevity. Experts agree that an affirmation statement must be short and specific to be effective. The mind can easily absorb ideas that are easy to say and short in form. Thus, shorter positive affirmation will have a greater impact at the subconscious level than statements which are lengthy and very wordy.

Positive affirmation must be uttered and thought of repeatedly. Studies claim that repetition imprints the affirmations into a person’s subconscious mind, hence supporting the belief that ideas or statements that have been stored into one’s unconscious or subconscious processes can easily affect your behavior. This principle is a result of a study made and supported by Sigmund Freud who became the founder of psychoanalysis. Thus, advocates of affirmation bank on the power of the subconscious as well as the power of repetition to change a person’s mindset.

Studies also link the significance of repetition to the principle of auto-suggestion, the process whereby a person trains the unconscious mind into believing something. This is done through mental association keeping a particular goal in mind. It is different from brainwashing since the origin of that particular thought or suggestion specifically comes from the individual and not from any other person. The effects of auto-suggestion can be hastened by an active mental visualization of the particular thing or action that that you want to realize.

Another key principle is the involvement of emotions. Becoming passionate about a particular goal in mind is so powerful that it can actually be the tool which will help you realize your aspirations.

Believing in your affirmation can also influence the effects that it will have in your subconscious. If you do not have a strong belief that you can achieve a particular affirmation, then you would have a hard time finding the perfect ingredient for goal realization. Having a clear objective, believing in it, and feeling confident and capable in achieving it are enough for you to keep the energy level high. A sustained energy level will help you achieve what you wish for. The intensity of the effects of affirmation is all the more heightened if you believe that it is real.

Guidelines for Developing Good Affirmation

In order to affect the subconscious, affirmations should follow these guidelines.

Present form

The first thing to remember is that it must be in the present form. As long as you desire a particular action to achieve a particular goal, then there will always be a need to influence your subconscious mind. And if you want to make your affirmation effective, there is no better time to start and start influencing the subconscious through your positive affirmation than “now”.

Belief that the desire is already a reality

Another tip to developing good affirmation is a belief that what you aim for and what you wish to do is something that has already been accomplished. Experts believe that people saying “I am becoming happy” is more effective as this conveys the message that you are already seeing the positive results of your affirmations.

Positive

The affirmation must be positive and veers away from any negative note. Creating an affirmation with the words “I am safe” is believed to be more effective than saying the words “I am not scared”. The presence of the negative word “not” may affect your attitude and behavior negatively. Thus, that there is no better way to use a positive affirmation by staying positive all the time. It is also believed that the word “scared” may grab your attention more and make you think about the negative thought of not being safe often.

Everyday language

It is best to come up with a positive affirmation that fits your language style. It means that you must draft an affirmation that uses common words or terms characteristic of the language that you normally use. One important element of positive affirmation is repetition. One cannot repeat a statement which is not common or easy to utter. Instead of including difficult words, it is best for you to keep your affirmation simple and brief so that it is easily absorbed by the subconscious. Difficult words may be pleasant and attractive to hear but the very purpose of a good affirmation is not to impress anyone but rather to help you easily utter it, remember it, and practice it everyday. An action is expected to be the end-point of a positive affirmation. A simple understanding and verbalization of the affirmation would lead to the desired action.

Part Three of Three will appear in the December Newsletter.

The winner of the drawing for the free Personalized Subliminal CD for this time period is Bonnie Wilson.

Bonnie has until midnight, Hawaii Time, on December 15  to claim the free Personalized Subliminal CD.