Psychological fitness strategies are crucial to improving sports performance and reaching personal fitness goals. Our state of mind directly influences our motivation to perform, how hard we push ourselves, and our level of focus.

How exactly does psychological fitness improve sports performance?

One analogy I like to use is that our minds are like the computer in a high-performing sports car. The computer monitors and controls fuel injection and how much fuel gets pumped into the engine at a given time. A car’s computer needs to work efficiently to monitor the many components, ensure they operate in harmony, and report when they need corrective action. Car computers can be adjusted to improve driving speed and performance. If a Porsche car’s computer is not working efficiently, the vehicle will not drive optimally or be at greater risk for mechanical problems. Athletes are no different.

There are examples of star athletes who have top mental fitness. Roger Federer is a prime example in tennis and is considered the greatest of all time. Undoubtedly, he is one of the greatest because of his superior level of mental fitness. When you would watch his matches, he consistently presented as “in the zone,” calm, and collected. He rarely appeared distracted by negative emotions or what was happening in the stadium. Having his mental game on point helped him embrace his skills, strength, and technique to play with an ultra-high level of finesse.

Below are ten psych strategies you can use to improve your sports and fitness performance:

1. Be your own positive coach. It’s amazing how many athletes bully themselves, mentally beating themselves up. They say things to themselves like, “I suck,” “I am an idiot,” and “I can’t believe I missed that shot!” This type of internal monologue is unhelpful – it leads to negative feelings and, over time, can reduce a player’s confidence and self-esteem. Instead, try being your own positive coach and cheerleader. When in the game or trying to beat your top running time, say things like “You got this,” “You are strong,” and “keep pushing, just a little further.” Developing a habit of positively encouraging and coaching yourself will cultivate positive emotions and feelings while performing.

2. Remove the words “I can’t” and “impossible” from your vocabulary. To become a high performer who is continually improving, you should want to remove any self-limiting beliefs that get in the way. Thinking you can’t do something becomes a self-fulfilling prophecy. You may know the story of Roger Bannister, the first person ever to run a 4-minute mile – a feat that was previously thought to be impossible. But within a year, 300 other runners did the same thing. And today, over 1600 athletes have broken the 4-minute mile barrier. If an athlete thinks they can’t do something, they will likely not push themselves hard enough to find out if they really can. Limiting beliefs prevent us from putting in our best effort. Instead, try saying things like “That is difficult, but I will try…” or “I am going to push myself…” or “I will give my best effort to….” These more positive, hopeful, and empowering self-statements will improve your mindset and performance.

3. Use Imaginary rewards and visualization. When you’re close to meeting a fitness or performance goal and need a motivational boost, imagine you will get a huge reward. For example, I was recently on the rowing machine and struggled to hit a 200m row in 30 seconds. I kept getting close – around 35, then 34 seconds. On my next attempt, while pushing as hard as I could, I imagined that if I made 30 seconds, I would win $10,000. I visualized it and made it feel real. That gave me the extra internal push to finally hit my 30s/200m rowing goal.

Mental fitness can improve rowing performance.

4. Do a post-game or workout analysis. After a big performance, no matter the outcome, reflect on three things you did well and two areas for growth or improvement. Verbalize them, write them down, or talk to a partner or parent about them. This helps keep a positive mindset and reinforce what you are doing well while looking at areas for improvement from a strengths-based perspective.

5. Keep others’ feedback in check. Most athletes have eager family members, spouses, and siblings who cheer them on and enjoy seeing them crush goals and succeed. However, sometimes they can hinder our mental fitness by giving negative feedback too often in triggering or not constructive ways. If this happens, speaking up and setting boundaries or limits is essential. Encourage them to use the “3 positives, 2 room for improvement” feedback approach above. Or tell them you don’t want feedback at all. Don’t let other people’s negativity get in your head and affect your performance.

6. Focus on small incremental improvements. People tend to want to get big results fast –a sure-fire recipe for disappointment and injury. Unrealistic expectations can lead to disappointment and giving up altogether. Whether you want to lift heavier weights, improve your batting average, or lower your time on a 5k run, focus on 1-2% weekly improvement. If you could make a 1 or 2% improvement each week, your self-efficacy will increase, and in one year, you will be 50% better. 

7. Learn to manage your feelings around injuries. Nothing is more disappointing than getting injured and being unable to compete, exercise, or play the sport you love. Injuries far too commonly lead to depression, poor coping, and even suicidal thoughts. It’s understandably frustrating to get injured and sit on the sidelines for weeks or months. However, it’s important to have a long-term perspective and realize that injuries are a part of a competitive athletic lifestyle. Every high-end sports car breaks down occasionally and needs to go to the mechanic. When injured, it’s important to shift gears, learn from mistakes, and focus your energy on recovery. See a physical therapist or sports medicine doctor and follow their directives to a tee – and it’s generally a waiting game while your body heals. Engage in recovery-based exercises as often as recommended and find other productive things to do with your spare time. Perhaps you can focus on leveling up by reading books and building your mental fitness through yoga, mindfulness, or a new hobby.

8. Control your mind. Learn to clear your mind while exercising or performing. Try not to let your mind wander and think about other things or dwell on an earlier mess-up. You can learn to clear your mind, stay focused, and be in the zone by practicing mindfulness skills. Train your mind to stay in the moment.

9. Shake off setbacks. Did you miss a catch or lose an important point? Did you wipe out, fall off the treadmill, and feel embarrassed? It’s crucial to quickly shake off emotional setbacks and get back in the zone. Mistakes are a part of the process – embrace them, take a lesson from them, and move on.

10. Level up your mental game. Like improving your running pace and golf swing, you can strengthen and level up your psych fitness with practice and intention. A strong mind will help you achieve your peak performance.

Bottom Line

Whether you play sports, are trying to lose weight, or take your strength to the next level – improving your psychological fitness can help you push yourself further and achieve your goals. If you need a hand implementing these and other strategies, or if mental health challenges are getting in the way, call to schedule a free 20-minute consultation.