Tips for Developing an Elite Athlete Mindset

As I prepare to step back into the Olympic energy sphere in Milan, I've been revisiting the books that shaped how I trained. This one was a game changer. Terry Orlick's "In Pursuit of Excellence." Orlick wasn't just an academic. He spent 40+ years working with Olympic athletes, astronauts, surgeons, fighter pilots, & classical musicians. J. David Creswell & Douglas Jowdy (Both my mindfulness & performance mentors) instructed me to immerse myself into the pages of knowledge within this book. It was transformative & just as powerful then as it is today. The core idea is simple but challenging to execute: Mental skills are trainable. Focus, commitment, resilience - these aren't just traits you're born with. They're skills you develop through deliberate practice, the same way you develop physical skills. A few concepts that still guide me: 𝗗𝗼𝗰𝗶𝗱𝗲. Orlick's term for "act on your decisions now." Not tomorrow. Not when conditions are perfect or when you think you are ready but Now. The gap between deciding & doing is where most dreams die. 𝗧𝗵𝗲 𝗿𝗲𝗳𝗼𝗰𝘂𝘀 𝘀𝗸𝗶𝗹𝗹. Elite performers don't have fewer distractions. They recover from distraction faster. The ability to notice you've drifted & return to the task - that's the real skill. The tennis player constantly looking to his/her racquet after a great shot or a terrible one? Not to actually change the string positioning, rather it's a reset tool. A clearing of the slate & fresh mind. Not always perfect focus. 𝘍𝘢𝘴𝘵 refocus. 𝗣𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝗲𝘅𝘁𝗿𝗮𝗰𝘁𝗶𝗼𝗻. Every performance - good or less than- contains useful information. The discipline is extracting what worked & what needs adjustment without emotional spiraling. In 2026 the world's greatest competitors are highly data dependent. Harness Data, not drama. 𝗖𝗼𝗺𝗺𝗶𝘁𝗺𝗲𝗻𝘁 𝗰𝗹𝗮𝗿𝗶𝘁𝘆. Most people are partially committed to too many things. Orlick found that the highest performers had unusual clarity about what they were willing to sacrifice and what they weren't. No ambiguity. We must be crystallizing something until it's burned into your soul. The mental game hasn't changed much since he wrote this book. It's an instant classic & extremely valuable today. Our distractions have multiplied, & our attention has fragmented. Our commitment has become diluted across infinite options & the digi-ceuticals deploying tasty chemicals into our brains instantly without effort. But the fundamentals remain: Decide. Focus. Extract the lesson. Recommit. If you work with your mind for a living - & I'd argue everyone of us do- these tactics are worth your time. Pick ONE specific mental skill to work on through these Olympics. Write daily notes about progress or stagnation - revisit end of month. Are you in pursuit of excellence? --AAO

I've worked with 100+ Olympic athletes and discovered something shocking: Elite performance isn't about talent. It's about overcoming 7 critical mental barriers that BLOCK peak performance. Here's what I learned 🧵👇 2/ First, let me be clear: At the highest level, skill gaps are TINY. What separates champions isn't physical ability - it's mastering the mental game. These barriers silently kill potential. Most athletes don't realize it. Barrier 1: Self-Doubt This is the biggest killer I've seen. It makes athletes question: • Their belonging • Their abilities • Their right to compete But here's the truth: Self-doubt is manageable. How to beat self-doubt: 1. Focus on preparation (what you've ALREADY done) 2. Challenge negative self-talk with evidence 3. Build a "success bank" of past wins I've seen this transform athletes from doubters to closers in clutch moments. Barrier 2: Distracted Thoughts Focus is EVERYTHING in elite sports. But here's what most don't realize: Even Olympic athletes struggle with performance anxiety. The key? Having a system to stay locked in. The Focus Formula: 1. Create a pre-performance routine 2. Practice mindfulness daily 3. Use ONE focal cue (like "quick feet") I've seen athletes go from scattered to sharp using these three steps. Remember: Focus is a SKILL, not a talent. Barrier 3: Performance Anxiety The silent performance killer. It creates a vicious cycle: • Worry about mistakes • Make more mistakes • Worry more But here's what champions do differently: Anxiety Management Blueprint: 1. Reframe nerves as excitement 2. Breathe to regulate your physiology 3. Focus ONLY on controllables Barrier 4: Fear of Others' Opinions FOPO paralyzes even elite athletes. The truth? When you're worried about others, you can't trust yourself. The FOPO Fix: 1. Ask: "What's in MY control?" 2. Build unshakeable self-belief 3. Master self-awareness Remember: Caring less about opinions isn't selfish - it's necessary for peak performance. Barrier 5: Leadership Conflicts Fact: This is the #1 stressor for Olympians at the Games. It destroys focus and creates mental noise. But there's a solution: • Direct communication • Control what you can • See feedback as growth Barrier 6: Limiting Beliefs The invisible walls holding you back. Common thoughts: "I'll never..." "I should be better..." "I can't..." Here's how champions break through: Limiting Belief Breakers: 1. Challenge thoughts with "Is this true?" 2. Focus on progress, not perfection 3. Build a strength-focused support system Barrier 7: Mistake Management Here's what most get wrong: Thinking about mistakes ≠ Fixing mistakes The champion's way: 1. Have a reset routine 2. Evaluate without emotion 3. Next play mentality The truth about mental barriers: They're not permanent. They're not personal. They're not insurmountable. They're challenges waiting to be overcome. Want to perform like a champion? Pick 1 barrier. Take 1 action. Start.

It’s the uncertainty that can kill in competitive sport. It peppers with doubt and worry. It salts with anxiety and stress… How will I play? What will the opposition be like? Will my teammates turn up? What if we fall behind early? Questions…questions…exposing the soft underbelly of a performer’s mindset pre-game. But…no worries…we got this! Going into a game of importance, ambitious competitors need a mental framework in order to deal with the game’s inevitable vicissitudes - for they come think and fast. A High Performance Mindset (HPM) A Low Performance Mindset (LPM) “My job when I compete is to first and foremost find my HPM. It’s to recognise when I drop down to my LPM and to shift with speed back to my HPM” An inner narrative…an internal story…one that is proactive rather than reactive. One that makes me a participant rather than a recipient… “I’m in charge…I’m in control. There will be tough moments - mistakes made, momentum against, duels lost - that’s ok, I stay HPM no matter what…” Of course, competitors need a breadth and depth to their HPM in order to manage themselves as they’re exposed to the heat of battle. And so with that in mind, let’s start to build out HPM with 5 quick tools, techniques, philosophies, and ideas: Remove performance - the daily grind of ‘gotta win’ and ‘gotta perform’ turns up the volume of anxiety…so remove much of performance. Specifically performance that cannot be controlled such as completed passes, goals scored, points won, fairways hit and so on. They will take care of themselves - sometimes in the way we want, at other times not how we’d like. And that’s ok Add performance - but we can’t completely ignore performance can we? So tune into those performance factors that have an air of control about them. Scanning behaviour, mini actions that make up a move, a skill, or a tactical responsibility...as examples. Be task-focused! Make small moments count - 10 seconds of intense, appropriate action can secure momentum for the next 10 minutes of the game. Be ready to be action-oriented no matter what’s thrown at you as competition unfolds. Head, Shoulders, Knees, and Toes - keep great body language irrespective of the way the game is running. Irrespective of how others are playing. Irrespective of your mistakes and errors. Cognition is embodied (our mental processes are of the body as much as of the mind) so hold ocused, confident, and ready at all times…no matter what Feedback loops - consider process post game. Mark out of 10 - what went well and what can go better next time. Everyone loses…a key is keeping emotional chemistry reasonably consistent and a mind attuned to the rational. Learn then next game, next game, next game… Having sophisticated HPM frameworks in your teams’ locker room reduces a sense of uncertainty. It increases a sense of control and readiness. At the very elite end of sport too many teams and too many coaches and too many organisations compromise here

After 26 years of training high performers, I discovered their most overlooked superpower that allows them to outwork everyone else: It's sleep, but not in the way that you think. I used to try to out-hustle a tired brain and outperform a depleted body, but the fact is, I couldn't. If your sleep isn't replenishing you, it's becoming a danger to your goals. Succesful people don't win because they work when you're asleep, they succeeed because they work harder than you on the right things when you're awake. They're goals are clearer, they're schedule is optimized and they move without skipping a beat because their mind is always well rested. Since learning this I've worked with a sleep coach to optimize for one thing; performance when i'm awake. Here are the 8 habits that high performers use that I started copying: 1. Sleep at 67 degrees Cool environments trigger natural melatonin. You fall asleep faster and stay asleep longer. 2. Block out light and sound Black out your room. Use white noise if needed. 3. Clear your mind before bed Use journaling or breath work. Quiet the mental loops that keep you awake. 4. Finish workouts at least 3 hours before bed Don't elevate cortisol late at night. Let your body unwind. 5. Same sleep and wake times daily Even on weekends to protect your natural rhythm. 6. Block 7 hours every night Sleep is non-negotiable. If you miss one night, don't miss two. 7. Cut stimulants by mid-afternoon No caffeine after 2 PM. These break up your sleep cycles. 8. Get up if you can't sleep after 20 minutes Reset and try again. Being successful is the result of how productive you are when you are awake, not the total hours you spend awake. Your day begins the night before. If you want to show up big tomorrow, start tonight. Protect your sleep like athletes do before game day. I treat my sleep like my most important bank account. Every bit of energy and focus you need during the day is a withdrawal. The deposits happen while you sleep.

Want to think like a champion? Start with this one habit. It sets apart the world's greatest athletes, CEOs, and entrepreneurs. So, what is it? Visualization. They see their success before it happens. They imagine every detail—the feel of victory, the sound of applause, every step leading there. And this isn't just wishful thinking. It's a powerful tool that rewires the brain for success. Why does it work? Because your brain can't tell the difference between what's real and what's imagined. When you visualize, you're practicing confidence, rehearsing resilience, and preparing for greatness. But visualization is just the beginning of building a champion mindset. Your mindset shapes your reality, and your beliefs create your path. I used to be reactive and think that things happened to me (not for me). This was a bad feeling and didn't get me very far. But then I changed my thinking, literally. Here's how I've built a champion mindset: 1. Visualize: Picture your best self in action. See it. Feel it. Believe it. Practice this daily. 2. Positive self-talk: It's not about lying to yourself—it's about believing in your potential. Remind yourself: "I'm doing my best." "I've got this." Speak to yourself like your best friend. 3. Competence builds confidence: Write down daily successes. Keep making progress. Celebrate small wins. These habits are the foundation of an unshakeable mindset. What habit will you start today to build your champion mindset?

𝐍𝐞𝐱𝐭 𝐏𝐥𝐚𝐲 𝐌𝐞𝐧𝐭𝐚𝐥𝐢𝐭𝐲: 𝐂𝐨𝐩𝐢𝐧𝐠 𝐖𝐢𝐭𝐡 𝐌𝐢𝐬𝐭𝐚𝐤𝐞𝐬 As a sport psychologist, I often talk to athletes about coping with negative emotions following an error (e.g., dropped ball, misplaced pass, or a missed penalty), and how their reaction to mistakes is very important. It is important that athletes (and people) don't dwell on mistakes when they are still in the performance situation - reflection can occur later - and manage their emotions quickly to continue performing so that one mistake does not impact the remainder of the performance. This allows them to prepare for the next play or involvement. This video highlights why this is so important - Ronaldo fails to score from a free kick, outside the box, and within a matter of seconds, he has another opportunity to score. If athletes dwell too on a mistake or a setback and don't cope effectively with negative emotions, they may not be ready for their next opportunity. I have researched coping and coping effectiveness among elite athletes for over twenty years, but this is the first time I have considered the speed at which a person can alleviate negative emotions to be critical. 𝗪𝗵𝗮𝘁 𝗶𝘀 𝗘𝗺𝗼𝘁𝗶𝗼𝗻-𝗙𝗼𝗰𝘂𝘀𝗲𝗱 𝗖𝗼𝗽𝗶𝗻𝗴? Coping strategies used to regulate emotional distress during a stressful episode are considered emotion-focused coping strategies (Lazarus & Folkman, 1984). 4️⃣ 𝗦𝘁𝗲𝗽𝘀 𝘁𝗼 𝗖𝗼𝗽𝗲 𝗘𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲𝗹𝘆 𝘄𝗶𝘁𝗵 𝗡𝗲𝗴𝗮𝘁𝗶𝘃𝗲 𝗘𝗺𝗼𝘁𝗶𝗼𝗻𝘀 𝗗𝘂𝗿𝗶𝗻𝗴 𝗖𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝗼𝗻 1️⃣ Recognise how you feel after a stressful incident (i.e., lost point, poor shot, or wrong call from an official). 2️⃣ Accept this feeling. 3️⃣ Deploy an appropriate emotion-focused coping strategy. This will depend on what has happened and the time available to cope, but it could include any of the following:  🌬️ Deep Breathing 🖼️ Re-evaluate or reframe the situation 🙂 Forgive yourself for a mistake 💬 Engage in self-talk 👥 Seek social support 4️⃣ Generate a challenge state to create a positive emotion. Research has shown that challenge states can cause positive emotions (Thompson et al., 2020). Do this by: Focus on what you want to happen during the next point or next play and how you will achieve this. Reference. Mark Thompson PhD, John Toner, John Perry, Rachel Burke, PhD, & Adam Nicholls. (2020). Stress appraisals influence athletic performance and psychophysiological response during 16.1 km cycling time trials. Psychology of Sport & Exercise, (2020), 101682.

Eileen Gu called it her superpower: Metacognition - thinking about your thinking. Most people have never heard the word. But once you understand it, you can't unsee it. You have thousands of thoughts a day. Most run on autopilot. You don't choose them. They just show up, and you react. "I'm not ready for this."  "They're further ahead than me."  "What if it doesn't work?" "What are they thinking about me?" The difference is what happens next. Metacognition is the ability to notice those thoughts before they translate into your emotions, actions, and results. To interrupt the autopilot, and then consciously build the skill of intentionally choosing your thoughts. Without it, your thoughts control you. With it, there's a gap between the thought and your response. That gap is where elite performance lives. And here’s the part that’s often misunderstood: Metacognition isn’t therapy. It’s not about fixing what's broken. It's about building the skills to unlock your potential, sustain elite performance, and create the life you actually want. Most people were never taught that these skills exist. And even more rarely, that you can train them like any other skill. Metacognition is trainable. Like exercise. Or learning to read. Or learning to drive. It gets sharper with repetition. Athletes train their bodies every day. Elite performers train their minds the same way. Not to fix anything. To perform at a level most people don't realize is available to them. I started training Metacognition in 2021. It's been the single most transformative skill I've ever developed. At first, you catch the thoughts after they've already run you. Then you start catching them in real time. Eventually, it becomes automatic - your default way of operating. It’s had such a profound impact on my life that I went all-in to build ENCODED around it. Simple daily training routines to build skills in metacognition, neuroplasticity, identity training, and belief reappraisal. The best in the world already train this way. Now everyone can. #frequency #metacognition #performance #growth