Want to be the best you can be? You've got to think it to win it! Contact John Ellsworth, Master Mental Game Coach and Sports Psychology Consultant. ProtexSports.com

1. Formula for
Success
John Ellsworth, M.A.
Sports Psychology Consultant
www.protexsports.com

2. Formula for Success – What is it?
• How do you achieve success?
• What gets in the way of success?
• Do you demand success as part of life?
• Do you demand success for your children?
• Do you expect success?
• What are you willing to trade for success?
• Can success be harmful?
• What is your formula for success?
www.protexsports.com

3. Formula for Success – What is it?
• It’s a guide, instructional and
motivational tool. Or it can do just
the opposite.
– It’s about a practice plan, goals and an
execution strategy.
– Is a natural for building confidence.
• How does it affect you?
– Subconscious = control center for all
thought, movement & action
– Control center - constantly being
programmed by thoughts, words,
emotions we choose to tell it.
– Good input = Good output
– No different than quality pre-race plan.
www.protexsports.com

4. Success: An Asset or Liability?
• If it helps the athlete build
confidence and trust = Asset.
• If it takes the athlete to a place of
demands, pressure, anxiety,
stress, unhealthy beliefs, or the
future outcomes = a Liability.
• Which is it for you?
Note: Have yet to work with an athlete that can
honestly admit they have consistent success
as a result of high personal demands
or poor planning.
www.protexsports.com

5. Success: An Asset or Liability?
• Is your success an asset or a
liability?
– Take a mini self - assessment
right now. Close you eyes for the
next 60 seconds.
– Hear, see, and feel the success
in your last performance.
www.protexsports.com

6. Mental Game Success
has 4 Components
1. No Expectations for Performance
2. Set Manageable Objectives
(Mini Goals)
3. Focus on the Process
4. Incorporate High Confidence &
Strong Belief Statements
www.protexsports.com

7. Mental Game Success
has 4 Components
1. No Expectations
- Demands for performance
- Judgments about performance
- Pressure achieve an outcome
- Playing for others desires
- Playing for approval of others
- Playing to avoid Failure
Example: “I need to strike the ball perfectly today.”
Example: “I can’t make any errors today or I will lose.”
Example: “I must finish in the top 10 in today’s race.”
www.protexsports.com

8. Mental Game Success
has 4 Components
2. Set Manageable Objectives
(Mini Goals) - SMART
- Specific & Precise
- Measurable & Quantifiable
- Action oriented
- Realistic (with a stretch component)
- Timely - reasonable timeframe
- Self - determined
- (Evaluate goals regularly)
Example: I am confident in my ability and know I can
execute on my race plan better than my competition.
www.protexsports.com

9. Mental Game Success
has 4 Components
Manageable Objectives / Process Goals
– Keep the athlete present, & connected to execution - not
results, or outcomes
– Performance Objectives (Task are measurable?)
» Monthly - Weekly - Daily
» “I will increase my split time by 0.4 seconds in the 400 meter dash by increasing my
speed in the initial 100 meters and by developing a more explosive start.
» “Strive to remain inside the leaders during the first split of the race and position myself
for a split time between 5:20, and 5:45”.
– Mental Game Objectives (Focus oriented)
» Monthly - Weekly – Daily
» “I will strive to regain my confidence on the inward 2 ½ dive through the use of
“centering” for relaxation, and “visualization” for mental rehearsal before each practice,
while repeating my “positive self-talk statements three times”.
» “Use your breathing tool to remain composed after sacrificing 2 consecutive
points in a row”.
www.protexsports.com

10. Mental Game Success
has 4 Components
3. Focus on the Process
- Focus on the Present, not past, not future
- Not results not statistics
- Focus on the Task Relevant Cues
- Selectively attend to critical elements
- Focus on the Mental Cues to execute
- Have a Focus Plan prepared in advance
- Pre-Shot, Pre-Race, Pre-Game Routine
- Have a Rescue Strategy (tools)
Example: When at bat, tap the plate three times to
trigger your mental cue to execute the swing.
www.protexsports.com

11. Mental Game Success
has 4 Components
4. Incorporate High Confidence & Strong
Belief Statements (Self-Talk)
- Based on what has been practiced
- Based on previous success
- Present tense focus
- Success intention
Examples:
• “I choose to focus on what I want, not fear what I think will happen”.
• “Mistakes happen in competition. How I respond to mistakes matters most”.
• “I commit to using process goals to help me focus on positive execution”.
www.protexsports.com

12. 7 Types
High Confidence & Strong Belief Statements
(Positive Self-Talk)
1. Changing Bad Habits
2. Attention Control
3. Creating Affect or Mood
4. Changing Affect or Mood
5. Controlling Effort
6. Building Self-Efficacy
7. Increasing Adoption & Maintenance of
Exercise Behavior
www.protexsports.com

13. Techniques for
Controlling Self-Talk
High Confidence & Strong Belief
Statements
– Refocus the mind – “mantra, or affirmations”
– Been done for 100’s of years
– Repeat a few positive powerful words that get the
attention of your internal computer
(subconscious).
www.protexsports.com

14. Techniques for
Controlling Self-Talk
High Confidence & Strong Belief
Statements (Cues)
– Great preventive strategy - keeps the mind on the
positive – not allow time for the negative e to creep in.
– Examples:
» Power & Speed
» Perfect Rhythm
» Glide & Stride
» Smooth Strokes
» (short & positive)
– Ali –“ I am the greatest”, had an incredible affect on
his subconscious
www.protexsports.com

15. Techniques for
Controlling Self-Talk
Conclusion / Wrap-up
– Success is a process. Enjoy the journey!
– The extra edge = mental strength
– The mind will do what we tell it.
– Homework assignment: Incorporate the
Formula for Success into your training plan
“The mind controls the body, and the mind is
unlimited” ~ Craig Townsend
www.protexsports.com