Making a deliberate choice to notice something positive is a practice called gratitude. Practicing gratitude is a popular tradition around the holidays, but did you know that it can be a secret weapon athletes can use to improve their mindset and performance?
Studies show that gratitude can have the opposite effect of the survival (fight or flight) response, which can help improve mood, decrease stress, and increase alertness and enthusiasm. These are all desirable outcomes for a competitive athlete!
To understand the power of gratitude, you have to understand what the average athlete’s brain is up against. Human brains were designed with one very important task; to help humans avoid danger in order to keep them alive (survival response). Our brains are hardwired to notice things that are risky or unpleasant, and to make assumptions that things could be dangerous even when they really aren’t. This is what psychologists call the “negativity bias”. An example of the negativity bias for a competitor might be doubts before a big game or hyperfocusing on non-controllables like field conditions, referees, or the opponent.
Gratitude can help athletes combat negativity bias, thus increasing an athlete's potential.
In order to experience the benefits from any mindfulness practice, an athlete should incorporate it into their routine. Like I always say, mindset training exercises require practice and repetition, just like physical exercises.
So how can athletes flex and train their gratitude muscles? Here are some gratitude “exercises” athletes can try to develop a more positive mindset:
Keep a gratitude journal
Download my Athlete's Gratitude Journal pdf to help you brainstorm what you're thankful for. Relate some of these to your sport, such as what you love about playing, or people in your life who make playing your sport possible.
Thank someone who has impacted your athletic career
Write a note or tell someone why you are thankful for them.
Create a gratitude board
Find photos and words that represent things about your sport that you’re grateful for.
Develop a pregame/training ritual
Take a moment to practice gratitude before stepping onto the court or field. Thank your body for all of the wonderful ways it supports you in your sport.
Gratitude is not just for the holidays! Try integrating this powerful mindfulness tool into your regular training routine and see how it helps you reach your full potential both on and off the field.
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