I have been very grateful recently to watch the journey of one of my clients. This client was driven with a clear goal: he wanted a promotion. He had the skills, the experience, and the ambition, but following a setback, he found himself struggling more and more. His confidence had crumbled and his inner critic was taking over his thoughts, casting doubt on his decisions, progress, and likelihood to achieve his goal.

At first, it was subtle—a hesitation where there had been none before, a tendency to second-guess his choices. But as the pressure increased, so did his uncertainty. He started to become fearful and stress was reinforcing his self-doubt. 

This client’s story isn’t unique. In both sports and the workplace, it’s easy to lose our footing when the pressure is on. The mind, can be both a help and a hinderance, and where we focus our attention can make it harder to see the path ahead clearly. But this is where the concept of mental performance becomes crucial—more than just a skill, it’s the ability to stay present and resilient in the face of uncertainty.

My client realised he needed to work on his mental approach to move forward. Starting with small regular practices, he learned to notice the voice of his inner critic but also to listen to the voice of his own inner coach. He learned some mindfulness techniques which helped him to stay present and focussed on his goal, but in a way that supported his wellbeing. 

Gradually, his confidence began to return, not because the challenges disappeared, but because he had strengthened his ability to adapt to and meet them. I am delighted that my client got his promotion and has been thriving ever since. His journey hasn’t been easy, but by focusing on his mental performance, he had transformed his mindset and reclaimed his confidence. He not only achieved his goal, but inspired others, showing them what can be achieved.

This client’s experience highlights a truth that resonates deeply in both sports and professional life: strong mental performance is not about avoiding challenges but how we approach and understand them. And the importance of mental performance extends beyond individual success—it’s also crucial for organisational or team success. Companies and teams that foster a culture of high mental performance are better positioned to adapt to change, innovate, and maintain a competitive edge.

Individuals who understand mental performance may be more likely to take on challenges, embrace new opportunities, and collaborate effectively. Not only enhancing individual productivity but also driving overall performance, a healthier team culture, and boosted engagement.

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A Simple Tip to Enhance Mental Performance: The STOP Mindfulness Exercise
One of the first things I teach is a super simple practice that helps us to stay calm under pressure. You can start using the STOP mindfulness exercise today. This simple yet powerful practice helps you reconnect with the present moment and regain your focus, even in the midst of stress.

Here’s how it works:
S – Stop what you’re doing for a moment. Give yourself a pause.
T – Take a deep breath. Allow your breath to anchor you in the present.
O – Observe your thoughts, emotions, and sensations. What are you feeling? What’s happening around you?
P – Proceed with your task or pivot to something else, now with greater awareness and a sense of calm.

The STOP exercise is a quick and effective way to reset your mental state, helping you to approach tasks with clarity and focus. Research suggests that mindfulness practices like these can reduce stress and improve cognitive function, making a significant difference in your performance and your ability to engage meaningfully with the systems around you.

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Final Thoughts

At the heart of mental performance is the ability to ‘bounce forward’ when challenges come your way. By understanding what influences your mental abilities and incorporating simple, supportive practices like the STOP exercise into your routine, you can learn how to grow from the normal challenges that are part of work, sport, and life.

Need some more mental performance tools? The RESET programme will give you a great toolkit to choose from!