1. Mental Toughness How to exercise the mind
A 10 minute work out for all to achieve better personal performance
By James Woodbine
ILM Level 7 Leadership Coaching and Mentoring

2. Session Outline Brief background into Mental Toughness (MT)
History of Mental Toughness Training
10 minute MT programme
Goals
Solution focus

3. Mental Toughness
“The quality which determines in large part how people deal with challenge, stressors and pressure .... irrespective of prevailing circumstances”
Performance – explains up to 25% of the variation in individual performance

4. Components Mental Toughness has 4 components: Challenge Control
Commitment
Confidence
Which can be combined to provide an
overall measure of Mental Toughness

5. Coaching – application in structured models
OSCAR
GROW
Mental Toughness Scales
Outcomes
Grow
Control (Life)
Commitment
Challenge
Confidence (Abilities)
Situation
Reality
Control (Life & Emotions)
Confidence (Abilities & Interpersonal)
Choices
Options
Action
Way Forward
Review

6. History of MT Training
Sports Based
Psychological roots

7. 10 Minute MT programme
Centering Breaths
6 – 2 - 7

8. Performance Statement
Leading with your mind
‘Pink Elephant Blue Trainers’
Performance Statement
‘Listen first; then decide, be swift and confident’
Construction - Handout
Construction see Handout

9. Personal Highlight Reels
3 Reels – each 1 minute long -success
Guidelines
Camera Angles
Pay attention to details
Frequent and Brief
Beginning to end
Emotional Feel they way you want to feel – arousal states
Replay until you get it right
Give credit where credit is due
Operate at game speed

10. Practice What camera angle did you visualise from?
What things did you see?
What did you hear?
What did you physically feel?
Emotionally what did it feel like to be successful?
Did you give yourself credit for performing well?
Take a minute to picture yourself performing your chosen activity in a game like situation, see yourself performing well at game speed, pay particular attention to feeling the way you want to feel in the environment. See your self preparing and performing well and see the activity ending with the result you wanted. It is important to see yourself succeeding and how it feels to perform your best.
Send session Picture yourself at the biggest activity you can imagine as above

11. The Identity Statement
‘Self Image’ – the level of success a person believes they are capable of achieving
Create Your Statement – I am…….
What is your foremost strength you possess (or want to) that proves you can achieve greatness?
What do you ultimately want to accomplish in your career?
Put both parts together (use the present tense).
This is you identity Statement
Go to handout

12. Golden Rules of Goals Process Goals produce results
No Excuse, go public
Keep goals alive and live the dream

13. 3 Levels of Goals Ultimate Goals – what you want to accomplish
Product Goals – result orientated
Process Goals – What it takes

14. Keep Goals Alive
Write down one specific thing that you as a manager or coach would like to improve in you next session.
Now write down one thing you can do differently in you next session that would help you make the improvement you just made.
Personal Rewards- Material & Experiential

15. Solution Focus Solution focused sailing + 1 Concept Sinking yacht
Solution focused problem focused
Solution – sun due west paddling in shifts
Problem – argued situation hopeless
Northerly wind – sail out of clothing
Storm – shirts in to a roof, shoes to bail out, water capture for sustance.
Sun – joy pride joking