
When people think about mental skills or working with a sports psych, the typical assumptions are that one, the individual must have something “wrong” with them, and two, mental training is for emergencies only.
If you only want to address the issues that are getting in the way right now, you’re looking for a short-term fix. Focusing on the immediate problem can be helpful. However, much like a child who shoots a two-handed, overhand lay-up, eventually, you’ll need to go back and fix the fundamentals and build a strong foundation if you want to reach the next level.
If you read my previous post, you’ll know that I believe understanding your "Why" is important. Whether in a group or individual session, it’s crucial for the individual to do that internal work and gain a deeper understanding of what drives them. However, even someone with a meaningful Why will struggle to execute their mental skills without a solid foundation.
The Foundational Skill
My personal (and professional) philosophy is that mindfulness is a foundational skill, not just to optimize performance, but also to optimize being a human. Ironically, this is also the skill that clients give the most pushback on. I get it—mindfulness can seem abstract and can oftentimes feel like we’re not focused on the challenge at hand. But in reality, it may be one of the hardest skills to develop, and it has an impact on almost every other mental skill.
While you can certainly work on the "urgent" skills—those that you need right now—eventually, that lack of foundation will catch up with you. For example, you can certainly perform a barbell squat with poor form and still lift heavy weights. However, if you take the time to improve your air squat form, you will increase your ability to lift heavy weights more efficiently—even in high-stress environments, on days when you're tired, at your mental limit, struggling to focus, etc. Oh, and you’ll likely decrease your chances of injury.
Let’s start with defining mindfulnessAccording to Jon Kabat-Zinn, a pioneer in the field, mindfulness is:"The awareness that arises from paying attention, on purpose, in the present moment, and non-judgmentally."
But what exactly does that mean?
Mindfulness is the practice of paying focused, non-judgmental attention to the present moment. It involves being aware of your thoughts, feelings, bodily sensations, and the surrounding environment without reacting to them in an automatic or habitual way. Mindfulness encourages acceptance of whatever is happening right now, rather than trying to change or avoid it. This awareness is often cultivated through practices like meditation, but it can be applied to everyday activities, helping to reduce stress, improve mental clarity, and increase emotional well-being.
General Benefits of Mindfulness:
Stress Reduction
Improved Emotional Regulation
Better Focus and Attention
Enhanced Self-Awareness
Improved Relationships
Reduced Symptoms of Anxiety and Depression
Improved Sleep Quality
Pain Management
Boosted Immune Function
Increased Resilience
Improved Cognitive Flexibility
Greater Life Satisfaction and Well-Being
I’ll include some resources if you’d like to dig deeper, as well as explore how to build a mindfulness habit that fits into your life at the end of this post.
Mindfulness and Performance
Mindfulness is an important part of my work with clients. If we refer back to the definition—“paying attention, on purpose, in the moment, non-judgmentally”—it’s easy to see how this can impact performance.
Let’s talk about focus. There are a variety of internal and external factors that can affect focus. However, if we can stay in the moment, we can better regulate our energy and emotions.
Pay attention: What is relevant information right now? Whether you need to make a split-second decision or need to take a step back and look at the bigger picture, mindfulness can help you isolate what's most important.
Non-judgmentally: How often does self-talk get in the way? For most people, doubt, fear of failure, or a fixed mindset can interfere with progress.
Pay attention, on purpose: This isn’t mindlessly scrolling on your phone while your favorite show is playing in the background—this is intentional focus.
In a world full of distractions and a constant stream of visual and auditory “noise,” it can be difficult to stay present or even know what’s important to focus on. Building a foundation of mindfulness helps you develop the ability to hone in on what matters under pressure, improving confidence in decision-making.
When was the last time you experienced silence—or the absence of artificial distractions, sounds, or noise—and just spent time with yourself?
Take a moment now... I’ll wait.
Were you able to be present and non-judgmental, or did you get distracted and scold yourself for letting today’s to-do list or the threat of incoming messages pull you away from the present moment?
Mindfulness is HARD. It is a skill, but once you become proficient in those quiet moments and begin to master the ability to pay attention on purpose, in the moment, non-judgmentally, you will have the foundation to do this in high-stress, fast-paced, pressure-filled environments.
Even a blind squirrel can find a nut, but do you really want to go hungry in the winter?
Just as a small child might “chuck” a basketball in the air and get it to go in the net, the instant gratification of conquering an obstacle in the moment can be uplifting. But how long will that short-term gain last? How far will that short-term fix get you?
Bottom Line: Foundation is important.
"You can't stop the waves, but you can learn to surf." — Jon Kabat-Zinn
Mindfulness Tips to Get Started:
Start Small:
Don’t try to dive into hours of meditation right away. Start with just a few minutes of mindful breathing or a short body scan. Building the habit over time is more effective than trying to do it all at once.
Focus on the Breath:
The breath is always with you and is a great anchor for mindfulness practice. When your mind starts to wander, gently guide it back to the sensation of your breath entering and leaving your body.
Practice Mindful Listening:
In conversations, try to focus completely on the person you’re talking to. Don’t think about your response while they’re speaking—just listen. This not only improves your mindfulness, but also your relationships.
Notice the Present Moment:
Try to engage your senses in everything you do. When walking, pay attention to how your feet feel on the ground. When eating, notice the texture, taste, and smell of the food. Bringing awareness to these simple activities can make even routine moments more meaningful.
Create Mindful Routines:
Whether it's brushing your teeth, washing dishes, or waiting in line, these mundane tasks are great opportunities to practice mindfulness. Pay attention to the sensations involved, and use those moments to anchor yourself in the present.
Mindfulness Exercises:
Breathing Exercise (5-10 minutes):
Find a quiet place to sit comfortably.
Close your eyes and take a few deep breaths, focusing on the air entering and leaving your body.
Begin to notice the natural rhythm of your breath—don’t force it, just observe.
If your mind starts to wander, gently guide it back to your breath. If any emotions or thoughts arise, simply notice them without judgment and return to your breath.
Continue for 5-10 minutes, then slowly bring your awareness back to the room and open your eyes.
Body Scan (10-15 minutes):
Lie down or sit in a comfortable position.
Close your eyes and bring your awareness to your breath for a few moments.
Slowly move your attention from your toes up to the top of your head, noticing any sensations in each body part. Don’t try to change anything; just observe.
As you move through your body, notice if there’s tension, warmth, or discomfort in any area. Allow yourself to just be present with whatever you feel.
If your mind drifts, gently bring it back to the body part you were focusing on.
Mindfulness Resources
"Wherever You Go, There You Are" by Jon Kabat-Zinn – An accessible guide on how to incorporate mindfulness into daily life.
The Rubin Mindfulness Podcast – Short mindfulness exercises and teachings, perfect for busy individuals.
mindful.org – Offers articles, exercises, and resources for building a mindfulness practice.
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