Execution &. consistency with a daily checklist!

1
00:00:02,720 --> 00:00:06,480
I have a question for you. Do you think that a successful season will

2
00:00:06,980 --> 00:00:10,480
come from one big thing? From luck? Or maybe

3
00:00:10,980 --> 00:00:14,400
from one perfect game, one crazy training once

4
00:00:14,900 --> 00:00:18,320
in a while, or many smart trainings

5
00:00:18,400 --> 00:00:21,440
constantly stacked up every day?

6
00:00:22,000 --> 00:00:24,880
Looks like a rhetorical question, but it's not.

7
00:00:25,200 --> 00:00:29,040
The most successful athletes don't rely on

8
00:00:29,280 --> 00:00:32,720
luck and don't train once a

9
00:00:33,220 --> 00:00:36,560
while. They don't even rely on motivation.

10
00:00:36,720 --> 00:00:40,640
They rely on systems. This is why we

11
00:00:41,140 --> 00:00:44,960
are building ours. It started with the self assessment,

12
00:00:45,360 --> 00:00:48,960
knowing where you are, then intentional goal

13
00:00:49,460 --> 00:00:52,880
settings, deciding what you really want this season.

14
00:00:53,360 --> 00:00:57,250
And now comes the missing piece, the execution and

15
00:00:57,750 --> 00:01:00,930
consistency. The piece that bring all together builds

16
00:01:01,430 --> 00:01:05,530
momentum and maybe turn that little momentum into confidence.

17
00:01:05,850 --> 00:01:09,290
But let's start from the beginning. Welcome back.

18
00:01:09,370 --> 00:01:13,130
I am Barbara, your Italian family and mental performance coach.

19
00:01:13,630 --> 00:01:17,250
And this is another episode of let's Go Mental, the podcast where

20
00:01:17,750 --> 00:01:21,490
we make mental training a lifestyle. Integrating mindset

21
00:01:21,990 --> 00:01:25,490
work into your daily routine so you can consistently practice, progress and

22
00:01:25,990 --> 00:01:29,730
perform with confidence in sport and in life. But let's

23
00:01:30,230 --> 00:01:33,610
start setting a mindset because execution

24
00:01:34,110 --> 00:01:37,810
is the fun part. It's where things get real. But it doesn't work without a

25
00:01:38,310 --> 00:01:41,650
mindset and a plan. Planning might sound boring

26
00:01:41,890 --> 00:01:45,010
at the start, but it's a sign of maturity.

27
00:01:45,490 --> 00:01:48,690
And sitting down to plan your season shows commitment,

28
00:01:49,010 --> 00:01:52,500
vision and it also protects your brain. Why?

29
00:01:52,820 --> 00:01:56,540
Because instead of spinning with anxiety about

30
00:01:57,040 --> 00:02:00,420
the future, planning locks you into the present,

31
00:02:00,500 --> 00:02:04,260
into what you can do today, into the step by step,

32
00:02:04,420 --> 00:02:07,620
into your process. And that brings us to

33
00:02:07,780 --> 00:02:11,220
today Mindset reminder Control what you can

34
00:02:11,720 --> 00:02:14,660
control. I know this is like a mantra.

35
00:02:14,740 --> 00:02:18,070
You already heard it millions of times. You can control

36
00:02:18,570 --> 00:02:22,430
the coaching decision, the referee, the weather or the opponent. But we

37
00:02:22,930 --> 00:02:26,790
always forget about it and we get upset after again we get mad

38
00:02:27,290 --> 00:02:30,990
to the opponent. We cannot control ourselves. This is a big

39
00:02:31,150 --> 00:02:34,350
mindset change. Remember to control

40
00:02:34,830 --> 00:02:38,350
what you can control. Your effort, your preparation,

41
00:02:38,590 --> 00:02:42,350
your energy, your attitude, how you respond

42
00:02:42,850 --> 00:02:46,040
to any anything that happens during the day. And when you

43
00:02:46,540 --> 00:02:49,560
focus on those controllables, you stop wasting energy

44
00:02:50,060 --> 00:02:53,320
on the rest, you stop being upset and you free up

45
00:02:53,800 --> 00:02:56,600
energy to really execute.

46
00:02:57,160 --> 00:03:01,240
So now how do you actually remember and live out

47
00:03:01,740 --> 00:03:05,400
of those good intention that we have set? You have a beautiful

48
00:03:05,900 --> 00:03:08,680
goals, your guiding words,

49
00:03:08,840 --> 00:03:11,720
your stop start continu list. So what's next?

50
00:03:12,910 --> 00:03:16,190
We are too busy, we are forgetful, we are distracted.

51
00:03:16,590 --> 00:03:18,990
Always more and more distracted is for sure.

52
00:03:19,470 --> 00:03:23,150
Intentions are nice, but without the system they just

53
00:03:23,550 --> 00:03:27,230
flow away. Here is the tool, the daily success

54
00:03:27,470 --> 00:03:30,990
checklist. Start with three actions, just three.

55
00:03:31,070 --> 00:03:34,870
One physical, one mental, one about lifestyle,

56
00:03:35,370 --> 00:03:38,590
how you decide to live. Simple, very simple.

57
00:03:38,750 --> 00:03:42,310
Balanced, doable. For example, if your goals

58
00:03:42,810 --> 00:03:46,190
are to improve flexibility, stop negative self

59
00:03:46,690 --> 00:03:49,910
talk and drink more water. Your three action could do

60
00:03:50,410 --> 00:03:54,390
five minutes of mobility before going to bed. Write down three negative

61
00:03:54,890 --> 00:03:58,310
thoughts that you had during the day and flip them into positive.

62
00:03:58,790 --> 00:04:02,190
Every night, drink one glass of water in

63
00:04:02,690 --> 00:04:05,950
the morning and one in the evening. So you

64
00:04:06,450 --> 00:04:09,770
have three action. We are choosing only three for

65
00:04:10,270 --> 00:04:13,690
now. You pick them and you really start to move the

66
00:04:13,930 --> 00:04:17,370
needle. Not in your head. Of course not.

67
00:04:17,770 --> 00:04:21,330
Write it down. You need to write it down. The sticky note,

68
00:04:21,830 --> 00:04:25,490
a whiteboard wherever you can see them. And we

69
00:04:25,990 --> 00:04:29,290
will add more actions as we go on. But start with

70
00:04:29,790 --> 00:04:33,210
three. Every night before going to bed, do a check mark

71
00:04:33,710 --> 00:04:36,990
and every checkman is a win. Proof that you

72
00:04:37,230 --> 00:04:40,630
actually execute something. Every check mark is

73
00:04:41,130 --> 00:04:44,270
a win. You are building habits and you are staying in control.

74
00:04:44,590 --> 00:04:47,790
Remember, stay in control. We need the mindset.

75
00:04:48,290 --> 00:04:51,870
Don't just do the checklist every week and move

76
00:04:52,370 --> 00:04:55,230
on. Because then next week would be too boring.

77
00:04:55,710 --> 00:04:59,070
You have to once a week take five minutes to

78
00:04:59,570 --> 00:05:03,520
review them. Ask yourself three questions. Did I do it?

79
00:05:04,020 --> 00:05:07,480
Did it work? Should I change something? Do I need to redirect?

80
00:05:07,560 --> 00:05:11,320
Because redirecting is just a good part of the process.

81
00:05:11,480 --> 00:05:15,160
So if you did everything and you are happy, keep going. If not,

82
00:05:15,480 --> 00:05:19,400
just adjust, simplify or swap the action,

83
00:05:19,480 --> 00:05:22,600
change it. Maybe it was not the right one. It's not a failure,

84
00:05:23,100 --> 00:05:26,840
it's a learning process. So you have to start small in order to

85
00:05:27,000 --> 00:05:30,600
go on and to add more to this success list.

86
00:05:31,100 --> 00:05:34,340
And here is the challenge for this week. So you have seven days, three action,

87
00:05:34,420 --> 00:05:37,140
one checklist. The review at the end of the week,

88
00:05:37,300 --> 00:05:41,020
write them down, check them off. Every day. At the end of

89
00:05:41,520 --> 00:05:45,380
the week, review and redirect. This is how you take control. You execute

90
00:05:45,880 --> 00:05:49,620
consistently. And this is how not only you build more confidence

91
00:05:50,120 --> 00:05:53,620
because you see that you can do actually things, but this is how

92
00:05:54,120 --> 00:05:57,820
you are stacking action that will bring you toward your goal.

93
00:05:58,320 --> 00:06:02,420
Remember that you are choosing your action because you want to reach a goal.

94
00:06:03,170 --> 00:06:07,730
Self assessment, intentional goal execution and review together.

95
00:06:08,210 --> 00:06:11,650
This is our system. Leave it, try it.

96
00:06:12,050 --> 00:06:15,410
Call me if you need help. We are getting your goal.

97
00:06:15,570 --> 00:06:16,930
Let's go mental together.