From Expectation to Execution: Your Shift.

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Foreign.

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Welcome back to another episode of let's Go Mental,

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the podcast where we make mental training a lifestyle.

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We integrate mindset work into your daily routine

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so you can consistently progress and perform

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with confidence in sport and in life. I'm your host,

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Barbara, family and mental coach. With a quick reminder, I'm Italian,

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so love my accent because I know you will. And embrace my mistakes

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because I know I'll make many. Today we

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are talking about expectations. Yes,

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expectations are thoughts, beliefs and

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standards we set, often without realizing it,

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about how we should perform, what we

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should do, or even what others should or shouldn't do.

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Expectations show up everywhere. In sports,

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at school, with friends, and in our families. They are like silent

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rules. We create in our mind about how things are

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supposed to go. We think like we have a magic ball,

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you know, can you see the danger here? We create in our

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mind an image on how we want

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things to be in the future. Like,

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okay, we are like magician. And 90%

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of the time, things don't go exactly as expected.

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Sometimes they turn out better or

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simply different, sometimes a disaster. But the

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gap between what we expect and what actually happens

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is where the frustration starts.

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Let's take this to sport. You have got a

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big game and you expect to score

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two goals. Your coach, your teammates,

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even your parents are counting on you. The pressure builds,

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it's high. You push hard, you push harder, but the

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goals don't come. You press even more and now you

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are making mistakes. Still no goals. You get the

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idea, right? Expectations are beliefs about

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how something should go. They sound like,

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I should score today. I should be in the starting lineup.

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I should be the best. I should be farther ahead

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by now. I should win. I should never make mistakes.

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All these shoots are outcome based expectations.

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They are not in the process

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of becoming better, but they only look

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at the result. And what do they bring?

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Frustration, disappointment and self doubt.

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And we don't want that. So what do we do?

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We shift. Mental and performance coaches

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is all about that. It's all about shifting,

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finding alternatives, finding solutions, making things

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easier. We shift from expectation

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to execution. And how do we do that?

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Okay, first of all, it might feel complicated,

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but it's not. As always, it starts with awareness.

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And our brain will always try to pull you back into

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expectation. But with repetition, you can train yourself to

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stay in execution mode. That's what mental training

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is all about. 1. Identify your expectations.

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Ask yourself, do I expect to be the best? Do I

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expect to score? Do I expect to perform a

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perfect shot? Do I think I should always

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win? Do I Think I should always be first place?

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Do others expect this from me?

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Write all these expectations down. Write them down

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because it's easier. You will recognize them better. Second,

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replace those expectations with mini

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manageable process goals. For example,

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anticipate the ball. Focus on the movement on

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the beam. Visualize your serving. Tennis Pick a target

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for each shot. In golf, communicate clearly with your

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teammates or parents. These are small actions

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you can control. They keep your

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focus on the present, the only moment you truly

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have power over. And they help you build confidence through execution.

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Ask yourself what can I focus on right now to

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help me execute my skills successfully?

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That's the shift from should to to do.

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I should win? No. Here is what I can do to

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give myself the best shot at winning. I should

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be starting what I can do to

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earn to start today. It's a

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little tricky. It's a shift. But this

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mindset shift helps you stay in the moment and close

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the gap between where you are and where

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you want to be. It keeps you locked into the process

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of performing, of improving,

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not lost in the future of something that you can control

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at all. If you want to be confident,

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stop expecting and start executing. Here is

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my mantra to help you stop expecting. Today you

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can create your own. So I better I

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push you to create your own example.

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Let go of unrealistic expectations.

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Don't. Don't focus on the future. Focus on the present.

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Take it one step at a time. Build momentum.

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Let that momentum fuel my confidence.

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Try. Try to repeat this mantra and you will see

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how it will be easier to build your shift.

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And you know I'm on a mission to spread the importance of going mental.

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And there is one way you can help me with Just

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Share this episode Talk about this to your

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friends. Leave a Review subscribe so you never

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miss an episode. Mental training isn't a one time thing,

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it's a habit. Just like training your body,

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training your mind gives you the tool to perform consistently,

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bounce back from setbacks and stay confident under pressure.

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Let's go mental together. And remember, you don't rise

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to the level of your expectations. You rise to the level

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of your execution.