Signal to Change Direction

Photo by Jamie Templeton on Unsplash

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Ever get something into your head that you knew was taking you in the wrong direction? Did you get it out of your head and then it kept coming back? The challenge with this is that it derails your focus and can also have implications for your emotions and behavior. 

Unfortunately, it is easier said than done to keep our headspace where it needs to be and there are usually habits of thinking at work that we might have developed some time ago. Rather than fight with your mind, give it a direction to go in instead by using a cue word or mantra to remind yourself about what's important. 

Here are some examples:

• You just gave a presentation at work and don't feel like it went that well. Now your mind is filled with things you should have said and done, concerns about what everyone in the room is thinking about you and your capability, and a million other things. When this stuff pops into your head, signal that it's time to move on by saying the word "Done" to yourself. Repeat, if necessary, when those thoughts come back.
• You have an upcoming competition and must perform well under pressure in order to advance on to the next one. You believe in yourself but the "what ifs" (all the things that could go wrong) keep popping into your head increasing your nerves and decreasing your confidence. You know that you tend to rush yourself when you're nervous and need to remember that you've put in a lot of time and energy to be ready to perform at your best. So you use the words "Patience" and "Trust" to remind yourself of these keys to success.
• You know that you perform best when you feel confident but triggering that feeling isn't always easy. You're motivated by going after your goals and don't want to lose sight of the fact that remembering that helps you feel confident. So in moments when you need to feel confident you think "Like a hawk."
• You're competing in a marathon and towards the end of the race you start to feel tired and have some negative thoughts coming to mind about finishing and achieving your goals so you think to yourself "finish strong."

You can use this strategy to refocus and ignite resilience after a performance, particularly those that you're uncertain about or know didn't go well, to prime your focus prior to a performance, or to reset your focus while performing. But remember that you're trying to trigger your focus/mindset and emotions (and ultimately behavior!) so make sure you personalize your cue words or mantras so they are specific to you.

"Like food is to the body, self-talk is to the mind. Don't let any junk thoughts repeat in your head." - Maddy Malhotra