Mental Training Protocol by Jason Selk for Achieving Victory Before Game Commencement

In the realm of mental training for athletes and professionals, "10-Minute Toughness" stands out as a practical guide. Authored by sports psychologist Jason Selk, this book offers a concise yet impactful approach to enhancing performance.

The book is divided into three main techniques: centering breaths, performance statements, and personal highlight reels. Centering breaths aim to manage stress, improve focus, and control heart rate. Performance statements are used to focus on what is necessary for success, while personal highlight reels help build confidence and visualize success.

A key aspect of the book is the importance of consistent mental practice, goal-setting, and positive self-talk. For instance, a cyclist might remind themselves to "weight back and breathe easy," while a business executive might adopt the mantra of "listen first; then decide; be swift and confident."

The 10-Minute Toughness program is designed to be implemented in just 10 minutes a day. It is divided into six chapters, each focusing on a different aspect of the program. The chapters include: Introduction, Centering Breaths-Controlling your Biology, The Performance Statement, The Personal Highlight Reel-Seeing is Believing, The Identity Statement-Influencing Self Image, Another Centering Breath and Away We Go..., Effective Goal Setting-Creating and Achieving the Dream, Personal Rewards Program, Follow Through-Success Logs and Program Maintenance, The Solution-Focused Tool, Positive Team Chemistry, and Controlling Future Success.

After reciting your performance statement, you are advised to spend one minute visualizing past success, one minute visualizing ultimate success, and one minute visualizing a successful upcoming performance. This process helps to focus the mind and boost confidence.

Upon completing your personal highlight reel, repeating your identity statement can help mold your self-image. The identity statement is a proven tool for boosting self-confidence, which is the single most helpful mental variable in improving performance.

The 10-MT workout is designed to help athletes control arousal, create a precise and effective focus, and improve self-image. Selk claims that a considerable body of research validates the effectiveness of his techniques.

Jason Selk, the director of sport psychology for the St. Louis Cardinals and the director and owner of Enhanced Performance Inc., draws from his experience to provide real-world examples and exercises. The program can be found on the Web at www.enhancedperformanceinc.com.

The book's brevity makes it easily digestible, but some readers may find it leaves them wanting more in-depth explanations or scientific backing. Nevertheless, "10-Minute Toughness" provides a practical and accessible approach to mental training, making it a valuable resource for athletes and professionals alike.

To wrap up, remember to complete the following statement: "I am incredibly: (a key strength of yours - ex: passionate, thoughtful, creative, etc.); I am the: (what you want to be known for - ex: best speaker at this conference, most effective salesperson at this tradeshow, etc.)." And, as you embark on your mental workout, always end it the way you began, with a fifteen-second deep breath. This breath resets your heart rate to a level of controlled arousal and increased mental focus.