In the previous post we talked about goal setting and motivation as a fundamental part of psychological skills training for performance. Learning to set good goals is very important to boost our motivation, but also to develop self-confidence.
What self-confidence is and what it is not
We know that goals can be performance goals or outcome goals:
- Performance goals: They refer to what the athlete must do.
- Outcome goals: They refer to what the athlete can achieve.
Having outcome goals motivates us, but it is vital to define how we are going to act to achieve them. If these actions are attainable, they will provide a real improvement in our self-confidence.
Boosting our self-confidence is key to facing difficult situations in competition. It is not being blindly convinced nor repeating empty phrases like "I am a winner".
Self-confidence is the belief that one can carry out a desired behavior successfully.
It is a state of psychological strength that implies a real awareness of the difficulty of the goal and of one’s available resources. An athlete with confidence knows their real possibilities and knows which behaviors to employ to neutralize difficulties.
Expecting something to happen actually helps make it happen
Studies in weightlifting have been done where participants were deceived about the weight they lifted. Athletes lifted more weight when they believed (expected) the weight was lighter. This demonstrates the "self-fulfilling prophecy".
Positive expectations produce powerful effects in sport. Overcoming psychological barriers allows exceptional performance. After all, the essence of self-confidence is the expectation of success.
Benefits of self-confidence
Self-confidence helps activate positive emotions, facilitates concentration, allows setting higher goals, and increases persistent effort.
- Activates positive emotions: It allows you to remain calm under pressure and be more assertive.
- Facilitates concentration: The mind focuses on the task instead of worrying about others' judgment.
- Affects goals: Challenging goals are set instead of easy ones.
- Increases effort: Winners believe in their ability to overcome obstacles.
- Game strategies: You "play to win" instead of "play not to lose".
Build your Self-Confidence in 6 Steps
Self-confidence is not innate; it can be built with practice and planning. Do not rely on a single victory to feel confident.
Step 1: Set realistic performance goals
Create situations that allow you to experience initial success. Successful behavior increases confidence and generates a virtuous cycle.
Step 2: Act with confidence
Body language influences your mind. Keep your head up and shoulders back even after a mistake. If you walk discouraged, you will feel more discouraged.
Step 3: Think with confidence
Discard negative self-talk ("I can't") and replace it with instructional and motivational self-talk ("relax and focus").
Step 4: Imagine achieving success
Visualization increases the sense of capability. Use all the senses (vividness) to recreate success in your mind before it occurs.
Step 5: Mental control
Learn to manipulate your mental images to project what you want to perform instead of visually replaying your mistakes.
Step 6: Train hard physically
Being in the best possible shape is a solid foundation for self-confidence. There is a direct correlation between physical condition and belief in victory.
Your faith in success is an essential condition for achieving victory.
What techniques do you use to self-motivate? Tell us in the comments!
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