Goal Setting
This type of goal describes one’s desired end-result
What is an outcome goal?
When belly breathing, extending this part of the breath helps activate the body’s relaxation response
What is the exhale?
This type of self-talk is used to boost confidence, effort, and mood
What is motivational self-talk?
When engaging in mental imagery, it is important to use all 5 of these, in order to create more vivid, realistic images. Imagining these with great detail activates more brain areas, strengthens emotional connections, and improves memory.
What are senses?
This is the intentional practice of focusing on the present moment, observing your thoughts, feelings, bodily sensations, and surroundings without judgment
What is mindfulness?
These types of goals are specific actions, behaviors, and strategies for execution
What are process goals?
This breathing technique, which can also be called “belly breathing” or “low & slow breathing,” involves expanding the belly on the inhale (rather than the chest) to increase oxygen intake, lower heart rate, reduce stress, and promote recovery
What is diaphragmatic breathing?
This type of self-talk provides specific cues for task execution, guiding technique and focus
What is instructional self-talk?
This V-word is often used interchangeably for the word imagery, but differs slightly in that it focuses mainly on creating mental pictures (seeing), while true imagery is a multisensory experience
What is visualization?
This occurs when one’s focus narrows intensely on a perceived threat or problem, causing their awareness of other details to fade as a result of the brain's "fight-or-flight" stress response
What is tunnel vision?
These types of goals are measurable achievement standards that help track progress
What are performance goals?
This part of the nervous system triggers the "fight-or-flight" response, preparing the body for intense physical activity or stressful situations by increasing heart rate, blood pressure, and breathing
What is the sympathetic nervous system?
These verbal signals are mental shortcuts that help align one's thoughts with desired actions
What are cue words?
This type of imagery perspective, which is most effective for boosting performance, involves seeing yourself perform through your own eyes, like having a camera on your forehead.
What is first-person (internal) imagery?
This type of attention involves choosing from many factors and focusing only on the one that you want while filtering out distractions
What is selective attention?
This 5-letter acronym is used to create clear objectives when goal setting
What are S.M.A.R.T. goals? (Specific, Measurable, Attainable, Relevant, Time-bound)
Peak performance occurs at a unique "sweet spot" of arousal (energy/anxiety) for each person, not a universal level. This is known as one’s “iZoF,” which stands for this
What is the Individual Zone of Optimal Functioning?
This R-word describes a psychological technique used to intentionally change the way a situation is viewed in order to alter one's emotional and behavioral responses, helping them become more resilient
What is reframing?
This describes the brain’s ability to change itself. Imagery leverages this by engaging the same neural circuits as real actions.
What is neuroplasticity?
W.I.N. is an acronym that helps redirect one’s focus to the present. It stands for:
What’s Important Now?