Goal Setting
What are the two TIME FRAMES we use to set goals?
Short term goals & long term goals
What are the two motivation factors?
Intrinsic (internal) & Extrinsic (external)
What are triggers/stressors?
A stimulus (experience/thing) that elicits a strong and intense reaction either physically, emotionally, or both.
What is the flow state?
Intense focus and concentration, fully immersed in a task, lack of self-judgement, actions feel automatic, time warped (either fast or slow), less thinking--more intuition
What is self-confidence?
The ability or the belief to believe in yourself that you can accomplish any task, no matter the odds, the difficulty or the adversity.
If I want my goals to represent the future (months+) I use...
Long term goals
EX: I am motivated to train because I want to get better.
Intrinsic (internal) motivation
What are some techniques for stress relief? (Name 2)
Feel your emotions, box breathing, progressive muscle relaxation, visualization, journaling...
Flow triggers (Name 3)
Clear goals, feedback, challenge-skill balance, concentration, curiosity/passion/purpose, risk/high consequences
The KEY to confidence is ________________
Repetition--doing it so many times it becomes engraved into you & muscle memory
What are the two goal strategies?
SMART Goals & Stretch Goals
EX: I want to do well in tournaments to impress my parents and coaches.
Extrinsic (external) motivation
Name 2 types of triggers/stressors?
Sensory & environmental, emotional & psychological, social & relational, event-based & situational triggers
What are tools to get into the focus state? (Name 2)
Distraction logs, focus journals, Mindfulness drills (5-4-3-2-1, name the thought, breathing, or body scan)
What are personal affirmations?
A positive, short statement repeated that builds self-worth, improves mindset, and challenges negative thinking.
What do you use if you need a clear action plan and structured framework?
SMART Goals
Name 3 extrinsic (external) motivators.
Grades, points, money, prizes, career, exams, trophies, etc...
Feeling overwhelmed or judged is a ________ trigger.
Emotional & psychological
Focus training involves 3 steps known as CRR, which is cue, routine AND ________
Reward
Name the 3 steps in developing personal affirmations.
Identify goals/negative thoughts, craft your affirmation, and practice your affirmation.
What do you use if you need inspiration and look at the big picture?
Stretch Goals
Lack of motivation is a warning sign for...
BURNOUT
Being criticized by other is a __________ trigger.
Social & relational
A sequence of steps followed to enter the flow state is called _________
Routine
To reframe negative self-talk we use the 3 Cs (Catch it, challenge the thought, AND _____________
Compassion