It’s middle school science project time. And if you live in this house, you have two options on topics. Biomedical research or mental performance. If you were a typical 12-year-old boy, what would you choose?
Bingo! Mental performance, it is. I’m not sure where we would start with biomedical research, so I am pleased with the choice.
I think the choice was swayed by our recent project of connecting new “strings” to the washers I use in a demonstration of the power of your thoughts. When one is lying around on the table, Jensen often picks it up and “makes it move” with his thoughts!
This task led us down the “how negative thoughts affect your performance” path for a while, but this kid isn’t a negative nelly by nature, so we quickly pivoted to the reason that washer moves and landed on a study of the benefits of mental imagery, which I call mental rehearsal, and performance.
This is a common topic in these Tips, but I have a renewed sense of urgency to share the efficacy and benefits of this tool after this weekend’s middle school research on the topic.
If this was a persuasive speech, my call to action would be to start implementing mental rehearsal TODAY!
I often wonder what keeps people from using mental rehearsal. Then I think about how I use
it…and when I don’t. Often, it’s thinking we need to do too much, don’t have the time or it comes down to the discipline of focusing on what we want!
But this tool isn’t as complicated as we make it out to be. Yes, it takes discipline, just like anything else we do to be our best. But, if you’ve ever caught yourself daydreaming about hitting the perfect shot, nailing a big presentation or executing the exact play that will win the game, that’s it.
That’s how simple mental rehearsal can be.
Now, imagine if you could harness the power of this tool you’ve been using since you played football in your backyard in full gear, of course (at least that’s how we played in my backyard) and turn it into a high-powered performance tool, one that improves confidence, skill execution, strategic decision-making and even motor control.
Sounds like something we should be using every single day, right?
Science says we should.
And since science is real, so are the fMRI scans that show that the same brain regions activate when we vividly imagine a movement as when we physically execute it. Research has demonstrated that athletes who practice mental rehearsal improve their performance just as much—and sometimes more—than those who only physically train.
What are the benefits found in some of the most compelling research findings on mental rehearsal?
It kicks up our confidence! This is Power Move #1 in action: choosing one thought over another! Mental rehearsal increases self-belief, which directly impacts performance. If we’ve already "seen" ourselves succeed, our brain is more likely to follow through with the behaviors that lead us toward that outcome. We don’t control outcomes. But we do influence them…and to influence them in the way we want them to go, we need to do what it takes to win!
It helps us learn more quickly! Motor learning studies show that combining mental practice with physical reps leads to greater skill retention and refinement. The mental images we create allow us to identify patterns, better understand complex concepts, connect different pieces of information and encode them more effectively into our long-term memory which leads to faster comprehension and better recall.
It helps us plan our attack! This is Power Move #2: our response-ability in action! Athletes who visualize game situations improve their decision-making under pressure. This applies to business leaders and students as well. Mentally rehearsing scenarios helps us think faster when the real moment arrives. The blueprints have been sent during rehearsal, and we are primed to move. As Drew Brees said, “I have the answers to the test before the test!”
It helps us keep moving, even when we can’t move! Even when we are sidelined, mental rehearsal has been shown to prevent skill regression by keeping neural pathways engaged, lessens muscle atrophy and can go as far as INCREASING strength! Amazing!
And we can’t forget Power Move #3: it helps us manage our state! Athletes, students, and performers who mentally rehearse staying calm in high-pressure situations are better at managing stress and refocusing after setbacks. How? We’ve been there before. We’ve experienced this emotion, this environment, this pressure and we’ve watched ourselves walk through it. We may feel the nerves, but we’ve managed them and have a plan and framework for doing it again!
The power of this tool transcends well beyond athletics. It’s an everyday tool!
It may seem as if we have the corner on the market because we hear about athletes rehearsing making free throws, executing plays, handling high-pressure moments or even feeling strong and confident before a game. The power doesn’t stop there!
When a little boy in this house has split lips from the dry winter conditions or after he bites his lip, he, as a musician mentally practices his pieces, building muscle memory without touching his trombone!
As I discussed at the USASF National Convention this past summer, dancers can mentally rehearse routines, reinforcing movement patterns.
What about students? Be it in a classroom, in practice or a new employee, all can rehearse confidently delivering presentations, recalling information for tests or problem-solving under pressure.
And let’s not leave out those back to work in the office these days. Business leaders can mentally rehearse negotiations, public speaking and even daily interactions to improve their presence and decision-making.
Now that we know the science, let’s talk about how to use it effectively. Here are some research-backed ways to implement mental imagery into your daily routine.
It’s time to be specific…and vivid! The more detailed your mental imagery, the better. Instead of just picturing yourself making a shot, imagine the grip of the ball, the arc of the shot, the feeling of confidence and the sound of the swish…or the hum of the lights, the type of mic you’ll use or the layout of the room.
Don’t just "see” it, hear it, and even smell it. As Brian Harrison, head baseball coach at Baldwin Wallace University, perennial World Series contender says, “See it, Feel it, Do it!” If you’re rehearsing a big game, imagine the texture of the turf, the noise of the crowd, and even the sweat on your skin. This activates more areas of the brain, making the imagery more effective.
Our brain learns from both success and failure, but for confidence building, focus on successful outcomes. If you’re visualizing a high-pressure shot, picture it going in every single time. Be like former Indian and Dodger, Manny Rameriez, and watch yourself pound the ball before the game. Why would you watch yourself do anything different to get your brain and body primed to perform?
This isn’t just for big moments. It’s time to integrate it into our daily routine. Whether before practice, before bed or in transition moments, taking even a few minutes a day can create a lasting impact. Even if those minutes aren’t consecutive!!
The real magic happens when we combine mental and physical reps. Studies show that those who mentally rehearse skills before practicing them physically improve faster than those who just practice.
And finally, we can set ourselves up for success by tying visualization into our pre-game or pre-performance routines. Imagine yourself excelling before you even step onto the court, field, or stage. As my former assistant, Amy Kyler yelled out to the field when we were at CSU, “This is no time to start thinking”, so let’s make the last thought before we perform one where we see ourselves being great. Then it’s time for trust mode.
If you’re a coach, leader, or performer and you aren’t using mental imagery regularly, you’re leaving performance on the table. The best athletes, musicians, and business professionals don’t just hope for success, they see it happening first.
Mental rehearsal is a free, powerful, and scientifically backed tool that can take your performance from good to great in any field. So, the next time you step onto the field, walk into a meeting, or prepare for a big moment, take a second to see it first. Your brain is already setting you up for success.
And here’s my call to action! For the next 7 days, dedicate a few minutes daily to mental rehearsal before practice, performance or a big task. Track your results. You may be surprised at how much "seeing it" changes your ability to do it! Soon, my son will have his data to back this up, too!
Manage the moments!
Julie
P.S. I have a 3-part mental rehearsal program to get your team up to speed using this powerful tool.
Send me a text at 234-206-0946 or an email at juliej@ssbperformance.com and schedule a call to see how we can enhance your program’s mental approach!
Julie Jones
Mental Performance Coach
SSB Performance
juliej@ssbperformance.com • 234-206-0946
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