This One Activity Can Increase Your Mental Performance Exponentially

Tools & Resources to Elevate Your Growth

Resilience is built with the right tools, practices, and support systems. Here are some resources to help you strengthen your mind, body, and emotional well-being:

• The Movement Memo by Eric Hinman: Stay inspired with Eric Hinman’s Movement Memo newsletter, packed with actionable tips on performance, recovery, and mindset. Read more here.

• SunTheanine for Mental Clarity: Support your mental clarity and relaxation with this non-sedating supplement—perfect for managing stress while staying sharp. Learn more here.

• Trace Minerals Magnesium Glycinate Capsules: Boost recovery and relaxation with this premium magnesium supplement, an essential tool for calming your body and mind. Explore here.

• Cold Exposure Made Simple – The Pod Company: Take your resilience practice to the next level with The Pod Company Cold Plunge. Cold plunges train your body to handle stress, boost focus, and build confidence.

• Fuel Your Mornings – Lifeboost Coffee: Energize your resilience routine with Lifeboost Coffee. Organic, low-acid, and rich in flavor—this clean energy boost keeps you sharp and ready for anything.

• BetterHelp Online Therapy: Resilience is about knowing when to seek support. Talk to a licensed therapist through BetterHelp for professional guidance in managing stress, building emotional strength, and navigating life’s challenges.

• Eric Hinman on Recovery & Resilience: Gain valuable insights on recovery and resilience by watching Eric Hinman’s talk. Watch it here.

• The Power of Cold Exposure: Discover how cold therapy builds both physical and mental resilience in this insightful video. Watch it here.

What is Visualization and Mental Imagery?

Visualization is the practice of mentally rehearsing success before it happens. It’s a way to train your brain to respond under pressure with confidence and precision.

It’s not just for athletes—it works for anyone who wants to sharpen their mental edge:

• Athletes – Visualizing themselves executing skills before game time.

• Students – Seeing themselves confidently answering test questions or delivering presentations.

• Parents – Preparing for difficult conversations with their kids.

• Professionals – Rehearsing negotiations, speeches, or leadership moments.

• High Achievers – Strengthening their ability to see and create success before it happens.

Your brain can’t tell the difference between a real experience and a vividly imagined one. That’s why mental imagery helps reinforce skills, boost confidence, and prepare for high-pressure moments before they happen.

The Science Behind Mental Imagery

How Does It Work?

When you visualize something, your brain fires the same neural pathways as if you were actually doing it. Studies show that athletes who mentally rehearse their sport see nearly the same level of improvement as those who physically train.

Real-World Examples

• Athletes: Olympians use visualization before competitions to improve reaction time and execution.

• Students: Studies show students who visualize success before a test perform better.

• Professionals: CEOs rehearse major decisions and speeches before executing them.

• Surgeons: Many top surgeons visualize performing procedures before stepping into the operating room.

Mental imagery helps improve performance, regulate emotions, and increase confidence in any situation.

Your 10-Minute Daily Visualization Routine

This routine works for anyone—athletes, students, parents, professionals, and high achievers. Here’s how to do it:

1. Find a Quiet Space

• Sit comfortably or lie down in a place with no distractions.

2. Controlled Breathing

• Inhale for 6 seconds, hold for 2 seconds, exhale for 8 seconds.

• Repeat for a full minute to center your mind.

3. Body Scan Relaxation (Adapted from The Ball Mental Imagery Script)

• Shift your focus from head to toe, relaxing each muscle group.

• Release tension and settle into a calm, focused state.

4. Affirmation Training (Repeat 2-3 times in your mind)

• I perform with confidence and clarity.

• I am prepared and focused in every situation.

• I trust my preparation and take action with precision.

5. Mental Recall of Success

• Replay past great performances, strong moments, or proud achievements in vivid detail.

• See yourself executing perfectly, feel the emotions of success, and hear the sounds around you.

6. Future Visualization – Rehearsing an Upcoming Event

• Athletes: See yourself making game-changing plays, overcoming adversity, and finishing strong.

• Students: Picture confidently answering questions and acing an exam.

• Parents: Imagine handling a tough conversation with patience and clarity.

• Professionals: Visualize leading a meeting, nailing a presentation, or negotiating with authority.

• High Achievers: See yourself achieving your next major milestone and stepping into the best version of yourself.

7. Re-Emergence

• Take one last deep breath, slowly transition back, and carry that locked-in mindset with you.

Make Visualization Work for YOU

No matter what you’re trying to improve—your athletic performance, test-taking confidence, leadership ability, parenting patience, or overall mindset—this 10-minute daily visualization routine will help you:

✅ Strengthen your mental focus and confidence
✅ Improve emotional regulation under pressure
✅ Rewire your brain to expect and execute success

The best part? It works in every area of life.

Your Challenge: Try this routine for 7 days.

• Track how you feel.

• Notice how your confidence grows.

• Observe how much clearer and more prepared you are.

Then, reply to this email and let me know:
How did visualization impact your performance?

I’d love to hear your experience.

If you’re looking to improve your mental clarity, performance, or overall wellness through sport psychology principles, I’d love to help you on your journey. Whether you’re an athlete, a parent, or simply someone looking to get your life back on track, I offer coaching that combines mental performance strategies with real-world, practical advice.

Click the link below ⬇️

Tools & Resources to Elevate Your Growth

Resilience is built with the right tools, practices, and support systems. Here are some resources to help you strengthen your mind, body, and emotional well-being:

• The Movement Memo by Eric Hinman: Stay inspired with Eric Hinman’s Movement Memo newsletter, packed with actionable tips on performance, recovery, and mindset. Read more here.

• SunTheanine for Mental Clarity: Support your mental clarity and relaxation with this non-sedating supplement—perfect for managing stress while staying sharp. Learn more here.

• Trace Minerals Magnesium Glycinate Capsules: Boost recovery and relaxation with this premium magnesium supplement, an essential tool for calming your body and mind. Explore here.

• Cold Exposure Made Simple – The Pod Company: Take your resilience practice to the next level with The Pod Company Cold Plunge. Cold plunges train your body to handle stress, boost focus, and build confidence.

• Fuel Your Mornings – Lifeboost Coffee: Energize your resilience routine with Lifeboost Coffee. Organic, low-acid, and rich in flavor—this clean energy boost keeps you sharp and ready for anything.

• BetterHelp Online Therapy: Resilience is about knowing when to seek support. Talk to a licensed therapist through BetterHelp for professional guidance in managing stress, building emotional strength, and navigating life’s challenges.

• Eric Hinman on Recovery & Resilience: Gain valuable insights on recovery and resilience by watching Eric Hinman’s talk. Watch it here.

• The Power of Cold Exposure: Discover how cold therapy builds both physical and mental resilience in this insightful video. Watch it here.