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Updated: Jan 11

I had the honor to support olympic biathletes with mental training. Let me share 3 key points with you that you can learn from athletes:

1. SLEEP You wonder why you can’t stick to your plans or workout plan? There is a big chance your body is just too tired. Athletes pay detailed attention to recovering and resting their whole body and mind, so they feel recharged and ready for the next training or competition. Make sleep a top priority, and even start with resting for a few minutes before a training, if you can. It is a way of respecting yourself, and most importantly you are respecting your body for how it carries you through a training or life! Allow your body and mind to rest more, and it will help you gain energy, motivation and a winning mindset!

2. SIMULATE THE PROCESS AND GOAL On the way to your goal of winning a competition or giving a big presentation at work, you will face challenges and maybe unexpected last minute changes. In order to stay in a positive mindset, you need to train your biggest muscle: your brain. One way of doing this, is by simulating and mentally practicing every step you need to do to reach your goal, as well as how you want to feel during your performance. You do this by closing your eyes and experiencing it, as if you were right in the moment. To the brain, simulating and doing are the same. And, you can do it too! If you know how to use this tool for yourself, and practice this over and over again, by the time you are competing or presenting, you can trust that your body knows what to do! Then it´s time to just let go and have fun!

YOU can try this with any goal: Be very clear about your goal. Write down the exact detailed steps you need to do, and how you want to feel to reach your goal. Then, record it on your phone. In the months/weeks/days before the event, lay down every day, and allow yourself to experience your routine as if it was real. You will use past tense, as if it already happened, but it is important to pay attention to all senses in the moment of practicing (really see, feel, hear, smell, taste, experience it). For example, if you are preparing for a big presentation, write down something like: I got up in the morning and felt calm, relaxed, and fresh. I enjoyed a healthy breakfast and got ready for work. Before the presentation I took a few moments to focus on my breathing, and I felt full of energy and ready to share my message. I started my presentation with a big, warm smile, delivered my points full of confidence, and inspired the audience. I paid attention to the audience and their energy level, ..." Dream! Go wild! And write down the best case scenario, so you focus on the positive and have something to go back to in case of unexpected moments or challenges during the presentation.

3. A COACH FOR DAILY ACCOUNTABILITY Every top athlete has a coach, or even a team of coaches. If you want to be good at something, you need someone who supports you, gives you feedback, motivates, and holds you accountable on a daily basis. Someone who is there, when you feel like you were not able to give your very best and feel disappointment or frustration. Someone who puts things in perspective, believes in you, and reminds you of who you truly are, and what you are able to do! Your coach will help you get "back on your track", by lifting you up, or grounding you, depending on what you need. A coach checks in with you on a regular (daily) basis to see what you need, and is trained to offer you new, personalized techniques, so you can improve, grow and get the results you want!

If you believe Bill Gates (and myself :) ), you need a coach too. Try coaching to improve your personal development and communication skills. If you have questions, share them with me:


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