“Confidence is that feeling that you can do something (or that you know something) so well you don’t have to think about how to do it when you’re doing it. That skill or knowledge is in you, it’s part of you, and it will come out when needed if you let it.”
‐ Dr. Nate Zinsser
You win your “First Victory” bago ang isang mahalagang pagsubok, pagpupulong, o kumpetisyon when you are confident enough sa iyong kakayahan to stop telling yourself what to do and trust your training to carry you forward. Ang pagkakaroon ng gayong kumpiyansa ay nagsisimula sa pamamagitan ng pagbuo ng iyong mental bank account.
Build Up Your Mental Bank Account
Ang iyong isip ay nagpapanatili ng isang “bank account” of memories for the sport, craft, or profession you want to excel in. Lumalago ang balance ng iyong mental bank account kapag gumawa ka ng E.S.P. deposits. E.S.Ps are energizing and encouraging memories of quality effort, success, or progress.
Kapag ang iyong mental bank account ay puno ng E.S.Ps, nakakaramdam ka ng kumpiyansa at naglalakad nang may pagmamayabang (in a good way). Ngunit kapag mababa ang balanse ng iyong mental bank account, you experience self‐doubt and panic when a performance is not going well. Sa kabutihang palad, araw-araw ay may pagkakataon tayong gumawa ng E.S.P. deposits into your mental bank account and become “rich” with confidence.
A confident tennis player deposits E.S.Ps sa kanyang mental bank account sa pamamagitan ng pagpikit ng kanyang mga mata sa gabi at pagtatanong sa kanyang sarili: “Where did I put forth quality effort today?”
She thinks back to when she dug deep to finish that extra bench‐press rep at the gym. Saglit niyang pinag-isipan ito, sinusubukang maramdaman ang parehong kagalakan na naramdaman niya at gawing makulay ang sandaling ito hangga’t maaari upang maitago ang alaala sa kanyang isipan. Pagkatapos ay iniisip niya, “Ano ang tagumpay ko dahil sa aking pagsisikap?” at naaalaala ang pagkumpleto ng five-set bench-press exercise and revisits the pride she felt in that moment.
Sa wakas, iniisip niya, “What progress did I make as a result of my effort?” Isinaalang-alang niya how she increased her strength and how her increased strength will improve her tennis serve.
Kung ang dalawang competitors ay gumawa ng similar effort, have identical successes, and make the same progress, but one competitor chooses not to highlight their effort, success, or progress each day, ang kanilang mental bank account will feel lower, at ang kanilang performance ay maaapektuhan ng pagdududa sa sarili. Build up your mental bank account sa pamamagitan ng getting into bed each night, pag-isipan ang oras na ginugul mo sa field na gusto mong maging mahusay, at tanungin:
- “Where did I put forth quality effort today?”
- “What success did I have due to my effort?”
- “What progress did I make as a result of my effort?”
Trigger Total Confidence
Habang lumalapit ka sa isang pagganap na may pakiramdam na ang iyong mental bank account ay puno ng mga alaala ng kalidad ng pagsisikap, tagumpay, at pag-unlad, handa kang maghatid ng isang confident performance. Ngayon, kailangan mo ng tamang pre-performance routine upang ma-trigger ang “complete confidence” and kill any nervous mental chatter. Itinuro ni Dr. Nate Zinsser sa kanyang mga elite performers ang isang simpleng three-step pre-performance routine na tinatawag na C-B-A:
Cue your conviction:
Bumuo ng isang phrase na makakatulong sa iyo to fall in love with your performance butterflies and convert nervous energy into pure excitement.
Sagutin ang sumusunod na tanong: What would you think to yourself in the moments before a competition if you were eager to show the world how great you were? In the book, a quarterback tells himself: “Do it like you know it!” A marathon runner tells herself: “Time to cruise!”
Breathe your body:
Paganahin ang iyong breathing muscles by pushing down and into your belly as you inhale, and then up and in through your rib cage as you exhale. As you work your breathing muscles, mararamdaman mong kontrolado mo ang iyong mental na estado.
And as Belisa Vranich writes in her book Breathing for Warriors, “Focusing on my breathing means that I can let my body tap into what it knows and has practiced without my brain interrupting.”
Attach your attention:
Pumili ng isang bagay sa loob ng iyong performance to be deeply curious about – tulad ng pace and rhythm of the words coming out of your mouth nagbibigay ka ng isang presentation, how the guitar strings feel on your fingers habang tumutugtog ka, o ang paggalaw ng tennis ball as your opponent tosses it in the air before serving to you.
Nang naglaro si Tiger Woods ng kanyang pinakamahusay na golf sa pagitan ng 2000‐2003, sinabi niya sa isang documentary filmmaker that he often became so “entrenched” and so “engrossed” on a shot that all background noise and self‐conscious thought disappeared. He said, “It’s almost as if I get out of the way…and my subconscious takes over.“
After attaching your attention to a target inside your performance, hayaan ang iyong subconscious to drive your performance at tanggapin lahat ng resulta. Ang pag-iisip sa iyong mga pagkakamali and berating yourself for poor results depletes your mental bank account and erases the confidence you built up with quality effort, success, and progress reflection.
Samakatuwid, thrive for perfection but quickly accept imperfections dahil ikaw ay isang imperfect human and beating yourself up is counterproductive.
Author: The Pinoy Engineer
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