6 Tips to Improve Your Performance Through Mindfulness

Whether you are involved in competitive sport or just starting out of a fitness journey introducing mindfulness into your training/exercise routine is a great way to improve your experience and performance, ultimately getting a better results.

While being consistent training and following a balanced diet of nutritious foods needs to be a priority mindfulness is gaining recognition for its impact on performance and wellbeing.

Mindfulness began in ancient traditions such as yoga and meditation but now offers a powerful tool to complement training programs for sporting performance as well as everyday athletes.

Understanding Mindfulness

Mindfulness requires being present and engaged in the moment. It involves developing awareness of our own thoughts, emotions and sensations while being present. In the context of sport and performance, mindfulness enables athletes to tune into their bodies and improve their focus to find their flow state. Introducing tiny mindfulness habits can improve self regulation to stress and anxiety related to performance pressure or the stress from everyday life, ultimately resulting in improved outcomes.

Here are 6 tips on how to start.

1. Set the intention: At the beginning of every session set an intention for what you want to achieve and focus on. This will give your training more direction and help to keep you motivated with a sense of purpose.

2. Avoid distractions: Minimising distractions will help you maintain focus. Try to reduce unrelated conversations and stop checking your phone to help you move well.

3. Focus on breath: Paying attention to your breath as you move can help you control movements and help you stay centered and balanced.

4. Listen to your body: Pay attention to how your body feels as you move. Be mindful of how the movement/exercise feels different as you warm up or move through more repetitions. Are there signs of discomfort? Do the niggles ease after a 5-6 reps? Do you feel stronger on the second set? Do you need to go slightly heavier with the weight.

5. Be present in the moment: Concentrate on what you’re feeling as you move rather than letting your mind wander off task. Let go of errors and worring abaout what might happen. Being present helps you stay engaged in what you are doing, improving focus leading to better results.

6. Practice Gratitude: Practicing gratitude has numerous positive effects on wellbeing, particularly with improving health and performance outcomes. Take a moment to appreciate your body’s capabilities.

   Gratitude prompts might be

   1. What element of your sport are you grateful for?

   2. Who has been most supportive or a great mentor?

   3. Reflect on challenges you have experienced at training.

   4. Reflect on challenges you have experienced in competition.

   5. What positive outcomes have resulted in your sacrifices and compromises so far?

   6. Reflect on the sense of fulfilment your experience from your sport.

When looking for a competitive edge or striving for excellence embracing mindfulness can unlock untapped potential. Whether you are a youth athlete aiming for state and national teams, semi professional or involved in sport for the community, introducing mindfulness into your training routine can lead to profound improvements in your performance and overall wellbeing. Start by taking a deep breath, stay present and take your performance to the next level by being a more mindful athlete.