Mental Reps 002

The Barrier

You’ve identified a few performance outcomes you’d like to achieve. You are aware of the necessary steps to complete these goals, and you feel like you have the skills to do so; however, you are finding it difficult to begin. You realize you’re not feeling committed to the process, so you tell yourself you’ll start once you feel motivated enough.

The Breakdown

Many performers are unaware that motivation is not a black-and-white concept; it happens on a spectrum. The self-determination continuum spans from amotivation, a complete lack of desire to engage, to intrinsic motivation, engaging because you enjoy the task. Pit stops along the way include various types of motivation that are contingent on different factors. External regulation is rooted in rewards and punishments. Introjected regulation centers on the internal feelings of pride and guilt. Identified regulation is based upon a means to an end. Integrated regulation is driven from a part of who we are. Ideally, athletes and performers would compete from intrinsic motivation; however, their lives may have various influences that can impact their regulation. Learning how to maximize where you currently fall on the spectrum is a useful tool.

The Mental Rep

If you determine that your motivation is lacking, then determining where you are on the continuum can help. Ask yourself, and answer honestly, what is driving me in my competitive environment right now? Would rewarding myself for my effort help me connect with my goal (external)? Would holding myself accountable if I don’t push me harder (external)? Do I feel a sense of pride when I follow through with my commitments (introjection)? Will this action support me in the bigger picture of my goals (identification)? Is it a part of my character to do what I say I am going to do (integration)? Is my love of the game enough (intrinsic)? Placing yourself in a realistic category of regulation will give an appropriate framework for how to optimize your headspace and then build toward a more authentic place of enjoyment.

The Application

Imagine that you determine you’re not feeling as motivated as you usually do in your sport. This is negatively influencing how you train, how you recover, and ultimately how you perform. You assess that you currently feel driven by avoiding punishments from your coaches and loved ones who are invested in how you play. You decide to reframe toward rewarding yourself for the effort you give so that you can feel more enjoyment in your sport again. You decide to mark every time you train a specific skill outside of practice throughout the week, and if you do this at least 3 times, then you’ll reward yourself with a purposeful day off. You can tell this plan meets you where you are in your headspace, and you feel more motivated to stay accountable to your goal.