On Saturday Night Live a few years ago, there was a character named Stuart Smalley, played by Al Franken, who closed his skit each time with the affirmations, "I'm good enough. I'm smart enough and gosh darn it, people like me!" The audience would ripple with laughter.
Although all the success books talk about using affirmations to increase positive thinking, most of us don't follow through with the standard protocol needed to make affirmations work. Why? I suspect that there are a couple of reasons; 1) because most people don't know how to create proper affirmations and 2) there is a natural resistance that makes practicing affirmations feel uncomfortable or downright ridiculous. No one wants to continue doing something that makes them uncomfortable. In other words we mentally resist changing how we think of ourselves and what's possible in our lives. Old habits die hard and they put up a fight first!
As a therapist, I've not been a fan of affirmations because my clients were heavily resistant to doing them. It was hard for me to "sell" them on the ideas because I was ambivalent about them myself until I learned EFT (Emotional Freedom Technique). For those of you who've read my column regularly, you know that EFT is a form of psychological acupressure, used to remove negative emotional states, such as fear, anxiety, anger, shame and guilt. I think of it as an "erasure" for negative feelings, stress and tension.
One of the things that EFT does is remove psychological resistance to new ideas, so I decided to try an experiment. I wanted to test to see if I could use EFT to "install" positive beliefs using affirmations. As with many techniques I recommend to clients, I try them out myself first. So I made a list of about 20 affirmations that I didn't currently believe. I also threw in a few that I never thought I'd believe, like, "Large sums of money come to me quickly and easily." I recorded all of these affirmations and burned a CD, so I could play them in the car. As I began repeating the affirmations, I used the EFT tapping to remove any psychological resistance to accepting the positive thoughts.
Now, here's where it gets wild. Within only a few weeks of occasional use of the CD and EFT combination, I noticed that I truly accepted about 85% of the new beliefs. That was amazing to me. And, it gets better! Things started to manifest.
Out of the blue, several thousand dollars came to me in the form of an unexpected inheritance and a couple of refund checks from insurance carriers. This past spring I signed a contract with a single client in my other business for twice the money that I usually make in an entire year from all my clients in that business. Although these results seem miraculous, this is what is predicted to happen when you change your thoughts and expectations about what is possible. My test was a huge success.
Here's the most recent experiment I tried using EFT to create positive expectations and positive results. I've never been on a golf course in my life and only held a golf club in my hand once before -- on a putt-putt golf course. Last weekend I was at a networking meeting that combined a luncheon and a golf lesson afterwards. Since I knew the power of EFT to assist athletes improve their performance in almost any sport, I decided to do alittle EFT tapping before my golf lesson. I focused on removing my nervousness and neutralized the fear that I wouldn't be able to chip well and would end up looking like a fool.
After the pro showed me how to hold the club, take my stance, address the ball and follow through to chip from the rough onto the green, I started chipping. No, lie....3 balls hit the flag. The majority of the rest were within 6 inches of the cup. Not having golfed before, I watched the shots and listened to the comments of those players who did. I heard a flurry of frustrations, comments about the club and the effects of the heat on their concentration. Their shots were all over the place.
In my mind, I was having a great time because after each shot, I thought, "that was good. The next will be better." I'd correct my stance and swing and off we'd go. Before I used the EFT I wanted just to avoid embarrassment. Afterwards I was thinking, "what a fun game!" and looking forward to my next lesson. That was another miracle to me. I am eager to work with other athletes using EFT to improve their mental game.
10 Golfers Wanted! Do you want to knock strokes off your golf game? Participate in our FREE study. Learn to relax and remove self-doubt in your game using EFT. Call 618-549-5935 to sign up.
Annette Vaillancourt, Ph.D. - Corporate Trainer and Motivational Speaker
EnterTraining Seminars: "We Learn You Good!"
Peak Performance, Stress in the Workplace, Communication and Conflict Resolution Skills
1-877-549-7681
Showing posts with label Peak Performance. Show all posts
Showing posts with label Peak Performance. Show all posts
Aug 11, 2008
Apr 14, 2008
The Secret to Peak Performance
Lately psychologists have become interested in positive psychology and peak performance states, instead of just the study of mental illness and stress related problems. By studying human potential, instead of focusing solely on human frailty and illness, we get a perspective that suggests ways and techniques which expand and optimize human life, instead of just providing a form of damage control or remediation.
I recently returned from a workshop sponsored by Harvard Medical School and held at Esalen Institute in beautiful Big Sur, California. The title of the workshop was “Enhancing Peak Performance in Art, Sports, and the Worksite.” What was new and interesting about the workshop was the addition of practices drawn directly from Eastern meditative practices. The presenter, Dr. Daniel Brown, had studied mediation in Tibet and Burma for 10 years and cited research studies on the abilities of advanced meditators.
In the West, we think of peak performance as episodic, the ability to do something, such as play a sport, at a high level for a limited amount of time. For example, as baseball player may have a hitting streak that eventually dies away or turns into the opposite of a peak performance, which would be a batting slump. The focus in the West is on the doing and the outcome. The Eastern perspective considers peak performance as a state of Being in excellence all the time, i.e. in a state of mastery. Zen archers, who are masters of there sport because they are masters of themselves, would be an example of that.
It’s interesting to look at the qualities of peak performance states, or being “in the zone” or in “flow.” It is an effortless, joyful, intensely focused state of consciousness characterized by self-forgetting, moment by moment awareness, time and/or sensory distortion, a sense of total control of the situation, and the perfect match of skill and challenge. Although you cannot make “flow” happen, you can increase the likelihood through training, preparation and self-discipline. The minimum requirements to achieve a peak performance state are the ability to 1) use a native talent, 2) focus one’s attention and tune out distractions, 3) find a new challenge in the situation that “raises your game,” 4) use mental imagery for rehearsal of optimal performance, 5) achieve the positive mental and calm emotional tone, 6) maintain a high level of motivation, and 7) be self-correcting.
Common blocks to peak performance include anxiety, negative self-talk, worry, self-limiting belief, low expectations and irrational beliefs, like “I can never win.” All of these blocks can be addressed through a variety of therapeutic techniques. Other aspects of preparation can by strengthened by techniques taken from hypnosis, mental imagery, and meditation practice, including training of concentration and awareness.
The contrast between how we in the West view peak performance and how it is viewed in the East was of primary interest to me, as it fell within a discipline he called “virtues of character and mind.” He described how many of our celebrity athletes, like a Kobe Bryant and movie stars, like Robert Downey, Jr., have amazing natural talent, that with training has been honed to a high level, but they lack the character and mental training that would allow them to have sustained a high level of performance over time. Consequently, they get into trouble with the law and jeopardize their careers. The star fades just as quickly as it had risen. The closest we have to the training of “virtues of character” in the West is Stephen Covey’s book, The 7 Habits of Highly Effective People.
What are these “virtues of character and mind” that differentiate the highly talented peak performers from the true master and how can we learn them? Here’s a partial list culled for multiple sources: trust, courage, commitment, sense of purpose, light-heartedness, curiosity, generosity of spirit, patience, equanimity, resourcefulness, integrity, humility, empathy, compassion, honesty, loving kindness, and self-efficacy. Sounds like all the qualities we’re supposed to develop from spiritual practices, doesn’t it? Obviously these character virtues don’t happen over night, but the good news is that they can be cultivated with perseverance and self-discipline.
Dr. Brown said that in Tibetan culture the main way to cultivate these virtues of mind is through visualization. Here’s an exercise he suggested. Try coming up with an ideal role model or person who you think poses or exemplifies a desire virtue or strength you wish to acquire. Perhaps, you want to cultivate humility and you use Mother Theresa as your role model. Using imagery, get into a relaxed state and mentally bring that person before you until you can feel their presence. Then imagine a scene or activity where this person is manifesting this quality as their strength. Observe what they are doing. Then imagine them in a different situation manifesting the same strength. Again, observe what they are doing. Now imagine that quality is placed in a bubble of light that floats towards you, hovers over your head and slowly descends into your body and moves down from your head to stop in your heart. Feel that bubble of light filled with that wonderful quality burst open and spread in all directions from within your heart. You become that quality. Then imagine yourself in different life scenes having this strength and manifesting this quality.
It’s exciting me to learn about what is possible and what abilities can be expanded through the use of psychological techniques.
What area of your life do you want to take to the next level?
Annette Vaillancourt, Ph.D. - Corporate Trainer and Motivational Speaker
EnterTraining Seminars: "We Learn You Good!"
Peak Performance, Stress in the Workplace, Communication and Conflict Resolution Skills
1-877-549-7681
I recently returned from a workshop sponsored by Harvard Medical School and held at Esalen Institute in beautiful Big Sur, California. The title of the workshop was “Enhancing Peak Performance in Art, Sports, and the Worksite.” What was new and interesting about the workshop was the addition of practices drawn directly from Eastern meditative practices. The presenter, Dr. Daniel Brown, had studied mediation in Tibet and Burma for 10 years and cited research studies on the abilities of advanced meditators.
In the West, we think of peak performance as episodic, the ability to do something, such as play a sport, at a high level for a limited amount of time. For example, as baseball player may have a hitting streak that eventually dies away or turns into the opposite of a peak performance, which would be a batting slump. The focus in the West is on the doing and the outcome. The Eastern perspective considers peak performance as a state of Being in excellence all the time, i.e. in a state of mastery. Zen archers, who are masters of there sport because they are masters of themselves, would be an example of that.
It’s interesting to look at the qualities of peak performance states, or being “in the zone” or in “flow.” It is an effortless, joyful, intensely focused state of consciousness characterized by self-forgetting, moment by moment awareness, time and/or sensory distortion, a sense of total control of the situation, and the perfect match of skill and challenge. Although you cannot make “flow” happen, you can increase the likelihood through training, preparation and self-discipline. The minimum requirements to achieve a peak performance state are the ability to 1) use a native talent, 2) focus one’s attention and tune out distractions, 3) find a new challenge in the situation that “raises your game,” 4) use mental imagery for rehearsal of optimal performance, 5) achieve the positive mental and calm emotional tone, 6) maintain a high level of motivation, and 7) be self-correcting.
Common blocks to peak performance include anxiety, negative self-talk, worry, self-limiting belief, low expectations and irrational beliefs, like “I can never win.” All of these blocks can be addressed through a variety of therapeutic techniques. Other aspects of preparation can by strengthened by techniques taken from hypnosis, mental imagery, and meditation practice, including training of concentration and awareness.
The contrast between how we in the West view peak performance and how it is viewed in the East was of primary interest to me, as it fell within a discipline he called “virtues of character and mind.” He described how many of our celebrity athletes, like a Kobe Bryant and movie stars, like Robert Downey, Jr., have amazing natural talent, that with training has been honed to a high level, but they lack the character and mental training that would allow them to have sustained a high level of performance over time. Consequently, they get into trouble with the law and jeopardize their careers. The star fades just as quickly as it had risen. The closest we have to the training of “virtues of character” in the West is Stephen Covey’s book, The 7 Habits of Highly Effective People.
What are these “virtues of character and mind” that differentiate the highly talented peak performers from the true master and how can we learn them? Here’s a partial list culled for multiple sources: trust, courage, commitment, sense of purpose, light-heartedness, curiosity, generosity of spirit, patience, equanimity, resourcefulness, integrity, humility, empathy, compassion, honesty, loving kindness, and self-efficacy. Sounds like all the qualities we’re supposed to develop from spiritual practices, doesn’t it? Obviously these character virtues don’t happen over night, but the good news is that they can be cultivated with perseverance and self-discipline.
Dr. Brown said that in Tibetan culture the main way to cultivate these virtues of mind is through visualization. Here’s an exercise he suggested. Try coming up with an ideal role model or person who you think poses or exemplifies a desire virtue or strength you wish to acquire. Perhaps, you want to cultivate humility and you use Mother Theresa as your role model. Using imagery, get into a relaxed state and mentally bring that person before you until you can feel their presence. Then imagine a scene or activity where this person is manifesting this quality as their strength. Observe what they are doing. Then imagine them in a different situation manifesting the same strength. Again, observe what they are doing. Now imagine that quality is placed in a bubble of light that floats towards you, hovers over your head and slowly descends into your body and moves down from your head to stop in your heart. Feel that bubble of light filled with that wonderful quality burst open and spread in all directions from within your heart. You become that quality. Then imagine yourself in different life scenes having this strength and manifesting this quality.
It’s exciting me to learn about what is possible and what abilities can be expanded through the use of psychological techniques.
What area of your life do you want to take to the next level?
Annette Vaillancourt, Ph.D. - Corporate Trainer and Motivational Speaker
EnterTraining Seminars: "We Learn You Good!"
Peak Performance, Stress in the Workplace, Communication and Conflict Resolution Skills
1-877-549-7681
Success and Abundance Aren't Just for the Lucky!
Do you ever wonder why some people are successful at what they set out to do and others are not? I do. Whether it’s a diet, financial goal, or finding love, what differentiates those who are successful from those who are not?
In Peak Performance, there are 7 steps to success: 1) deciding to achieve at a high level, 2) identifying and overcoming blocks to success, 3) setting goals that are consistent with your personal values, and 5) developing a plan, 6) making a commitment to do whatever it takes to succeed, 7) taking the first step NOW.
Each step involves self awareness, confidence, optimism and an “abundance” mindset. Successful people have a “can do” attitude and a willingness to take risks, to go outside of their comfort zone, and to seek the knowledge and support of experts. Larry Winget, author of Shut Up, Stop Whining & Get a Life, says the world is divided into two types of people, the “will’s” and the “will-not’s.” His point is that it’s not knowledge or ability that limits us, but that most of us are not willing to do what it takes to be successful in any chosen endeavor.
For example, most procrastinators know what they need to do to finish a project. They have the skills to do so. What they don’t have is the willingness to change the way they approach things. They aren’t willing to get a head start on things, even though they are able to. Similarly perfectionists know what kind of a result they want on their projects. They have the skills to accomplish something, but they are not willing to lower their standards so that they can either begin or complete the project. They aren’t willing to let things be “good enough.” Even though both of these work styles cause problems in achievement, to change them would require someone to go outside of their comfort zone.
To try something different often causes anxiety, which can cause us to avoid change. When success requires changing one’s perceptions or process of doing things, this is where people balk. In psychology we call it “resistance.” I call it “internal blocks to success.” A classic aphorism says, “The devil you know is better than the devil you don’t.” Most people are afraid of the unknown, which is why making change, even self-initiated change, is often difficult.
To get started you need to define a vision of success for yourself that fits with your values. Often we let others or societal expectations determine what we think “should” be our goals, and then wonder why we have no enthusiasm for accomplishing them. Ask yourself, “What is success to me? What do I want to do that fulfills my highest purpose?” The poet Goethe says, “Whatever you can do, or dream you can do, begin it. Boldness has genius, power and magic in it. Begin it now.”
Then, imagine yourself as that person, doing and being successful in your life. Call that image up in your mind and step inside of the “future you” to see what it feels like and what the world looks like from that vantage point. If you are like most of us, you’ll feel somewhat uncomfortable with that image of yourself, as we have a fear of success. This is where some work needs to be done to reduce that discomfort. As motivational writer, Zig Ziglar says, “You will never perform consistently in a manner which is inconsistent with how you see yourself.”
Overcoming internal obstacles to success is the most challenging part. Here’s where my training in EFT (Emotional Freedom Technique) really augments all the other techniques I’ve learned for motivating positive change in one’s life. EFT helps erase the internal fears and barriers to success, thus allowing you to move more confidently and easily into the planning and action phases. By addressing and reducing the intensity of those internal fears, self-doubts and barriers to success, you are freed to take effective action. Common blocks to success and abundance include self-defeating beliefs, not having a powerful enough goal, fear of success, negativity, lack of focus, discouragement, and fatigue. All of these can be turned into set up phrases and used with EFT.
In addition, I've paired EFT with positive affirmations or goal statements. Not only does the EFT help "install" the belief in the affirmation faster than mere repetition, it also helps manifest that goal! I know because I discovered that accidentally. I was using EFT to tap along with the affirmation, "Large sums of money come to me quickly and easily." When I wrote the affirmation, I didn't believe it at all. About 6 weeks later, I got a call from my brother that I was going to inherit about $3000 from the sale of my Mom's house. Never in my life did I expect to get anything from my parents' estate. I also receive an unexpected check for over $900 from an insurance refund that I thought ended they year before. The next year I surpassed my intended income goal. I was on to something.
If you have a BHAG, or Big Hairy Audacious Goal, what fears and self-defeating assumptions are blocking you from taking action towards that goal?
Annette Vaillancourt, Ph.D. - Corporate Trainer and Motivational Speaker
EnterTraining Seminars: "We Learn You Good!"
Peak Performance, Stress in the Workplace, Communication and Conflict Resolution Skills
1-877-549-7681
In Peak Performance, there are 7 steps to success: 1) deciding to achieve at a high level, 2) identifying and overcoming blocks to success, 3) setting goals that are consistent with your personal values, and 5) developing a plan, 6) making a commitment to do whatever it takes to succeed, 7) taking the first step NOW.
Each step involves self awareness, confidence, optimism and an “abundance” mindset. Successful people have a “can do” attitude and a willingness to take risks, to go outside of their comfort zone, and to seek the knowledge and support of experts. Larry Winget, author of Shut Up, Stop Whining & Get a Life, says the world is divided into two types of people, the “will’s” and the “will-not’s.” His point is that it’s not knowledge or ability that limits us, but that most of us are not willing to do what it takes to be successful in any chosen endeavor.
For example, most procrastinators know what they need to do to finish a project. They have the skills to do so. What they don’t have is the willingness to change the way they approach things. They aren’t willing to get a head start on things, even though they are able to. Similarly perfectionists know what kind of a result they want on their projects. They have the skills to accomplish something, but they are not willing to lower their standards so that they can either begin or complete the project. They aren’t willing to let things be “good enough.” Even though both of these work styles cause problems in achievement, to change them would require someone to go outside of their comfort zone.
To try something different often causes anxiety, which can cause us to avoid change. When success requires changing one’s perceptions or process of doing things, this is where people balk. In psychology we call it “resistance.” I call it “internal blocks to success.” A classic aphorism says, “The devil you know is better than the devil you don’t.” Most people are afraid of the unknown, which is why making change, even self-initiated change, is often difficult.
To get started you need to define a vision of success for yourself that fits with your values. Often we let others or societal expectations determine what we think “should” be our goals, and then wonder why we have no enthusiasm for accomplishing them. Ask yourself, “What is success to me? What do I want to do that fulfills my highest purpose?” The poet Goethe says, “Whatever you can do, or dream you can do, begin it. Boldness has genius, power and magic in it. Begin it now.”
Then, imagine yourself as that person, doing and being successful in your life. Call that image up in your mind and step inside of the “future you” to see what it feels like and what the world looks like from that vantage point. If you are like most of us, you’ll feel somewhat uncomfortable with that image of yourself, as we have a fear of success. This is where some work needs to be done to reduce that discomfort. As motivational writer, Zig Ziglar says, “You will never perform consistently in a manner which is inconsistent with how you see yourself.”
Overcoming internal obstacles to success is the most challenging part. Here’s where my training in EFT (Emotional Freedom Technique) really augments all the other techniques I’ve learned for motivating positive change in one’s life. EFT helps erase the internal fears and barriers to success, thus allowing you to move more confidently and easily into the planning and action phases. By addressing and reducing the intensity of those internal fears, self-doubts and barriers to success, you are freed to take effective action. Common blocks to success and abundance include self-defeating beliefs, not having a powerful enough goal, fear of success, negativity, lack of focus, discouragement, and fatigue. All of these can be turned into set up phrases and used with EFT.
In addition, I've paired EFT with positive affirmations or goal statements. Not only does the EFT help "install" the belief in the affirmation faster than mere repetition, it also helps manifest that goal! I know because I discovered that accidentally. I was using EFT to tap along with the affirmation, "Large sums of money come to me quickly and easily." When I wrote the affirmation, I didn't believe it at all. About 6 weeks later, I got a call from my brother that I was going to inherit about $3000 from the sale of my Mom's house. Never in my life did I expect to get anything from my parents' estate. I also receive an unexpected check for over $900 from an insurance refund that I thought ended they year before. The next year I surpassed my intended income goal. I was on to something.
If you have a BHAG, or Big Hairy Audacious Goal, what fears and self-defeating assumptions are blocking you from taking action towards that goal?
Annette Vaillancourt, Ph.D. - Corporate Trainer and Motivational Speaker
EnterTraining Seminars: "We Learn You Good!"
Peak Performance, Stress in the Workplace, Communication and Conflict Resolution Skills
1-877-549-7681
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