7 Mental Training Techniques for High Performance

The last blog I wrote shared a master list of personal growth and mental training resources. However, the blog post didn’t go into specific mental training techniques and exercises that you can do.

So how exactly do you train and program your mind to produce the results you want?

Below I’ve listed a few of the most effective techniques I’ve learned over the course of my life and career that have helped me go from someone far off the track of success to being aligned with moving down the path of the life that I want and accomplishing some of my goals along the way.

Take a look below and remember, how much you get out these mental training exercises totally depends on the quality and depth of your effort that goes in, the consistency of your efforts and focus, and the amount of regular improvement you make in the actions you’re taking.

Enjoy the mental training techniques and let me know how it goes!

1. Goal Setting

Write Down Your 90 day, 1 year, 5 year, and 10 year Goals and review them every day.

• The more SMART (specific, measurable, attainable, realistic, and timely), the better.
• Anyone should be able to read your goals and measure your progress and achievement. This will help your subconscious mind fully understand exactly what you are telling it to do
• Goals become exponentially more likely to be achieved when you: (1) write them down, (2) review them frequently, (3) have a very good plan in place — preferably with help from someone who’s already accomplished your goal, and (4) know without a doubt that you are going to accomplish them

Need help coming up with your goals?

• Check out this article
• Or this guided goal-setting session with Tony Robbins
• Read this great article about setting SMART goals
• Or this one, about setting goals you actually want!

2. Goal Attainment Visualization

• Feel exactly how it would feel when you’ve accomplished all of your goals
• The more you can feel all of the feelings associated with exactly how you’ll feel in the moment you’re accomplishing your goals, the more likely they are to happen
• Associate a symbol with that feeling when you’ve attained your goal and see that symbol frequently while feeling those feelings that come along with it
• Try this morning intention meditation with Joe Dispenza
• Or this brief visualization exercise by Jason Selk, from Ten Minute Toughness

3. Identity Statement

• Who are you being as your best self? How are you being? How would others describe you when you’re being the person you’ve always dreamed of being? Don’t wait until your funeral for people to share the most amazing things about you. Take some time to write down your identity statement where you put your desired ways of being on paper and begin to put them into action.
• How to write an identity statement

4. Use affirmations

• Sometimes the best way to change your subconscious thoughts and beliefs is by sheer repetition. Speak affirmations, preferably on a walk or while exercising, and don’t be afraid to even turn your affirmations into incantations.
• AMAZING guide to affirmation creation and use by Jack Canfield
• Try writing down your main goal in an affirmative statement 25x/day for 25 days. See how this changes things as your reticular activating system becomes more and more programmed to bring your written affirmations into reality.

5. Practice Gratitude

• Start everyday thinking about at least a couple of things that you are grateful for.
• Any time you’re unhappy or not feeling your best, reset yourself by thinking of ten things you’re grateful for and your state and mindset will change for the best.
• Read this article and its accompanying meditation on beginning a practice of mindful gratitude

6. Schedule Your Days, Weeks, Months, and Years in Advance

• Plan your work and work your plan and “If you fail to plan you are planning to fail” — Benjamin Franklin
• Use any variety of planners — I use Google Calendar, but ical, and even pen and paper will do as long as you’re organized
• High-Performance Planner by Brendon Burchard
• Other great planners for daily use!
• “Most people overestimate what they can do in a day, and underestimate what they can do in a month. We overestimate what we can do in a year, and underestimate what we can accomplish in a decade.” -Matthew Kelly
• “Every minute you spend in planning saves 10 minutes in execution; this gives. you a 1,000 percent Return on Energy!” -Brian Tracy

7. Regular Performance Reviews

• On a recurring basis (every day, week, month, and year) review your use of your time and the effectiveness of your actions taken. Note what was good and what could be improved upon and write down a plan to make tomorrow better than today.
• Try this weekly review template
• Try the Stoic Evening Routine

Did we miss anything that should be added to the list? Let us know in the comments.