Demystifying Mental Toughness David Charlton

Many athletes, golfers or people in everyday life take their thoughts too seriously.  They then get caught up overthinking and it causes havoc with their decision making.  In golfing terms, paralysis by analysis can take over, when the pressure is on and the result is often poor shots and missed putts.  And lots of frustration! 
In this episode, Trevor Jones a PGA Professional Golf Coach and Mental Performance Coach and I chat about this topic where he shares as a coach how he uses Acceptance Commitment Therapy or Training (ACT) to help golfers and other athletes deal with these challenges.   
Key Learning Points:
Feeling confident on every shot is unrealistic. All humans experience self-doubt. We all can get ahead of ourselves or get caught out dwelling on past mistakes. Nurturing psychological flexibility is very helpful tool to have in your toolkit. A challenge for you, seek to integrate mindfulness into your everyday life. Connect with Trevor Jones
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Watch Professor Steven C Hayes discussing performance psychology from an ACT perspective with Trevor Jones
Website | Aware Performance Group LLC
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To Listen To Golf Related Podcast Episodes To Help You
Ep099: Trevor Jones – How to Deal with Overthinking on the Golf Course
Ep167: Karl Morris – How To Manage Your Emotions To Improve Your Golf
Ep228: Gio Valiante – Lessons From Overconfident Golfers That Can Help You Perform Better
For More Resources so You Can Shoot Lower Scores on The Golf Course
Golfers Mental Scorecard
Golf Psychology FAQs
Golf Blogs
Golf Podcasts
Podcasts Episodes Connect to ACT and Mindfulness
Ep092: Dr James Hegarty – ACT in Sport, Improving Performance through Mindfulness
Ep124: Dr Keagan Hadley – Long Term Injuries: How to Confront Difficult Thoughts and Emotions
EP136: Charlotte Potts – Overcoming Tough Times in Professional Women’s Football and Bouncing Back Stronger

How often in sport do you see an athlete make the wrong decision under pressure? Often I’d say! Even at the highest level in elite professional sport.  Indecision, overthinking, paralysis by analysis, having too much time to think of the consequences, a lack of trust in skills or fear are often the reasons for poor decision making. 
In this short bite-sized episode, Paul Phillips an author and culture developer and I discuss overthinking in sport where we share some helpful tips so that you can deal better with pressure in the moment. 
Key Learning Points:
Helping athletes generate behaviours before thoughts and emotions is a helpful skill. James Clear’s two-minute rule in the book Atomic Habits is a useful approach to take when you are feeling indecisive. In rugby the size of an opponent can trigger fear responses, overthinking and poor decision making. Visual, kinaesthetic and auditory cues and triggers are helpful in overcoming fear, Using metaphors such as images of animals or superhero’s is a helpful trigger for adults and children. Spending time with process training, practicing and rehearsing pre-shot and pre-performance routines are hugely beneficial. Connect with Paul Phillips
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Book: How to Create Culture: In Rugby Union
Connect with David Charlton
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To Listen to Podcasts To Help Overthinkers
Ep092: Dr James Hegarty – ACT in Sport, Improving Performance through Mindfulness
Ep156: Ruth Chiles – There is Hope: How to Overcome Focal Dystonia
Ep161: Paul Phillips – How to Create a Culture of High Performance in Professional Rugby Union
Ep221: Jeremy Snape - How To Use Pre Performance Routines When The Pressure Is On
Ep224: Aaron Walsh - How To Help Professional Rugby Players Perform Better Under Pressure
Helpful Resources For The Overthinker
Blog - Overthinking on the Rugby Pitch
Blog - Do You Start Matches with a ONE-NIL DOWN Mindset?
Blog - 7 Questions to Ask Yourself Before You Bowl Every Delivery
Blog - Is Your Head Focused On The Right Things
How to Trust Your Skills When You’re a Goalkeeper

In the last of this 3 part series created for parents of young adults and kids who play football or soccer I discuss how fear can wreck a youngsters fun and enjoyment on the pitch.  Common responses to fear before matches include performance anxiety, physical sickness, feigning injury and refusing to play.  It’s a hugely difficult challenge to navigate as a parent therefore I share a tool connected with mindfulness which can help ease the young footballer’s anxieties.
Connect with David Charlton
Sign up to The X-FACTOR  regular emails helping football and soccer players to get the most from their talent 
Join David @ The Sports Psychology Hub
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Check out our library of content supporting football and soccer players and coaches
Relevant Resources To Help Parents
Children and Youth Motivation for Sport Checklist – For Kids
Children and Youth Motivation for Sport Checklist - For Parents
Football or Soccer Coach Motivation Checklist – For Parents who coach
Youth Sports Psychology Library – For Parents

What is the most mentally challenging position on the football or soccer pitch?  Many people would argue it’s the goalkeeper.  Common psychological challenges goalkeepers face include; coping with mistakes and bouncing back strongly, dealing with tough and physical opponents, playing the ball out from the back with their feet in uncomfortable situations, communicating effectively with team-mates, selection issues and dealing with time on the bench.
Today, Andy Elleray, an author and goalkeeping coach, who has worked for clubs such as Chelsea and Bristol Rovers tells me about mental toughness and how it applies to goalkeeping sharing some advice, I also provide a suggestion on how goalkeepers can help themselves remain calm and composed when faced with difficulties on the pitch.
Key Learnings
All goalkeepers make mistakes. Being able to accepts making mistakes and move on is a skill that goalkeepers can develop. Helping goalkeepers master the controllables is essential. Trigger words or physical triggers (using sweat bands or super-hero bands) can help goalkeepers move on more quickly from mistakes. Try the calm and composed face exercise to help you. Connect with David Charlton
Sign up to The X-FACTOR regular emails helping football and soccer players to get the most from their talent 
Join David @ The Sports Psychology Hub
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Connect with Any Elleray
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LinkedIn
Twitter: @andyelleray / @lilys_goal 
Relevant Podcast Episodes
Ep08: Brendan Pearson - Academy Football, Professional Football, Injuries and Early Retirement
Ep087: Carl Bell – From Professional Football and Goalkeeping to Physiotherapy
Ep093: Dan Abrahams – How to Overcome Mental Blocks in Football
Ep151: Compilation - Football Psychology: 50 Ways You Can Improve Your Performance
Ep165: Andy Elleray - How To Master the Mental Challenges Goalkeeping Throws at You
Other Valuable Football or Soccer Resources 
Goalkeeping Psychology | Mental Skills for Goalkeepers 
Soccer Psychology | Mental Skills for Football
Youth Sports Psychology | Mental Skills Training for Kids and Parents
Frequently Asked Questions about Football or Soccer Psychology
Frequently Asked Questions about Goalkeeping Psychology

In the second of 3 episodes created for parents of young people who play football I carry on the conversation about enjoyment on the football pitch.  Where on this occasion I introduce the relationship between enjoyment in football, the impact of playing poorly, performance levels and self-esteem.   I go on to discuss what self esteem is, what you could expect from someone with high self-esteem and factors that can contribute to low self-esteem.  In addition, I touch on life control and “having a can-do attitude”, a measure of mental toughness that is connected with self-esteem, and the complexities surrounding self-esteem at a young age.  You can also expect some helpful advice on how to help young footballers who face this challenge and struggle with feelings of low self-esteem.
Connect with David Charlton
Sign up to The X-FACTOR  regular emails helping football and soccer players to get the most from their talent 
Join David @ The Sports Psychology Hub
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Check out our library of content supporting football and soccer players and coaches

Today, with my colleague Dr Alessia Bruno we discuss the downsides to perfectionism and how many athletes can get obsessed by their sports, training harder and harder, pushing themselves to the limit.  The result can then be burnout, playing in fear or a lack of enjoyment. Enjoy tuning in!
Key Learning Points
Sport can be seen as a job by perfectionist athletes. When searching to get better, the perfectionist can lose the ability to perform with freedom and trust. Physically the perfectionist athlete can become tense and rigid losing control of their fine motor skills, rhythm and timing. Striving for perfection can lead to loss of enjoyment. Visualisation is a great tool when trying to reconnect with the fun and playful part of your personality. Connect with Alessia Bruno
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Connect with David Charlton
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Join David @ The Sports Psychology Hub
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Relevant Podcast Episodes To Help Perfectionist Athletes
Ep122: Prof Camilla Knight - Helping Your Children Get The Most From Their Sporting Experiences
Ep131 David Charlton – How to Deal with Self-Criticism using Self Compassion – FINAL PART
Ep142: Alessia Bruno – Is Striving for Perfection a Good Thing in Gymnastics?
Ep156: Ruth Chiles – There is Hope: How to Overcome Focal Dystonia
Ep170: David Charlton - How To Help Perfectionists With Their Mental Approach
Relevant Blogs To Help You Deal Better With Perfectionism
Perfectionism Blogs
5 Ways To Create A Psychological Safe Sporting Environment
Are You A Rugby Player With Perfectionist Tendencies?
How to Trust Your Skills When You’re a Goalkeeper
How to Help Children Overcome Fear of Failure