WEBVTT
00:00:00.352 --> 00:00:11.083
What if I told you there's a mental toughness skill that used by elite athletes and performers and successful leaders, and most of us have access to it, but rarely use it intentionally?
00:00:11.382 --> 00:00:17.269
And it doesn't require any special equipment or expensive courses or even a lot of time.
00:00:17.678 --> 00:00:19.189
And here it is.
00:00:19.460 --> 00:00:30.842
You can practice it by sitting in your car before a difficult conversation, while you're drinking your morning coffee, or just before you walk into a meeting, and I'm talking about visualization.
00:00:31.141 --> 00:00:40.936
Now, before you start picturing yourself sitting on the beach, imagining a multimillion dollars magically appearing in your bank account, that's not what we're talking about today.
00:00:41.350 --> 00:00:44.235
Visualization is much more practical than that.
00:00:44.658 --> 00:00:55.710
And when you learn how to use it, it can help you prepare for challenges, manage your response to pressure, and build confidence in your ability to take action, my friend.
00:00:56.304 --> 00:00:57.533
Hey, welcome back to Brave Moves.
00:00:57.539 --> 00:00:58.935
I'm Julie DeLucca Collins.
00:00:58.935 --> 00:01:04.808
And today, we're talking about the skill that I think deserves more attention, mental toughness.
00:01:05.117 --> 00:01:15.453
And when we hear that phrase, we often picture someone pushing through being exhausted and refusing to quit or powering through something very difficult.
00:01:15.853 --> 00:01:27.042
But I think mental toughness also includes our ability to prepare ourselves for uncomfortable situations and to respond when things don't go according to plan.
00:01:27.569 --> 00:01:34.141
I think this has been one of the skills that has helped me throughout my life, and I didn't even know that I was doing this.
00:01:34.191 --> 00:01:38.328
One way we can practice this is through visualization.
00:01:38.662 --> 00:01:43.829
Now, athletes have been using mental rehearsal for decades.
00:01:44.233 --> 00:01:53.516
They imagine themselves performing specific movements, responding to challenges, and executing skills before they physically do them.
00:01:53.832 --> 00:01:56.799
Now, the most famous one that I can think of is Michael Phelps.
00:01:57.376 --> 00:02:04.115
And while most of us are not preparing for the Olympics, we are preparing for things that require courage.
00:02:04.603 --> 00:02:12.265
Maybe it's asking for a raise or giving a presentation, starting a business, or having a conversation you've been avoiding.
00:02:12.881 --> 00:02:19.229
My friend, visualization can help us practice how we want to show up before the moment arrives.
00:02:19.834 --> 00:02:21.657
Now, here is how it works.
00:02:22.194 --> 00:02:24.807
Here's something fascinating about our brains.
00:02:25.461 --> 00:02:35.780
When we vividly imagine performing an action, some of the same brain regions involved in actually performing that action become active.
00:02:36.125 --> 00:02:40.335
And that doesn't mean imagining something is exactly the same thing as doing it.
00:02:40.568 --> 00:02:41.295
It isn't.
00:02:41.784 --> 00:02:50.009
But mental rehearsal can support preparation, skill development, especially when we combine it with real practice.
00:02:50.461 --> 00:02:56.900
And I think that's an important distinction because it isn't about pretending everything will go perfectly.
00:02:57.330 --> 00:03:08.721
It's about y- giving yourself an opportunity to mentally rehearse what you want to do, including how you might respond when something unexpected happens.
00:03:09.423 --> 00:03:12.211
Think about the last time you were nervous about something.
00:03:12.760 --> 00:03:23.074
Maybe you were preparing for that important presentation that landed on your lap, and how much time did you spend imagining what could go wrong?
00:03:24.128 --> 00:03:26.987
What if I forget what I'm going to say?
00:03:27.042 --> 00:03:36.222
Now, I have a friend that I traveled with not too long ago, and she was told that she needed to do this big presentation, and she was really freaking out.
00:03:36.223 --> 00:03:46.151
And one of the things that I mentioned is,"My friend, listen, all you need to do is stop worrying about whether or not you'll forget something or whether or not people like you.
00:03:46.425 --> 00:04:03.643
What I want you to think about is what are you going to say, and rehearse it." We're actually pretty good at always coming up and mentally rehearsing the disaster, maybe forgetting what to answer or embarrassing ourselves.
00:04:03.977 --> 00:04:08.742
But sometimes we do it without realizing, and that's really detrimental.
00:04:09.026 --> 00:04:15.950
So I want you to think about what can we do to be more intentional about practicing in our minds.
00:04:16.257 --> 00:04:17.947
So let me give you three simple steps.
00:04:18.872 --> 00:04:23.882
Number one is you wanna choose the specific moment.
00:04:23.928 --> 00:04:24.882
Get specific.
00:04:25.182 --> 00:04:29.089
Don't just imagine yourself being successful, confident, or happy.
00:04:29.500 --> 00:04:32.752
Choose one situation you're preparing for.
00:04:33.314 --> 00:04:44.930
When I was getting ready to do my TED Talk, and I walked onto that stage, but I had practiced that in my mind even before I applied to do a TED Talk.
00:04:45.547 --> 00:04:48.499
And that's exactly what I want you to think about.
00:04:48.509 --> 00:04:50.617
Think of a specific moment.
00:04:50.980 --> 00:04:56.122
Maybe you're about to walk into a networking event and w- you don't know anybody there.
00:04:56.541 --> 00:05:05.141
Instead of imagining yourself magically becoming the most confident and popular person in the room, picture yourself walking through the door.
00:05:05.838 --> 00:05:12.533
Imagine looking around at all of the tables, taking a deep breath, and approaching one person.
00:05:13.305 --> 00:05:17.867
See yourself smiling, introducing yourself, and that's it.
00:05:18.358 --> 00:05:22.105
You're practicing a behavior you can actually control.
00:05:22.781 --> 00:05:25.040
And here's why I like this approach.
00:05:25.456 --> 00:05:34.002
When we make something specific, it becomes easier to identify, and the action we need to take becomes doable.
00:05:34.387 --> 00:05:39.187
And you don't have to figure out how to become completely different at who you are.
00:05:39.728 --> 00:05:52.567
You just have to become the person that practices who you wanna become one step at a time Now, this is where I think visualization becomes especially useful for mental toughness.
00:05:53.166 --> 00:06:10.793
A lot of people think visualization means imagining everything going exactly the way they want, but life rarely operates that way, and it's not always aligned with our perfectly mental scripts.
00:06:11.302 --> 00:06:14.721
So I want you to think and imagine realistic challenge.
00:06:15.252 --> 00:06:17.980
That's, let's say maybe that presentation, right?
00:06:18.447 --> 00:06:22.805
And picture yourself speaking clearly and feeling prepared.
00:06:23.139 --> 00:06:26.007
Then imagine losing your train of thought.
00:06:26.600 --> 00:06:27.949
Okay, that's scary, right?
00:06:27.982 --> 00:06:28.887
Okay, so what do you do?
00:06:29.290 --> 00:06:33.841
Maybe you pause, take a breath, glance at your notes, and continue.
00:06:34.365 --> 00:06:37.925
Or imagine someone asking a question you don't know the answer to.
00:06:38.271 --> 00:06:41.367
You may practice saying,"Okay, that's a great question.
00:06:41.684 --> 00:06:47.536
I wanna make sure that I give you an accurate answer, so let me follow up." Simple.
00:06:47.694 --> 00:06:50.992
You don't have to be perfect at everything and having all the answers.
00:06:51.232 --> 00:06:57.358
People understand that sometimes there are things that we need to make sure that we have all the information for.
00:06:57.370 --> 00:07:07.994
And by the way, when I ask a tough question of someone and they say to me,"I'll come back to you," I appreciate that because I would rather them do that than give me just something that they pulled out of their ass.
00:07:08.286 --> 00:07:08.584
Okay.
00:07:09.000 --> 00:07:11.956
So I love that because...
00:07:11.985 --> 00:07:16.934
And remember, confidence doesn't require us to believe that nothing will go wrong.
00:07:17.487 --> 00:07:33.502
It grows when we begin to trust ourselves to handle the challenges, and that's a skill we can practice Now, I want you to think about the third step, and here's connect your visualization into one small action.
00:07:33.884 --> 00:07:35.947
Now, here's the part I really want you to remember.
00:07:36.233 --> 00:07:40.711
Visualization works best as preparation for action.
00:07:40.939 --> 00:07:50.449
You can imagine yourself doing something all day long, but at some point you're going to have to go do it, and this is where my Tiny Habits training comes into play.
00:07:51.021 --> 00:07:58.264
After you've spent a minute or two mentally rehearsing a situation, identify one small action you can take.
00:07:58.745 --> 00:08:04.326
If you're visualizing yourself giving a presentation, practice the first few seconds out loud.
00:08:05.084 --> 00:08:10.158
Or if you're preparing for a difficult conversation, write down the first sentence you want to say.
00:08:10.995 --> 00:08:16.324
Or lastly, thinking about attending that network event, send the RSVP.
00:08:16.338 --> 00:08:22.293
That's your small little action, and then mentally rehearse the actions that come next.
00:08:22.562 --> 00:08:38.383
And keep it small so that you can follow through because every time you take action, you're giving yourself real experience to build on, and next time you visualize that situation, you're not going to be imagining something completely unfamiliar.
00:08:38.672 --> 00:08:41.660
You're building on something you're already practiced.
00:08:41.942 --> 00:08:57.029
I've heard it say that there's some lead athletes like surfers for instance, when they're visualizing, they actually lay down on their boards so that they can smell the wax, and they can feel the board beneath them, and that's the same thing, right?
00:08:57.261 --> 00:09:11.485
For us, I think that we begin to think we're gonna visualize, but we are not really training our brain and giving ourselves the environment because listen, our senses are so keen to helping us see that moment.
00:09:11.485 --> 00:09:25.072
So if you're gonna be doing that presentation, maybe you wanna have your hands on your keyboard, or maybe you wanna have the little clicker for your presentation, or maybe you wanna reach out your hand as if you're gonna be shaking it with somebody.
00:09:25.073 --> 00:09:34.427
Whatever it is, close your eyes and think about what can you do to make the visualization simple but clear and really live, right?
00:09:34.504 --> 00:09:36.104
Now, here's your brave move for today.
00:09:36.523 --> 00:09:37.788
I want you to try this.
00:09:38.152 --> 00:09:49.429
Find two minutes when you can sit quietly without any distractions and think about one situation coming up that makes you feel a little nervous or uncertain.
00:09:49.982 --> 00:09:56.547
Now close your eyes, and if you're comfortable doing so, picture yourself entering that situation.
00:09:57.282 --> 00:10:02.277
Imagine the environment and notice what you might hear or see.
00:10:03.203 --> 00:10:06.543
Then rehearse one specific action you want to take.
00:10:07.062 --> 00:10:11.986
Next, imagine one small challenge and how you're going to respond.
00:10:12.320 --> 00:10:24.870
And finally, my friend, ask yourself,"What is the one thing that I can do to prepare?" And then do that one thing, maybe sending the email, practicing a sentence, putting something on your calendar.
00:10:25.331 --> 00:10:29.076
Remember, the goal isn't to eliminate every uncomfortable feeling.
00:10:29.359 --> 00:10:33.900
It's to practice moving forward when things feel uncertain.
00:10:34.511 --> 00:10:35.899
I wanna leave you with this thought.
00:10:36.631 --> 00:10:47.034
How much time do you spend imagining everything that could go wrong compared with the time that you imagine preparing yourself to handle what may happen?
00:10:48.178 --> 00:11:04.240
We already have the ability to imagine future situations, and we are started using the ability more If we started using the ability more intentionally, the next time you're preparing for something challenging, give yourself a moment to mentally rehearse how you want to respond.
00:11:04.893 --> 00:11:11.248
Picture the action, prepare for the obstacle, and then take one small step in real life.
00:11:11.734 --> 00:11:18.365
Because mental toughness is something we can practice, and visualization is one tool that can help us do it.
00:11:18.918 --> 00:11:23.482
Now, thank you for taking the time to be with Brave Moves today and hanging with me.
00:11:23.965 --> 00:11:28.894
If you know someone preparing for something that feels a little intimidating, share this episode with them.
00:11:29.346 --> 00:11:32.975
And remember, a review goes a long way, my friend.
00:11:33.380 --> 00:11:40.662
And if you're in this personal development journey, go ahead and subscribe because the episodes will show up in your feed automatically.
00:11:41.034 --> 00:11:44.388
And remember, go confidently in the direction of your dreams.
00:11:44.486 --> 00:11:45.229
Until tomorrow.
00:00:00.352 --> 00:00:11.083
What if I told you there's a mental toughness skill that used by elite athletes and performers and successful leaders, and most of us have access to it, but rarely use it intentionally?
00:00:11.382 --> 00:00:17.269
And it doesn't require any special equipment or expensive courses or even a lot of time.
00:00:17.678 --> 00:00:19.189
And here it is.
00:00:19.460 --> 00:00:30.842
You can practice it by sitting in your car before a difficult conversation, while you're drinking your morning coffee, or just before you walk into a meeting, and I'm talking about visualization.
00:00:31.141 --> 00:00:40.936
Now, before you start picturing yourself sitting on the beach, imagining a multimillion dollars magically appearing in your bank account, that's not what we're talking about today.
00:00:41.350 --> 00:00:44.235
Visualization is much more practical than that.
00:00:44.658 --> 00:00:55.710
And when you learn how to use it, it can help you prepare for challenges, manage your response to pressure, and build confidence in your ability to take action, my friend.
00:00:56.304 --> 00:00:57.533
Hey, welcome back to Brave Moves.
00:00:57.539 --> 00:00:58.935
I'm Julie DeLucca Collins.
00:00:58.935 --> 00:01:04.808
And today, we're talking about the skill that I think deserves more attention, mental toughness.
00:01:05.117 --> 00:01:15.453
And when we hear that phrase, we often picture someone pushing through being exhausted and refusing to quit or powering through something very difficult.
00:01:15.853 --> 00:01:27.042
But I think mental toughness also includes our ability to prepare ourselves for uncomfortable situations and to respond when things don't go according to plan.
00:01:27.569 --> 00:01:34.141
I think this has been one of the skills that has helped me throughout my life, and I didn't even know that I was doing this.
00:01:34.191 --> 00:01:38.328
One way we can practice this is through visualization.
00:01:38.662 --> 00:01:43.829
Now, athletes have been using mental rehearsal for decades.
00:01:44.233 --> 00:01:53.516
They imagine themselves performing specific movements, responding to challenges, and executing skills before they physically do them.
00:01:53.832 --> 00:01:56.799
Now, the most famous one that I can think of is Michael Phelps.
00:01:57.376 --> 00:02:04.115
And while most of us are not preparing for the Olympics, we are preparing for things that require courage.
00:02:04.603 --> 00:02:12.265
Maybe it's asking for a raise or giving a presentation, starting a business, or having a conversation you've been avoiding.
00:02:12.881 --> 00:02:19.229
My friend, visualization can help us practice how we want to show up before the moment arrives.
00:02:19.834 --> 00:02:21.657
Now, here is how it works.
00:02:22.194 --> 00:02:24.807
Here's something fascinating about our brains.
00:02:25.461 --> 00:02:35.780
When we vividly imagine performing an action, some of the same brain regions involved in actually performing that action become active.
00:02:36.125 --> 00:02:40.335
And that doesn't mean imagining something is exactly the same thing as doing it.
00:02:40.568 --> 00:02:41.295
It isn't.
00:02:41.784 --> 00:02:50.009
But mental rehearsal can support preparation, skill development, especially when we combine it with real practice.
00:02:50.461 --> 00:02:56.900
And I think that's an important distinction because it isn't about pretending everything will go perfectly.
00:02:57.330 --> 00:03:08.721
It's about y- giving yourself an opportunity to mentally rehearse what you want to do, including how you might respond when something unexpected happens.
00:03:09.423 --> 00:03:12.211
Think about the last time you were nervous about something.
00:03:12.760 --> 00:03:23.074
Maybe you were preparing for that important presentation that landed on your lap, and how much time did you spend imagining what could go wrong?
00:03:24.128 --> 00:03:26.987
What if I forget what I'm going to say?
00:03:27.042 --> 00:03:36.222
Now, I have a friend that I traveled with not too long ago, and she was told that she needed to do this big presentation, and she was really freaking out.
00:03:36.223 --> 00:03:46.151
And one of the things that I mentioned is,"My friend, listen, all you need to do is stop worrying about whether or not you'll forget something or whether or not people like you.
00:03:46.425 --> 00:04:03.643
What I want you to think about is what are you going to say, and rehearse it." We're actually pretty good at always coming up and mentally rehearsing the disaster, maybe forgetting what to answer or embarrassing ourselves.
00:04:03.977 --> 00:04:08.742
But sometimes we do it without realizing, and that's really detrimental.
00:04:09.026 --> 00:04:15.950
So I want you to think about what can we do to be more intentional about practicing in our minds.
00:04:16.257 --> 00:04:17.947
So let me give you three simple steps.
00:04:18.872 --> 00:04:23.882
Number one is you wanna choose the specific moment.
00:04:23.928 --> 00:04:24.882
Get specific.
00:04:25.182 --> 00:04:29.089
Don't just imagine yourself being successful, confident, or happy.
00:04:29.500 --> 00:04:32.752
Choose one situation you're preparing for.
00:04:33.314 --> 00:04:44.930
When I was getting ready to do my TED Talk, and I walked onto that stage, but I had practiced that in my mind even before I applied to do a TED Talk.
00:04:45.547 --> 00:04:48.499
And that's exactly what I want you to think about.
00:04:48.509 --> 00:04:50.617
Think of a specific moment.
00:04:50.980 --> 00:04:56.122
Maybe you're about to walk into a networking event and w- you don't know anybody there.
00:04:56.541 --> 00:05:05.141
Instead of imagining yourself magically becoming the most confident and popular person in the room, picture yourself walking through the door.
00:05:05.838 --> 00:05:12.533
Imagine looking around at all of the tables, taking a deep breath, and approaching one person.
00:05:13.305 --> 00:05:17.867
See yourself smiling, introducing yourself, and that's it.
00:05:18.358 --> 00:05:22.105
You're practicing a behavior you can actually control.
00:05:22.781 --> 00:05:25.040
And here's why I like this approach.
00:05:25.456 --> 00:05:34.002
When we make something specific, it becomes easier to identify, and the action we need to take becomes doable.
00:05:34.387 --> 00:05:39.187
And you don't have to figure out how to become completely different at who you are.
00:05:39.728 --> 00:05:52.567
You just have to become the person that practices who you wanna become one step at a time Now, this is where I think visualization becomes especially useful for mental toughness.
00:05:53.166 --> 00:06:10.793
A lot of people think visualization means imagining everything going exactly the way they want, but life rarely operates that way, and it's not always aligned with our perfectly mental scripts.
00:06:11.302 --> 00:06:14.721
So I want you to think and imagine realistic challenge.
00:06:15.252 --> 00:06:17.980
That's, let's say maybe that presentation, right?
00:06:18.447 --> 00:06:22.805
And picture yourself speaking clearly and feeling prepared.
00:06:23.139 --> 00:06:26.007
Then imagine losing your train of thought.
00:06:26.600 --> 00:06:27.949
Okay, that's scary, right?
00:06:27.982 --> 00:06:28.887
Okay, so what do you do?
00:06:29.290 --> 00:06:33.841
Maybe you pause, take a breath, glance at your notes, and continue.
00:06:34.365 --> 00:06:37.925
Or imagine someone asking a question you don't know the answer to.
00:06:38.271 --> 00:06:41.367
You may practice saying,"Okay, that's a great question.
00:06:41.684 --> 00:06:47.536
I wanna make sure that I give you an accurate answer, so let me follow up." Simple.
00:06:47.694 --> 00:06:50.992
You don't have to be perfect at everything and having all the answers.
00:06:51.232 --> 00:06:57.358
People understand that sometimes there are things that we need to make sure that we have all the information for.
00:06:57.370 --> 00:07:07.994
And by the way, when I ask a tough question of someone and they say to me,"I'll come back to you," I appreciate that because I would rather them do that than give me just something that they pulled out of their ass.
00:07:08.286 --> 00:07:08.584
Okay.
00:07:09.000 --> 00:07:11.956
So I love that because...
00:07:11.985 --> 00:07:16.934
And remember, confidence doesn't require us to believe that nothing will go wrong.
00:07:17.487 --> 00:07:33.502
It grows when we begin to trust ourselves to handle the challenges, and that's a skill we can practice Now, I want you to think about the third step, and here's connect your visualization into one small action.
00:07:33.884 --> 00:07:35.947
Now, here's the part I really want you to remember.
00:07:36.233 --> 00:07:40.711
Visualization works best as preparation for action.
00:07:40.939 --> 00:07:50.449
You can imagine yourself doing something all day long, but at some point you're going to have to go do it, and this is where my Tiny Habits training comes into play.
00:07:51.021 --> 00:07:58.264
After you've spent a minute or two mentally rehearsing a situation, identify one small action you can take.
00:07:58.745 --> 00:08:04.326
If you're visualizing yourself giving a presentation, practice the first few seconds out loud.
00:08:05.084 --> 00:08:10.158
Or if you're preparing for a difficult conversation, write down the first sentence you want to say.
00:08:10.995 --> 00:08:16.324
Or lastly, thinking about attending that network event, send the RSVP.
00:08:16.338 --> 00:08:22.293
That's your small little action, and then mentally rehearse the actions that come next.
00:08:22.562 --> 00:08:38.383
And keep it small so that you can follow through because every time you take action, you're giving yourself real experience to build on, and next time you visualize that situation, you're not going to be imagining something completely unfamiliar.
00:08:38.672 --> 00:08:41.660
You're building on something you're already practiced.
00:08:41.942 --> 00:08:57.029
I've heard it say that there's some lead athletes like surfers for instance, when they're visualizing, they actually lay down on their boards so that they can smell the wax, and they can feel the board beneath them, and that's the same thing, right?
00:08:57.261 --> 00:09:11.485
For us, I think that we begin to think we're gonna visualize, but we are not really training our brain and giving ourselves the environment because listen, our senses are so keen to helping us see that moment.
00:09:11.485 --> 00:09:25.072
So if you're gonna be doing that presentation, maybe you wanna have your hands on your keyboard, or maybe you wanna have the little clicker for your presentation, or maybe you wanna reach out your hand as if you're gonna be shaking it with somebody.
00:09:25.073 --> 00:09:34.427
Whatever it is, close your eyes and think about what can you do to make the visualization simple but clear and really live, right?
00:09:34.504 --> 00:09:36.104
Now, here's your brave move for today.
00:09:36.523 --> 00:09:37.788
I want you to try this.
00:09:38.152 --> 00:09:49.429
Find two minutes when you can sit quietly without any distractions and think about one situation coming up that makes you feel a little nervous or uncertain.
00:09:49.982 --> 00:09:56.547
Now close your eyes, and if you're comfortable doing so, picture yourself entering that situation.
00:09:57.282 --> 00:10:02.277
Imagine the environment and notice what you might hear or see.
00:10:03.203 --> 00:10:06.543
Then rehearse one specific action you want to take.
00:10:07.062 --> 00:10:11.986
Next, imagine one small challenge and how you're going to respond.
00:10:12.320 --> 00:10:24.870
And finally, my friend, ask yourself,"What is the one thing that I can do to prepare?" And then do that one thing, maybe sending the email, practicing a sentence, putting something on your calendar.
00:10:25.331 --> 00:10:29.076
Remember, the goal isn't to eliminate every uncomfortable feeling.
00:10:29.359 --> 00:10:33.900
It's to practice moving forward when things feel uncertain.
00:10:34.511 --> 00:10:35.899
I wanna leave you with this thought.
00:10:36.631 --> 00:10:47.034
How much time do you spend imagining everything that could go wrong compared with the time that you imagine preparing yourself to handle what may happen?
00:10:48.178 --> 00:11:04.240
We already have the ability to imagine future situations, and we are started using the ability more If we started using the ability more intentionally, the next time you're preparing for something challenging, give yourself a moment to mentally rehearse how you want to respond.
00:11:04.893 --> 00:11:11.248
Picture the action, prepare for the obstacle, and then take one small step in real life.
00:11:11.734 --> 00:11:18.365
Because mental toughness is something we can practice, and visualization is one tool that can help us do it.
00:11:18.918 --> 00:11:23.482
Now, thank you for taking the time to be with Brave Moves today and hanging with me.
00:11:23.965 --> 00:11:28.894
If you know someone preparing for something that feels a little intimidating, share this episode with them.
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And remember, a review goes a long way, my friend.
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And if you're in this personal development journey, go ahead and subscribe because the episodes will show up in your feed automatically.
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And remember, go confidently in the direction of your dreams.
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Until tomorrow.
