Lesson: Getting in the Zone
Getting into the ZONE is the holy grail of mental conditioning. Once you learn how to do it, everything else will fall into place. Being in the ZONE means you’re completely immersed in the task you’re doing.
In positive psychology, being in the ZONE is a flow state, meaning you’re fully immersed in a feeling of energized focus, you’re fully involved, and you fully enjoy the process of the activity. You’ll know you’re in the ZONE when you’re completely absorbed in what you’re doing and lose track of time.
The first step to getting into the ZONE is to remember our 3-step process - the BE POSITIVE methodology.
In order to get in the ZONE you want to center yourself with some deep breathing. Stand with your feet shoulder-width apart and your arms at your sides. Close your eyes.
● Breathe in deeply through the nose for 4 seconds
● Hold your breath for 7 seconds
● Exhale out of the mouth for 8 seconds
Repeat 3 times
Visualization
Now visualize yourself practicing key aspects of your sport. Look at yourself from your mind’s eye. Bring all of your senses into play. If you’re running through a play you should notice shapes, colors, and textures. What do you smell? What do you hear? What do you feel?
Sometimes we make mistakes. Getting frustrated in the middle of a game can make us lose concentration and fall out of the ZONE. To get back into the ZONE simply imagine yourself wiping that mistake away. You can even use your hand to wipe it away on your jersey.
Self-Talk
Use self-affirmation statements to reinforce what you are trying to achieve. Here are some examples:
Goal Setting
Now visualize a sports goal you have and create a SMART goal. Specific, Measurable, Attainable, Relevant, and Time-based. Example: I will catch 99% of all passes thrown to me each day of practice for the next 30 days.
During each game, change your mindset to get in the zone and Fight ON!
Getting into the ZONE is the holy grail of mental conditioning. Once you learn how to do it, everything else will fall into place. Being in the ZONE means you’re completely immersed in the task you’re doing.
In positive psychology, being in the ZONE is a flow state, meaning you’re fully immersed in a feeling of energized focus, you’re fully involved, and you fully enjoy the process of the activity. You’ll know you’re in the ZONE when you’re completely absorbed in what you’re doing and lose track of time.
The first step to getting into the ZONE is to remember our 3-step process - the BE POSITIVE methodology.
- THINK positive thoughts
- SAY positive words
- DO positive acts
In order to get in the ZONE you want to center yourself with some deep breathing. Stand with your feet shoulder-width apart and your arms at your sides. Close your eyes.
● Breathe in deeply through the nose for 4 seconds
● Hold your breath for 7 seconds
● Exhale out of the mouth for 8 seconds
Repeat 3 times
Visualization
Now visualize yourself practicing key aspects of your sport. Look at yourself from your mind’s eye. Bring all of your senses into play. If you’re running through a play you should notice shapes, colors, and textures. What do you smell? What do you hear? What do you feel?
Sometimes we make mistakes. Getting frustrated in the middle of a game can make us lose concentration and fall out of the ZONE. To get back into the ZONE simply imagine yourself wiping that mistake away. You can even use your hand to wipe it away on your jersey.
Self-Talk
Use self-affirmation statements to reinforce what you are trying to achieve. Here are some examples:
- I shoot to score
- I dribble effortlessly
- I am incredible
- I’m a natural
Goal Setting
Now visualize a sports goal you have and create a SMART goal. Specific, Measurable, Attainable, Relevant, and Time-based. Example: I will catch 99% of all passes thrown to me each day of practice for the next 30 days.
During each game, change your mindset to get in the zone and Fight ON!