John whines about the number of hours he spends practicing his kata. Cindy complains her Sensei is pushing too hard to improve her takedowns. Matt plans to test for his black belt in two months, but fails to commit himself to eight hours practice each week.

John, Cindy, Matt…by whining, complaining, failing to commit make excuses that set them up for defeat, instead of success. Excuses are the reasons you use for not performing to your peak capacity. For instance, you say, “That project at work is taking all of my time. That’s why I can’t practice more hours.”

In life, conditions are never perfect. It’s always easy to find a reason why you can’t give 100 percent effort to perfecting a technique. But it’s critical to make sure the reasons don’t turn into excuses that, over time, multiply…and eventually prevent you from achieving your goals. When that happens, you start thinking like a loser…instead of acting like a winner.

To be a winner, you must be mentally tough as well as physically. You can train to exhaustion for years to achieve your black belt. But have you disciplined your mind? The martial artist needs more than strong muscles and swift techniques to win. Confidence, control, determination – and an unwavering eye on the ultimate belt test – are equally important as physical conditioning.

Scaling mental toughness

Mental toughness is not for the lightweight or naysayer. It is a skill that you develop from engaging in – and apply to – everyday life situations. You use mental toughness to push the limits, to accomplish more in sports, in business, in daily living – giving 100 percent effort to every activity each time you engage in it.

Putting total and complete effort into everything you do, known as scaling mental toughness, is exemplified in many ways. Practicing a kata for one more hour even though you are physically tired. Pushing yourself to complete a project on deadline. Working the weekend to finish a business plan for a Monday morning meeting. These are all examples of scaling mental toughness by giving 100 percent to a task.

Overcoming Two Opponents

Building mental toughness is a mind game that teaches you to accept and prepare for life’s challenges. Before you can be your best in martial arts, in business, in daily living, you must be mentally tough. To win this mind game, you must face and overcome two opponents – one internal, the other external.

The first opponent is the limitation you put on yourself. This opponent is a cunning and crafty foe who knows your weaknesses and will stop at nothing to break you down – to dismantle beliefs, disturb your chi, make you lose focus.

The opponent living inside strikes when you are at your weakest mentally. You know this foe is present when you catch yourself whining about practicing your kata, complaining about perfecting a technique, failing to fulfill a commitment.

Allow it to take hold, to place limitations on you, and this opponent will break down your will, your determination to win, your desire to achieve more. Your internal opponent will break you down by offering up a litany of excuses – excuses that you must overcome through mental toughness.

So how do you defeat this internal foe? Here are three ways to win the mental toughness mind game.

First, have a motivational mantra – a song or positive phrase that you repeat to build up mental toughness. For example my motivational mantra is the Tina Turner song, “Simply the Best!” In my two-hour practice sessions when I find myself getting tired and thinking about quitting early, I quickly ratchet up the volume to high and sing the “Simply the Best!” lyrics aloud to drain out the opponent talking inside my head. This action emotionally re-energizes me to finish my workout.

Secondly, softly utter these two words “Stay strong.” A Sensei once said these words to his young, hot headed martial artist, John Dale who responded to situations by fighting instead of taking control mentally. Today, Dale continues to repeat the words “Stay Strong” each time he begins to lose control of a situation. Mentally repeating the words help keep his emotions in check. This gives him better control over how he responds verbally and behaviorally to the situation.

Lastly, use visualization to erase the inner picture you have of yourself whining or complaining. In your minds-eye visualize an eraser rubbing out a negative image. As you erase the image, you’re also erasing your inner opponent.

Replace the erased image with a positive picture. For instance, see yourself practicing a kata with ease or see yourself improving a specific technique. The practice of visualization, also called mental gymnastics, helps deepen your determination, focus and will to win.

It is one thing to visualize success to overcome your inner opponent. But how do you beat the second opponent -- the obstacles of the outside world that challenge your skill and mental discipline? This is your real opponent.

You face obstacles not only in martial arts, but in business, education, daily living. If you want to be a world champion you must overcome the obstacles enroot to your goal. To achieve a future position as a leader within your company, you must build your leadership skills through new assignments. To gain confidence, you must seek out risk-taking opportunities instead of taking refuge in security.

When I was studying for my SHODAN rank black belt, my sparring partners were 3rd and 4th degree black belts. I depended on this challenge to help me grow to be the best both mentally and emotionally.

Today, I am a black belt studying for my second degree under Earnest Hart Jr.

Shouldn’t your opponent be worthy of your talents and skill?

© Copyright Mindscape 2006

Jennifer Touma
314.567.7966
jtouma@mindscapemind.com