Mind over matter: Improving Performance Through Focus
Over the past three months, I've been on a journey to recoup the strength at the gym I had lost in recovering from a bout of COVID earlier this year. Despite, what I assumed to be, my best efforts, progress had been frustratingly slow; however, over the last two weeks, something remarkable happened. I experienced a 20% strength improvement on each major lift.
What was the game-changer, you might wonder? It wasn't a miraculous supplement or a newfound burst of energy; it was a profound shift in my training approach which reflected how I trained at my strongest.
Instead of training based on intuition, I decided to recommit myself to a structured training program with prescribed specific weights and reps. The mere presence of a goal was motivating, but what truly set this experience apart was my newfound ability to focus. I realized that during my workouts, I had become entirely absorbed in the pursuit of my goal. Unlike the last few months, there were no distractions - no checking my phone, no scrolling through social media, no messages interrupting my flow.
Every second of my three-minute rest break was dedicated to an external focus on the next set, the weight to be moved, as well as an internal focus on visualizing myself performing the movement. This is what the Mental Toughness Questionnaire (MTQ) would describe as Commitment – the degree to which an individual remains focused on their goal.
The Science Behind Attentional Control:
It wasn’t until I started poking around Google Scholar that I realised that the profound impact of attentional control on my performance was grounded in scientific evidence.
Studies have demonstrated that focusing on external cues, such as the movement of a barbell during strength training, led to significantly greater muscle activation compared to focusing on internal sensations like muscle contraction. Others found that external attentional focus enhanced the accuracy and effectiveness of movements in various sports and physical activities, including weightlifting.
But the gains (no pun intended) don’t stop there. Rock climbers who maintained an external focus on their handholds and footholds exhibited better performance and reduced fatigue compared to those who concentrated on their body positioning and individuals who skied while focusing externally on the terrain and the path they were navigating were able to make faster decisions and displayed enhanced performance compared to those with an internal focus on their technique.
Taken in their totality, it seems a plethora of research exists to suggest that an external attentional focus can significantly impact sporting performance and I suspect if we started a literature review on the subject, we would find positive effects for the impact of attentional focus in the corporate setting as well.
So what were the skills I used unconsciously to exercise the muscle of ‘Commitment’, to use MTQ language? For those following along at home, they were:
Positive Thinking: A positive mindset is crucial when aiming to improve your commitment. Believe in your ability to achieve your goals, and remind yourself of your past accomplishments. Positivity not only fuels motivation but also sharpens your focus on the task at hand.
Attentional Control: As highlighted in my personal journey, attentional control can be a game-changer. Eliminate distractions during your workouts or any other tasks you're committed to. Train your mind to maintain a laser-like focus on your goals, and you'll be amazed at the progress you can make.
Visualization: Visualization is a powerful mental tool. Take time to vividly imagine yourself achieving your goals. Visualizing success can enhance your commitment and provide a mental roadmap to follow.
The power of attentional control cannot be underestimated in developing mental toughness and commitment. By harnessing the ability to direct our attention externally and eliminating distractions, we can achieve our goals more efficiently and effectively.
The fantastic news about developing Commitment, as well as mental toughness holistically is that ‘where there’s a will, there’s a way’. Where individuals want to change or develop, it is possible to change one’s core mental toughness!
References:
Wulf, G., & Dufek, J. S. (2009). Increased jump height and reduced EMG activity with an external focus. Journal of Sports Sciences, 27(9), 895-903
McNevin, N. H., Shea, C. H., & Wulf, G. (2003). Increasing the distance of an external focus of attention enhances learning. Psychological Research, 67(1), 22-29.
Oliver, J. L., & Sanchez, X. (2010). Influence of attentional focus on skilled performance in snowboarding. International Journal of Sports Science & Coaching, 5(4), 439-449.
Seifert, L., Cordier, R., Orth, D., Courtine, S., & Croft, J. L. (2019). Effect of attentional focus on climbing fluency and climbing performance. Journal of Applied Sport Psychology, 31(2), 190-208.
