Coach AJ 🎯 Mental Fitness

Process Performance | Systems Thinking | Industrial Engineer Obsessively research mental performance - organized 1000+ insights for coaches/athletes.

[Coach AJ 🎯 Mental Fitness @coachajkings]

Mental fitness will overtake physical fitness within the next 5 years.

Aristotle said, "The energy of the mind is the essence of life."

Your mind is affected by your daily thoughts, habits and unconscious biases.

Mental fitness helps you build resilience and thrive.

Without mental fitness, managing stress, anxiety, and challenges becomes harder.

What is mental fitness? Why does it matter? And how to start👇

Why is mental fitness important?
Mental fitness is just as important as physical fitness, and the best in their fields have realized it. They know that having self-awareness & understanding your thoughts, perceptions, & realities allow you to become a better performer & leader.

What is mental fitness?
Mental Fitness is having good health & mental strength achieved through mental exercises. Mental fitness activities strengthen the mind. Examples: Meditation, Journaling, Breath Work Affirmations, Brain Games, Mindfulness & Visualization.

What are the benefits of a mental fitness routine?
✅Increased Confidence
✅Increased Resilience
✅Better Sleep
✅Better Ability to Deal with Anxiety
✅More Optimistic Mindset
✅Improved Cognitive Function

Who are some people you know who do mental fitness activities?
LeBron James has used meditation and mindfulness for the last decade to help with his performance, anxiety, and stress. He talks about how it gives him moments of calm before and during games, allowing him to focus on what matters, block out the noise, and accept his current environment.

Jerry Seinfeld credits his writing to his comedy success. To help with writing, he does transcendental meditation twice per day for twenty minutes. He will do it daily, but also uses it any time he feels like he is out of gas or “dipping”.

Sara Blakely credits her success with Spanx to establishing a visualization practice. She visualized the details before they happened and had a vision of what she wanted. This helped her make it a reality, she even visualized being on the Oprah show!

Tom Brady plays brain games daily on his iPad. This allows him to sharpen his mind to improve his memory, brain function, and focus. He says it also helps regulate his emotions and be present.

What can you do to start a mental fitness habit?
1. Pick one activity that interests you and make it a habit
Pick a habit that interests you. It is easy to look at the whole list and want to start with everything, but the goal is to start with one as a daily habit.

2. Start small
Start small and make it attainable. Most people get discouraged when they can't meditate for 30 minutes or lose focus after 10 minutes, but it will grow over time.

3. Set a time and place
The most important aspect about starting a habit is setting a time and place. This allows you to know when the habit is going to occur and sets expectations.

4. Grow over time
This is where you need to have a growth mindset and know that your practice can grow over time. You can add more activities throughout the day, but this is where you can build a practice that works for you.

5. Remember that it takes time
The people referenced above started these habits years ago and just like money, this investment compounds over time. This is where you will start to see the effects grow as you start to better know yourself and understand your habits.

Suggestions of where to begin
• 5 minutes of meditation when wake up
• 5 minutes of visualization after breakfast
• 5 minutes of affirmations driving to work
• 5 minutes of mindfulness at lunch
• 5 minutes of breath work after work
• 5 minutes of brain games after dinner
• 5 minutes of journaling before bed

“Our life is shaped by our mind, for we become what we think.” - Buddha
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[Coach AJ 🎯 Mental Fitness @coachajkings]

Fernando Mendoza with one of the best analogies for a team and teamwork.

"I'm shining now, but only because there are so many stars around me."

[Coach AJ 🎯 Mental Fitness @coachajkings]

John Wooden said, "A player who makes a team great is more valuable than a great player. Losing yourself in the group, for the good of the group, that’s teamwork."

Great teams come together.

They don't let dysfunction take over...

The Five Dysfunctions of a Team according to Patrick Lencioni
1. Absence of Trust - Trust is the foundation of any team. When team members are reluctant to be open up and communicate, it blocks trust and performance. Overcoming this requires openness and the willingness to share weaknesses and fears without fear of reprisal.

2. Fear of Conflict - Healthy conflict is essential for growth. Teams that avoid conflict out of fear of discord end up with unresolved issues and tension. Encouraging open and constructive conflict leads to better decision-making and problem-solving.

3. Lack of Commitment - Without commitment, teams cannot achieve their goals. This dysfunction arises from ambiguity in direction and priorities. Setting clear goals and creating active buy-in from team members are crucial for commitment.

4. Avoidance of Accountability - When team members are not held accountable, standards start to slip. A culture where people are regularly held responsible for their performance creates a sense of collective responsibility and excellence.

5. Inattention to Results - The ultimate goal of any team should be collective results. When individual goals overshadow team goals, it leads to stagnant progress. Emphasizing shared success is essential for driving team performance.

"Teamwork is not a virtue, but rather a choice. It's a strategic decision and an intentional one." - Patrick Lencioni

[Coach AJ 🎯 Mental Fitness @coachajkings]

@FootballPsych_ 💥💥💥

[Coach AJ 🎯 Mental Fitness @coachajkings]

Nick Sirianni shares the philosophy that drives all great teams.

"Can you do it by yourself? You can't do it in this sport by yourself. It takes everybody."

"I can't be great without the greatness of others. Period."

No one wins alone.

Greatness requires a team and great teammates.

You need everyone to buy in. Then he gave them the mantra:
"Sometimes you. Sometimes me. Always us."
"Sometimes you. Sometimes me. Always us. Together. Team."

Great teams are connected. They know how to come together.

It requires selflessness, humility, and hard work.

Sometimes you. Sometimes me. Always us.
(🎥 Philadelphia Eagles)

[Coach AJ 🎯 Mental Fitness @coachajkings]

Nick Sirianni shares the philosophy that drives all great teams.

"Can you do it by yourself? You can't do it in this sport by yourself. It takes everybody."

"I can't be great without the greatness of others. Period."

No one wins alone.

Greatness requires a team and great teammates.

You need everyone to buy in. Then he gave them the mantra:
"Sometimes you. Sometimes me. Always us."
"Sometimes you. Sometimes me. Always us. Together. Team."

Great teams are connected. They know how to come together.

It requires selflessness, humility, and hard work.

Sometimes you. Sometimes me. Always us.
(🎥 Philadelphia Eagles)

[Coach AJ 🎯 Mental Fitness @coachajkings]

Clark Lea shares what the real cost of success is.

"We all as humans want the results now."

"Most people - their tolerance level for suffering, sacrifice, struggle - only goes so far as they're rewarded for it."

"It's challenging when you know you're putting effort in but not seeing the results."

Success requires hard work, patience, and consistency. It means having faith in the process and delayed gratification.

"We've asked for a high level of suffering, sacrifice, and struggle from our players and staff."

"The beauty of it is - we haven't deviated from that ask. That's what we call our team into every day."

The results will come. But only if you stay in it long enough.

Success requires sacrifice and struggle because you can't get where you want without breaking past your current limits.
(🎥 D1 Training)

[Coach AJ 🎯 Mental Fitness @coachajkings]

Clark Lea shares what the real cost of success is.

"We all as humans want the results now."

"Most people - their tolerance level for suffering, sacrifice, struggle - only goes so far as they're rewarded for it."

"It's challenging when you know you're putting effort in but not seeing the results."

Success requires hard work, patience, and consistency. It means having faith in the process and delayed gratification.

"We've asked for a high level of suffering, sacrifice, and struggle from our players and staff."

"The beauty of it is - we haven't deviated from that ask. That's what we call our team into every day."

The results will come. But only if you stay in it long enough.

Success requires sacrifice and struggle because you can't get where you want without breaking past your current limits.
(🎥 D1 Training)

[Coach AJ 🎯 Mental Fitness @coachajkings]

The real fear shouldn't be action - it should be inaction.

Let me explain.

[Coach AJ 🎯 Mental Fitness @coachajkings]

Dusty May shares how he built a culture of never being afraid to fail at Michigan.

"In our program we're very intentional to never be afraid of failure. Literally ever."

"If I ever feel like our guys have any self-doubt or any fear - we bring it to the surface."

"The media's gonna criticize us. It'll be over in 24 hours. All that stuff is vapor. What people are gonna say about us on Twitter is vapor."

Focus on the work, not the criticism or the praise. It's vapor.

"We're more concerned with just doing our best."

"That's not gonna affect our behaviors. We're gonna go out and be unafraid. We're gonna be aggressive. We're gonna let it rip - and trust that the results are gonna be there."

Focus on doing the work and giving your best.

Trust the process and let it rip.

The real enemy of your performance is being too afraid to fail.
(🎥 Way of Champions)

[Coach AJ 🎯 Mental Fitness @coachajkings]

Dusty May shares how he built a culture of never being afraid to fail at Michigan.

"In our program we're very intentional to never be afraid of failure. Literally ever."

"If I ever feel like our guys have any self-doubt or any fear - we bring it to the surface."

"The media's gonna criticize us. It'll be over in 24 hours. All that stuff is vapor. What people are gonna say about us on Twitter is vapor."

Focus on the work, not the criticism or the praise. It's vapor.

"We're more concerned with just doing our best."

"That's not gonna affect our behaviors. We're gonna go out and be unafraid. We're gonna be aggressive. We're gonna let it rip - and trust that the results are gonna be there."

Focus on doing the work and giving your best.

Trust the process and let it rip.

The real enemy of your performance is being too afraid to fail.
(🎥 Way of Champions)

[Coach AJ 🎯 Mental Fitness @coachajkings]

Pat Summitt shares the philosophy that guided 38 years and 8 national championships.

"You win in life with people."

"It's not about me. I've never scored a basket for the University of Tennessee...It's all about the people you surround yourself with - and what they bring to the court, to the game."

You can't win without having a team there to help. It starts with the people and the team.

"It is a team concept. And they have to do it together."

It was never about her - it was always about them.

Surround yourself with great people.

Great teams know how to trust and come together for a goal bigger than themselves.
(🎥Lifeissport )

[Coach AJ 🎯 Mental Fitness @coachajkings]

Kelvin Sampson said, "The first step on the ladder of success is always failure."

"Immature people don’t deal well with failure.”

Failure can be a great teacher; it's where growth begins.

Here are 8 lessons we can all learn from failure👇

[Coach AJ 🎯 Mental Fitness @coachajkings]

Jalen Brunson shares the mindset his parents instilled in him and why he's never afraid of the big moment.

"I've always been taught by my parents to never be afraid to fail."

"You put yourself in those positions in the summertime - when you're envisioning what's going on on the court, when you're by yourself - putting yourself in those positions to get better."

"When those opportunities come about - you're not afraid of the moment. Because you worked hard enough to where if you do fail, you're gonna learn anyway."

Preparation kills fear. You can't be scared of a moment you've already lived a thousand times.

"You put the confidence you have in everything you do when the lights are on - because of everything you've done when no one's watching."

"That's the mindset my parents instilled in me. Every coach I've had has helped make it better."

Confidence comes from doing the work.

Do the work in private and give yourself proof of what you're capable of doing.

Focus on preparation not failure.

That's the mindset.
(🎥NBA)

[Coach AJ 🎯 Mental Fitness @coachajkings]

Shane Steichen shares the goal-setting principle everyone needs to hear.

"You gotta set clear, specific goals. Number one."

"Vague goals equal vague results."

Then he broke it down what that actually looks like:
"If you're a wideout and you're like, 'Man, I wanna have no drops' - that's a good goal."

"But it should be - 'I'm gonna do the jugs machine 4 days a week, catch 100 balls a day, 400 balls a week - to have no drops.' That's a clear, specific goal."

Focus on the process and the habits.

The goal isn't the destination.

The goal is the daily process that gets you there.

Vague goals create vague results.

Specific goals require specific action.

[Coach AJ 🎯 Mental Fitness @coachajkings]

Shane Steichen shares the goal-setting principle everyone needs to hear.

"You gotta set clear, specific goals. Number one."

"Vague goals equal vague results."

Then he broke it down what that actually looks like:
"If you're a wideout and you're like, 'Man, I wanna have no drops' - that's a good goal."

"But it should be - 'I'm gonna do the jugs machine 4 days a week, catch 100 balls a day, 400 balls a week - to have no drops.' That's a clear, specific goal."

Focus on the process and the habits.

The goal isn't the destination.

The goal is the daily process that gets you there.

Vague goals create vague results.

Specific goals require specific action.

[Coach AJ 🎯 Mental Fitness @coachajkings]

Great leaders believe they serve the team.
• They know that it means caring.
• They know that it means empowering others
• They know that it means wanting to see others at their best.

Here are 6 habits to be a better servant leader:

[Coach AJ 🎯 Mental Fitness @coachajkings]

Maxx Crosby shares what great coaching really looks like and why you have to earn it every day.

"Coaches are meant to continuously build and push and elevate players."

"You always instilled that confidence in me - no matter what, don't forget who you are. Don't forget what I saw when I watched the film."

"I always go back to that. I can't be blocked."

That's what great coaches do. They show you who you are before you believe it yourself.

"Be confident in who you are. And you always gave that to me."

Then he explained the formula:
"The effort part - that's first and foremost. That's things that require zero talent."

"You put talent, hard work, and the energy every single day - you're gonna be unstoppable."

You can always show up with a great attitude and great effort.

Being unstoppable starts with what you do and the approach you bring every day.
(🎥 @CrosbyMaxx | @BarstoolGruden)

[Coach AJ 🎯 Mental Fitness @coachajkings]

Maxx Crosby shares what great coaching really looks like and why you have to earn it every day.

"Coaches are meant to continuously build and push and elevate players."

"You always instilled that confidence in me - no matter what, don't forget who you are. Don't forget what I saw when I watched the film."

"I always go back to that. I can't be blocked."

That's what great coaches do. They show you who you are before you believe it yourself.

"Be confident in who you are. And you always gave that to me."

Then he explained the formula:
"The effort part - that's first and foremost. That's things that require zero talent."

"You put talent, hard work, and the energy every single day - you're gonna be unstoppable."

You can always show up with a great attitude and great effort.

Being unstoppable starts with what you do and the approach you bring every day.
(🎥 @CrosbyMaxx | @BarstoolGruden)

[Coach AJ 🎯 Mental Fitness @coachajkings]

Maxx Crosby (@CrosbyMaxx) was a 4th round pick out of Eastern Michigan.

Nobody thought he'd be one of the best pass rushers in football.

He wasn't given anything. He earned everything.

Here's how he does it every day:
(📌Bookmark this)

[Coach AJ 🎯 Mental Fitness @coachajkings]

Maxx Crosby (@CrosbyMaxx) was a 4th round pick out of Eastern Michigan.

Nobody thought he'd be one of the best pass rushers in football.

He wasn't given anything. He earned everything.

Here's how he does it every day:
(📌Bookmark this)

[Coach AJ 🎯 Mental Fitness @coachajkings]

Maxx Crosby (@CrosbyMaxx) was a 4th round pick out of Eastern Michigan.

Nobody thought he'd be one of the best pass rushers in football.

He wasn't given anything. He earned everything.

Here's how he does it every day:
(📌Bookmark this)