Insights from ‘10-Minute Toughness’ by Jason Selk Flashcards
What is the purpose of the 15-second centered breath exercise in Jason Selk’s mental workout?
To biologically control the heart rate to manage arousal levels and enhance clear thinking under pressure.
Fill in the blank: The 15-second centered breath involves breathing in for __ seconds, holding for __ seconds, and breathing out for __ seconds.
six, two, seven
True or False: According to Jason Selk, slowing down breathing to 15-second intervals helps manage anxiety before a competition.
True
What is a performance statement, and how does it benefit the individual during competition?
A performance statement is a specific phrase that focuses on essential actions for success, reducing negative self-talk and enhancing focus.
Fill in the blank: Without a performance statement, the mind will naturally fill with __ and __.
worry, self-doubt
Application: Imagine you’re about to give a big presentation. Write a potential performance statement you might use to stay focused.
Answers will vary; example: ‘Speak clearly and connect with your audience.’
What is the purpose of visualization in Jason Selk’s mental workout?
To mentally prepare by visualizing past success, ultimate success, and upcoming successful performances, enhancing readiness and confidence.
Fill in the blank: While visualizing success, it is important to end each session by _________.
congratulating yourself on an excellent performance.
List three questions you should ask yourself during visualization according to Jason Selk.
What do I see? What do I hear? What do I feel?
True or False: Visualization should be performed slowly, without considering real-time ‘game speed.’
False
What is the identity statement in Jason Selk’s mental workout?
An identity statement is a personal affirmation of one’s strengths and qualities aimed at boosting self-confidence and self-image.
Fill in the blank: An example identity statement by Jason Selk is, ‘I am more motivated than my competition; I am the ___________.’
most effective sports psychology consultant in the world.
Describe the final step in the 10-Minute Toughness mental workout.
The final step is a 15-second centered breath to reset heart rate, maintaining controlled arousal and focused mental clarity.
Comparison: How does a performance statement differ from an identity statement?
A performance statement is focused on actions needed for success in specific situations, while an identity statement reinforces core strengths and self-image.
What are the three components of the 10-Minute Toughness workout that help with arousal, focus, and self-image?
Centering breaths, performance statement, and identity statement.
