They seek tangible results that are reflected in their perA Program Born of Frustration

Concreteness and simplicity are the main points I endeavor to attain in my program. In the years leading up to developing 10-Minute Toughness in 2000, I became frustrated with mainstream sport psychology books. The literature was loaded with excellent concept and theory; however, it lacked a concrete mental-training program to help athletes better control their success. My hands-on experience working with professional and amateur athletes told me that athletes were also frustrated with the lack of a simple, defined mental-training process. People who wanted to get physically stronger would consult a trainer, and the trainer would provide them with a strength program that included a specific and proven method of getting physically stronger. The strength program would be something like three sets of ten of this exercise, three sets of twelve of that exercise, three sets of eight of another exercise, and so on. A person who follows such a program can’t help but get stronger. In contrast, many of the sport psychology books tell you to be mentally stronger but don’t provide you with the strength program to fully accomplish the desired mental toughness. While other sport psychology books do a good job of telling you what to think, 10-Minute Toughness will teach you exactly how to develop the mental toughness needed to formulate and maintain those productive thoughts. It provides individuals with the details needed to accomplish the development of mental toughness. If you complete the mental-strength program provided here, you cannot help but become mentally tougher. Athletes want to be told what to do to become better. They seek tangible results that are reflected in their per formance. Amazing progress has been made in the field of sport psychology over the last twenty years, yet controlling the mental disposition of athletes today—regardless of skill level—is seemingly as difficult now as ever before. It doesn’t have to be. The power lies in the hands (and head) of the athlete. All that’s needed are the tools. The title of this book, 10-Minute Toughness, implies that in ten minutes, athletes can be mentally prepared for competitive success. Although it seems too good to be true, it’s not. An individual who will allot ten minutes per day to focus on mental work will gain the mental edge needed for competitive excellence. Athletes using 10-MT spend approximately four to five minutes after each practice and competition to focus on strengths and goal-related thinking. They also spend five minutes a day completing a five-step mental workout prior to the next day’s training and/or competition to help develop a pinpoint focus on what they are trying to improve and what it takes to make it happen. The 10-MT tools are scientifically proved to enhance the mind’s ability to focus on the qualities necessary for improvement and consistency. The real value of 10-MT is that it is simple and concrete enough for athletes and other competitors to understand and to commit to integrating into the daily training routine. Think about it: in just ten minutes a day, you can guarantee that you will be mentally prepared for every practice and competition. The field of sport psychology has identified self-efficacy (self-confidence) as the most influential mental variable in controlling performance. This means that if you have a strong belief in your ability to perform well, then the chances of your actually performing well greatly improve. This program is specifically designed to help athletes improve self-confidence. The two most effective ways to develop self-confidence are to perform well and to physically and mentally prepare to perform well. The program works because it has two primary strengths. First, it forces athletes to identify the “process of success.” The process of success is a clear and concise assessment of what it takes for the athlete to perform well. This assessment is done daily after training and competition. Second, a mental workout provides a vehicle for mentally training the identified process of success. In addition, athletes visualize success outcomes to enhance self-confidence. They identify the most beneficial thoughts to have and then condition their minds to be able to maintain those thoughts more fully throughout training sessions and competition. It is certainly not rocket science, but it absolutely works! Essentially, what 10-MT does is provide athletes with a simple and concrete method of focusing the mind and body on precisely what it takes to be successful. Athletes then rehearse the process of success on a daily basis, which strengthens the mind and increases the likelihood of fully realizing their goals. I have presented the 10-Minute Toughness mentaltraining plan not only to athletes and coaches but also to business executives and corporate teams, performing artists, and many other types of clients. This book will give you the tools to customize the program for your own needs. Whether you’re an aspiring athlete, a middle manager looking to connect better with your team and get ahead, or someone striving for personal fitness, mental toughness is the common source for the drive necessary to bring your goals within reach. I use athletes and competitive sport as my primary examples in the pages that follow, but the principles of mental strength training are the same for competitors on and off the field.