3 Programs

28 Days
to
Goal-Setting
Greatness
By Jared M. Wood, Ph.D.
Author of the Sport Psychology Training Manual
It's Only Cold On One Sideline
available exclusively at 1sideline.com
(C) Jared M. Wood, Ph.D. 1sideline.com Goal Setting Greatness 1

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28 Days to Goal-Setting Greatness
Pre-Program Preparation To Do List:
1) Print the Program
2) Read this introduction
3) Choose your winning times at the bottom of this page
4) Set a date to start Day 1
Introduction
Congratulations on beginning your journey toward goal setting greatness. Goals are incredibly
important in football and life. Goals motivate, track progress, and focus the mind on telling the
body what to do. Goals increase effort, persistence, and focus, and when failure starts to become
an option mentally, goals help us learn how to overcome setbacks and ultimately succeed on our
quest for greatness. After 28 days, you will be taking action and accomplishing multiple goals on a
daily basis. At this rate, you will constantly be increasing your confidence and motivation as well.
After 28 days, you will be achieving goal setting greatness and getting better every day. The only
thing to do at that point is to stick with it!
Taking Reps
Like physical practice of skills and weight training, mental conditioning takes multiple repetitions.
For this reason, you will be asked to do some daily drills multiple times. Here are some
recommendations for times to do your repetitions to be most effective within your daily schedule.
We will call these scheduled repetitions winning times. I chose this name because my high school
football coach, Ralph Munger, always called it winning time when we were putting in work and
getting better while our opponents were taking it easy.
Recommendations for winning times to do repetitions of your daily lessons. Choose 3 winning
times, or go the extra mile and choose all 4.
1) First thing when you wake-up, early in the morning.
2) Afternoon, such as right before practice.
3) Early to mid-evening, perhaps as close as possible to typical game time if you play in the
evening. For example, if you typically play games at 7:00pm, try to make it as close to 7:00pm
as possible.
4) Optional extra mile winning time: Just before bed time.
As you accomplish each repetition for each winning time, get in the habit of crossing it off your to
do list (cross it off if it's a one and done), or make a check to indicate how many times you have
performed the repetition today.
Further recommendations for timing:

1) Set an alarm for timing. If you use a phone you can type a note to help prime your mindset.
2) Attach it to other things you do every day, such as getting out of bed, getting dressed for
practice, arriving home, changing out of school/work clothes into comfortable evening clothes,
sitting down to settle into your evening routine, just before you get ready for bed, etc.
Choose your three winning times and get set to start on Day 1.
1) Time 1______________________________
2) Time 2______________________________
3) Time 3______________________________
4) Extra Mile Time 4______________________

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Now all you have to do is set a date to start Day 1. Day 1 start date: __________________________
Important Note: Do this program for 28 straight days. Even if some goals are hard to accomplish
on weekends, find a way to get it done. No excuses!
Congratulations! Whether you realize it or not, you already had a goal to start this program, and
you accomplished it! Now get after the rest of the program with enthusiasm for setting and
accomplishing goals.
Week 1: Learning about Goal Types and Why Goals Work

A goal is an intention to do something, be a certain type of person, or have a certain thing. In the
first week, we are going to lay the framework for everything that follows for goal-setting greatness
in sports and life. First, you must learn three different types of goals and why they are important.
Remember, as you accomplish each repetition for each winning time, get in the habit of crossing it
off your to do list (cross it off if it's a one and done), or make a check to indicate how many times
you have performed the reptition today. This helps you feel a sense of accomplishment and builds
confidence through achievement.
Day 1: Win Goals

To Do List
1) Read the following paragraphs to learn about win goals.
2) Read this information 3 times (4 if you choose to go the extra mile). Do 1 repetition at each
winning time.
3) Feel great about accomplishing your goal of starting this program and taking action on it.
Goals are incredibly important in football and life. Goals motivate, track progress, and focus the
mind on telling the body what to do. Goals increase effort, persistence, and focus, and when
failure starts to become an option mentally, goals help us learn how to overcome and succeed.
The first type of goal is a win goal. A win goal is a goal you set versus an opponent. Win goals are
often called outcome goals, but in football against only one opponent at a time, the term win goal
is accurate. Even if you play a sport like track or golf against a field of multiple opponents and set a
goal to finish with a certain place rather than a win, I think win goals is still a preferable term to
outcome goals. To keep it simple, in team sports, a win goal is typically as simple as this: Win the
game.
Win goals help us keep a focus on winning rather than playing not to lose. Most importantly, win
goals are motivating and can help us increase energy for games and practice.
Day 2: Performance Goals

To Do List
1) Read the following paragraphs to learn about performance goals.
winning time.
3) Review Day 1's lesson, Win Goals, 1 time.
4) Feel great about accomplishing your goal of continuing this program and taking action on it.
The second type of goal is a performance goal. Performance goals measure progress against past
statistics or a standard. Don't let the term performance goal confuse you. Although we often think

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of performance as something that happens during a game, performance goals can be set for
practice as well as games. In fact, because we either get better or worse every day, practice is great
setting for using performance goals to ensure progress is made. Weight training and conditioning
are also excellent situations for setting performance goals.
Whereas win goals focus on performance against an opponent, performance goals focus on team
or individual performance relative to past performance (i.e., statistics) or a standard. Common
performance goals include yardage totals, turnovers/takeaways, and various percentages (e.g.,
completion percentage, third down conversion percentage), but other performance goals are more
creative. Some creative performance goals include keeping track of pancakes, hustle plays, or
consecutive completions.
Performance goals are set against a statistic or a standard. Performance goals are an excellent way
to track progress over time. Essentially, performance goals help you determine whether you are
improving and getting better every day, week, month, and year. Accomplishing performance goals
is a primary source of confidence. Without tracking and accomplishing process goals, you will not
be increasing your confidence as much as you should be.
Day 3: Process Goals

To Do List
1) Read the following paragraphs to learn about performance goals.
2) Read this 3 information times (4 if you choose to go the extra mile). Do 1 repetition at each
winning time.
3) Review Day 2's lesson, Performance Goals, 1 time.
You now know the most useful way to categorize goals.
Win and performance goals are important to winning games and progressing individually and as a
team, but both goals have flaws. Neither allows the mind to prime the body for execution. It's
good to know how to win, and it's good to know if skill and execution are improving. But neither
win goals nor performance goals indicate how to get it done. That's where process goals come in.
The third type of goal is a process goal.
Process goals focus on how to execute. They are intentions for how to think, feel, or act. By act I
mean how to physically play, such as being strong or playing with a knee bend, or how to respond,
such as with your head held high or with words of encouragement to teammates. Process goals are
essential to playing your best and developing over time. For example, playing every play with the
intensity of your last play is an example of a process goal for effort intensity. Good process goals
tend to focus on things like execution, effort, keys/reads/check, and attitude.
Coaches and players typically use process goals to explain the intended mental focus during drills.
Coaches often don't know the term process goals and instead use the term coaching points. So if
you know the term coaching point, it's basically interchangeable with the term process goals. A
drill without a process goal isn't a good drill. After all, why waste time on anything that isn't
intended to do something? The intent of the drill should be a clear process goal. Even in situations
such as games, which almost always have win and performance goals attached, process goals
should be clearly stated.

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Whereas win and performance goals focus on results, process goals help focus the mind on what
produces results: The process. It is vitally important to constantly be focused on what to do in the
present. In each moment, athletes and coaches must have goals they are working to achieve.
Process goals guide thoughts, feelings, and actions in the present moment.
Day 4: The 1st Why of Goals: Goals Increase Effort

To Do List
1) Read the following paragraphs to learn about why goals work: goals increase effort.
winning time.
3) Review Day 3's lesson, Process Goals, 1 time.
Now that we have covered the three types of goals, it is time to understand why goals should be
set. That is, it's time to discover the ways in which goals affect action. Goal setting increases effort
toward goal accomplishment. This is the essence of the first why of goal setting: Goals create a
target to pursue, and with a clear target in mind, effort in pursuit of the target is increased. For
example, if a team has a goal of getting 11 men to the ball during a pursuit drill rather than just
tagging off and jogging back to the huddle, that goal should increase effort vastly over what it
would have been if there were no such goal.
Goals have known effects on action. One of the primary ways goals influence action is by
increasing effort toward a goal. By setting goals, we increase the likelihood that great effort is spent
in trying to achieve the goals.
Day 5: The 2nd Why of Goals: Goals Increase Persistence

To Do List
1) Read the following paragraphs to learn about why goals work: Goal increase persistence.
winning time.
3) Review Day 4's lesson, The 1st Why of Goals: Goals Increase Effort, 1 time.
Goals increase effort, not only in the present moment, but over time as well. In other words, goals
influence persistence. My defensive coordinator in college, Coach Greg Pscodna, used the
wonderful term superhuman second effort to describe the type of all-out effort he wanted from his
players. He didn't want us to be ordinary. He wanted us to be extraordinary. Superhuman second
effort meant not giving up until the whistle blew. Superhuman second effort meant swarming to the
ball. Superhuman second effort meant gang tackling with a fury our opponents had never seen.
Superhuman second effort meant doing our own assignment and then finding another assignment
to complete. Superhuman second effort meant securing a tackle then working on a strip, fumble,
and recovery or scoop and score. Mostly, superhuman second effort meant doing whatever it takes
to get the job done.
Of course, all of those descriptions illustrate how to play during any single play, but I want to use
another meaning for superhuman second effort. If what we pursue at one point in time can be
considered effort, then what we pursue over and over, especially what we pursue with
superhuman second effort, can be considered persistence. Persistence is another important way
goals influence performance and skill development.

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One important implication of the term superhuman second effort is that it isn't always the first
effort that makes the difference. Sometimes, a second effort is needed. In other words, if something
is important, try and try again. Persistence is a term that describes the idea that we can give an
effort toward a task again and again and again. As the old saying goes, if at first you don't succeed,
try, try again.
Day 6: The 3rd Why of Goals: Goals Focus the Mind on What To Do
To Do List
1) Read the following paragraphs to learn about why goals work: Goals focus the mind on what
to do.
winning time.
3) Review Day 5's lesson, The 2nd Why of Goals: Goals Increase Persistence, 1 time.
You cannot get what you want focused on what you don't want. Goals must focus the mind on
what to do. The more clearly your goals state what you want to do, the clearer you will imagine
what to do, the better your body will execute those goals. Goals increase focus on important
elements of performance. In other words, goals increase your focus on what to do.
Process goals are particularly effective at directing attention to what matters most. Ultimately, you
want to focus enough on goals during practice that game-time execution becomes automatic: You
execute automatically without having to think too much. This is what my college linebacker coach,
Ron Parker, called taking the drill to the field.
Taking the drill to the field is not a process that should be left to chance or haphazard preparation.
It requires concentrated effort and attention to detail by both coaches and players. From reading
the previous two lessons, you realize that goals are going to help you give a great first effort and a
superhuman second effort, and the effort and perseverance is going to form habits. If you are going
to give a great first effort, and if you are going to give a superhuman second effort, then you have
to know what to practice in order to play the way you want to play. This is because you will play
the way you practice. In other words, you will take the drill to the field. Thus, practice must have a
focus, and one of the useful things about goals -apart from causing effort and persistence - is that
goals direct attention. With the proper focus, athletes learn to take the drill to the field effectively.
Day 7: The 4th Why of Goals: Goals Improve Learning How to Solve
Problems
To Do List
1) Read the following paragraphs to learn about why goals work: Goals improve learning how to
solve problems.
winning time.
3) Review Day 6's lesson, The 3rd Why of Goals: Goals Focus the Mind on What To Do, 1 time.
You made it through week one and now know 3 types of goals and 4 ways goals influence
action.
When effort, persistence, and focus fail time and time again, goals help us overcome momentary
failure by improving new learning. Failed attempts do not lead to failure until one quits. Goals
help us focus and persist toward learning and developing new ways to succeed.

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Be committed to your goals and relentlessly pursue them. Whenever tempted to think, "This
problem can't be solved," instead condition yourself to think, "Where there's a will there's a way."
In other words, you have to train yourself to believe that all problems have solutions. If you are
working on a problem that seems impossible to solve, just think to yourself that a solution exists,
you just haven't figured it out yet. Replace your doubt with a belief that you will figure it out
eventually with persistence.
Congratulations on completing your first week of Goal-Setting Greatness. Feel great about your
accomplishment and let your confidence soar with the knowledge that you are becoming great by
acting great. You are getting better each day through your accomplishments.
Week 2: Goal Types and Why They Work: Making It Personal

This week you are going deepen your knowledge of goals by taking what you know already and
making it personal. Making it personal will lock it up tightly in your memory. This week I ask you
some questions that may or may not be easy for you. I do not provide the answers. Struggling with
these questions is fine and will lead to great learning. Remember, as you accomplish each
repetition for each winning time, get in the habit of crossing it off your to do list (if it's a one and
done), or make a check to indicate how many times you have performed the reptition today. This
helps you feel a sense of accomplishment and builds confidence through achievement.
Day 8: Making Goals Personal

To Do List
1) Read today's quotes 3 times (4 if you choose to go the extra mile). Do 1 repetition at each
winning time.
2) Each time, consider why the quotes might be personally important to you. Do you agree or
disagree with the quotes? Why? What types of little things make a big difference when applied
day after day for weeks, months, or years? Work hard at this. The harder you think, the more
you will learn.
3) Review Day 7's lesson, The 4th Why of Goals: Goals Improve Learning How to Solve
Problems, 1 time.
"Sometimes when I consider what tremendous consequences come from little things, I am
tempted to think there are no little things."
-Bruce Barton, American Author, Executive, and Politician
"It's the little details that are vital. Little things make the big things happen."
-John Wooden
While the information in this chapter should help you become strong at goal setting,
making goal setting a fundamental skill takes a little work. I like to have my athletes
get in the habit of setting goals daily, or at least for each upcoming contest. I use the win,
performance, process goal format. One simple way to do this is to write is out on a
notecard. The notecard can be carried with you and set on your desk or table to help keep
your goals in the forefront of your mind. I like to see a date and title for the card as well.
Here's an example of what it might look like for a running back.

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Day 9: Making Win Goals Personal
To Do List
1) In the first session of the day, review Day 1's lesson to remind yourself about win goals. Then
do one repetition of today's lesson.
2) In total, read today's quotes 3 times (or 4 if you choose to go the extra mile). Do 1 repetition at
each winning time.
3) Each time, consider why the quotes might be personally important to you. Is Lombardi right? Is
Bryant's quote more accurate? You might be surprised to learn that Lombardi regretted that
quote. Why do you think he regretted it? Did it have something to do with Lombardi truly
understanding what Bryant was talking about in his quote? In the "Win Goal" blank below,
write down the win goal that motivates you the most. Who is the opponent you most want to
defeat this season? Write it this way: Defeat (name the opponent). You could also choose to set
a win for an unknown opponent in a known game. A win goal like this might be: Win the state
championship.
4) Feel great about accomplishing your goal of continuing this program and taking action on it
"Winning isn't everything. It's the only thing."

Vince Lombardi
"It's not the will to win that matters...everyone has that. It's the will to prepare to win that
matters."
-- Paul "Bear" Bryant
Win Goal: ___________________________________________
Day 10: Making Performance Goals Personal

To Do List
1) In the first session of the day, review Day 2's lesson to remind yourself about performance
goals. Then do 1 repetition of today's lesson.
2) In total, read today's quotes 3 times (or 4 if you choose to go the extra mile). Do 1 repetition at
each winning time.
3) Each time, consider why the quotes might be personally important to you. Do you agree or
disagree with the quotes? Why? Write down some of your performance goals. Remember,
performance goals are set against old stats or standards, so a good performance goal breaks a
record. This can be a personal record, a school record, or some other type of standard.
4) Feel great about accomplishing your goal of continuing this program and taking action on it
"The principle is competing against yourself. It's about self-improvement, about being better than
you were the day before."
- Steve Young

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"You never stay the same. You either get better or you get worse."
- Jon Gruden
Performance Goal:______________________________________________
Day 11: Making Process Goals Personal

To Do List
1) Review Day 2's lesson to remind yourself about process goals. Do this the first session of the
day.
2) Read today's quotes 3 times (or 4 if you choose to go the extra mile). Do 1 repetition at each
winning time.
3) Each time, consider why the quotes might be personally important to you. Do you like the
quotes? Why? Write down some of your common process goals. Remember, good process
goals tend to focus on execution, effort, keys/reads/checks, and attitude.
"Even in camp, every play's a big play. With the Steelers you learn to play every play like it's your
last."
-Antonio Brown, Pittsburgh Steelers
"Now, you guys all understand what last play means? Last play. You play every play as if it was the
last play you will ever play. And if we don't play with emotion, if we don't play the last play on
every play, it will be. There won't be a next week. Every play tonight, you play....you think about
what that means. You think about what it means to be on your last play! This is my last play of
football ever! My last play! How do I want it to be? How do I want to be remembered? My last
play! Every play."
-Coach Ed Burke, Torrey Pines High School, San Diego, CA
"Concentrate on what will produce results rather than on the results, the process rather than the
prize."
-Bill Walsh
Process Goal:______________________________________________
Process Goal:______________________________________________
Process Goal:______________________________________________
Day 12: Making Effort and Persistence Personal

To Do List
1) Review the lessons on effort and persistence (days 4 & 5) to remind yourself that goals increase
effort and persistence. Do this the first session of the day.

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winning time.
3) Each time, consider why the quotes might be personally important to you. How is effort
different from persistence? Why are both effort and persistence so important? Think of a time
when you gave a great effort in one practice, training session or game? What goals were you
trying to accomplish? How did it feel? Think of a time when you persisted for weeks or months
and finally reached a goal. How did it feel? What is something you are giving a great effort on
now? How do you persist day after day? What does it mean to be relentless?
"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit
of our goal - a commitment to excellence - that will enable you to attain the success you seek."
-Mario Andretti
"Each of us, if we would grow, must be committed to excellence and to victory, even though we
know complete victory cannot be attained, it must be pursued with all one's might. The
championships, the money, the color; all of these things linger only in the memory. It is the spirit,
the will to excel, the will to win, these are the things that endure. These are the important things,
and they will always remain in Green Bay."
-Vince Lombardi
"Nothing in this world can take the place of persistence. Talent will not: Nothing is more common
than unsuccessful men with talent. Genius will not: Unrewarded genius is almost a proverb.
Education will not: The world is full of educated derelicts. Persistence and determination alone are
omnipotent."
- Calvin Coolidge
"Ambition is the path to success. Persistence is the vehicle you arrive in."
-Bill Bradley
Day 13: Making Goal Focus Personal

To Do List
1) Review Day 6's lesson to remind yourself that goals focus the mind on what to do. Do this the
first session of the day.
winning time.
3) Each time, consider why the quotes might be personally important to you. How can you make
your practice more perfect? How can you practice, practice, practice so that when the
scoreboard is on, your decision making and physical execution is automatic?
"Practice does not make perfect. Only perfect practice makes perfect."
-Vince Lombardi
"You've got to learn your instrument. Then, you practice, practice, practice. And then, when you
finally get up there on the bandstand, forget all that and just wail."
-Charlie Parker, American jazz great
(C) Jared M. Wood, Ph.D. 1sideline.com Goal Setting Greatness !10 of 22

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Day 14: Making New Learning Personal
To Do List
1) Review Day 7's lesson to remind yourself that goals improve learning how to solve problems.
Do this the first session of the day.
winning time.
3) Each time, consider why the quotes might be personally important to you. How do you feel
about the quotes below? Why is it important to have great commitment and to be committed to
solving problems on the pathway to your goals?
"When you have exhausted all possibilities, remember this: You haven't."
- Thomas Edison
"There's a difference between interest and commitment. When you're interested in doing
something, you do it only when it's convenient. When you're committed to something, you accept
no excuses; only results."
- Kenneth Blanchard
"Be relentless in pursuit of those goals, especially in the face of obstacles. Along the way, make no
excuses and place no blame."
-Ray Bourque
Week 3: Creating Goal Commitment

Over the last two weeks, you have learned essential information about goals, made it personal,
and stored it away tightly in your memory. As noted at the end of last week, goal commitment is
incredibly important to goal achievement. One of the best ways to create commitment is make
goals clear to yourself and known to others. This week's exercises will help you accomplish this
goal. If you struggle with goal clarity during this week, have someone else review this material and
help with writing your goals. The timing of your sessions changes a little bit this week, but it still
fits the basic 3 session format.
Day 15 Creating Goal Clarity and Commitment: Writing Goals

To Do List
1) At your first winning time, read the description below and fill out a note card like the examples
below (3x5 or 4x6 cards work perfectly). For your win goal, choose your next competition no
matter how far away it is. Make sure your performance and process goals are goals that you
can accomplish today. Make sure your goals are clearly stated so that you, and anyone
watching you, would know exactly when you have accomplished this goal.
2) Write your goal here:_____________________________________________________________
3) For your second session, during your day, accomplish that goal.
4) For your third session, replay your accomplishment of that goal in your mind. Feel great about
your accomplishment, and let your confidence increase. You are getting very good at setting
and accomplishing goals.
write them down
tell others
post on social media
put alarms in your phone

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request others to remind you of your goals
have a role model or mentor
Imagery of Goals
Making goal setting a fundamental skill takes a consistent work. I like to have my athletes get
in the habit of setting goals daily, or at least for each upcoming contest. I use the win,
performance, process goal format. One simple way to do this is to write is out on a notecard. The
notecard can be carried with you and set on your desk or table to help keep your goals in the
forefront of your mind. I like to see a date and title for the card as well. Here are a couple
examples of what the cards should look like.
November 22, 20XX State Championship Game
Win Goal: WIN!
Performance Goals: 1) Average 5 yards per carry.

2) Perfect ball security. 3) Grade out 100% for blocking.
Process (Pride) Goals: 1) Play every play as if it's my last -

be tenacious! 2) Run through arm tackles.
January 22, 20XX Monday Workout Day
Win Goal: WIN Game 1, September 3, 20XX
Performance Goals: 1) Bench workout: 210 R grip x 8 x 1,

190 W grip x 10 x 2, 170 N grip x 10 x 2
Process (Pride) Goals: 1) Take every rep as if it's my last -

be tenacious! 2) Be so enthusiastic it's contangious to my
teammates. 3) When a teammate needs a boost, encourage
him.

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Day 16 Creating Goal Clarity and Commitment: Stating A Performance Goal
To Others
To Do List
1) At your first winning time, choose a goal you can accomplish today. Make it a performance
goal that you can accomplish today. Make sure it is clearly stated so that you, and anyone
watching you, would know exactly when you have accomplished this goal. Write it out on a
note card, like the example above, to carry with you all day.
3) As early in your day as possible, tell one other person about your goal. The person should be
someone who is in a position to judge whether or not you accomplished your goal. Make sure
you communicate your goal clearly. Make a promise to them to accomplish that goal today.
4) During your day, accomplish that goal. Make sure you and the person with whom you chose to
share your goal both agree that you accomplished your goal.
Day 17 Creating Goal Clarity and Commitment: Stating A Process Goal To

Others
To Do List
1) At your first winning time, choose a goal you can accomplish today. Make it a process goal
about effort that you can accomplish today. Make sure it is clearly stated so that you, and
anyone watching you, would know exactly when you have accomplished this goal. Given that
it is a process goal, which tends to be subjective, there could be some minor disagreement, but
you should strive to give such a great effort that you will leave no doubt in anyone's mind
about whether you accomplished your goal. Write it out on a note card to carry with you all
day.
3) As early in your day as possible, tell one other person about your goal. The person should be
someone who is in a position to judge whether or not you accomplished your goal. Make sure
you communicate your goal clearly. Make a promise to them to accomplish that goal today.
4) During your day, accomplish that goal. Make sure you and the person with whom you chose to
share your goal both agree that you accomplished your goal.
Day 18: Creating Goal Clarity and Commitment: Stating A Performance

Goal Publicly
To Do List
goal that you can accomplish today. Make sure it is clearly stated so that you, and anyone
watching you, would know exactly when you have accomplished this goal. Write it out on a
note card, like the example above, to carry with you all day.
3) As early in your day as possible, post your goal on social media. Twitter or Facebook are
excellent for this purpose. If you don't have social media, text it to multiple people. If you
don't text, tell multiple other people. Make promises to them to accomplish that goal today.
4) During your day, accomplish that goal.

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5) For your third session, announce your goal accomplishment the same way you announced the
goal. Feel great about your accomplishment. If other people comment on your great work,
thank them, perhaps by retweeted or favoriting their tweet or post. Take credit for what you
accomplishment. Don't be conceited or boastful, but rightfully feel an earned sense of
accomplishment.
Day 19: Creating Goal Clarity and Commitment: Stating A Process Goal
Publicly
To Do List
1) At your first winning time, choose a goal you can accomplish today. Make it a process goal
about effort that you can accomplish today. Make sure it is clearly stated so that you, and
anyone watching you, would know exactly when you have accomplished this goal. Given that
it is a process goal, which tends to be subjective, there could be some minor disagreement, but
you should strive to give such a great effort that you will leave no doubt in anyone's mind
about the kind of effort you gave.
3) As early in your day as possible, post your goal on social media. Twitter or Facebook are
excellent for this purpose. If you don't have social media, text it to multiple people. If you
don't text, tell multiple other people. Make promises to them to accomplish that goal today.
4) During your day, accomplish that goal.
5) For your third session, announce (post) your goal accomplishment the same way you
announced the goal. Feel great about your accomplishment. If other people comment on your
great work, thank them, perhaps by retweeted or favoriting their tweet or post. Take credit for
what you accomplishment. Don't be conceited or boastful, but rightfully feel an earned sense
of accomplishment.
Day 20: Creating Goal Clarity and Commitment: Issue a Performance Goal
Challenge
To Do List
goal that you can accomplish today, or perhaps set a performance goal to break a record you
might not be completely sure you can break today. That's fine. Strive toward excellence. Just
make sure the goal is clearly stated so that you, and anyone watching you, would know exactly
when you have accomplished this goal. Write it out on a note card, like the example above, to
carry with you all day.
3) As early in your day as possible, issue a challenge for another person to join you in this goal.
Issue the challenge anyway you want (in person, phone call, text, social media, etc.), just make
sure the other person responds and accepts your challenge. Make sure the other person
realizes that your challenge is an effort to make you both better. But make no mistake, you can
have some fun and compete with this performance goal as well. Therefore, you may also add a
win goal to this exercise. For example, a pushup contest with a teamate is a performance goal
for you when you challenge a standard, such as your own personal pushup record, and it
becomes a win goal when you challenge another person in a competition.
4) During your day, accomplish that goal or at least give a superhuman second effort toward
accomplishing it.
5) For your third session, follow up with the person you challenged. Emphasize as much
accomlishment as you can for the two of you. Make sure to note how challenging each other
made you both better. If you did it right, the challenge indeed pushed each of you to a new
level of accomplishment. Even if you did not reach the performance goal, if you gave a great

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effort, you should have reached one of your commonly set process goals (look back to Day 11
for a reminder of common process goals).
Day 21: Creating Goal Clarity and Commitment: Issue a Process Goal
Challenge
To Do List
1) At your first winning time, choose a goal you can accomplish today. Make it a process goal. It
is ok if the process goal is hard to measure. Just make sure the goal is clearly stated so that you,
and anyone watching you, would know whether you have accomplished this goal. Write it out
on a note card, like the example above, to carry with you all day.
3) As early in your day as possible, issue a challenge for another person to join you in this goal.
Issue the challenge anyway you want (in person, phone call, text, social media, etc.), just make
sure the other person responds and accepts your challenge. Make sure the other person
realizes that your challenge is an effort to make you both better. Again, you can have some fun
and compete with this process goal as well. Therefore, you may also add a win goal to this
exercise. Even though process goals are hard to measure, if you challenge someone, you and
the other person can judge which of you was the winner of the process goal challenge. For
example, if your goal is to go about your workout with a superhuman effort, you and the other
person can judge a winner. Simply answer, "Who gave the most superhuman effort?" If you
can't agree, simply agree that you both accomlished a great deal with your great effort
(hopefully that is true).
4) During your day, accomplish that goal or at least give a superhuman second effort toward
accomplishing it.
5) For your third session, follow up with the person you challenged. Emphasize as much
accomlishment as you can for the two of you. Make sure to note how challenging each other
made you both better. If you did it right, the challenge indeed pushed each of you to a new
level of accomplishment. Since your challenge may be head to head at the same time and
place, this session may be at the same time as your second session of the day. However, some
challenges might take place all day or against someone you don't see all day. That's fine. Feel
free to be creative.
Week 4: Goal-Setting Greatness

Over the last three weeks, you have learned essential information about goals, made it personal,
stored it away tightly in your memory, and created goal clarity and commitment. Now it is time to
kick your goal-setting greatness into overdrive for the long haul. This week will help you take what
you learned in the previous three weeks and apply it to the rest of your life.
Day 22: Other Goal Categories

To Do List
1) Session 1: There are many ways to categorize goals. I happen to believe the win/performance/
process goal categorization is the most effect way to categorize goals. Other people like to
categorize goals in other ways, such as long, medium, and short term. To me, long, medium, and
short term are just ineffective ways of placing a suggested (rather than firm) deadline on a goal.
Instead of agonizing over what's a long vs medium vs short term goal, simply put a deadline on a
win, performance or process goal.
One of the reasons I like win, performance, and process goals is that each of these goal types has a
clear definition and specific strengths & weaknesses. Win, performance, and process goals work
together very nicely to serve all the purposes you need from goals.

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2) Session 2: Review the following notes about goal types. Some new information about strengths
and weaknesses has been added to help you see the connection between goal types and why it's
often important to set multiple goals.
Win goals: Set against an opponent.
Strengths: Very motivating, easy to measure.
Weaknesses: Opponent has a lot of influence over whether you accomplish win goals; do not tell
you what to focus on from moment to moment (how to play); often do not help track progress.
Performance goals: Set against a statistic or standard.

Strengths: Best for tracking progress within your own influence; easy to measure; great for boosting
confidence when reached; motivating.
Weaknesses: Do not tell you what to focus on from moment to moment (how to play).
Process goals: Explain what to do or how to play. Typically set for effort, execution, keys/reads/
checks, and attitude.
Strengths: Tell you what to do from moment to moment; essential for knowing what to do and how
to do it.
Weaknesses: Hardest goal to measure.
3) Goal Difficulty: Some goal theorists will categorize goals based on goal difficulty. Research
findings vary, but moderately difficult goals are typically viewed as being just right: Not too tough,
not too easy. I think this seems right. Don't set goals that are too difficult or too easy. However,
sometimes you will have very difficult or very easy goals to accomplish. In this case, see if you can
set multiple goals and at least achieve some of them. For example, against a great opponent, your
win goal may be incredibly difficult to accomplish. When this is the case, set some performance
and process goals that you can reach in an attempt to reach your win goal. Also, don't lessen a
goal if a bigger goal is more motivating. Too often people fail to set goals that are big enough to be
truly exciting and motivating. Don't make this mistake in the name of playing it safe. Take some
risks.
Action Steps: Some goals that will require weeks, months, or years to accomplish are too big to be
accomplished with a simple win, performance, or process goal. If you have a goal of this
magnitude, you may need to make a series of action steps. This is not a problem. Simply create as
many sub-goals as you need in order to reach the bigger goal. Each individual sub-goal is still just
a simple win, performance, or process goal. Set as many goals as you need, no more, no less.
Day 23: Bucket List

To Do List
1) Session 1: A bucket list is a list of goals a person wants to accomplish before dying or "kicking
the bucket." The idea of a bucket list is a great way to round out our month of goal-setting
greatness. Having a timeline, especially a deadline, is necessary for goals. Whereas most of the
goals you set in this program were goals for the next game or goals for that day, many goals in life
have no timeline until you set it. When we don't consider that we have limited time to accomplish
what we want in life, it's easy to put off till tomorrow what we could do today. Stop doing this and
create some urgency to get things done and have a great life.
The latin phrase memento mori means, "Remember, you will die." Sorry to be the bearer of bad
news, but this is true. So take a clue from another latin phrase, carpe diem, and "Seize the day."
Take advantage of opportunities while you can and get to work on your bucket list. Set goals,, set

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deadlines, and get to work. The worst case scenario is that you accomplish everything on the list
and need to start adding new goals.
2) Session 2: Although most people don't tend to think of items on a bucket list as win,
performance, or process goals, this way of categorizing goals is fine for bucket lists. For example,
most people tend to list things to do before they die on a bucket list. Things to do are standards:
You either accomplished the standard or you didn't. Therefore, things to do are technically
performance goals. However, win goals might be part of your bucket list if you want to win certain
competitions, and process goals might be part of your bucket list if you want to be a certain type of
person or act a certain way. Right now, don't limit your list by classifying the type of goal. Just try
to be creative. I only mentioned this to make sure you understand that win, performance, and
process goals are as good for life as they are for sports.
Create a bucket list. What do you want to do, who do you want to be, and what do you want to
have before you kick the bucket? Write it down now. List as many things as you can think of.
3) Session 3: Review your bucket list. Add to it if you want more on your bucket list. Cross
something off if you accomplished a bucket list goal today. The great thing about a bucket list is
that it is constantly changing.
Day 24: Attitudes You Will Need to Accomplish the Things on Your List
To Do List
1) Session 1: One of the biggest problems with goal accomplishment is that people choose goals
that are not inspiring. To be great at achieving goals, you have to choose goals that are inspiring
and create strong emotions in you. When you have big long term goals that take time to reach and
you aren't inspired to take the smaller steps that are necessary to reach your bigger goals, this
creates a problem. You must see a connection between the little things and big things and get
excited for both. If you can't get excited for all of it, you run the risk of losing interest and falling
short of your goal.
The solution to this problem is attitude. Attitudes are part thought and part feeling. The most
motivating attitudes are ones that inspire to do thinking (vs thinking about what not to do or what
to avoid) and strong positive emotions, such as feelings of happiness or love. Thus, great attitudes
for working toward goals are made up of to do thoughts and positive feelings that lead us to
action. Excitement and challenge are two great attitudes that lead to action.
2) Session 2: This is the way attitudes work with goals and lead to action. The clearer the thinking,
the more positive emotion, the more likely we are to create goals that lead to decisive action.

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It has been said that fear is a great motivator. In truth, fear is just good for creating physical energy.
Fear without knowledge of what to do to is a big problem and it is not a reliable technique for long
or short-term goal accomplishment. If you fear something, that is fine, but focus on positive "to do"
thoughts and good feelings associated with action that will help you avoid what you fear and
accomplish what you want.
Since attitudes are a strong influence on both goals and actions, it pays to think about attitudes
when setting goals, especially for long-term goals that often have to be broken down into smaller
goals.
3) Session 3: Explore your attitudes: Review the quotes from the second week of exercises. Which
quotes fill you with a strong positive emotion? Quotes are thoughts, so if they create an emotional
reaction in you, it's an indication that you have a reasonably strong attitude toward whatever the
quote describes. After reading the quotes, re-write the quote from above that creates the strongest
positive emotional reaction.
Quote:
Day 25 Create Goal Commitment

To Do List
1) Session 1: Pick your bucket list item that can accomplished in the shortest time from now. Write
it as a goal to do something, be a certain type of person, or have something specific.
Goal:
2) Session 2: Take the quote you identified yesterday that fits your attitude toward this goal. If it
doesn't quite work, pick a new quote from week 2, or find a quote that matches your attitude for
this goal.
Attitude quote:
3) Session 3: Read your goal and then read your attitude quote. Consider how your quote and goal
are related. How will your attitude influence your action toward your goal? Can you set reminders,
such as using a phone alarm as you did for your winning times, to remind you to take action
toward your goal? If it's a one and done goal, can you use a strong attitude to take action and
schedule a date to accomplish the goal?
Day 26 People Who Will Help You Create Goal Commitment, Effort, and
Persistence
To Do List

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1) Session 1: Social support is incredibly important to goal accomplishment. We all have help
getting what we want, and we all need help to go further. Those who don't ask for help end up
falling short of what they could have accomplished if they were willing to ask for and accept
teamwork. Who are the most important people in your life? Who are the ones who motivate you to
do better? Who helps you get what you want? List them here. List who they are and how they help
you.
Session 2) Sometimes on the way to a goal we need someone to give us honest feedback or tough
love. These are often the people who will tell us when we are off track. These people are often
strong willed or strong minded, but they may not always be forceful. You may need to ask for their
help. Who are the people in your life who will give you honest feedback even when it's not
pleasant to hear? Who are the people in your life who can provide tough love when needed? List
them here:
3) Session 3: On the way to a goal we often need encouragement and support. Sometimes these
are simply the most positive, uplifting, encouraging people we know, but sometimes these people
have special skills and knowledge that we can benefit from and need in order to reach our goals.
Consider striving for your most compelling bucket list item. In striving for this goal, who are these
people and why you need them? List their specialty with their name. For example, maybe someone
you know is very encouraging and someone else has technical knowledge related to your goal. List
the people you need, and what you need them to do for you, here.
Day 27 Benefits of Reaching Goal vs Costs of Not Attempting to Reach It

To Do List
1) Session 1: Sometimes at the beginning of goal project, before you've commited to the goal, it
helps to look at the benefits of reaching a goal vs the costs of not even attempting to reach the
goal. You might be wondering why I didn't write the costs of not reaching the goal. This is a good
thought, but I think it's very hard to answer. There is a benefit in striving to reach a goal even if a
goal ultimately isn't reached. Sometimes the benefit of failed attempts outweighs anything gained
from reaching the actual goal. Many very driven people have realized that big goal achievement is
sometimes a let down compared to the thrill of chasing the goal. This is one reason why I think it's
important to have multiple goals going on at any one time. Strive to do a lot in life. Don't overdo
it, especially when your goals cost you family time, but don't sell yourself short either.
2) Session 2: Giving Up on a Goal

First off, let me note this: It's not a failure to change a deadline for a goal and keep working on it.
That's called persistence. Failure, if it does exist, exists only when one quits striving for a goal and

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abandons it. However, as noted before, there is usually great value in the journey to a goal even if
the end goal desination isn't reached.
Right now, consider what can be gained, learned, or otherwise experienced on the path to your
goal, even if the goal isn't reached. Think about multiple goals when you do this exercise. What
can be achieved from simply striving toward your goals?
3) Session 3: Here are a few suggestions for giving up on a goal:

Keep trying: Don't give up too easily. Some goals are meant to be hard. If you are this far through
this program you've learned a lot about goals and probably planned them very well. Review the
material in this program and check to see if you applied everything you know. This is the point at
which support from other people is needed. Take advice. Be wise. But understand it is your
decision to make.
Replace one goal with another: Perhaps you need to abandon one goal because the pursuit of it is
costing you too much. For example, some people set goals that are very selfish in the eyes of their
family because the goals cost a lot of money and time that could be spent differently. If this is the
case for you, it might make sense to replace one goal with another. For example, if chasing a big
goal has cost you too much family time, it might make sense to abandon the goal and replace it
with a bigger goal: Spending more quality time with your family.
Focus on what has been accomplished: There is great benefit in striving for a goal even when the
goal isn't reached. Often the experience of striving toward a goal is enjoyable and, therefore,
worth the time. Goal striving also often results in learning that can be applied to new goal striving.
So don't view goal accomplishment as the only benefit of having goals. The path you choose is
important too. Lastly, if you fall short of a big long-term goal, it is highly likely that you will have
some great sub-goals that will reached along the way. If you give the goal a great effort, something
will accomplished. If you aren't going to give it a great effort, go back and read "Keep trying."
Day 28 Goal Achievement Plan Worksheets

To Do List
1) Session 1: In addition to the note card method of listing daily goals, which can be modified for
longer term goals as well, here is an example of a goal achievement plan worksheet. Review this
worksheet and consider how you might fit an inspiring goal into this format.

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Goal: Create a mental game training manual for football
Attitudes needed to accomplish the goal: Persevere &

love the challenge.
"Nothing great was ever achieved without enthusiasm." -
Ralph Waldo Emerson
Ways to Create Goal Commitment:

Have a writing mentor who I report to weekly
Have a writing partner working on a project of their own,
report progress weekly
Tweet thoughts from research activities 5x/week
People to Help Create Goal Commitment (and how

they can help):
Ben, need him to call with encouragement & discuss
progress
Erik, inspiration for what can be accomplished...............
Action steps with deadlines:

1) Outline of major sections, due...........
2) Outline of chapters, due.......
3) ........
4) ........
Session 2: Now it is your turn. Plug in information for your own goal into this goal achievement
plan. I suggest typing this into your own document and keeping it on hand for any time you have
an important goal.

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Goal:
Attitudes needed to accomplish the goal:
Ways to Create Goal Commitment:
People to Help Create Goal Commitment (and how

they can help):
Action steps with deadlines:
3) Session 3: Congratulations! You have finshed the program and achieved goal setting greatness. I
have no doubt the knowledge and experience gained through this program puts you in the top 1
percent people in terms of knowledge and various goal setting skills. You have learned 3 types of
goals and 4 ways goals affect action. You've made the types and actions personal, created goal
plans, and achieved daily goals. Finally, you learned even more about the timing and scope of
goals and have a daily and long-term template for goal commitment and achievement.
In closing, remember this: After reaching a goal, many a wise person has learned that the value of
striving to reach goals was mostly in the striving, not the reaching. Obviously there is value in
reaching a goal, but remember to enjoy and learn from the process as well. The journey is often
more important as the destination. I hope that the last 28 days has helped create the habit of goal
setting for you, and I hope this habit becomes a lifelong journey of daily excellence.

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Day 1 As explained in It's Only Cold On One Sideline, attitudes are part thought and part emotion or
"feeling." Attitudes influence actions through intentions, or goals. You will get the strongest, most intense
action from positive thoughts and feelings, such as excitement, challenge, fun, and love.
To develop great attitudes, you need to be able to pull positive feelings "out of thin air," so to speak. More
specifically, we are going to begin to condition this positive emotion. To begin to do this, you are going to
choose a positive emotion to condition. Good emotions to choose from are challenge, excitment, fun, love,
and confidence.
To develop great attitudes, you need to be able to pull positive feelings "out of thin air," so to
speak. More specifically, we are going to begin to condition this positive emotion. To begin to do
this, you are going to choose a positive emotion to condition. Good emotions to choose from are
challenge, excitment, fun, love, and confidence.
Choose your positive emotion now:
Next, you are going to start conditioning that emotion with the help of music. Look at the positive
emotion you chose to condition and choose a song that makes you feel that way.
Song to help condition the positive emotion:
Find a quiet comfortable place. Either lying down or sitting is fine, but try to find as quiet a place
as possible. Then listen to your song. Listen to the song 3 times today. Focus on creating a strong
positive feeling as you listen to the song. Try to create as intense a positive feeling as possible.
Recommendations for times to listen to the song:

1) First thing when you wake-up, early in the morning.
2) Afternoon, such as right before practice.
3) Early to mid-evening, perhaps as close as possible to typical game time if
you play in the evening. For example, if you typically play games at 7:00pm,
try to make it as close to 7:00pm as possible. Whatever evening time you
choose, don't make it too close to bedtime. Give yourself at least an hour or
two to relax and begin resting before going to bed.
Further recommendations for timing:
1) Set an alarm for timing. If you use a phone you can type a note to help set
the emotion.
2) Attach it to other things you do every day, such as getting out of bed, getting
dressed for practice, arriving home, changing out of school/work clothes into
comfortable evening clothes, sitting down to settle into your evening routine, etc.
(C) JARED M. WOOD, PH.D. 1SIDELINE.COM 28 DAY ATTITUDE PLAN 1

Day 2 Listen to the song 3 times today. Focus on creating a strong positive feeling as you
listen to the song. Try to create as intense a positive feeling as possible.
Day 3 Listen to the song 3 times today. Focus on creating a strong positive feeling as you
listen to the song. Try to create as intense a positive feeling as possible.
Day 4 Look over the quotes and suggested attitudes at the end of this plan. Note how
each makes you feel, and choose the one that matches your chosen positive emotion and
song most closely. Circle the quote and write the suggested self-talk part of the quote here.
Alternatively, choose a different quote that make you feel the way you want to feel:
Listen to the song 3 times today. Focus on creating a strong positive feeling as you listen to
the song. Try to create as intense a positive feeling as possible.
Day 5 Read your circled quote and recite (either quietly or silently will do) the suggested
self-talk part of the quote one time. Immediately after doing this, listen to your song. As
you listen and experience the intense positive feeling, recite the self-talk part of the quote
several times. Do this 3 times today using the same schedule you have been using for the
past 4 days.
Day 6 Read your circled quote and recite the suggested self-talk part of the quote one
time. Immediately after doing this, listen to your song. As you listen and experience the
intense positive feeling, recite the self-talk part of the quote several times. Do this 3 times
today on your typical schedule.
intense positive feeling, recite the self-talk part of the quote several times. Do this 3 times
today on your typical schedule.
Day 8 Your schedule is going to change just a little bit today. Here is how it should go for
each time you do a session.
Session 1 Day 8: Read your circled quote and recite the suggested self-talk part of the
quote one time. Immediately after doing this, listen to your song. As you listen and
experience the intense positive feeling, recite the self-talk part of the quote several times.
quote one time. Immediately after doing this, listen to your song; however, this time, turn
down the volume so low that you can barely hear the song. I want the song to be played
so low that it's barely recognizeable. The song is really just to be used as a timer for your
session this time. As you recite the self-talk part of the quote, try to experience the positive
feeling as intensely as possible.
(C) Jared Wood, Ph.D. 1sideline.com 28 Day Attitude Plan Page 2 of 21

Day 9 Your schedule is going to change just a little bit today. Here is how I want it to go
for each time you do a session.
Day 11Your schedule is going to change just a little bit today. Here is how I want it to go

intense positive feeling, recite the self-talk part of the quote several times. Immediately
after the song finishes, imagine 5 short scenes in your upcoming day, or tomorrow, in
which you apply your self-talk. Keep the intense positive feeling as you imagine your self-
talk situations. Do this 3 times today on your typical schedule.
experience the intense positive feeling, recite the self-talk part of the quote several
times.Immediately after the song finishes, imagine 5 short scenes in your upcoming day in
which you apply your self-talk. Keep the intense positive feeling as you imagine your self-
talk situations.
feeling as intensely as possible. Immediately after the song finishes, imagine 5 short scenes
in your upcoming day in which you apply your self-talk. Keep the intense positive feeling
as you imagine your self-talk situations.
for tomorrow in which you apply your self-talk. Keep the intense positive feeling as you
imagine your self-talk situations.

Immediately after the song finishes, imagine 5 short scenes for tomorrow in which you
apply your self-talk. Keep the intense positive feeling as you imagine your self-talk
situations.
You should now have a nicely conditioned quote (which prompts a thought) and positive
feeling. Together, the thought and feeling are a conditioned attitude. Over the next two
weeks, we are going to continue to condition this attitude and put it to work for you.
Day 15
Immediately after the song finishes, imagine 5 short scenes in your upcoming day in which
you apply your self-talk. Keep the intense positive feeling as you imagine your self-talk
situations.
Session 2 Day 15: Put your quote into action in at least five situations during the day.
Ultimately, it would be best if these 5 situations were the same you rehearsed earlier in the
day, but any 5 situations will work. Play around with sometimes saying the quote silently
in your head, sometimes saying out loud to yourself (even if it's very quiet), and other
times saying it loud enough for others to hear.
experience the intense positive feeling, imagine 5 successful situations from your day in
which you used your self-talk attitude and had positive feelings. Relive the situations and
feel the positive emotions. If you did not have 5 successful situations. Make up some
situations and imagine success while feeling the strong positive emotions. Immediately
after the music stops, imagine 5 scenes from tomorrow in which you use your self-talk
attitude successfully. Continue to feel the strong positive emotion as you do your imagery.

Day 16 Session 1 Day 16: Read your circled quote and recite the suggested self-talk part
of the quote one time. Immediately after doing this, listen to your song. As you listen and
situations.
day, but any 5 situations will work. Again play around with volume and situation.
quote one time. Immediately after doing this, listen to your song at low volume, just as
you have done before in certain sessions. As you listen and experience the intense positive
feeling, imagine 5 successful situations from your day in which you used your self-talk
attitude and had positive feelings. Relive the situations and feel the positive emotions. If
you did not have 5 successful situations. Make up some situations and imagine success
while feeling the strong positive emotions. Immediately after the music stops, imagine 5
scenes from tomorrow in which you use your self-talk attitude successfully. Continue to
feel the strong positive emotion as you do your imagery.
of the quote one time. Immediately after doing this, listen to your song at low volume, just
as you have done before in certain sessions. As you listen and experience the intense
positive feeling, recite the self-talk part of the quote several times. Immediately after the
song finishes, imagine 5 short scenes in your upcoming day in which you apply your self-
talk. Keep the intense positive feeling as you imagine your self-talk situations.

quote one time. Immediately after doing this, listen to your song at low volume, just as
you have done before in certain sessions. As you listen and experience the intense positive
feeling, imagine 5 successful situations from your day in which you used your self-talk
attitude and had positive feelings. Relive the situations and feel the positive emotions. If
you did not have 5 successful situations. Make up some situations and imagine success
while feeling the strong positive emotions. Immediately after the music stops, imagine 5
scenes from tomorrow in which you use your self-talk attitude successfully. Continue to
feel the strong positive emotion as you do your imagery.
day, but any 5 situations will work.
quote one time. Immediately after doing this try to experience the stong positive emotion.
As you experience the strong positive emotion, imagine 5 successful situations from your
day in which you used your self-talk attitude and had positive feelings. Relive the
situations and feel the positive emotions. If you did not have 5 successful situations. Make
up some situations and imagine success while feeling the strong positive emotions. When
you are finished reliving scenes from today, imagine 5 scenes from tomorrow in which you
use your self-talk attitude successfully. Continue to feel the strong positive emotion as you
do your imagery.
of the quote one time. Immediately after doing this try to experience the stong positive
emotion. As you experience the strong positive emotion, imagine 5 upcoming successful
situations from your day in which you will use your self-talk attitude. Imagine the scenes
while experiencing positive emotions.
day, but any 5 situations will work.
quote one time. Immediately after doing this try to experience the stong positive emotion.
As you experience the strong positive emotion, imagine 5 successful situations from your
day in which you used your self-talk attitude and had positive feelings. Relive the
situations and feel the positive emotions. If you did not have 5 successful situations. Make
up some situations and imagine success while feeling the strong positive emotions. When
you are finished reliving scenes from today, imagine 5 scenes from tomorrow in which you
use your self-talk attitude successfully. Continue to feel the strong positive emotion as you
do your imagery.

of the quote one time. Immediately after doing this, listen to your song. As you listen and
situations.
Session 2 A Session 2 Day 21: Put your quote into action in at least five situations during
the day. Ultimately, it would be best if these 5 situations were the same you rehearsed
earlier in the day, but any 5 situations will work.
Session 2 B In addition to Read your circled quote and recite the suggested self-talk part of
the quote one time. Immediately after doing this, listen to your song. As you listen and
situations.
Session 3 Day 21. Read your circled quote and recite the suggested self-talk part of the
Day 22 Repeat day 15.

Day 28 Repeat day 21
You know have a strongly conditioned attitude that you've connected to self-talk and
practiced in various situations. Continue to use this attitude self-talk anytime you need to
feel the positive emotion. It is good to occasionally repeat the Day 21 sessions, especially
if you feel the connections weakening. If the attitude, self-talk, emotion connection
weakens too much, repeat days 15 through 21. If you want to condition a new attitude,
simply repeat the 28 day process with a new attitude, song, and self-talk statement.

Suggestions for quotes and self-talk to be used in
conditioning attitudes
Some of these are short enough to use the entire quote, but others need to be shortened. I
shortened them logically, but feel free to shorten them, or change them, in any way that
creates a positive emotion in you.
From Section 1 of It's Only Cold On One Sideline: Attitudes
It's a Great Day to be Alive

"The longer I live, the more I realize the impact of attitude on
life. Attitude, to me, is more important than facts. It is more
important than the past, than education, than money, than
circumstances, than failures, than successes, than what other Suggested attitude self-talk:
people think, say or do. It is more important than appearance, "I'm in charge of my attitude."
giftedness or skill. It will make or break a company... a church... a
home. The remarkable thing is we have a choice every day Other suggestions:
regarding the attitude we embrace for that day. We cannot
change our past... we cannot change the fact that people will act
in a certain way. We cannot change the inevitable. The only thing
we can do is play the one string we have, and that is our attitude...
I am convinced that life is 10% what happens to me and 90%
how I react to it. And so it is with you... we are in charge of our
Attitudes.”
-Charles Swindoll
Suggested attitude self-talk:

"It's a great day to be alive!"
Memento mori. "Nobody lives forever. Get after it."
-Latin phrase meaning, "Remember, "Urgency."
you will die." "Act with a sense of urgency."
Other suggestions:

"It's a great day to be alive!"
Carpe diem. "Carpe diem."
-Latin phrase meaning, "Seize the day." "Seize the day."
Other suggestions:

"If you hear a voice within you say, 'You cannot Suggested attitude self-talk:
paint,' then by all means paint and that voice will "Do it. Silence the fear."
be silenced."
-Vincent VanGogh Other suggestions:
Nobody Walks But the Mailman
"Do not wait; the time will never be just right. Start
where you stand, and work with whatever tools you
"Nobody walks but the mailman."
may have at your command, and better tools will
"Get after it now."
be found as you go along."
-Napoleon Hill, American Speaker and
Other suggestions:
Motivational Writer
Whatever It Takes

Just do it. "Just do it."
-Nike slogan
Other suggestions:

"Work."
"Talent is never enough. With few exceptions, the "Do work."
best players are the hardest workers." "Work hard."
-Magic Johnson "Whatever it takes."
Other suggestions:
Accept the Challenge

"Only those who dare to fail greatly can ever "Dare greatly."
achieve greatly." "Achieve greatly."
-Robert F. Kennedy
Other suggestions:

Fortune favors the bold.
"Fortune favors the bold."
-Translation from the Latin proverb, Audentes
"Fortune favors the brave."
fortuna iuvat
Other suggestions:
"The ultimate measure of a man is not Suggested attitude self-talk:

where he stands in moments of comfort, but "Love the challenge."
where he stands at times of challenge and "Take a stand."
controversy."
-Martin Luther King, Jr. Other suggestions:
Down Up Tradition
"We must accept life for what it actually is - a Suggested attitude self-talk:
challenge to our quality without which we "Love the challenge."
should never know of what stuff we are made, "Accept the challenge."
or grow to our full stature."
-Robert Louis Stevenson Other suggestions:

"Be a leader."
"Our chief want is someone who will inspire us "Be an inspiration."
to be what we know we could be." "Lead."
-Ralph Waldo Emerson "Inspire."
Other suggestions:
From Section 2 of It's Only Cold On One Sideline: Goals
The Little Things
"That some achieve great success, is proof to Suggested attitude self-talk:

all that others can achieve it as well." "If _____________ can do it, so can I."
-Abraham Lincoln
Other suggestions:

"Sometimes when I consider what tremendous
consequences come from little things, I am Suggested attitude self-talk:
tempted to think there are no little things." "Do the little things."
-Bruce Barton, American Author, Executive, "Do the little things extraordinarily well."
and Politician
Other suggestions:

"The little things are vital."
"It's the little details that are vital. Little "Do the little things to make the big things
things make the big things happen." happen."
-John Wooden "Make it happen."
"No pain, no gain."
Other suggestions:
The Will to Win

"Winning isn't everything. It's the only thing." "Win!"
-Vince Lombardi
Other suggestions:

"It's not the will to win that matters...everyone has
"Impose and inflict your will."
that. It's the will to prepare to win that matters."
"Impose and inflict your will on your opponent."
- Paul "Bear" Bryant
"Impose and inflict your will on yourself."
"You will play like you practice."
Other suggestions:

You Either Get Better or You Get Worse
"The principle is competing against yourself. It's Suggested attitude self-talk:

about self-improvement, about being better than "Get better."
you were the day before." "Either get bitter or get better."
-Steve Young
Other suggestions:

"You never stay the same. You either get better
"Get better now."
or you get worse."
"Improve!"
-Jon Gruden
Other suggestions:
Play Every Play As If It's Your Last
"Even in camp, every play's a big play. With the Suggested attitude self-talk:
Steelers you learn to play every play like it's your "Play every play as if it's your last."
last."
-Antonio Brown, Pittsburgh Steelers Other suugestions:
"Now, you guys all understand what last play means? Last
play. You play every play as if it was the last play you will ever
play. And if we don't play with emotion, if we don't play the Suggested attitude self-talk:
last play on every play, it will be. There won't be a next week. "Last play!"
Every play tonight, you play....you think about what that "Last play every play!"
means. You think about what it means to be on your last play!
This is my last play of football ever! My last play! How do I Other suggestions:
want it to be? How do I want to be remembered? My last
play! Every play."
-Coach Ed Burke, Torrey Pines High School, San Diego, CA

"Concentrate on what will produce results rather "Concentrate on the process."
than on the results, the process rather than the "Work the process."
prize."
-Bill Walsh Other suggestions:
Pursuit
"Desire is the key to motivation, but it's "Be tenacious."
determination and commitment to an "Tenacious."
unrelenting pursuit of our goal - a commitment "Be committed."
to excellence - that will enable you to attain "Commitment."
the success you seek." "Be determined."
-Mario Andretti "Determined."
"Be relentless."
"Relentless."
"Commit to excellence."
Other suggestions:
"Each of us, if we would grow, must be committed to

excellence and to victory, even though we know complete
victory cannot be attained, it must be pursued with all Suggested attitude self-talk:
one's might. The championships, the money, the color; all "Excel, win, endure."
of these things linger only in the memory. It is the spirit,
the will to excel, the will to win, these are the things that Other suggestions:
endure. These are the important things, and they will
always remain in Green Bay."
-Vince Lombardi
Superhuman Second Effort

"Nothing in this world can take the place of
persistence. Talent will not: Nothing is more Suggested attitude self-talk:
common than unsuccessful men with talent. Genius "Persist."
will not: Unrewarded genius is almost a proverb. "Superhuman second effort."
Education will not: The world is full of educated
derelicts. Persistence and determination alone are Other suggestions:
omnipotent."
- Calvin Coolidge

"Ambition is the path to success. Persistence "Arrive through persistence."
is the vehicle you arrive in."
-Bill Bradley Other suggestions:
Take the Drill to the Field
"Practice does not make perfect. Only perfect Suggested attitude self-talk:
practice makes perfect." "Perfect practice makes perfect."
-Vince Lombardi
Other suggestions:
"You've got to learn your instrument. Then, you practice, Suggested attitude self-talk:
practice, practice. And then, when you finally get up there "Practice, practice, practice."
on the bandstand, forget all that and just wail." "Forget all that and just wail."
-Charlie Parker, American jazz great "Just wail."
"Wail."
Other suggestions:
No Excuses
"When you have exhausted all possibilities, Suggested attitude self-talk:

remember this: You haven't." "Exhaust the possibilities."
- Thomas Edison "Anything is possible."
Other suggestions:
"There's a difference between interest and commitment. Suggested attitude self-talk:

When you're interested in doing something, you do it "Accept no excuses."
only when it's convenient. When you're committed to "No excuses."
something, you accept no excuses; only results."
- Kenneth Blanchard Other suggestions:

"Be relentless in pursuit of those goals,
"Be relentless."
especially in the face of obstacles. Along the
"No excuses. No blame."
way, make no excuses and place no blame."
-Ray Bourque Other suggestions:
On the Same Page
"Teamwork is the ability to work together toward a Suggested attitude self-talk:

common vision. The ability to direct individual "Team!"
accomplishments toward organization objectives. It is "The team, the team, the team."
the fuel that allows common people to attain "Fuel uncommon results."
uncommon results."
-Andrew Carnegie Other suggestions:
From Section 3 of It's Only Cold On One Sideline: Confidence
Celebrate

"Celebrate what you want to see more of." "Celebrate the challenge."
-Tom Peters, American Author
Other suggestions:

"Celebrate what you've accomplished, but raise "Celebrate but always raise the bar."
the bar a little higher each time you succeed." "Raise the bar."
-Mia Hamm
Other suggestions:
Make the Play

"Don't wait for extraordinary opportunities. "Seize the common occasion. Make it
Seize common occasions and make them extraordinary."
great. Weak men wait for opportunities; strong "Make the opportunity."
men make them." "Create extraordinary opportunity."
-Orison Swett Marden
Other suggestions:

"A pessimist sees the difficulty in every
"See the opportunity in difficulty."
opportunity; an optimist sees the opportunity
"Love the difficulty."
in every difficulty."
"When the going gets tough, the tough get going."
- Winston Churchill
Other suggestions:
Those Who Stay Will Be Champions
"They were just guys like you. They were ordinary Suggested attitude self-talk:
people doing ordinary things extraordinarily well." "Do the ordinary extraordinarily well."
-John Gagliardi, Head Coach, St. John's College,
imparting vicarious confidence in his players Other suggestions:
"Wake up everyday with someone to look up Suggested attitude self-talk:

to, something to look forward to, and "Chase it."
someone to chase."
- Matthew McConaughey Other suggestions:
Pick 'Em Up

"Nothing great was ever achieved without
"Nothing great was ever achieved without
enthusiasm."
enthusiasm."
-Ralph Waldo Emerson "Be enthusiastic."
"Let's go."
"Do it with enthusiasm."
Other suggestions:
"Keep away from people who try to belittle your Suggested attitude self-talk:
ambitions...the really great make you feel that you, too, "Be great."
can become great." "Pick 'em up."
-Mark Twain
Other suggestions:

"A rising tide lifts all boats." "A rising tide lifts all boats."
-John F. Kennedy "Pick 'em up."
"Let's go."
Other suggestions:
60 Tens

"Be tough."
"Fatigue will make cowards of us all." "Be fearless."
- Vince Lombardi "Push through the pain."
Other suggestions:
In the Shadow of the Scoreboard

"Whatever the mind can conceive and "Conceive, believe, achieve."
believe, it can achieve."
-Napoleon Hill Other suggestions:

"If my mind can conceive it, and my heart can "Conceive it, believe it, achieve it."
believe it, then I can achieve it."
-Muhammad Ali Other suggestions:
Raising Cain
"I'm looking for players who make their "Lead."
teammates better. You do that with "Enthusiasm and passion."
enthusiasm and passion." "Lead with enthusiasm and passion."
- Mike Krzyzewski
Other suggestions:

Sudden Change
"The Chinese use two brush strokes to write the Suggested attitude self-talk:
word 'crisis.' One brush stroke stands for danger; "Crisis is opportunity."
the other for opportunity. In a crisis, be aware of
the danger, but recognize the opportunity." Other suggestions:
-John F. Kennedy
From Section 4 of It's Only Cold On One Sideline: Motivation
Attitude, Effort, and Toughness

"To me, football is so much about mental "Dig deep."
toughness. It's digging deep. It's doing whatever "Whatever it takes."
you need to do to help a team win and that "Be mentally tough."
comes in a lot of shapes and forms." "Be tough."
- Tom Brady
Other suggestions:
#1 Specials #2 Defense #3 Special Teams

"High achievement always takes place in the "High expectations, high achievement."
framework of high expectations." "Aim high, achieve high."
-Charles Kettering
Other suggestions:
Champions Get Up After Getting Knocked Down

"Success isn't owned, it's leased. And rent is due "Rent is due, pay it."
every day. Every day somebody is coming for your "It's game day."
job. If you're the greatest, somebody wants to be the "It's always game day."
greatest. If you're not constantly improving, somebody "Every day is game day."
else is. Every single practice, I treat like a game." "Success isn't owned. Let's seize it."
-J.J. Watt
Other suggestions:

"It's not whether you get knocked down, "Get up."
it's whether you get back up." "Champions get up."
- Vince Lombardi "Rise up."
Other suggestions:
From Section 5 of It's Only Cold On One Sideline:

Transcendence
Winning It All
"Our deepest fear is not that we are inadequate. Our deepest fear
is that we are powerful beyond measure. It is our light, not our
darkness, that most frightens us. We ask ourselves, who am I to be
"Shine!"
brilliant, gorgeous, talented, fabulous? Actually, who are you not to
"Shine, and I do mean shine!"
be? You are a child of God. Your playing small doesn't serve the
world. There's nothing enlightened about shrinking so that other
Other suggestions:
people won't feel insecure around you. We are all meant to shine,
as children do. We were born to make manifest the glory of God
that is within us. It's not just in some of us; it's in everyone. And as
we let our own light shine, we unconsciously give other people
permission to do the same. As we're liberated from our own fear,
our presence automatically liberates others."
-Marianne Williamson, A Return to Love

“I know of no more encouraging fact than the "Elevate."
unquestionable ability of man to elevate his life "Rise!"
by a conscious endeavor.” "Live intentionally."
- Henry David Thoreau
Other suggestions:

Fyte Onne! (Fight On!)
“To the untrained eye ego-climbing and selfless climbing may
appear identical. Both kinds of climbers place one foot in front of
the other. Both breathe in and out at the same rate. Both stop
when tired. Both go forward when rested. But what a difference!
The ego-climber is like an instrument that’s out of adjustment. He Suggested attitude self-talk:
puts his foot down an instant too soon or too late. He’s likely to "The goal is internal and
miss a beautiful passage of sunlight through the trees. He goes on within reach."
when the sloppiness of his step shows he’s tired. He rests at odd
times. He looks up the trail trying to see what’s ahead even when Other suggestions:
he knows what’s ahead because he just looked a second before.
He goes too fast or too slow for the conditions and when he talks
his talk is forever about somewhere else, something else. He’s
here but he’s not here. He rejects the here, he’s unhappy with it,
wants to be farther up the trail but when he gets there will be just
as unhappy because then it will be here. What he’s looking for,
what he wants, is all around him, but he doesn’t want that
because it is all around him. Every step’s an effort, both physically
and spiritually, because he imagines his goal to be external and
distant.”
- Robert M. Pirsig, Zen and the Art of Motorcycle Maintenance:

An Inquiry Into Values

Championship
Confidence
9 Essential lessons for
Creating championship confidence,
mastering your mindset,
& crushing the competition
By Jared M. Wood, Ph.D.

Adapted from the Training Manual
Championship Confidence
9 Essential lessons for
Creating championship confidence,
mastering your mindset,
& crushing the competition
Research on confidence, typically called self-efficacy in the research, indicates that confidence can
have more than a 15% effect on performance when it is trained and applied properly. Personally, I
think this number is low when we consider that confidence has an effect on athletic development
day after day after day over a period of years. I happen to believe that confidence is the main
ingredient in making the play and avoiding choking in clutch moments. Confidence is the decisive
factor at the moment of truth! In order to help you learn more about confidence, I've taken parts of
the Confidence Section from my training manual, It's Only Cold On One Sideline, and made them
available in a simple to use, free format. Seize the day, work hard, follow the lessons in
Championship Confidence, and you will create a tremendous improvement in your confidence,
practice habits, motivation, and performance. I want to help you reach your athletic goals and
personal championships, and this is our first step on that journey. Each day you will either get
better or you will get worse. Follow the lessons in Championship Confidence to seize
improvement each and every day. Carpe diem.
The Lessons
Chapter Intro Page
Each Essential Element of Sports Confidence starts with the introduction page of the chapter. This
page usually contains a couple of quotes and a main idea about each source of confidence
(achievement, modeling, encouragement, physical states, imagery, emotional states), or each
application of confidence (preparation, competition plans, and simulation).
Repetition
Repetition is designed to reinforce the main points of the chapter. Although I didn't include the test
for the chapter, you will easily learn the main points of each chapte quickly. All of my coaches
were big fans of repetition and perfectly practice until we took the drill to the field and executed
perfectly in games. This is your easiest way to learn through taking many reps with the most
essential information about how confidence affects performance and how you can harness its
power.
Execution
My high school football coach, Coach Ralph Munger, a five time State Champion as both a coach
and a player, used to always talk about execution. He used to the term the way my coaches at
Albion used the phrase make the play. Essentially, execution is about mental toughness. It's about
doing what you are supposed to do, when it's supposed to be done, how it's supposed to be done
(I don't know who originally defined mental toughness that way, but I love it. Thanks to my former
player Jim Couretas, now one of my peers as a teacher a coach himself, for that definition). In the
Execution section, you are going to learn a specific skill related to the chapter, and you will be
challenged to put it into action in a specific way. Work hard on the skills described in the
Execution section, and you will become a psychologically skilled, mentally tough performer.
If confidence is important, and it is (it's essential to peak performance!), and if there are 9 essential
elements to mastering confidence, it only makes sense to use all 9 elements. Get to learning! And
best wishes on winning your personal championships.
"Don't wait for extraordinary opportunities. Seize common occasions and make them
great. Weak men wait for opportunities; strong men make them."
"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in
every difficulty."
- Winston Churchill
Achievement is the most effective way to increase confidence. It is the primary source of
can do beliefs.
(C) Jared M. Wood, Ph.D. Confidence Page 10

Winning Time
Repetition
! The number one source of confidence is accomplishment.
! Confidence is earned through making the play.
! You should be confident in what you have done before, and you should be confident
that the next time you do it you will be even better.
! At the moment of truth, the decisive moment in a football play, confidence makes the
play.
! Feedback from the coach to the player is essential for gaining confidence and making
the play. Feedback from coach to coach is essential for coaches getting better and making
the play as coaches.
! The sandwich approach is an excellent way to give feedback.
The Sandwich Approach
1. A positive statement to attract the athlete's attention.
2. A future oriented correction about how to make the play.
3. Encouragement.
! When plays are made, celebrate them. Not every play will require a celebration, but a
great play, or a play that reaches a new level of execution, demands celebration to
emphasize accomplishment and the justification for higher confidence.
! "Don't wait for extraordinary opportunities. Seize common occasions and make them
great. Weak men wait for opportunities; strong men make them."
Be willing to make the most out of every opportunity, and remember that each moment of
the day holds opportunity to get better. If you are going to be great, you must seize
greatness in what others see as common occasions. Make the play. Seize greatness.
Celebrate being uncommon.
! "A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity
in every difficulty."
- Winston Churchill
At the very least, every difficulty holds an opportunity for you to work against a worthy
challenge and improve your skill, knowledge, patience, and resilience. Let your opponent
dislike difficulty. You can reframe difficulty as an opportunity to grow. This will change
your attitude and help you make the play when you need it most.

Winning Time
Execution
! Make the play. Earn your confidence.
! Create and seize opportunities to make plays.
! After making a great play or reaching a new level of execution, celebrate it.
! Coaches, put athletes in position to make plays mentally and physically. Athletes,
make sure you are seizing opportunities to get into position to makes plays mentally and
physically. Confidence will not grow maximally without accomplishment.
! Focus on what went right or what should go right to make the play. It seldom makes
sense to highlight mistakes.
! Use the sandwich approach to deliver critical feedback to keep an emphasize on how
to make the play the next time.
1. A positive statement to attract the athlete's attention.
2. A future oriented correction about how to make the play.
3. Encouragement.
! View every play as an opportunity to win the game and play (or coach) every play as if
it is your last.

"They were just guys like you. They were ordinary people doing ordinary things
extraordinarily well."
-John Gagliardi, Head Coach, St. John's College, imparting vicarious confidence in his
players, as told by Austin Murphy in The Sweet Season
"Wake up everyday with someone to look up to, something to look forward to, and
someone to chase."
- Matthew McConaughey
Having models of correct performance influences confidence. Confidence increases when

you: 1) Know what to do; 2) Know that someone just like you has accomplished what you
want to accomplish. Having models also increases inspiration toward accomplishment.

Winning Time
Repetition
! The second source of confidence is a model, meaning someone to emulate, someone

to aspire to be like, someone to inspire us to greater heights.
! The reasoning behind using models to increase confidence goes like this: What I see
you, my role model, accomplish, I am confident I can accomplish as well.
! Role models serve as examples of what we can do, and we receive confidence boosts
by believing we can accomplish what they've accomplished.
! Models tend to boost confidence most when we believe we are similar to the model in
some important ways.
! "They were just guys like you. They were ordinary people doing ordinary things
extraordinarily well."
-John Gagliardi, Head Coach, St. John's College
As you learned in Make the Play, accomplishment matters. Doing things extraordinarily
well matters, and even ordinary people can succeed extraordinarily well. Confidence
often increases when we focus on the accomplishments of guys in our program who went
before us, guys who are just guys like us who have done things extraordinarily well.
! "Wake up everyday with someone to look up to, something to look forward to, and
someone to chase."
- Matthew McConaughey
Have a role model or mentor, an activity to look forward to, and a model to chase and
exceed. It will be great for your motivation.

Winning Time
Execution
! It's always good to know what to do in order to reach your goals. A role model can
help show you the way and boost your confidence in the process.
! Good role models inspire confidence. Choose at least one role model who you believe
is very similar to you, or was similar to you, at your age. Believe you can accomplish what
he accomplished, and maybe, even a bit more.
! You can have multiple roles models and/or mentors. Use various role models to suit
various goals or needs.
! You should have a role model you chase as well, and your belief should be, "Anything
you can do, I can do better." Then go out and work hard to prove it.
! A role model who is also a mentor can help with discussions and suggestions that tell
you what to do and how to do it. Knowing what to do and how to do it boosts confidence.
! Understand that you may be a role model for younger athletes (or coaches). How do
you want to be perceived by those watching you and looking up to you? Knowing you are
being watched and studied should help motivate you to work hard.

"Nothing great was ever achieved without enthusiasm."
-Ralph Waldo Emerson
"Keep away from people who try to belittle your ambitions...the really great make you feel
that you, too, can become great."
-Mark Twain
"A rising tide lifts all boats."

-John F. Kennedy
Encouragement is an important source of confidence. You can encourage yourself and

teammates as well. When you speak encouragement out loud, you have the power to
inspire confidence in yourself and everyone who hears your words.

Winning Time
Repetition
! Encouragement is the third source of confidence.
! Encouragement has the power to change thoughts and emotions (attitudes), which can
have a great impact on goals and actions.
! Process goals set in the moment (such as, "Keep pushing!" and "You've got this!" and
"Believe in yourself! You can do this!") are easily affected by encouragement.
! Physical toughness is all about mental toughness.
! You can encourage 1) yourself and 2) others around you (that is, your teammates).
! One of the best ways to increase mental toughness is to speak encouragement when
it's hard to breathe. Conditioning is a great time to practice and improve your
encouragement to yourself and others.
! When you shout encouragement, you pick up at least two minds out of their own
misery: Yours and anyone else who hears your encouragement.
! "Nothing great was ever achieved without enthusiasm."

-Ralph Waldo Emerson
Enthusiasm, especially in the form of encouragement, breeds positive thoughts and
emotions (attitudes). You will never be at your best without enthusiasm from yourself and
others.
! "Keep away from people who try to belittle your ambitions...the really great make you
feel that you, too, can become great."
-Mark Twain
It is important to be encouraging and to surround yourself with others who are also
encouraging. Someone who puts you down is due for a downfall themselves.
! "A rising tide lifts all boats."
-John F. Kennedy
Remember, a rising tide lifts all boats. One force, one person, has the power to lift up
others. That's the power of encouragement.

Winning Time
Execution
! Pick 'em up!!! Begin your pursuit of greatness with enthusiasm and encouragement.
Lift your teammates every chance you get.
! Anytime your attitude needs a change, pick 'em up! Pick up yourself and others with
encouraging statements. Say them out loud. Be encouraging, enthusiastic, and emphatic!
! Shout encouragement to yourself and others. Be the rising tide that lifts all boats.
! Build mental toughness, and therefore physical toughness, by shouting encouragement

when it's hard to breathe in conditioning.
! Seek out and surround yourself with others who are encouraging, others who believe
in you, and others who help you believe in yourself.

"Fatigue will make cowards of us all."
- Vince Lombardi
Mens sana in corpore sano.

- Latin phrase, translated as, "A sound mind in a healthy body."
Physical states are an important source of confidence. When feeling strong, fit, and
energized, confidence can soar to great heights. Injuries, fatigue, dehydration, tightness,
and other negative physical conditions decrease confidence. Constantly increasing mental
toughness through relentless pursuit of strength and conditioning increases confidence.

Winning Time
Repetition
! Conditioning is an important physical AND mental part of most football practices.

! When a football player feels strong, physically fit, and conditioned to play football, his
confidence can soar to great heights. Injuries, fatigue, dehydration, tightness, and other
negative physical conditions harm confidence and keep it constricted.
! Conditioning the mind to be focused when the body is tired is important.
! Although conditioning drills are typically thought of as increasing physical toughness,
the real toughness is mental. The mind pushes the body past its previous limits. It's a
willful exercise of the mind.
! Adding other mental elements to conditioning, such as a snap count or ball movement,
further make conditioning a mental exercise and improve its benefits.
! Speaking out loud encouragement to others when it is hard to breathe is a great
exercise in mental toughness, and contrary to popular belief, actually makes conditioning
easier and more enjoyable.
! "Fatigue will make cowards of us all."

- Vince Lombardi
Do not allow fatigue to trick you into fear. First, condition the body to avoid fatigue as
much as possible. Confidence is linked to physical states of conditioning. Second,
condition the mind and body to respond with encouragement and pick up your teammates
whenever fatigue begins to set in. Confidence increases when we feel good physically and
are encouraged.
! Mens sana in corpore sano.

- Latin phrase, translated as, "A sound mind in a healthy body."
A sound mind must have a healthy body to live in for the mind to be at its best. Keep your
mind and body in great shape together. They will mutually benefit one another. One
important benefit is that a healthy body allows a more confident mind to develop.

Winning Time
Execution
! Work hard to be in great physical condition. For football, get strong, powerful, and
dynamically flexible. Create endurance by pushing the limits of your anaerobic
conditioning.
! Remember to hydrate, rest, and eat well. Your physical state depends on your body's
ability to heal itself.
! Whenever possible, take care of injuries early on, while the injury is minor and easiest
to treat.
! Push your physical conditioning to new levels by being mentally tough.
! Increase your mental toughness by pushing your body past limits your mind had
previously set.
! Increase your mental toughness by picking up others when you (and they) are fatigued.
Encourage your teammates.
! Lead by example. Move next to a struggling teammate to position yourself where your
influence in greatest. Forcing yourself to lead is one way to increase mental toughness.

"Whatever the mind can conceive and believe, it can achieve."
-Napoleon Hill
"If my mind can conceive it, and my heart can believe it, then I can achieve it."
-Muhammad Ali
"A journey of a lifetime begins with a single vision - followed by one step, then another
and another."
-Terry Orlick, Ph.D.
Imagery is the creation of images in the mind's eye. Creating imagery of making the play
can increase confidence. Imagery of what one can do can be used any time and any place
to boost confidence.

Winning Time
Repetition
! Imagery is creating a visual image in the mind's eye.
! You can use either an internal perspective (see it from your own eyes) or an external
perspective (see it as you would watch it on TV screen). Research shows that both are effective. I
usually recommend at least trying it from an internal perspective to place yourself in the action
and use all senses effectively.
! Imagery of accomplishment can lead to increases in confidence.
! Imagery can be practiced anytime and any place.
! Imagery is a key to taking mental reps.
! Imagery can be used to improve physical skills and also game plans, such as keys and reads.
! Imagery should be controllable and vivid. It should be in high definition (HD) and as real as
possible.
! In order to create a vivid image, the athlete (or coach) can use sight, sound, touch, taste, smell,
muscle movement feelings (kinesthetic awareness), and emotions.
! The best images help the athlete (or coach) increase a confident attitude, meaning that
confidence is both a thought (belief) and a feeling.
! "Whatever the mind can conceive and believe, it can achieve."
-Napoleon Hill
Quotes such as this are testament to the power of imagery. Our power to imagine helps create our
reality. The more imagination we have, the more possibilities we have in sport and the rest of life
as well.
! "If my mind can conceive it, and my heart can believe it, then I can achieve it."
-Muhammad Ali
Muhammad Ali also mentions the power of mind along with emotions. If you can buy into
something both mentally and emotionally, then you can go out and work hard to achieve it.
! "A journey of a lifetime begins with a single vision - followed by one step, then another and
another."
Terry Orlick, Ph.D.
Terry Orlick is a sport psychologist. He believes that if you create a crystal clear vision and set out
to achieve it, one little thing at a time, you will have set yourself on an incredible journey.

Winning Time
Execution
! Imagery can help improve physical execution and learning of game plans. Any imagery is
better than none, but imagery can be used daily, even constantly as one takes mental reps while
watching. The more you use it, the more effective it will become.
! Make imagery vivid. Use sight, sound, taste, smell, touch, emotion, and muscle sensations to
create an HD image. Use color if you like. Make it clear. Put yourself in the middle of action or
watch it on a screen. Use the imagery speed that helps you the most. Experiment with imagery to
find what works best for you.
! Some simple but effective ways to use imagery:
* Use imagery the first thing in the morning to get ready for the day's events. Having a positive
image can set expectations for the day and help things go smoothly. Imagery can also be used to
remind one that things don't have to go perfectly. You can handle it, and it will still work out fine in
the end.
* Use imagery before bed to review the day's success (reminders to celebrate accomplishment)
and prime for tomorrow.
* Use imagery before each rep to see perfect execution.
* Take mental reps by using imagery while not in practice or the game.
* Use imagery after a mistake to correct the mistake. See perfect form.
* Use imagery of accomplishing win goals before practice in order to create a positive attitude
(confident beliefs and good feelings/emotions). Use that confident attitude to have an energetic
practice full of action.
* Use imagery to learn game plans and train reactions to adversity. You need not imagine a mistake
in order to imagine reacting properly to it. Simply start your image after the mistake and see the
proper response. In other words, you don't have to re-live past mistakes, get over them in imagery
just as you should get over them in games and practice.
* Use imagery in your pre-game routine in order to see perfect execution and responses. Prime
yourself to be great with images of excellence.
! Commit to practicing imagery to increase your confidence. Start by setting aside just 3 minutes
a day for imagery practice. Try doing the 3 minutes within an hour before practice, preferably as
close to practice time as possible. After hitting that goal for a week, increase it by a few minutes or
add another 3 minute session at another time during the day. When watching others practice,
commit to imagery by taking high quality mental reps.
! Commit to improving your imagery skill. Make it vivid and controllable. Practice by replaying
the same image five times in a row, and each time, make the image a bit clearer, a bit better.
! Use a quick imagery session to increase positive emotions and motivation before practice and
games. Do it daily.

"I don't want us to lose our emotion, but we can't lose our composure."
- Bill Cowher
"I'm looking for players who make their teammates better. You do that with enthusiasm
and passion."
- Mike Krzyzewski
Emotions are a powerful influence on thoughts and actions. Emotions such as love,
happiness, and excitement can inspire confident thoughts and actions. Relentless pursuit
of confidence thoughts and feelings leads to confident attitudes, goals, and action.

Winning Time
Repetition
! Emotions have a significant influence on thoughts and actions. Emotions are an
important influence on confidence.
! Emotions move us to action (or sometimes prevent us from acting in the case of
sadness).
! Love and happiness (excitement) fill us with energy needed to move.
! Love and excitement can be both emotions and thoughts, which makes them attitudes.
! Love and excitement are great for confidence.
! Fear and anxiety are harmful to confidence. Both can fill us with energy, but we need
to learn how to reframe them to increase confidence.
! Anger is an important emotion. Realize when you are angry, you can harness the
energy boost anger provides in order to work for change or improvement. When anger is
felt intensely, however, we lose the ability to think clearly. Mistakes are made when anger
takes over the thinking process. Anger is best used as an attitude to summon energy for
doing work (such as practicing intensely), not as a competitive strategy for psyching up.
Still, a little anger or indignation is fine in an intense competition, especially if it helps
change game momentum in your favor.
! Stay away from hatred. It causes you more damage than anyone else. It doesn't help
anyone else either.
! "I don't want us to lose our emotion, but we can't lose our composure."
- Bill Cowher
Cowher's quote speaks to the balance between strong emotion and clear thinking. It's
important to use emotion to boost energy, but it's important to have an attitude that
embraces composure, not simply wild expression of emotion.
! "I'm looking for players who make their teammates better. You do that with enthusiasm
and passion."
- Mike Krzyzewski
Coach K knows that enthusiasm and passion, two positive emotions are important to team
building. Not only do they make one a good teammate to be around, the inspire the same
from others around them.

Winning Time
Execution
! Learn to use emotions while they are hot, meaning while feeling them intensely. Each
serves a special purpose. Use them to get you moving.
! Learn to influence emotions, especially love and happiness, by making them attitudes.
Choose challenging pursuits you love and get to work on them.
! Love and happiness fill us with energy that gets us moving and keeps us moving. Love
and happiness are very effective for practice and competition.
! Anxiety can have a positive effect, at least in terms of energy. It creates a rush of
adrenaline that can be used for movement. Mentally reframe anxiety by labeling it
excitement, then go ahead and embrace it. Interpreting anxiety as excitement allows you
to harness the positive effects of the adrenaline while keeping confidence high.
! Fear is harmful to confidence. Reframe the situation you fear as an opportunity to be
courageous, and then go out and be courageous.
! Nothing creates emotions like game-time competition. Learn to play with various
emotions by simulating game conditions in practice.
! Ramp up emotions effectively in pre-game. Don't play the game before kickoff. You
want to save your energy for the game.
! Use imagery to ramp up emotions and confidence as game time approaches. If
coaches allow it, music may help build emotions to a peak before warm-up or game time,
but imagery is probably just as effective at stirring emotions and it's completely portable.

Winning Time
fundamental skill: Reframing
Reframing is simply a way to look at something in a new light or from a different
angle. Think of it this way: It's like cropping a picture to include only what you like and
none of what you don't like. Or it's taking a picture you don't particularly like and trying
to make the best of it anyway by putting a good frame around it.
In a classic case of reframing, we take the feelings of anxiety caused by the

adrenaline rush, which also gives us a boost of energy, and we re-label it as excitement. In
other words, we take the butterflies in the stomach, shaking hands, sweating, and other
signs of anxiety, and we call it excitement instead. We like the energy rush we get, but we
don't like the negative thinking that often goes with anxiety. Instead, the same symptoms
can be reframed as excitement.
You might try some of these other common uses of reframing:

! Call a loss a wake up call and think of it as a learning experience that will help you get
better.
! Rather than griping about an opponent running up the score on you, consider that they
gave you a gift. They showed you exactly how much better you have to be.
! View criticism as feedback. *There are true differences between criticism and
feedback, but nobody is perfect. If someone criticizes you, reframe it as feedback and
attempt to get better.
! View a "blow off" or "walk through" day as game day. Let your opponent take days off.
You view every day as an opportunity to have an impact on the game, a day to gain a
competitive advantage on your opponent. You will play like you practice; therefore, every
day is game day.
! View setbacks as opportunities to exercise patience, persistence, and grit.
! View the pain of conditioning as weakness leaving the body.
! View turnovers as an opportunity to exercise your will (and sudden change drill) and
crush the opponent's hopes of taking advantage of your turnover.

"Respecting your opponent is the key to winning any bout. Hold your enemy in contempt
and you may miss the strategy behind his moves."
-David H. Hackworth
Losses, mistakes, and other sources of doubt constantly bombard football players and
coaches. While it is important to play confidently, doubt is not all bad. Doubt and a
healthy sense of respect for one's opponents can improve accurate assessment of strengths
and weaknesses and lead to motivation to improve.

Winning Time
Repetition
! Respecting an opponent allows coaches to create an effective game plan.
! Respecting an opponent's strength tends to create effort in practice and other forms of
game preparation.
! Respecting an opponent's strengths can lead to more improvement on your part.

Welcoming, embracing, and accepting challenges fosters growth.
! After considering some doubts, accomplishments in practice build confidence. It is

important to hit game time with very high self-confidence supported by a week of hard
work and accomplishment in practice.
! Doubt from others often seems to have a similar beneficial effect on effort. Doubt from
others may be (though it hasn't been proven) safer than any type of self-doubt.
! Setbacks, losses, and misfortune happen to everyone in sports. Resilience is about

overcoming doubt through accomplishment and replacing it with confidence.
! "Respecting your opponent is the key to winning any bout. Hold your enemy in
contempt and you may miss the strategy behind his moves."
-David H. Hackworth
I like this Hackworth quote. We often hold our opponents, our enemies, in contempt, and
we refuse to believe they are good at anything. This is a mistake. We need to give our
opponents have the benefit of the doubt and believe that they have some strengths. Then
we need to prepare for those strengths. Be prepared. Be overprepared.

Winning Time
Execution
! Game plan for opponent strengths and weaknesses.
! Respect an opponent's strengths in order to create a sense of urgency and effort for the
week's preparation. Practice with purpose in order to improve.
! Always respect an opponent's strengths, but replace any doubt with confidence
through accomplishment during the week of practice.
! Respect the idea that others may doubt you. Find others who believe in you, get
confident, and set out to prove the doubters wrong. With each little success, let your
confidence grow.
! Expect setbacks and problems to occur from time to time. You can handle it. Be
resilient. Overcome doubt through accomplishment of the little things (and sometimes big
things), and celebrate, encourage, and let your confidence soar.
! If a setback occurs, expect a correction in your favor. Work hard and look for
opportunities to make the play. Seize the moment and make the play to turn the situation
in your favor.

"The Chinese use two brush strokes to write the word 'crisis.' One brush stroke stands for
danger; the other for opportunity. In a crisis, be aware of the danger, but recognize the
opportunity."
-John F. Kennedy
Sudden change situations such as turnovers demand special preparation for teams wishing
to be at their best. By preparing properly and having a great attitude, mistakes and
setbacks can become an advantage for the well-prepared team.

Winning Time
Repetition
! Sudden changes happen. You can handle them, especially if you are prepared for
them.
! Being prepared for sudden changes takes away their shock value. It allows for you stay
calm and confident.
! Competition plans allow you to create and practice responses to important game
situations. Competition plans are a type of smart game plan that takes into account the
most common setbacks that can occur and plans to overcome them.
! For any situation that requires resilience, having a planned physical and attitudinal
response can increase confidence in the team's ability to handle the setback.
! Practicing sudden change is an important type of game simulation.
! "The Chinese use two brush strokes to write the word 'crisis.' One brush stroke stands
for danger; the other for opportunity. In a crisis, be aware of the danger, but recognize the
opportunity."
-John F. Kennedy
In every crisis, there is an opportunity to handle it well and create an advantage by
reversing a mistake. Although danger exists, crises such as sudden changes also provide
opportunities to show resilience and rise to greatness.

Winning Time
Execution
! Create competition plans for sudden changes in games. Competition plans should
include both physical and attitudinal responses.
! Practice sudden changes with both physical responses and attitude responses.
! Learn to love overcoming a sudden change. Sudden changes are opportunities to steal
back momentum from your opponent.
! Simulate sudden changes to create realistic opportunities to overcome setbacks and

increase resilience and confidence. The more you make the play in a sudden change
situation, the more your confidence will increase.
! Be aware of dangerous game situations and prepare for them to reduce anxiety and
improve confidence.
! Reframe crisis as opportunity to create the proper attitude for competing against
worthy opponents who will give you their best shot, a situation you should learn to
embrace and love because it will ultimately make you better.

"To have been there before without ever having been there - that is the goal of
simulation."
- Terry Orlick, Ph.D.
Simulation is the creation of game-like conditions in practice.

Anything you can do in practice to increase familiarity with game-like conditions should
improve confidence and performance in real games. Practicing under simulated pressure
can make one immune to this type of choking.

Winning Time
Repetition
! Simulation is the act of recreating game conditions in practice.

! Unfamiliar conditions can cause anxiety, which harms confidence, and other
unwanted thoughts. This can cause a drop in skill level. Anything you can do to increase
the known aspects of competition should improve confidence.
! Simulations, and even knowledge of locker room facilities, pregame timing, and other
little things can reduce confusion and anxiety and increase confidence.
! Thinking about a skill or reaction that has become automatic will harm execution of
the response. Practicing under simulated pressure can make one immune to this type of
choking.
! Playing under game scenarios, game clock, scores, referee calls, and pressure
situations for the kick game are great ways to simulate.
! Ones-on-ones and twos-on-twos are great ways to simulate worthy competition and
game speed.
! Using relatively small conditioning rewards and punishments can increase pressure
more than one might expect. Be reasonable with the reward or punishment. Have it be in
line with what you normally condition. It's not cruel to simulate pressure. It's responsible.
! "To have been there before without ever having been there - that is the goal of
simulation."
- Terry Orlick, Ph.D.
A good simulation puts athletes and coaches in game situations...except the real
scoreboard isn't on. The simulation helps them tune into gamelike situations mentally,
emotionally, and physically, and it increases experience. It also like reduces confusion,
and sometimes the element of surprise, which should help increase confidence.

Winning Time
Execution
! Use simulations to reduce confusion and anxiety and to increase confidence.
! Simulate game conditions, such as needing to force a turnover or being down late in
the game, to create a sense of urgency and pressure.
! Simulate the game clock in order to improve clock management.
! To improve performance in the kicking game, simulate pressure by filming or having

the whole team watch the kicking team's performance. Put a small conditioning reward or
punishment on performance to increase pressure even a bit more.
! Simulate scenarios and pressure in the kick game to improve special team
performance, the phase of the game Coach Schmidt considered the most important for
creating a competitive advantage.
! Simulate crowd conditions to the extent possible.
! Simulate competitive intensity and game speed by going ones-on-ones and twos-on-
twos.

Winning Time
fundamental skill: Simulation
Simulation is the act of trying to recreate game conditions in practice. It is a
fundamental skill for mentally tough teams. Unfamiliar conditions cause confusion
and other unwanted thoughts that lead to doubt and anxiety. If the playing conditions are
highly unfamiliar to practice conditions, the anxiety and intrusive thoughts can be enough
to cause a significant drop in skill level. Simulations help coaches and athletes eliminate
confusion and gain experience and confidence under game-like conditions. Thus,
simulating game conditions is an incredibly important part of athletic preparation.
One of the greatest reasons simulations work so well is that simulations tend to introduce
goals into practice. Instead of letting practice get stale, simulations give athletes (and
coaches) a chance to match their skills under a worthy challenge. Here are some ways to
challenge certain aspects of the game with simulations. I've also included some example
simuations in parentheses.
Simulations (and some examples of each)

! Pre-game routines (use the same timing for pregame and game during preseason or
first scrimmage)
! Timing (turn the clock on, get used to a play clock, 2:00 drill)
! Strategy (trick plays, plays out of certain situations, tendencies)
! Game situations (need to pick up or stop a fourth and short)
! Coming from behind (down 2 with 2:00 to play, game winning kick in the last second,
defense to force a turnover within one series)
! Playing with the lead (offense needs to run out the game start with 6:00 on the clock)
! Bad calls (force your team into overcoming adversity in a scrimmage)
! Field conditions (turf vs grass can often be practiced if needed)
! Weather conditions (practice in bad weather with an emphasis it could be needed in a
game, use wet ball sometimes)
! Lighting conditions (practice in the sun or stadium lights depending on game time)
! Bigger, faster, players (use extra players to create more coverage or double team
blocks, use weighted vests or other small weights to slow players down slightly to get
ready for a fast team)

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28 Days

(C) Jared M. Wood, Ph.D. 1sideline.com Goal Setting Greatness 1

Further recommendations for timing:

(C) Jared M. Wood, Ph.D. 1sideline.com Goal Setting Greatness 2

Week 1: Learning about Goal Types and Why Goals Work

Day 1: Win Goals

Day 2: Performance Goals

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Day 3: Process Goals

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Day 4: The 1st Why of Goals: Goals Increase Effort

Day 5: The 2nd Why of Goals: Goals Increase Persistence

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(C) Jared M. Wood, Ph.D. 1sideline.com Goal Setting Greatness 6

Week 2: Goal Types and Why They Work: Making It Personal

Day 8: Making Goals Personal

(C) Jared M. Wood, Ph.D. 1sideline.com Goal Setting Greatness 7

"Winning isn't everything. It's the only thing."

Win Goal: ___________________________________________

Day 10: Making Performance Goals Personal

(C) Jared M. Wood, Ph.D. 1sideline.com Goal Setting Greatness 8

Day 11: Making Process Goals Personal

Day 12: Making Effort and Persistence Personal

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Day 13: Making Goal Focus Personal

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Week 3: Creating Goal Commitment

Day 15 Creating Goal Clarity and Commitment: Writing Goals

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November 22, 20XX State Championship Game

Win Goal: WIN!

Performance Goals: 1) Average 5 yards per carry.

Process (Pride) Goals: 1) Play every play as if it's my last -

January 22, 20XX Monday Workout Day

Win Goal: WIN Game 1, September 3, 20XX

Performance Goals: 1) Bench workout: 210 R grip x 8 x 1,

Process (Pride) Goals: 1) Take every rep as if it's my last -

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Day 17 Creating Goal Clarity and Commitment: Stating A Process Goal To

Day 18: Creating Goal Clarity and Commitment: Stating A Performance

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Week 4: Goal-Setting Greatness

Day 22: Other Goal Categories

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Performance goals: Set against a statistic or standard.

Day 23: Bucket List

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Day 25 Create Goal Commitment

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Day 27 Benefits of Reaching Goal vs Costs of Not Attempting to Reach It

2) Session 2: Giving Up on a Goal

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3) Session 3: Here are a few suggestions for giving up on a goal:

Day 28 Goal Achievement Plan Worksheets

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Attitudes needed to accomplish the goal: Persevere &

Ways to Create Goal Commitment:

People to Help Create Goal Commitment (and how

Action steps with deadlines:

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Attitudes needed to accomplish the goal:

Ways to Create Goal Commitment: