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Self-Reflection Journal
Sairah Mohammad
Douglas College
Fall 2017
As an athlete, I have experienced various ideal performances but also many not so great
performances. It is illustrated that in an ideal performance state, there is a detachment from the
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outside world and there is complete focus on the game at hand. No fear is involved and ones
physical and mental state is at ease (Garfield & Bennett, 1984, pg. 160). During my ideal
performance, my mind was completely at ease. I felt confident in what I was doing and my focus
was completely on the task in front of me. My thoughts were positive and I felt happy to be
playing. I felt a sense of peace and muscles were loose. When I play well, I am usually happy
and cheerful. I reflect energy to those around me before a game. I am also fully engaged and
ready to play. My confidence always has a huge impact on my performance. If I dont believe in
myself and am not confident, I have a hard time focusing. I second guess my ability and start
using phrases such as I cant do this or there is no way I can do that. When I start thinking
negatively, I usually end up playing really bad. My head isnt in it and I feel like I shouldnt be
there or just simply dont want to be there. I am either anxious or downright frustrated with
myself. This also plays into being too aroused or under aroused.
Based on the inverted-U, these factors lead to poor performance (Yerkes and Dodson,
1908, pg. 212). When I am having a bad game, its usually because I am under aroused and
highly stressed. My mind is usually focusing on many other things and I become anxious which
causes more stress. At the same time, I usually feel sluggish and not interested in playing at all.
A few sources of those stress factors are certain teammates, my emotions at the time, my
environment before I leave for the game, certain events, and my anxiety. However, if I am a bit
nervous before a game, it helps my arousal levels which then aids in getting into my zone of
optimal performance. If I am anxious before a game, it does have a negative impact which is also
suggested in the attentional control theory (ACT, Eysenck, Derakshan, Santos, & Calvos, 2007,
pg. 218). Anxiety impairs the effectiveness when performing a task which plays a role in my
worst performances.
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positive experience. Usually when I have a bad game or bad experience, I reflect on it post-game
and list a few things that I did great and a few things I didnt do well. I then use that list and try
to figure out how I could fix that so it wont happen again in the future. I believe in making
mistakes in order to learn from them. Especially if I have a bad game because it is a perfect
opportunity to grow from it and see what you can do differently in future to prevent that. It is
almost like solving a problem but you wont see the outcome right away.
Self-talk plays a huge role in my ideal performances. When I use self-talk as a way to
get my head in the game, I tend to play a lot better and feel for more confident. Whenever I
feel happy or energized on the way to my game, I usually give myself a pep talk during the drive.
I talk positively to myself and build up my confidence. I talk through certain plays and how I am
going to execute them. I also include possible mistakes and how I can bounce back from them
during the game. I talk calmly to myself in almost a forgiving way. I pre-forgive myself for
certain mistakes I might make. This tends to work well with me during days I play great.
However, its the complete opposite when I have bad game days. I tend to talk negatively to
myself and am unforgiving. I blame myself for a lot of things, even if it wasnt my fault.
Self-talk can be destructive if you use it in that negative sense. It can also be quite constructive if
you practice it properly. It can also be a way to reinforce self-worth during a performance and
generate confidence (Hackfort & Schwenkmezger, 1993, pg. 280). For myself, when I am being
positive and forgiving, it has a great impact on the way I play. I feel a lot better after using that
technique too.
which is based on Albert Elliss theory (1982, pg. 292). Whenever I am not able to execute a
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certain play or task, I automatically assume I have failed and cant do anything right. When I am
constantly not able to perform certain tasks or if I keep messing up, I start losing my confidence.
I then stop believing in my ability to play which then stops me from playing well. A huge trigger
for this is constantly missing a pass on the ice or on the court. Usually after 3 misses, my mind
completely gives up and I then start talking negatively to myself. This always leads to a poor
performance. A way to fix his would be to always forgive myself after missing a pass or not
executing a certain. Being able to take a breath and regroup would help solve this issue during
my games.
Hockey and basketball are quite fast paced sports. You never know what to expect and
can only predict so much. In these sports, there is always a shift from broad to narrow focus and
there is always constant focus internally and externally. Whether its focusing on the pass
coming towards you or the guy yelling in the stands. There is always going to be a shift in focus.
A great example of this is during hockey, I am constantly telling myself to keep my butt down
when skating just so I am low enough, but also during that, I have to focus on either a pass
coming my way or having to block a shot from a defenseman. Having to predict a pass that
might be made and also thinking about when to crossover is also shifting from broad to narrow.
The environment is constantly changing and you cant predict everything that is going to happen.
A few strategies that I currently use before a game usually involve loosening up my
muscles and getting the blood flowing. I also try to put myself in a more content mind space.
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When I am relaxed and happy, I play a lot better. Before a game, I try doing things that make me
feel content afterwards. Sometimes I put on some music and dance around my room for a bit.
This gets my blood flowing and warms up my muscles, it also makes me feel energized and more
awake. Other times Ill go into my garage and taking a few shots on net with the music also
blasting out loud. By taking shots on net, I start focusing more on the game and a few skills that I
might be using on the ice. This helps me prepare for a game. During the drive to the game, I tend
to give myself a pep talk and self-talk to help my confidence. Self-talking also keeps my
emotions in check because I usually ask myself how I am feeling or what I might be scared of
during the game. I find that once its said out loud, I feel a lot better and can control more.
There are many aspects that can be improved such as being able to self-talk a lot more.
For me personally, self-talking helps a lot before, during, and after my games. I also need to
improve on blocking out certain people and environments before a game. I have certain
teammates that constantly worry about other peoples performances other than their own. Instead
of suggesting ways to improve their mistakes, they continuously point out those mistakes and
keep repeating what youre doing wrong. I found out that I can take constructive criticism but to
a certain extent. When someone is constantly on my back about mistakes and wont explain how
to fix them, I become frustrated and more anxious which leads to me having a bad game. I want
to learn how to block people out completely and just focus on how I am doing and my game
entirely. Being more self-aware is also going to be another way that will help my improve my
focus and emotional management. By practicing these throughout my games, I should be able to
Cites
Ellis, A. & Dryden, W. (1987). The practice of rational emotive therapy. New York:
Springer.
Garfield, C. A., & Bennett, H. Z (1984). Peak Performance: Mental training techniques of the
(Eds.), Handbook of research on sport psychology (PP. 328-346). New York: Macmillan.
McKay, M., Fanning, P. (1994). Self-esteem (2nd ed.). Oakland, CA: New Harbinger
Yerkes, R. M., & Dodson, J. D. (1908). Feeling and thinking: Preferences need no inferences.