BY RONAN BYRNE
While playing rugby in Japan , I watched as prospective players from all over the world competed for spots on the team . They were all talented and highly motivated to get a professional contract . The players that made it had something special about them , a willingness to learn , an air of confidence , and a calmness even when playing in front of thousands . They also could push themselves consistently and a commitment to excellence in everything they did . I have always been fascinated with human behaviour and why some people give up when faced with a challenge . In contrast , others seem to have an almost superhuman supply of confidence , motivation and determination like those that made the team .
So why do some people manage to remain calm and confident under extreme Pressure , while others feel anxiety and overwhelming stress ? What makes these people different ? There is an endless number of descriptors to help answer that question ; they are motivated , have self-discipline , have determination , and have talent . While these terms are all admirable and envied human traits , they do NOT address or consider internal mental cognition ( thinking ), emotional struggles ( negative feelings ), and personal values required to produce successful outcomes consistently . Indeed , to infer that someone was successful was because they are “ motivated ” or “ talented ” diminishes the struggles and effort that person went through to reach their successful outcome . It is also an excellent excuse to avoid any responsibility for our own poor decisions and to feel better about ourselves ; after all , they have talents or unique traits we don ’ t have .
A better term capturing not just motivation , confidence , and self-discipline but also recognizes the mental work and daily struggles required to be successful , whether in competition , losing weight , or competing for a spot on a professional rugby team , is Mental Toughness .
Mental Toughness is defined as a collection of values , attitudes , behaviours , and emotions that allow people to persevere and overcome obstacles , adversity , or Pressure , while maintaining concentration and motivation to consistently achieve their goals ( Gucciardi et al ., 2008 ).
Although commonly thought of as a personality trait and something you either have or do not have . Research over the past twenty years has proven that not only is mental Toughness trainable , but that enhancing mental Toughness can significantly improve perceived self-efficacy , self-esteem , and overall psychological well-being ( Golby & Wood , 2016 ).
So … what is required for mental Toughness , and how do you train and develop it . Research done by Jones & Moorehouse ( 2007 ) identified four pillars needed for mental toughness ; Motivation , self-confidence , attentional Focus , and coping with Pressure .
1 . Motivation is defined as a strong desire for success , combined with a willingness to push oneself , persist despite obstacles , and bounce back from setbacks .
The number one mental skill used by elite athletes to enhance motivation is the use of goal setting . While seemingly simple , most people are not very effective at setting goals and rarely follow through . Think New Year ’ s resolutions . Additionally , most people view motivation as something needed to take action and move forward . However , research shows that it is the other way around , and it ’ s taking action that leads to motivation . The “ do something principle ” is a technique that has a person take some small steps , such as making their bed or any other minor action that gets the ball rolling and moving forward . Rituals and habits are also effective techniques to take action regardless of motivation level .
2 . Self-confidence is the belief that you have the ability or can develop the skills needed to achieve your goals . Confidence in yourself allows you to take risks , accept and learn from criticism , control unwanted thoughts and emotions , and maintain a positive attitude about the future even when things seem to be going wrong .
Research shows that self-confidence is developed
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