Gonçalo Marques @EWS

A beautiful little tweak to the word "Win" to have in mind during tougher moments during Practice or Competition Winning produces probably the most thrilling and desired feelings 🔥 to have in Sports. On this (not so) ‘Quick Bring it On’ Episode, I provide a little important tweak you can take with you around the word “WIN” . This one is for a deeper focus on the present moment during practice or competition (and to what the game asks from you), and a not so deep fusion with your emotionality and thinking sides that are creeping in there and becoming unhelpful. ( Essential Interview Mentioned is on EWS Episode #77 ) _____ -- Tell us your thoughts / questions by audio - quick and anonymously if wanted ;) -- We give you tips, can we get some TIPS from you? -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website)

A Conversation with a Performance Psychologist helping Leaders on Public Speaking, and Athletes with Anxiety Joining in EWS is Dr. Nick Lazaris, 👴 with +30years of Experience working on Performance areas and helping Athletes mostly regarding the perils of Anxiety. A conversation that combines stories, examples, and applicable ideas to assist in your Sports Practice and in some tougher moments where anxiety can start to feel really big and impact negatively your performance. Tune in if you're interested on dismantling some troubles you have been getting and obstacles you don’t know how to deal with them or simply surpass and perform more ate ease, more freely, and in the words of Dr. Nick - “Fearlessly” (we unpack more on minute 14). ___ QUOTES: “I can do this! I don’t have to be afraid. Not without anxiety, The goal is to manage it. Anxiety is not our enemy.”; “Performing Fearlessly is about being in charge of yourself, in the present.” ___ TIMESTAMPS: Intro About Dr. Nick > (00:55) ; Beginning (Stories of Anxiety and Sabotage from Nick) > (07:45) ; Managing Anxiety & Expectations - His Process of Professionalization > (11:20) ; On “Performing Fearlessly” > (14:12) ; Fear & What Matters Link - Awareness and Care > (18:52) ; About some internal Battles > (21:42) ; On Perfectionism and Doubt - ‘Words That Kill’: “Getting Ready” + “Maybe” > (23:10) ; Shift on Mindset + Taking Charge > (30:23) ; Anxious on Critical Situations? Tips > (36:21) ; Skills Gathered from Sports to Life > (40:00) ; Quieting Inner negative self-talk > (41:56) ; On W-I-N & “What If’s” - Grounding on the Present > (48:35) ; Centering Oneself + Preparation is Needed > (54:11) ; Mental Imagery, Involvement > (59:30) ; Nick’s #1 Ingredient to E-W-S > (01:05:25) _____ References: -- Nick’s Website --Nick’s Presentation for Athletes Mental Toughness -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 -- We give you tips, can we get some TIPS from you?

Some Stories and Lessons coming from an Actor, Public Speaker, and most impactfully, a Soccer Referee - on "How Not to Take Things Personally" We all get triggered by some things, in some way or another. 😤 This can be good to mobilize one's energy for the sake of a good performance, or it can block an Athlete's optimal performance. What about being able to not letting criticism get the best out from you, and picking on the useful information that is coming from the sensitive topic pointed at? As the Author of this Speech, the Referee Frederik Imbo tells: “Most of us are referees at heart; we like to call throws and errors on someone else.” Tune in on this PotW to check out how this plays out, and how you can become better able to regulate all of this, and efficiently manage when people criticize you more harshly or point at some deficits in your performance. A path to E-W-S indeed, on this extended PotW. _____ -- Frederik Imbo’s Tedtalk -- About Psychotherapy ___ -- Tell us your thoughts / questions by audio - quick and anonymously if wanted ;) -- We give you tips, can we get some TIPS from you?

Hoping that you (Athlete) shake it off some rules you have around depending on certain feelings to perform "well". Well enough is key, here An IQ to shake some preconditions and expectations 🤕 Athletes usually have in regards to their own levels of performance on training sessions or competition matches. This will inspire a reflection for yourself about your feelings and the way you look at them. Plus, on how they are influencing what you’re bringing (or being able to bring) to the pitch - to your performance. I hope in the end, you will not need (depend) that much of feeling X or Y to perform well (the most adapted possible - with effort) 😉 PS.: I heard this message before from Ken, but here is a link with the excerpt from an interview he gave and pronounced the quote, exploring it. ___ -- On Implementation Intentions -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Explore EWS Fully -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 -- We give you tips, can we get some TIPS from you?

Alittle tricky play on the popular game of "Would you Rather" and drawing on some implications applied to Sports A QBIO to entertain your brain for reflection (😬 vs 😳). How does the prospect of regret may influence your sporting practice (on training ground and during competitions)? How so, being embarrassed for some mistake, may contain a gem to be picked for learning? Examples are provided, and with this one, I would really love if you wrapped your mind around this and delve in it a bit more. So for that, you can share more by going on the 3rd link below: ___ -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Explore EWS Fully -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 -- We give you tips, can we get some TIPS from you?

Some Essential Notes and Data from Fresh Science Research around Sleep Regarding to Elite Athletes + Notes for and from General Population This one is to highlight 💤 the essential roles of Sleep towards serving Performance levels. I’ve studied for a month from 2 world-known experts on this field, and I lay out here some theoretical considerations about Sleep + I talk about the evidence out there in relation with Athletes and Sleep, coming from two super Fresh Reviews of Science Literature, from 2019 and 2021 (links below). The purpose for this is right upon stressing how Sleep is a main pillar for the maintenance of high levels of performance and learning (including motor-skill development), and our Health in general. ___ TIMESTAMPS: Initial Thoughts + Importance of Sleep > (01:18) ; Overview + Important Notes to optimize Sleep > (03:36) ; What is Sleep? Its Stages + Evolution > (09:00) ; Curious Facts + Polyphasic Sleep > (14:44) ; About Chronotypes > (17:15) ; Motor Skill Development Evidence > (19:47) ; A Rule of Thumb + Catching up on Sleep > (21:08) ; General Results Found + Considerations (Good & Bad) (22:41) ; Facts on Athletes + Poor Sleep (Habits!) > (26:24) ; Twisted Look Downplaying Sleep > (29:33) ; More Data on General Population (Impacts) > (32:58) ; About the Physical and Cognitive Impacts Bad Sleep have > (35:46) ; Effects of Jet-lag > (40:35) Good Habits for Sleep Hygiene > (42:54) ; Overtraining Phenomena (Dangers) > (44:16) ; Limitations & Final Considerations > (46:55) ___ REFERENCES: - Book 'Why We Sleep' - Discover Chronotypes & Other Questionnaire - Study 1 & Study 2 - Image 1 & Image 2 - EWS Curated Playlists -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Tell us your thoughts / questions by audio - quick and anonymously if wanted ;) -- We give you tips, can we get some TIPS from you?

Several wise accounts about approaches in Peak Performance & Dealing with difficult times in Sports A talk about 🚧 “overcoming obstacles to excellence” - and more! This is just to honor our guest’s motto in the work he does as a Clinical and Sport Psychologist in the USA - Dr. Eddie O’Connor. This one filled me of joy, and I consider this one of the most useful and essential for any athlete! Hands-on approaches are shared for athletes to relate better with themselves in tougher times, as well as managing unhelpful feelings and reactions related with performance. Our conversation ranged on topics like Failure (one’s perceptions and reactions around that), the traits and menaces about Positive Thinking, around his motto “Overcoming Obstacles to Excellence”, and still about Doing one’s best in the present moment, plus other stories related to psychological experiences during sporting events. _____ QUOTES: “There’s always something naturally human that keeps getting in the way. We’re all motivated (...) Motivation for what?” “Ashamed of the quote on old BC: “Because Average isn’t good enough” “If Excellence in your mind is achieving a gold medal, that’s a terrible message. You got (many other achievements). Excellence is a Personal Standard” “(...) It’s a poisonous way that we do as humans, and it’s catastrophic to performers. Because they have nothing to do with us. (...) When we start comparing we start to lose focus on what we can control.” _____ TIMESTAMPS: Intro/About Guest + Interview > (01:07) ; (Begin) Eddie’s Journey through Sports > (07:07) ; Social Media Bits to Help Athletes + Overcoming Obstacles > (12:19) ; Different Perceptions on Excellence + Embracing Pain (Story of Business Card) > (18:45) ; Standards + Comparisons + ‘Being good Consistently” > (24:44) ; Mastery Orientation + Satisfaction on the Process + Momentum > (28:32) ; Managing Emotions related to Performance (and During) > (32:25) ; On Acceptance + Intricacies of Emotions + “Price to Pay” > (38:39) ; Mindfulness in Sports > (42:15) ; Doing One’s Best + Frescobol + WIN in Mind > (44:00) ; Focus on the Present + Quick Surgeon Story > (51:18) ; Nº1 Ingredient to E-W-S > (53:31) _____ References: About Acceptance and Commitment Therapy: Source 1 | Source 2 ; More on Dr. Eddie ; Mindfulness in Sports ; -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Explore EWS Fully -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 -- We give you tips, can we get some TIPS from you?

On Mental Poise, and the process Russel uses to perform under pressure and dealing with life's difficulties On prioritizing Mental Training 🧠 (and Mental Health). A set of reports from an elite NFL player - Russel Wilson, retrieving from a TedTalk he gave. A great 6min informal speech naturalizing life hardships in sports contexts, and sharing a few stories from himself, and how he went about them coping the most efficiently possible. He speaks, about shifting gears to neutral to regain some mental balance, as it also helps to get ready to perform (even under pressure(s)). -- NOTE: This was a script prepared by our colleague Diogo Resende, a Psychologist currently working at a Portuguese 1st Division Soccer Club _____ -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Explore EWS Fully -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 -- We give you tips, can we get some TIPS from you? -- The TedTalk from Russel

Dissecting a bit the motivational cliché of "believing in yourself" and that you can improve. A critical element 🚣‍♂️ for any process of learning or improvement: BELIEF. To believe that oneself is capable of improving is often considered as the pivotal aspect that must accompany a person so that that improvement occurs. We all also know that this is too broad of a matter, and that it often sounds as a motivational cliché. Like: “believe in yourself! You are capable of anything” type of statements. Either way, from this episode, I want to show a power within ‘believing on improvement’ (two key words!). Alongside that, I wanted to draw on some behavioral implications this aspect has on one’s efforts and training. As a quote from Terry Orlick says: “As your beliefs about limits change, the limits change”. How’s been yours? PS: Cristiano Ronaldo just broke another record: all-time best scorer for National teams - 111goals. And many people (including himself often mentioning) attribute this astronomical success to believing one can do it and cultivating a desire to improve and get closer to those big goals. _____ -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Explore EWS Fully -- Tell us your thoughts / questions by audio - quick and anonymously if wanted ;) -- We give you tips, can we get some TIPS from you?

Condensed Topics Retrieved from SM Profiles of this Reference in Sport Psych A Special Episode for EWS! 🦸‍♂️ It is with one of our most seeked Sport Psychologists, Dan Abrahams, and it is in a new format - I prepared some topics in a PowerPoint presentation, where me and Dan went along live talking about them. It was one of the hardest Interviews to prepare so far, since I knew Dan could cover many topics with expertise and eloquence. That’s why I decided to change the style a bit and found it to be one of EWS’ most complete conversations. We've covered a range of themes on: - Identity of the Player/Athlete (Balance, Mental Health, and Management of other issues) ; Guided Discovery (to help on Learning Processes + CLA Theory) ; Alertness (on Focus and important in-field aspects) ; Stretch-Support Balance Principle ; Self-Efficacy (A 4 Component Model and how Coaches can stimulate this on Athletes) ; Mental Toughness (Tweaks on the concept and elements to inspire a Mental Skillset) ; Achievement Goal Theory (one’s ego, and mastering processes). NOTE: To remind you that this was inspired on several posts Dan produces consistently on Social Media (especially LinkedIn juicy ones) - Sooo --- Here is the PPT Presentation that you can follow along --> Make sure to visit Dan’s renowned Podcast “The Sport Psych Show” - a main reference for us since the beginning in this path to E-W-S! Quotes: - “In training, from a Cognitive perspective, we need simple tasks and tougher tasks. We need to introduce ‘desirable difficulties’ (such as variability, spacing) (...) we have a greater chance to learn what we’re trying to learn - to improve.” - “Great coaches coach explicitly and implicitly ... (on Discovery Learning)” - “(...) language areas in our brains are linked to body functions. That’s why I do a lot of work around language with players - whether it it is around narratives for the game, or specific cues tu use in a game.” Timestamps: Overview & Dan’s Intro (Passion for Sports)> (01:00 - 06:38) ; (!) On Identity - Wider Scope for Athletes > (11:08) ; Discovery Learning (Implicit and Explicit Guidance) > (22:45) ; On being Responsive > (32:59) ; Stretch-Support Balance Principle > (38:28) ; Psychological Safety - Vulnerability and Anxiety > (49:27) ; Main Elements for Self-Efficacy (plus on Past Experiences and Flexible Thinking) > (53:40) ; Emotional & Physiological Processes along with Mental Toolbox talk > (01:01:58) ; Achievement Goal Theory (AGOT) - mastery climates + Example > (01:07:42) ; #1 Ingredient to E-W-S according to Dan (1 for Athletes. 1 for Coaches) > (01:14:57) _____ References: - Dan's Website + Dan's Profile - On Motor Development Expert Mark Williams - Psychological Safety from Edmonson - Lisa Feldman Articles - A peek about Carol Dweck’s original Book ‘Self-Theories’ - precursor of the Growth Mindset _____ -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Explore EWS Fully -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 -- We give you tips, can we get some TIPS from you?

On facing and dealing efficiently with Plateaus. Not an experience to be dreaded. We lay out 2 possible routes for one to go about them On facing and dealing efficiently with 🧱 Plateaus. Not an experience to be dreaded. We lay out 2 possible routes for one to go about them. (more soon) ___ -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) >>> https://www.podchaser.com/podcasts/ews-building-psychology-for-op-1017732 -- Explore EWS Fully >>> https://flow.page/ews -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 >>> https://www.speakpipe.com/ewspodcast -- We give you tips, can we get some TIPS from you? >>> https://en.tipeee.com/ews

Brett Ledbetter brings in a Stellar conversation around Failure to tweak our Perception of it for Good (Extra Clip from Kobe Bryant) What Drives Winning? 😼 A cool way to introduce this PotW from one of our favorite Youtube Channels. Here Brett Ledbetter brings in a Stellar conversation around Failure to tweak our Perception of it for Good (plus, with an EXTRA clip from Kobe Bryant! - one should look closer at this man's Legacy 🙏). So, I hope we finally hammered this home to hone the goodies of making mistakes. When you fail at something... Do you usually get frustrated? Demoralized? Worrying about what other start to think? Pressured by the boooo-ing from the crowds? This episode assists in all of that! And never too much to emphasize the YT Channel "What Drives Winning", collecting and sharing inspiring stories around Sports in the USA. What will you start to implement more when you commit an error, that you got from this episode? Share with us how you will deal more effectively with failure from now on... in orderto Efficiently Work your Sports Practice (!) ___ References: About Brett Ledbetter | Youtube Video & Channel ___ -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Explore EWS Fully -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 -- We give you tips, can we get some TIPS from you?

A Special Episode regarding Gratitude Considerations, practices, benefits, and potential risks of engaging with it the wrong way A Special IQ Episode laying out 🙏 some Scientific benefits shown for Gratitude; some thoughts and considerations; ideas for practice; and some ramblings about potential risks you will probably not here anywhere else, as they are 3 elements that EWS Founder came up with and wanted to raise awareness to! We speak about virtues here, how deliberately practicing Gratitude regularly can be helpful in what regards to your performance as an Athlete, some ideas to keep in mind and to implement, and finally, the important considerations for one to not get derailed with a more instrumental use of Gratitude. Warnings ahead! Plus, as this got to be a FUNDAMENTAL Episode to EWS and to E-W-S (!) we provide you inside this 2 extra quotes 🙏 ___ Quote: "Gratitude is not only the greatest of virtues, but the parent of all others." ~ Cicero ___ Timestamps: Intro + About Cicero > (01:10) Unpacking the Quote (Opinion) + On Virtues > (02:25) The Evidence around Benefits of Gratitude > (06:17) Gratitude and Physical Health + Relationship Quality > (09:41) Rewiring the brain and getting more attuned to the 'Good' > (12:30) 3 Types to your Gratitude Practices: Actions, Events, Connections > (15:30) Considerations on Shifting of Attention - Real Optimism > (18:05) Active vs Passive + Distorted Positivity > (20:33) 3 Ideas for Implementing Gratitude Regularly - Journal; Night Routine; Token Reminders > (24:40) 3 Menaces of badly engaging with Gratitude> (29:24) ___ References: Studies you can explore | About Cicero | The Infographic _____ -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Explore EWS Fully -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 -- We give you tips, can we get some TIPS from you?

Talking about Parental Practices. Common displaced Behaviors and Intentions. Excited to receive 💥 TedX Speaker and "Changing the Game Project" Founder, John O'Sullivan! Sharing knowledge and resources especially for Parents and Coaches in Youth Sports. _____ Quotations: "My favorites parts of the week are getting out there with the 13yo boys that I coach in Soccer, because that really keeps me connected to everything that I'm doing - as a Parent, as a Coach, as someone who is trying to create an experience for children that is not transactional, but Transformational (...) not only to make them better on the field, but make them better people." "We get better by Challenge, when we are at that zone of Proximal Development (Piaget). That comes with winning and losing; not winning all the time. Or losing all the time." " The most powerful voice in sport is our own. That internal self-talk that says 'I'm not good enough. Why am I here?' OR the one that says 'I got this!' - Recognizing what that internal dialogue is, and training ourselves to change it if it's not helpful..." _____ TIMESTAMPS: Beginning of the Interview > (06:46) About John's Path and Passion > (08:02) Common Messages from Parents to Kids + Lessons from Children > (11:50) (!) The Ride Back Home after a Match > (15:20) Detrimental Factors in certain Approaches to one's Children > (20:24) Contrasting Experiences: Building a Skill > (24:06) Conversation around Failure > (26:08) About Parents' Frustrated Dreams > (31:16) Can You Celebrate Losses? Learning from Disappointments > (33:20) Wide Scope of Values to value in Sports > (36:04) Parent's Role and what Should be Promoted > (45:50) Preconditions to Upwards Spirals in Sports Practice > (49:58) Counter-intuitive Desirable Transition from Individual-focus to Collective-focus > (51:16) About Covid Implications > (52:47) John's #1 Ingredient to E-W-S (when demoralized) > (58:01) _____ References: CTG Website | John's Way of Champions Podcast | John's Books | John's TedTalk ___ -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Explore EWS Fully -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 -- We give you tips, can we get some TIPS from you?

On Dealing with the apprehension of not being able to correspond to expectations. Dealing with Others' opinions You know the apprehension 😳 of not being able to correspond to the expectations of important others. A fear of what other people think of you or of your levels of performance can influence your thoughts and behavior for worse... We don't want that to happen. So we enter here on a ramble for assisting with these situations. Besides some orientation, we direct to 2 options of professional help for given cases. -- The Episode Referenced from Dr. Patrick Cohn Here _____ -- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website) -- Explore EWS Fully -- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉 -- We give you tips, can we get some TIPS from you?