Self improvement · Full roadmap · ~88 min read · 25 steps
🎯Improve your mental game
Train the mind skills that decide how you compete and perform
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Unit 1
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Course overview
What the mental game actually is
The mental game is trainable
Nerves are fuel, not the enemy
Arousal is energy, not a problem to delete
The inverted-U and why too calm is also bad
The arousal-performance curve
Your own optimal zone
The individual zone of optimal functioning
Unit 2
Bringing yourself into the zone
Turning arousal up or down on demand
Channel the adrenaline instead of fighting it
Reframing nerves as excitement
Pressure versus choking
Choking is not just "feeling pressure"
Why choking happens
Overthinking an automatic skill
Routines that protect performance
What a routine is for
Unit 3
Controlling the controllables
Spend attention only where it counts
Focus on now, and recover it when it drifts
Present-focus and attention control
Cut the negative self-talk
What you say to yourself changes performance
Two kinds of useful self-talk
Instructional versus motivational self-talk
Build confidence from evidence
Self-efficacy and its four sources
Unit 4
Set goals that actually work
Process goals beat outcome goals
Visualisation done properly
Mental rehearsal that actually transfers
Growth mindset and reframing failure
Setbacks are information, not verdicts
Resilience and bouncing back
Recovery is a skill you rehearse
Flow, and how to set it up
The conditions for being "in the zone"
Unit 5
Handling a mistake mid-performance
The reset routine
Motivation that lasts
Intrinsic motivation and what fuels it
Common mistakes that wreck the mental game
What to stop doing
Build your mental training routine
A simple weekly and game-day plan
Where to go next
Where to go next