Mental training exercises that you need to add to your daily athletic routine, writes Protima Tiwary.
Ask any athlete what motivates him to wake up every morning and keeps him going through the day, and his answer will be “discipline” Self-motivated people will brave blood, sweat and tears to reach their goal, and none of this would work without discipline. So how does one learn discipline? Is it something we are born with? Is it something you can learn later in life? God forbid, is it too late to learn discipline in life?
Thankfully, discipline can be learnt, but do not accept results overnight. Just like the physical body takes week, months and sometimes even years to transform, the mind needs its time too. The mind imbibes so much on a daily basis, removing distractions to inculcate discipline seems like an intimidating task to many. With a little hard work, a few months is all you need to grow into a self-motivated, disciplined individual yourself.
How? It’s simple. All you need to do is exercise your mind. Yes, there are exercises that help train your mind into becoming stronger. Note these down carefully, because these exercises can be done at any given point of the day.
Start your day with Meditation
10 minutes before you start your day is all that you need to meditate successfully. Meditation is said to be the strongest of all the willpower workouts, and for good reason. With only 10 minutes a day, your brain will be able to focus better, and you will be less stressed and more energetic to deal with the day. To get started, sign up for some meditation podcasts or Youtube channels that will guide you through the process.
Remember, it will take you some time to train your mind to focus to meditate, but as it is with physical exercises, your mind too needs patience to build strength. Give it time.
Use your opposite hand
Your brain is wired to use your dominant hand. When you try using your opposite hand, your brain will spring into action since it is a completely new activity that it is not used to. You will find yourself to be more alert and focussed. This, using your opposite hand will require willpower.
To get started, sit down with a pen and notebook for 20-30 minutes during your workday.
Treat this as your me-time and you will find yourself looking forward to this experience daily!
Do Cross Lateral movements
The idea is to get your brain to be more alert. Lift your left knee and touch it with your left elbow 5 times, then do the same thing now with the right side. Then, lift your left knee and touch it with your right elbow 5 times, then switch sides again. When you do this, the left and right hemispheres of your brain are being worked together, causing your mind to be more alert.
Cross stimulate your senses
Keep your brain alert by engaging multiple senses like sight, smell, touch, taste and hearing. Doing so stimulates new neural activity throughout the brain. Some ways to do this would be to learn a musical instrument, learn to cook something new, read a new book, or even try a new exercise.
Correct your breathing
Inefficient breathing patterns not only affect your brain concentration power but also interfere in your exercises. Inefficient breathing limits oxygen to your brain. By correcting your breathing, you improve your concentration and focus, and even boost learning and IQ!
Here’s what you have to do – place one hand on your stomach, inhale slowly through your nose. You will notice that your abdomen expands while you inhale. Now exhale slowly (for around 5 seconds) and feel your abdominal muscles collapsing. Practice this for 5 minutes daily.
Other things that will contribute to a healthy mind include keeping a check on your savings and spending, keeping a food diary (food affects mood, and knowing what you’re putting into your body will help you decide how to train your mind to feel!) correcting your posture whenever you can (posture affects body language which in turn affects your emotional health) Carry around something tempting whenever you feel like testing yourself, see if you can resist it. This slowly contributes to mental strength too. Eat healthily, drink plenty of water. Also, take care of the vocabulary that you use (use positive words and avoid negative words and thoughts.) Last but not the least, learn to be grateful for what you have.
Whether you are running a marathon or lifting heavy or playing a sport, you need a strong mind to see you till the finish line. Without a strong mind, the body is nothing. Time to train your mind along with your body to be stronger, faster and more efficient. If you could build mental toughness that could help you overcome any obstacle and come out on the other side intact, you would have a positive outlook and a boatload of confidence in life, isn’t it?