Lessons from the NFL AFC Championship

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I know many people outside of New England are tired of seeing the New England Patriots playing in the Super Bowl. There are a lot of reasons why the Pats dominate so much but I believe we can apply a couple things Tom Brady said in the post-game interview of the 2019 NFL’s AFC Championship (in which the New England Patriots beat the Kansas City Chiefs 37-31). We can apply these ideas not just to sports but how we live. I’ve provided his response to a reporter’s question with key words in bold.

Q: How do you stay so calm in the biggest moments, especially when your team is down and you have to drive the team right back?

BRADY: “Part of playing sports is just staying in the moment. We always say one play at a time and you can’t make up for things that happen in the past. You just have to think about what you are going to do moving forward. Start of the fourth quarter, they scored. We are up three to start the fourth quarter. What a great opportunity to be against this team and to be ahead three in the fourth quarter with a chance to win is pretty sweet. They blew so many teams out this year. It is just a great opportunity for us, and we took advantage of it.”

His first point, staying in the moment, is key. I’ve seen players and teams get desperate or angry when losing or when calls go against them then try for plays or shots that aren’t part of their normal repertoire. They’re upset about what just happened then try to make up for it by hitting the ball harder or going for shots they don’t “own.” For instance, in tennis (the sport with which I’m most familiar because I play it almost daily) I’ve seen players go for a shot or an angle that they normally wouldn’t try if they were ahead. Instead, they often end up making an unforced error, which only makes things worse. (I know because I’ve done it!) 

As Brady says it’s better to forget about past mistakes or calls that go against you and focus on two things: stay in the moment while thinking of what you’re going to do next. One tip I use in tennis after making a mistake is to tell myself, “Next time” while making a couple shadow swings on how I wanted to hit the shot that I just missed. “Next time” means I’m telling myself I’ll do it better the next time I have the chance. This attitude implicitly represents a focus on the process rather than the results. It also reflects their confidence in themselves. And, it also means that their self-esteem isn’t tied to the outcome. Sure, it doesn’t feel good to lose but someone like Brady or Federer just use the loss as motivation to learn from what happened and try to improve. (This also reflects something I’ve written about in a previous post: the difference between having a growth mindset rather than a fixed mindset.)

Later Brady said that the Pats had a “great opportunity” when starting the fourth quarter with a three point lead over a team that was seeded #1 and had beaten other teams by large margins. I find it interesting that he didn’t say it was a challenge or that they were nervous. This is one of the qualities I’ve noticed with champions like the Brady, the Patriots or, switching to tennis again, Roger Federer. They are unflappable.  They see facing a tough opponent as an opportunity to excel rather than a challenge for which they might not be good enough.

So what accounts for this calmness? I’d say these factors: focus on the present, confidence in yourself without tying the outcome to your self-esteem and a process-oriented mentality. 

Tennis Reminders (Updated)

In an earlier post, Can I? versus I Can!, I shared results of research on how people performed when they asked themselves the question “Can I do this?” versus coaxing themselves with “I can do this!” I mentioned that I apply this by asking myself “Can I play well today?” then answering “Yes!”

At the end of that post I also mentioned that I also use the acronym LIFE³ as part of my pre-match routine to remind why I’m playing: to Learn, Improve, have Fun and to Express myself, to Explore my capabilities and to Exercise.

The final pre-match self-talk covers key reminders on the techniques I want to use. I use two phrases, one for groundstrokes and one for serving. For groundstrokes I say, “Watch me Catch Butt.” This actually contains three reminders in one. Watch: reminds me to watch the shadow of the ball. Why the shadow? To narrow my focus to something specific on the ball, not the ball itself. (I actually don’t watch the ball over its entire flight. More on that in a later post. Hint: has to do with something called saccadic eye movements.) Catch: reminds me that on my forehand I’m holding my left arm across my body and basically parallel to the baseline as if I’m going to catch the ball. This forces me to turn my upper body, which sets up the coil needed to generate power. On the backhand I pretend I’m going to catch the ball with the butt of my racket. On volleys Catch reminds me to set up my racket as if I’m catching the ball with it. Butt: reminds me to pull the racket through contact to help generate racket speed.

Finally, when serving, I use the word UP to remind myself that I’m hitting Up on the ball and to Pronate.

By the way, in case you were wondering, here is a little background on my tennis playing ability and experience. When I’ve taken tennis lessons in the past couple years I’ve asked the four different instructors how they’d rate me on the NTRP (National Tennis Rating Program) scale. All of them say I’m at least a 4.0, maybe a little higher. Of course, all of them say this is based on what they see during lessons and that the rating could change depending on how I play in actual matches.

I constantly study the game by watching YouTube videos, reading many books and subscribing to a bunch of email newsletters of pros and instructors such as Wil Hamilton, Clay Ballard, Brent Abel, Peter Freeman, Ramon Osa, Jorge Capestany, and Ian Westermann. For the last three years I also have kept a tennis journal in which I rate myself whether I made incremental improvement in technique, tactics and my mental/emotional state. The journal also records observations on areas that need to be worked on for the next match.

I also use the Babolat POP wrist sensor to track my strokes. The POP collects average and maximum speeds of groundstrokes and serves, the kinds of groundstrokes (top spin, slice or flat) and gives an overall rating based on spin, speed and style. (I record this information in a spreadsheet to look for trends.)

All of this information aims to show that even though I might not be a 4.5 or higher rated player my constant study has resulted in my game continuing to advance. I believe I’m playing better now at the age of 67 than I have ever played before in the 50+ years that I’ve played this sport. And I’m not done!

UPDATED 1/2/2019

Since writing this a year ago I've tweaked and added to my pre-match routine. The UP reminder for serving now is PUPSS which stands for Point at the toss, hit Up, Pronate, start the serve take back Slowly and try to keep my body Sideways longer. I added these to my pre-serve reminder because I was finding myself starting the take back too fast then stopping or slowing down and my body was opening to the court too early which I think caused my first serve to go into the net too often.

The following might sound hokey but I also ask why am I playing. The answer is LIFES. This stands for to Learn more about the game and myself, to Improve, to have Fun, to Explore, get Exercise, have Excitement and Express myself with Style. The Style reminder is to get me to focus on playing smoothly and on the process of hitting the ball rather than the results. I got this idea after reading Gabriele Wulf’s Attention and Motor Skill Learning in which she describes the results of her research on the difference between having an external focus rather than an internal focus in performing athletic skills.

Here is how Amazon summarizes her book. “Attention and Motor Skill Learning challenges traditional views that the method of learning a motor skill involves focusing attention on each part of the skill and internalizing proper execution. Instead, author Gabriele Wulf argues that the learning of new motor skills suffers when attentional focus is on the coordination of movements. When attention is directed to the desired movement effect, however, performance levels rise. Not only is a higher level of performance often achieved faster with an external rather than an internal attention focus, but the skill is retained better.”

Her book discusses experiments she conducted with people doing a variety of skills such as standing on a balance bar and trying to keep it steady. The internal group was told to try to keep their feet as steady as possible while the external group was told to try to keep two lights that were on the balance beam as steady as possible. The external group consistently did better than the internal group and maintained this advantage when tested days or weeks later.

You could argue that my emphasis on making my shots with style actually is an internal focus but I would say it’s more of an external focus. By thinking about making my strokes with smooth style I’m thinking about the result, not on the mechanics of how to play with style. And I’m thinking mostly about how the forehand, backhand or serve look when they’re completed rather than the whole stroke. Bottom line: I think it works, at least for me!

What Separates Champions From ‘Almost Champions’? -- Science of Us

What Separates Champions From ‘Almost Champions’? -- Science of Us

I’m going to start of with a long series of quotes from an article in The Cut titled “What Separates Champions From ‘Almost Champions’?

It’s the perennial million-dollar question of nature versus nurture, sure. But the difference between the greats and the almost-greats (which, by the way, applies well beyond sports) also appears to be at least partially driven by one specific thing — how each group responds to adversity. The greats rise to the challenge and put in persistent effort; the almost-greats lose steam and regress.  

For a recent study published in the journal Frontiers in Psychology, talent development researchers Dave Collins, Aine MacNamara, and Neil McCarthy examined the differences between athletes who overcame adversity and went on to become world-class (what they call super champions) and those who struggled in the face of hardship (the hearthbreakingly named “almost champions”) . Whereas super champions were playing in premier leagues and/or competing on national teams (think: Olympics), almost champions had achieved well at the youth level but were playing in the less prestigious leagues as adults. 

The researchers found that super champions were characterized “by an almost fanatical reaction to challenge.” They viewed challenges in a positive light — as opportunities to grow — and overcame them thanks to a “never satisfied” attitude. This runs in contrast to almost champions, who blamed setbacks on external causes, became negative, and lost motivation.
.... 

Super champions were driven from within. Their primary concern was self-improvement. They held themselves to high standards, but judged themselves against prior versions of themselves, not against others.
Almost champions, however, were focused on external benchmarks, like national rankings or how they compared to rivals, a mind-set the researchers speculate why almost champions got discouraged during rough patches.  

....... 

World-class performers, then, don’t rely on either nature or nurture, but on a combination of the two — and they are really good at nurturing their nature. All of which suggests the recipe that gives rise to super champions is worth emulating: Individuals who demonstrate persistent effort follow their interests; practice foremost to get better, not to outdo others; derive satisfaction from within; and feel constantly supported, but not pressured, in their journey toward achievement. If these criteria are in place, experiencing failure doesn’t weaken motivation — it bolsters it. In the words of Michael Joyner, an expert on human performance at Mayo Clinic, “With enough persistent effort, most people can get pretty good at anything.”

These results touch on a number of topics I’ve covered in previous posts: having a growth mindset versus a fixed mindset, focusing on the process rather than results, focusing inwardly on how you’re performing per your own standards instead of worrying about how you’re being perceived externally by your opponent or your friends, engaging in deliberate practice to improve, not just repeating what you already do well and not pushing yourself in practice and having grit as a personal quality. The Cut article doesn’t specifically touch on all of these points while I think they’re all implicitly involved.

I figure someone reading all of this might ask how studying world-class performers applies to us. How many of us really fall into that category? I know it will sound arrogant or obnoxious but I like to think I applied these ideas when designing and delivering presentations when I was working, in my tennis game and in other areas of my life such as relationships, etc. While I’ll probably never climb to the A level of players at the clubs where I play I do know my game has continually improved thanks to my constant investment into getting better. I like to think I’m now a B+ player! ;-) That’s why I believe the quote at the end of the article is key, which is why I’m repeating it below.

In the words of Michael Joyner, an expert on human performance at Mayo Clinic, “With enough persistent effort, most people can get pretty good at anything.”

Amen!

Can I? versus I Can!

Having read many self-help books over the years I’ve constantly encountered the idea of using positive self-talk and affirmation statements to help improve your chances of achieving your goals. Many of these books tell you to write positive “affirmation” statements. Examples would be:

• I have plenty of creativity for this project.
• I am successful.
• I complete tasks and projects on time.
• I expect to be successful in all of my endeavors. Success is my natural state.

A tennis example could be, "I always play my best" or "I love competition and do well."

When I read these books years ago and tried affirmations I believe they helped put me in a more positive frame of mind. However, as I wrote in my April 23, 2017 post “Moving Beyond Positive Thinking”, research has shown that if we vividly visualize our goals our mind doesn’t know the difference between the imagined outcome and the actual results! We can end up having less motivation not more. In this post I referred to work done by Gabriele Oettingen, professor of psychology at New York University and the University of Hamburg and covered in her book Rethinking Positive Thinking: Inside the New Science of Motivation.

Daniel Pink, author of books such as Drive: The Surprising Truth About What Motivates Us and To Sell Is Human: The Surprising Truth About Moving Others, reports on research that says we can be more productive by asking if we can do something then answering with a “yes” rather than declaring “I can do it.” Pink describes research done on a method used by Bob the Builder, an “overall-clad, stop-motion animated construction executive – who debuted on CBBC in 1999 and whose television programme now reaches children in 240 territories and 45 languages – is a management radical. His approach to directing projects, people and himself runs counter to the prevailing wisdom about business performance.”

Most of us believe in positive self-talk. "I can achieve anything," we mouth to the mirror in the morning. "Nobody can stop me," we tell ourselves before walking into a big meeting. We believe we'll do better if we banish doubts about our ability or our strategy and instead muster an inner voice that affirms our awesomeness.

But not Bob. Instead of puffing up himself and his team, he first wonders whether they can actually achieve their goal. In asking his signature question – Can we fix it? – he introduces some doubt.

…

In a nifty set of experiments, three social scientists explored the differences between what they call "declarative" self-talk (I will fix it!) and "interrogative" self-talk (Can I fix it?). They began by presenting a group of participants with some anagrams to solve (for example, rearranging the letters in "sauce" to spell "cause".) But before the participants tackled the problem, the researchers asked one half of them to take a minute to ask themselves whether they would complete the task – and the other half to tell themselves that they would complete the task.

The results?

The self-questioning group solved significantly more anagrams than the self-affirming group.

…

By asking "Can we fix it?", Bob widens the possibilities. Only then – once he's explored the options and examined his assumptions – does he elicit a rousing "Yes, we can" from his team and everyone gets to work.

So the next time you're feeding your inner self a heady brew of confident declarations and bold affirmations, toss in a handful of interrogatives with a few sprinkles of humility and doubt.

The research that Pink reports relates somewhat to Oettingen’s WOOP process. WOOP stands for Wish, Outcome, Obstacle, and Plan. You define what you wish [W] to accomplish, determine the outcome [O], identify the likely obstacles [O] then design a plan [P] to overcome those obstacles.

Am I saying not to use positive affirmations? No! I think they have a place. For an interesting perspective see Scott Adams’ How to Fail at Almost Everything and Still Win Big: Kind of the Story of My Life. Adams in hardly a raving advocate of positive mental attitude but he admits to have tried positive affirmations. I think the key take away is not to expect affirmations to have magical powers that will make things happen without work or without accounting for obstacles that could derail your efforts. We need to have a positive idea where we want to go while also asking ourselves what could go wrong and what can we do to deal with it.

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By now you’re probably wondering, “How does this apply to tennis or other sports?” Here’s how it applies for me. When I step onto the court I ask myself a version of Bob the Builder’s question: “Can I play well today? … Yes!” (I also use the acronym LIFE³ to remind why I’m playing: to Learn, Improve, have Fun and to Express myself, to Explore my capabilities and to Exercise.)

Process Improvement: This Coach Improved Every Tiny Thing by 1 Percent by James Clear

Process Improvement: This Coach Improved Every Tiny Thing by 1 Percent

This article by James Clear touches on what I covered in the previous post about journaling. As I mentioned I found that using a journal to record my progress in tennis technique, tactics and my mental/emotional state have helped me become a better player through incremental improvement. Clear's article shows how the British cycling team, which had never won the Tour de France, ended up winning it in 2012 as well as pulling in 70% of the gold medals in cycling in the 2012 Olympics. They did it through “aggregation of marginal gains” as described by Dave Brailsford, General Manager and Performance Director for Team Sky, Great Britain’s professional cycling team.

Keeping a journal helps me keep track of where I'm improving and where I need to spend more time and effort.

While I'm on the subject, Clear also suggests it's better for us to focus on the system we put in place to accomplish goals, rather than the goals themselves. (A point that Scott Adams also makes in his book How to Fail at Almost Everything and Still Win Big: Kind of the Story of My Life.) Another way of saying it is to focus on the process (the system) rather than the goal (the outcome). Here are some of his examples.

• If you're a coach, your goal is to win a championship. Your system is what your team does at practice each day.
• If you're a writer, your goal is to write a book. Your system is the writing schedule that you follow each week.
• If you're a runner, your goal is to run a marathon. Your system is your training schedule for the month.
• If you're an entrepreneur, your goal is to build a million dollar business. Your system is your sales and marketing process. 

Clear goes on to explain the reasons why setting up a system works better than focusing strictly on goals. Rather than repeating them, here is the link.

Continual Improvement Journaling

A couple years ago I read a tennis book that recommended using a journal to rate yourself after each match on how much incremental improvement you made while playing. (Unfortunately I don't remember the book.) It suggested rating yourself on a scale of 1 for low to 5 for high in how much incremental improvement you made in the areas of technique, tactics, mental/emotional, and adjustments. It also asks what you did well and what you could improve. The idea behind this is that we usually don’t drastically improve our games. It’s more a process of continual improvement, often with the quality of our play declining a bit because we’re trying to change things. (This is a common occurrence when people take lessons.)

After doing this for about two years I can say that keeping this journal has been helpful. For one thing, I’ve noticed trends that help me know what to work on, such as I’m not tossing the ball forward enough when serving or I’m hitting overheads long. It’s also been helpful seeing progress as my self-ratings in the categories have increased over time. It probably sounds like bragging but I have to think more about what needs to be improved because I’m making fewer errors or clusters of mistakes in one area.

As part of this, I’ve also started to record the results from my Babolat POP sensor where it tells me what strokes have improved or declined based on today’s results versus the most recent six matches. The POP sensor, which is worn on the wrist, measures a variety of things related to tennis: maximum and average speeds of swing, number of strokes, and kind of strokes (forehand, backhand, serve, volley and overhead as well as topspin, slice and flat for the groundstrokes). The POP summarizes your performance in a match or practice by showing which two categories improved and one area where the quality has dropped. Adding this information to the self-evaluation ratings in the journal has helped me focus on the areas I need to improve the next time I play.

Overall I believe this journaling exercise has been worthwhile.