Mental Toughness – Responsibility v. Blame

Who is to blame when a team loses? Who is at fault? Without seeing any part of the game I can tell you that both of those questions are less important than figuring out who is responsible. So, are you going to take responsibility? Should you?

Difference between Responsibility and Fault

Amazon link to The Subtle Art of Not Giving A F*ck by Mark MansonI just finished reading a very interesting book titled, “The Subtle Art of Not Giving a F*ck” by Mark Manson and he has a chapter about the difference between Responsibility and Fault. It is a concept that I have encountered before but it is something that is not always easy to remember … or build into your everyday life.

“The responsibility/fault fallacy allows people to pass off the responsibility for solving their problems to others.”
– Mark Manson

In sports, there is always someone to blame. The key, especially for the players and the coaches, is to recognize your own responsibility because until you accept responsibility it is nearly impossible to improve. When you don’t take responsibility, you are saying that there is nothing that you can do to change your current or future situations and that is simply not true.

This concept extends far beyond the field or the court. In relationships, careers, and personal development, understanding the difference between responsibility and fault is crucial. It’s easy to fall into the trap of blaming external circumstances or other people for our failures. However, embracing responsibility, even when a situation is not our fault, empowers us to take control of our reactions and our future.

Consider a business leader who faces a sudden market downturn. They could blame the economy, competitors, or myriad other factors outside their control. While these might not be their fault, the responsibility to adapt and guide the company through the storm remains squarely on their shoulders. Taking responsibility does not mean accepting blame for things out of one’s control; it means recognizing the power to respond, adapt, and grow.

In everyday life, we can practice recognizing the difference between fault and responsibility by reflecting on our reactions to challenges. Ask yourself, “Is this situation my fault? Maybe not. But what can I do to respond in a way that aligns with my goals and values?” By focusing on our ability to take charge rather than getting entangled in assigning fault, we free ourselves to learn, adapt, and thrive. It’s not just a path to personal growth; it’s a journey towards empowerment and a fulfilled life. In the words of Wayne Dyer, “All blame is a waste of time. No matter how much fault you find with another, it will not change you.” Focus on what you can change—yourself.

Blame: The Trap of Victims

Blame shifts the focus from personal control to outside forces. It’s a way of relieving ourselves of the burden of personal responsibility but at the cost of losing control over our own lives. Blame can hinder growth, trapping us in a cycle of victimhood. When we engage in blame, we relinquish our power to change our situation, handing it over to circumstances or others.

However, blame is not inherently bad. In some situations, recognizing external factors can be part of the healing process. But lingering in blame can create a mindset where progress is stunted, and opportunities are missed. The difference lies in whether blame is used as a stepping stone to understanding or as a barrier to personal growth.

A Story of Redemption: Consider the example of Malala Yousafzai. After surviving an assassination attempt by the Taliban for advocating for girls’ education, she could have blamed her circumstances, her country, or the political climate. Instead, she took responsibility for her mission, turning her experience into a platform for global education advocacy. Rather than falling into victimhood, she used her circumstances to fuel a movement that changed the lives of millions of girls worldwide. Her story is a testament to the transformative power of responsibility over blame.

John C. Maxwell’s words ring true in Malala’s story and many others: “A man must be big enough to admit his mistakes, smart enough to profit from them, and strong enough to correct them.” Blame might provide a temporary salve for our ego, but taking responsibility can turn a moment of weakness into a lifetime of strength and purpose.

Embracing responsibility over blame is a choice with profound implications. It’s not just a path to personal growth; it’s a journey towards empowerment, fulfillment, and true leadership. In the words of Viktor Frankl, a survivor of the Holocaust, “When we are no longer able to change a situation, we are challenged to change ourselves.” How will you respond to that challenge today? The road to empowerment awaits.

No Decision is still a decision

Even if you do nothing, you are still making a decision. You have decided to do nothing and let the situation continue in whatever direction it might go. As we know, small problems grow into big problems, so doing nothing is rarely a good choice… but it is always your choice (even if you don’t believe it).

The paradox of inaction can be both comforting and alarming. On one hand, it emphasizes the control and autonomy you have in every situation. On the other, it reminds you that passivity is not a refuge but a choice with its consequences. This realization should not breed fear but inspire mindfulness in our decisions, whether active or passive.

In many ways, the decision to do nothing is a missed opportunity. It’s the road not taken, the chance not seized, the potential not realized. It can often be the product of fear, uncertainty, or a sense of inadequacy. But as author and motivational speaker Tony Robbins once said, “The only limit to your impact is your imagination and commitment.” Imagine the possibilities that open up when you decide to take control and make deliberate choices.

Sometimes, the most potent action starts with the decision not to accept the status quo. If you find yourself inclined to do nothing, ask yourself: What is holding me back? What do I fear? What opportunities might I discover by choosing to act? Remember, every step forward begins with the decision to move, to change, to grow.

Consider a real-life example: Rosa Parks’ refusal to give up her seat on a bus was, in a sense, a decision to do nothing—to not comply with an unjust system. Yet that simple act of “doing nothing” became a catalyst for a movement that transformed a nation. Your choices, no matter how small or seemingly insignificant, carry the potential to make waves.

No decision is void of consequence. The choices we make—or don’t make—shape our lives, our communities, and our world. Embrace the power and responsibility of choice. Whether to act or not to act is indeed a significant decision, one that requires courage, reflection, and wisdom. As you move forward, remember the words of Mahatma Gandhi: “The future depends on what you do today.” So what will you choose to do, or not do, today?

Even if you do nothing, you are still making a decision. You have decided to do nothing and let the situation continue in whatever direction it might go. As we know, small problems grow into big problems so doing nothing is rarely a good choice… but it is always your choice (even if you don’t believe it).

The Choice is yours.

Feeding The Roots: Success Inputs

Coach Wheeler's Formula for Success
Are you feeding the Roots of your future Success?

Below, you will find a selection of books related to the deepest level success inputs in Coach Wheeler’s “Roots of Success” diagram. These books can help illuminate the concepts that underlie each facet of success as described in the framework.

Note: If you purchase through the links in this post, you will be helping Coach Wheeler pay for this website and keep the content coming your way!

Success Inputs for Passion:
Vision and Mission

Vision:

“Start With Why” by Simon Sinek
Sinek explores how leaders and organizations can inspire others by identifying and communicating their “Why” or core purpose. He emphasizes that those who lead with ‘why’ are able to inspire and engage others more effectively.

“The Art of Possibility” by Rosamund Stone Zander and Benjamin Zander
This book is a guide to opening up one’s mind to the possibilities that exist within every situation. By aligning your vision with what’s possible, you can transform not only your personal life but also your professional endeavors.

“Dare to Lead” by Brené Brown
Summary: Brown provides insight into how to embrace vulnerability and uncertainty to create a more courageous and visionary leadership style. Her research-backed approach helps readers cultivate an authentic and inspiring vision.

Mission:

“The 4 Disciplines of Execution” by Chris McChesney, Sean Covey, and Jim Huling
This book focuses on how to execute strategy and mission with excellence. The authors present four essential disciplines that empower organizations to achieve their wildly important goals.

Good to Great by Jim Collins

“Good to Great” by Jim Collins
Collins examines how companies transition from being good to great, outlining the systematic process and the disciplined focus on mission that differentiates great companies. Two thumbs up from Coach Wheeler!

“Mastering the Rockefeller Habits” by Verne Harnish
Harnish presents a guide to business strategy focusing on clear planning and disciplined execution. The book offers tools and strategies for companies to define their mission and execute it successfully.

Success Inputs for Health:
Food, Sleep/Recovery, and Play

Food:

“The Omnivore’s Dilemma” by Michael Pollan
Pollan takes readers on an exploration of food choices, looking at the ethical and environmental implications of what we eat. He emphasizes the importance of conscious eating for personal and planetary health.

“Eat to Live” by Joel Fuhrman
Dr. Fuhrman provides a comprehensive guide on nutritional science, offering a diet that focuses on nutrient-dense foods to enhance overall wellness.

“In Defense of Food” by Michael Pollan
Pollan provides an easy-to-follow guide to eating healthily, boiling it down to the mantra, “Eat food, not too much, mostly plants.” His insights encourage mindful eating based on real, whole foods.

Sleep/Recovery:

“Why We Sleep” by Matthew Walker
A comprehensive exploration of the vital importance of sleep, this book delves into the science of sleep and its profound impact on our health, brain function, and quality of life.

“The Sleep Revolution” by Arianna Huffington
Huffington addresses the sleep deprivation crisis, arguing for a cultural shift that recognizes the importance of rest and recovery in our fast-paced world.

“Sleep Smarter” by Shawn Stevenson
Stevenson offers actionable insights and tips to optimize sleep quality, emphasizing how proper sleep supports overall wellness.

Play:

“Play” by Stuart Brown
Brown argues that play is not just essential for children but for adults too. He explores the science of play and how it improves creativity, innovation, and overall happiness.

“The Playful Brain” by Sergio Pellis and Vivien Pellis
This book delves into the neurobiology of play, showing how it shapes the brain and development, offering insights into why play is crucial for social and cognitive growth.

“Free to Learn” by Peter Gray
Gray explores how play and curiosity drive learning, advocating for an educational approach that incorporates play and self-directed learning.

Success Inputs for Conscienceness:
Accountability and Responsibility (A&R)

Accountability:

“The Oz Principle: Getting Results Through Individual and Organizational Accountability” by Roger Connors, Tom Smith, and Craig Hickman
This book focuses on how personal and organizational accountability leads to success and fulfillment. It offers practical strategies to take ownership and achieve better results.

“The Accountability Revolution” by Mark Samuel
Samuel presents a fresh perspective on accountability, emphasizing its role as a positive and empowering force within organizations.

“Ownership Thinking” by Brad Hams
Hams introduces a model of employee engagement based on accountability and ownership thinking, showing how to create a culture where employees think and act like owners.

Responsibility:

“Extreme Ownership” by Jocko Willink and Leif Babin
Two Navy SEALs share their leadership lessons on taking full responsibility and leading effectively under pressure.

“The Responsibility Virus” by Roger L. Martin
Martin explores the tendency to either take on too much responsibility or shirk it entirely. He provides a guide to balancing responsibility and empowering others.

“The Power of Responsibility” by Joelle Casteix
This motivational book offers a step-by-step guide to embracing personal responsibility, focusing on empowerment, healing, and personal growth.

Success Inputs for Knowledge:
Independent, Structured, General, Specialized and Memory/Recall

Independent Knowledge:

“The 4-Hour Chef” by Tim Ferriss
Ferriss explores how to learn anything rapidly and effectively. He offers a method for independent knowledge acquisition that can be applied to various subjects.

“Ultralearning” by Scott Young
Young provides a guide to mastering hard skills and acquiring knowledge independently. His methods are geared towards self-driven learners who want to achieve more in less time.

Structured Knowledge:

“Make It Stick” by Peter C. Brown, Henry L. Roediger III, and Mark A. McDaniel
This book explores the science of learning and provides insights into how to structure knowledge acquisition for long-term retention.

“How to Create a Mind” by Ray Kurzweil
Kurzweil investigates how the brain works, focusing on pattern recognition and the hierarchical structure of knowledge.

“Building a Better Teacher” by Elizabeth Green
Green offers a look at the art and science of teaching, exploring how effective education is structured and what it takes to foster deep understanding.

General Knowledge:

“A Short History of Nearly Everything” by Bill Bryson
Bryson takes readers on a tour of science and history, providing a comprehensive overview of general knowledge across various domains.

“The New Dictionary of Cultural Literacy” by E.D. Hirsch, Joseph F. Kett, and James Trefil
This reference book offers a guide to essential concepts and terms that everyone should know, fostering general cultural literacy.

“Sapiens: A Brief History of Humankind” by Yuval Noah Harari
Harari explores the history and impact of Homo sapiens, providing a broad understanding of human history, society, and culture.

Specialized Knowledge:

“Outliers” by Malcolm Gladwell
Gladwell investigates why some people succeed, focusing on specialized knowledge, practice, and the various factors that contribute to high levels of success.

“Deep Work” by Cal Newport
Newport explores how deep, focused work leads to mastery and specialization. He offers practical advice for those seeking to hone specialized skills and knowledge.

“The Talent Code” by Daniel Coyle
Coyle explores how talent is developed, focusing on deep practice and specialized training. He provides insights into how anyone can develop specialized skills and expertise.

Memory/Recall:

“Moonwalking with Einstein” by Joshua Foer
Foer explores the art of memorizing and the science of memory, offering practical techniques to enhance memory and recall.

“The Memory Book” by Harry Lorayne and Jerry Lucas
This classic guide offers a range of techniques to improve memory, from simple tricks to advanced systems, suitable for anyone looking to enhance recall.

“Make Your Brain Smarter” by Sandra Bond Chapman, Ph.D.
Chapman provides strategies to increase brain performance and memory recall, focusing on scientifically proven methods to enhance cognitive function.

Inputs for Social Skills:
EQ Intelligence and Interpersonal skills

Intelligence of Emotions (EQ):

“Emotional Intelligence 2.0” by Travis Bradberry and Jean Greaves
Bradberry and Greaves offer a step-by-step program to increase emotional intelligence, focusing on four core EQ skills that drive success.

“Primal Leadership” by Daniel Goleman, Richard Boyatzis, and Annie McKee
This book focuses on leadership and the role of emotional intelligence in building strong relationships, teams, and organizations.

“Daring Greatly” by Brené Brown
Brown explores the power of vulnerability and empathy, emphasizing how emotional intelligence and connection can lead to a more fulfilled and courageous life.

Interpersonal Skills:

“How to Win Friends and Influence People” by Dale Carnegie
Carnegie’s timeless classic provides practical advice on effective communication, understanding others, and building lasting relationships.

“Influence: The Psychology of Persuasion” by Robert B. Cialdini
Cialdini explores the principles of persuasion and influence, offering insights into how to communicate and connect with others more effectively.

“Crucial Conversations” by Kerry Patterson, Joseph Grenny, Ron McMillan, and Al Switzler
This book offers techniques for handling difficult and crucial conversations, focusing on communication skills that foster understanding and collaboration.

Inputs for Problem Solving:
IQ (basic intelligence) and Creativity

IQ (Basic Intelligence):

“Thinking, Fast and Slow” by Daniel Kahneman
Kahneman, a Nobel laureate, explores the dual-process model of the brain, revealing how our thinking is divided into intuitive and logical processes.

“The Mismeasure of Man” by Stephen Jay Gould
Gould challenges traditional measures of intelligence, providing a critical examination of IQ testing and the nature of intelligence.

“The Intelligence Trap” by David Robson
Robson explores how intelligent people make irrational decisions and offers insights into how to think more critically and effectively.

Creativity:

“The Creative’s Curse” by Todd Brison
Brison provides a guide for creative minds, offering insights into how to nurture creativity and overcome the challenges that creative individuals often face.

“Big Magic: Creative Living Beyond Fear” by Elizabeth Gilbert
Gilbert offers a warm and wise perspective on creativity, encouraging readers to embrace inspiration and live a creative life without fear.

“The War of Art” by Steven Pressfield
Pressfield explores the internal barriers to creativity and offers motivation and guidance for overcoming resistance and unleashing creative potential.

Wrap UP…

These books cover a wide array of topics or “success inputs” related to the deepest-level inputs of the “Roots of Success” diagram created by . By delving into these texts, readers can gain a deeper understanding of the core concepts that shape success and personal development. Whether focusing on passion, health, conscience, intelligence, or social skills, these readings offer valuable insights and practical applications to foster growth and achievement.

Remember, success is not merely a destination but a journey shaped by continuous learning, self-reflection, and the relentless pursuit of excellence. By embracing these principles and integrating the wisdom contained within these books, you are paving the way toward a more fulfilling and successful life.

Now, let’s get off our metaphorical backsides and dive into these enriching resources! How will you take the next step in your personal or professional development?

Embrace The Grind.

Are you Grinding?

Do you even know what it means to Grind?

Lots of people talk about “The Grind” but what does it mean for you?

This is what will likely be a series about what it means to Grind and how you can do it better. I will start with this example. It is an excellent (basketball related) excerpt about “The Grind” from Coach John Calipari’s book, “Players First”…

Players First by John CalipariWeekends, holidays, just about every chance I got I was in the gym working on my game. I’d take shots from different parts of the floor, practice foul shots, work on my ball handling. I wrote down everything I did. I tell my guys now: “You’ve got to love the grind.” That’s something they probably hear from me more than anything else. You’ve got to love the grind. Embrace the work. Embrace the sweat. Embrace the pain.

And keep track of it all, because it keeps you honest. You’ve got to chart a workout and chart your shots. If there’s not something measurable, it’s not real. You say to yourself, I’m taking five hundred shots before I leave this gym, and I’m doing it every day. Count them up and write down how many you made.

Are you grinding towards your goal?

The Grind is about making progress.  It’s not always big steps. Sometimes the improvement is almost imperceptible it is so small. Sometimes you try something and it doesn’t work or, worse, it sets you back 5 steps. The Grind is about  wanting something enough that you are willing to keep persisting even when the going gets rough.

Here’s a quote and some explanation from an author, Ed Mylett, whose book, “One More”, I read this summer…

“It’s what you do when you aren’t motivated that determines success or failure.” – Ed Mylett

Ed explains … “Everyone has limits, and it’s natural for motivation to wane over time. When this happens, it’s crucial to examine your mindset. Being unmotivated happens to everyone; it’s an opportunity to look closely at when you need to power through and when you may need to step away to avoid burnout, overwhelm, or other health challenges. By balancing what absolutely must be done along with rest and relaxation time, you set yourself up for long term success.”

The Grind has 3 parts…

  1. Know what you want.
  2. Go after it.
  3. Don’t stop until you get it.

Where are you relative to your goal? Are you Grinding now so you will have success when it counts?  In basketball, the summer is the best time to Grind because your competition might be taking days off. They might be relaxing and thinking that since they were successful last season, they will be successful next season.

Nothing could be farther from the truth. The summer is the time when you pass your competition. You try new things. You work out and gain strength. You add skills. You take all aspects of your game to a new level.

Are you Grinding?

Inspirational Video – How hard are you working?

The inspirational video below is by ET, the hip hop preacher, and contains one of my favorite quotes…

“All men are created equal… some work harder in preseason.”
– Emmitt Smith

Check it out and see if it is as inspirational for you…

Ask yourself…

How hard are you working on the most important things in your life?

Do you have your priorities clear and in front of you at all times?

Are you willing to give up your cell phone to achieve success?

 

Your Food Mindset

Cookie Monster - Your Diet Expert?
Are your food choices and eating habits similar to this guy?

Have you ever thought about how Food affects your Mindset? When you think about it, if you aren’t fueling your body with the right foods it is nearly impossible to perform at your best, either physically or mentally. Your food can also impact your mood… we have all been “Hangry” at one time or another (to quote a Snickers commercial). But is a candy bar really the right long term solution? This article will address what goes into developing and implementing a successful Food Mindset. In other words, we will cover what you need to do to improve your body & mind through the food you eat.

3W’s for developing a successful Food Mindset

(1) Why do you eat?  Are you eating for Health or for Fun? Are you usually eating to create your Best Body? Or is taste more important than nutrition for you? Does your food support a lean, low-fat body so that you are not carrying excess weight that will slow you down on the court? Or do you rely on food as a “drug” to manage your mood?

A clear idea of your motivation(s) when it comes to food will help you make better choices and stick to a plan that supports you reaching your potential on the court and in the classroom.

(2) What to eat. Do you have the knowledge you need so you know WHAT foods are the best to eat? Are you aware of what NOT to eat as well? There are many competing ideas when it comes to nutrition… from fad diets to traditional approaches to the latest research, so it can be nearly impossible to know everything.

I like to keep things simple. The first thing you need to know are the basic food groups… Fats, Proteins, Carbs. Within these groups there are good foods and bad foods. For example, there are “slow carbs” like veggies that boost your blood glucose level over a longer time versus “fast carbs” like pasta, sugary foods or soda which causes your blood glucose to spike to high levels quickly and then crash back down leaving you craving more food.

By converting food into blood glucose your body fuels your brain and muscles. This is how what you eat can have a huge impact on how you feel and how you will be able to perform.

As important as knowing WHAT to eat is knowing what NOT to eat (or at least limit as much as possible). There are three things (the 3 S’s) that are at the top of the list of foods to avoid… Sugar, Soda and Syrup.

Sugar is the ultimate “fast carb” and it shows up in more foods than you might imagine. It is not just candy. Sugar is included in things like bread, pasta and many other “fast carbs”. Quick note: veggies are ‘slow carbs’. Fruits are ‘fast carbs” but not quite in the category of sugars since fresh fruit often has fiber that helps your digestion system.

The second ‘S’ is Soda. Soda drinking is often just a habit, especially for young athletes. If you can change your “default drink” to water, your taste buds will adapt and eventually you won’t even want the sicky-sweet taste of sodas. Note: Diet Sodas are not the same as water, even if they claim ‘zero calories’. They are loaded with chemicals that are not doing your body any favors. Learn to drink water 1st !

The third ‘S’ is Syrup, in particular High Fructose Corn Syrup or HFCS. Don’t be tricked by the fact that it has “fructose” in the name and that is the sugar typically found in fruit. Plus it comes from corn, so how bad can it be? Plenty bad. It is even sweeter than sugar and is in almost every prepared food you find in the supermarket. Check food labels and work to remove it from your diet. Note: It won’t be easy… but with work it is possible.

Eating for Life by Bill Phillips

A good book on the subject of food for athletes is Bill Phillips’ “Eating for Life”(Amazon link). This book was a follow up to his successful book, “Body for Life“, (Amazon link ) which also has some great ideas to help you improve your Food Mindset .

(3)  When do you eat?  Your body is designed to handle time periods where you have plenty to eat as well as time when there is nothing to eat. In today’s society, we usually have plenty of food and, putting aside the quality of the food we choose to eat, the quantity of food nowadays is probably the largest contributor to the obesity epidemic.

Athletes are not exempt from obesity. As the saying goes, “You can’t out run a bad diet.” so no matter how hard you work out, you still need to dial in your diet. On top of that, few people today are choosing to ‘not eat’ and activate the “Fasting Protocol” portion of their metabolism.

The good news is that you don’t need to go without food for days and days to get the benefits of Fasting. Intermittent Fasting is when you limit WHEN you eat to a certain part of the day, usually 8 – 12 hours. This gives your body a chance to ‘fast’ for 12-16 hours every day and the result is that many of the ‘weak cells’ in your body don’t survive the fasting process. This leaves you with a higher percentage of healthy cells and since we are always making new cells we won’t miss the weak ones who get eliminated.

Side note: It has been shown that fasting for 3-5 days prior to chemo treatment makes the treatment more effective and reduces the side effects. Did you know that while cancer cells replicate faster than normal cells, they are also dependent on the availability of sugar (blood glucose) and are also weaker than healthy cells.

Implementing a successful Food Mindset

Once you know the 3W’s: Why you are eating, What you need to eat and When to eat, there are three key concepts that will turn your knowledge and motivation into a successful Food Mindset. They are Mental Discipline, Hydration and Personal Identity.

Mental Discipline

Mental Discipline is a skill that can be developed but it is much easier to build habits that allow you to conserve your mental willpower for other challenges you will face throughout the day.

One way to cultivate mental discipline / food habits  is to build a “cheat day” into your diet. Just knowing that you have one ‘cheat day’ per week can give you discipline to eat better for the other 6 days. You will probably find that even on your cheat day, you will eat better because “eating right” has become a habit as part of those other six days per week.

Coach Wheeler on How to create a compelling personal vision for your lifeAnother way to develop Mental Discipline is to use the power of both Plan & Process thinking. Coach Wheeler is developing a short (~10 minute) speech on creating a vision for your life. Part of that speech explains Plan vs. Process thinking. (Link to Coach Wheeler’s YouTube video – this is an early practice speech at Toastmasters).

In short, Plan thinking is having a goal and figuring out the steps you need to achieve that goal. Process thinking is geared toward “winning each moment”.  It is setting up processes that will lead “in the direction” of what you want. Process thinking is built on the idea that you might not be able to control the outcome of every step in your plan. But you can control how you approach everything you do on a day-by-day, moment-by-moment basis. When Plan & Process thinking are combined (with a clear Vision and Focused action… mentioned in Coach Wheeler’s video), your chances for success are greatly increased.

Translating this into your Food Mindset means that you have a Plan for the food you are going to eat. Plus you can execute that plan by implementing the Processes that produce success. Some process examples might include how you do the shopping, cooking and eliminating sources of bad choices. If you “win the shopping”, you are much more likely to have good food. Can you “win the cooking” and you set yourself up to eat better? By eliminating bad foods from your environment, you are making it easier to follow your plan.

Hydration

Hydration is one of the easiest things to overlook when it comes to your Food Mindset. As mentioned earlier, making water your default beverage is a good start. It offsets other (bad) alternatives such as soda but there is more to the story when it comes to water. Your body needs water. In fact, we are MOSTLY WATER and when our body is low on water, we often interpret it as “hunger”. It is always a good idea to drink some water when you first feel hungry. This way you aren’t taking in extra calories when you are really just thirsty.

Hydration is critically important for athletes. It is good to imagine that “sweat is weakness leaving your body”. You also have to replenish the water in your body to operate at your best. Keep in mind… we are losing water through evaporation even when we are not soaked in sweat. Every breath leaves with a bit of water. (That’s what you see in the winter when you can see your breath.) Every time you go to the bathroom, your body is using water to eliminate waste from your system. That’s why you need to be aware of your hydration level.

A good way to look at hydration is to monitor the color of your pee. If it is dark yellow, you are dehydrated. If it is almost colorless, you are probably in good shape. Note: This is a guideline and does not address illnesses that might affect the color of your urine. I don’t pay a doctor online … or in real life, so get medical attention if something seems out of line.

Identity

Coach Wheeler's book, Fat is all in your HeadFinally, the last part of your Food Mindset is your Identity. This is how you see yourself.

Are you an athlete (so you eat good foods that allow you to perform at your best)? Or are you a generally lazy person who eats whatever is offered or “tastes good”? Y0ur identity shapes all of your decisions in life, not just food. If you want to learn more about how you can shape your identity so it supports your Food Mindset, check out Coach Wheeler’s book, “Fat is all in your Head“.  It starts out with the story of how Coach Wheeler lost over 50 pounds by changing his thinking.

Bottom Line…

Your Food Mindset is up to you. It can impact all areas of your life. The sooner you take control of the food you put in your mouth, the sooner you will start to achieve your potential. On the other hand, you could continue to let it slide. And your goals will continue to slide away from you as well. The choice is yours. Please leave a comment below and tell us what you decide!

 

Power of “Optional”

If you think about it… Basketball is “optional”, especially in middle school and high school. As far as I can tell, no one is ‘required’ to play basketball. Just like no one is ‘required’ to go to college or earn an above average living from a career they enjoy. Almost every great experience or achievement is ‘optional’.

We each get to choose what optional things we want in our life and what optional activities we are willing to put in to our life to get exceptional rewards! As I heard on the Pure Sweat podcast (paraphrasing a bit), “Winning is earned by what you do in the unseen hours.”

Great = Optional

As Jim Collins pointed out in his book, Good to Great, “Good is the enemy of Great.” The reason we have so few things that are great is because what we have is generally “good”. Most people are ready to settle for “good enough” and never discover that they could have achieved something great.

It is very simple. If you want to be great at anything, you have to do things that average people don’t do. You have to do the ‘optional things’. In basketball, if you want to be an all-state player, you need to work on your shot and your athletic ability (assuming those are areas that will make you successful). In school, the optional things could include an extra study session every night or finding a new way to study that is more effective.

Optional is not easy… or hard

Doing extra things, optional things, can be hard. It might involve working harder, getting up earlier than your competition and putting in longer hours. That might be hard… or not. You might actually find ways to enjoy the optional activities. Many athletes are proud of the hours they put in and it gives them a sense of confidence that they would not have otherwise.

Optional can be easy. Press the easy button.On the other hand, optional things could actually BE easy. Finding a new way of doing something can almost instantly take your performance to a new level.  Reading on your topic of interest, while perhaps mentally taxing, can be a physically relaxing activity that can give you an advantage over the competition.

Referring back to Jim Collin’s book, Good to Great, one of the counter-intuitive findings that he came up with, and documented with a number of stories in his book, is that it isn’t really harder to go for great than it is to settle for “good”. Are there some different activities? Sure. Do great teams do things different from good teams? Sure. But does it have to be harder? Definitely not.

Quick Mental Training Tip…

Whether something is easy or hard, good or bad… is your choice. You get to define the meaning of everything in your life. A person’s definition of ‘reality’ can be very subjective so why not choose the meaning that gives you the best results. If you want it to be easy, make it easy. If you want to challenge yourself with something hard, make it hard. You get to choose.

Bottom Line…

The optional effort is what makes you stand out. As I’ve said in another article, Hustle is a way to stand out… and Hustle is clearly ‘optional’. What other activities do you need to do to get what you want? By doing the ‘optional’, you are setting yourself from the pack, from the ‘average’ results and shooting for something better. How far are you willing to go? Your limits are just an illusion set up by other people. You can do more than you even imagine!

Next Level Basketball

What does it mean for a player to “take their game to the next level”? It sounds like a good thing but without understanding the meaning it is hard to get there, right?

Plus… even if you have an idea of what the “next level” is for your basketball game, the question of “How do I take my game to the next level?” is still critically important.

This article will answer those questions (from Coach Wheeler’s perspective) and provide you with an example of a player who might Coach Wheeler could help “take their game to the next level.”

What are “the Levels”?

Below are the various levels from middle school through high school and even into college.  If you are interested in seeing some of the skills that are typically developed at each level, check out Coach Wheeler’s article on a Player Progression Plan. 

  • Middle School
  • High School – Player / non-starter… Losing team
  • High School – Player / starter… Losing team
  • High School – Player / non-starter… Winning team
  • High School – Player / starter… Winning team
  • High School – Player / starter… college-level skills (D3/Community College)
  • High School – Player / starter… All-state-Honorable mention
  • High School – Player / starter… All-state-2nd Team
  • High School – Player / starter… All-state-1st Team
  • College Starter – D3 / Community College
  • College Player * – D2
  • College Player * – D1

* There are obviously many levels within “college”.  Most players won’t need to worry about this since even “best in state” does not mean that you are guaranteed a scholarship at the college level.

There could be even more levels if you include various AAU team or individual milestones (tourney wins, elite team participation, etc.). Again, this is a simple framework for players that are working on their game, probably at some level in high school, and looking to go “to the next level”.

HOW do I go to the “Next Level”?

As mentioned earlier, Coach Wheeler’s article on development of Player Progression Plan has lots of clues for players looking to improve.

Beyond skill development, WINNING is another way to move up a level or two. Players on teams that win get more attention from people who evaluate players.

Since basketball is a team game, if you want to win more games, you need to look at your role on the team. What does the team need to win more games? How well are you performing your role on the team? How can you do more? Or better?

You might have some ideas for these questions but don’t settle for your own answers. ASK others to get a better idea of what will take your game to the next level.  ASK Coaches… your current coach (obviously), past coaches who have seen you play recently, AAU coaches, assistant coaches and even players whose basketball knowledge you respect.

When you ASK, you could say something like, “I want to take my game to the next level, what do you think I need to improve?” Be open to the answers but look for common answers that come up often. Also, don’t get upset if someone identifies a weakness that you are not proud of. Many people will only give you “good news” and it is important to value people who will “tell it like it is”. You don’t want sugar-coated feedback. You want the truth… and you need to act on the truth!

Coach Wheeler’s “Next Level real Player Example”:

Coach WheelerI coached this player as part of an AAU team when he was a freshman and he was a pretty good shooter. I won’t “name names” since I don’t want to embarrass him. Plus the advice could apply to a number of players.

As a sophomore, our “example player” saw some good minutes on his varsity team but he played a secondary role to seniors who played a similar position.

When I saw him a year later in a summer league, he had improved his ability to drive and make shots. The team he played on did not have great players so he probably had to carry a bigger scoring load than he might on another team.

Next Level tip:

This player has pretty good court vision since he handles the ball most of the time and rarely dribbles into traps or places he might lose the ball. His court awareness is part of how he might take his game (and the success of his team) to the next level.

He should work with his team so that they move into scoring position as he drives. For example, wing shooters need to get open to potentially receive a kick-out pass. Big men need to recognize when he is going to drive and find a lane where they can be open if the opposition collapses on the driver. Even if the driver shoots, big men should be actively getting in position for the rebound.

How are all these things the responsibility of the player with the ball? First, basketball is a team game and even if you are the best player in the world the other players on the court need to be active. Michael Jordan did not win a single NBA championship before Coach Phil Jackson brought in the triangle offense and convinced MJ that involving others was in his best interest (especially if he wanted to win).

Second, if you are the primary ball handler (as this player is in our example) your key responsibility is to distribute the ball for the highest percentage shot possible. That means “getting the other players to move to the right places”. Sometimes the coach sets up plays for the team but more often players have to work together on the court in various situations.

This is just Coach Wheeler’s idea for how this player could get to “the next level”. As we mentioned earlier, he should be getting feedback from all the coaches in his life… and taking action.

Bottom line…

If you want to get better, you will have to take action. Basketball is highly competitive. You are not just competing within your school’s division. You are competing against everyone near your age who is playing basketball and trying to get to the next level. Remember, after your senior year in high school, no matter how good you are, the next year you are a freshman in college. From the big fish in the small pond to a small fish in THE OCEAN! The time to move to the Next Level is NOW. Don’t wait. Your future depends on it!

Do you have a Winning Attitude?

Building a Winning Attitude with Coach Dave WheelerWhat does it take to become a winner?  Many people talk about a “Winning Attitude” but how many actually practice it?  How many of us even know what goes into a winning attitude?

Today I will look at what goes into a winning attitude, using basketball as the example, and how we can cultivate a winning attitude in ourselves and our teams.

Quick Summary of a Winning Attitude:
  • A Winner sets high standards
  • A Winner expects to win
  • A Winner learns from losses
  • A Winner prepares to win
  • A Winner embraces challenges
  • A Winner enjoys the process
“How you do anything is how you do everything”

Have you ever heard the phrase, “If you want something done, give it to a busy person”?  The thinking is that someone who is already busy will already have the habits in place to get things done where someone who finds ways to NOT be busy is simply avoiding getting things done.  Winning is a habit and like the saying goes, “How you do anything is how you do everything.”  If you have a winning attitude, you will apply it to all aspects of your life.  It doesn’t mean you have to be competitive with everyone in your life (that’s called “a jerk”) but you can recognize what your goals are and do whatever is needed to meet those goals.

How do I apply this as part of a Winning Attitude?

There are opportunities every day to “let it slide” or settle for less than the best that you can do.  Winners know that if you will give up on the small things you will give up on the big things too.  Small actions prepare you for big successes.  A Winning Attitude means holding yourself to a higher standard than other people.  Most people are not winners.  It is a fact of life, but winning is a choice and you can make that choice … every single day.,

“In it to Win it”

If you are going to play, you are going to win.  A Winning Attitude is about committing to being a winner.  Are you going to win every single time?  Not necessarily… but winners start with their goal in mind and focus on what it takes to win.

“Win or Learn”

Even if you are committed to winning, there will be times when you encounter someone who is better prepared or has better strategies or tactics and you come out on the short end of the competition.  Does this mean you Lose?  Not necessarily… You have a choice.  You can either Lose or Learn.  If you quit after you are beaten, then you Lose.  If you Learn from the experience and apply it to make you and your team better, then you are better prepared to win the next time.  As motivational speaker Les Brown says, “It’s not over until I win.”

The Will to Win vs. The Will to Prepare to Win

Winning is a result of preparation.  Games are won based on what you do in practice and HOW you practice always shows up in how you play.  Winners are always looking for ways to improve, whether it is physically, mentally or by developing their skills.

Embrace The Challenge

Someone with a Winning Attitude is not intimidated by challenges.  They are seen as opportunities to test your abilities and develop confidence.  Winning means that you find ways to win, even when there are obstacles or strong competition.

In fact, winners enjoy the challenge.  They recognize that without challenges and obstacles, they can never find out how good they really are. That’s why going undefeated by playing poor competition can be a curse in disguise.  Certainly you want to win when the stakes are the highest, but if you don’t face any competition before the championship game then how do you know if you are ready?  Have you faced strong competition that could bring out the best that you have?  A winner looks for strong competition because they know that it will make them better.

How do I develop my Winning Attitude?

Practice, Practice, Practice…
Challenge.  Learn. Repeat.

A winning attitude is all about
1) Embracing Preparation & Competition,
2) Learning and Growing, and
3) Enjoying the process.

You can change your attitude immediately… if you recognize where it needs to change.  This article has given you some ideas but it is up to you to catch yourself when you are not in a “winning attitude” and make the necessary changes.

This sounds hard.  Is it realistic?

Like I’ve said before, not everyone is a winner even though anyone can become a winner.  Will it take extra effort?  Absolutely.  Will you have to give up some things that might have been “nice to have”?  Sure.  Will it be worth it?  Certainly.

An excellent book for anyone lookiGood to Great by Jim Collinsng to develop a winning attitude is “Good to Great” by Jim Collins.  One of the key ideas that Jim Collins writes about is the reason there are so few “Greats”.

“Good is the enemy of Great” – Jim Collins

Most people settle for “good” or “good enough” while winners are the ones that go for “Great”.  The funny thing Jim Collins found as part of his research for the book was that it takes no more effort to be great.  Different effort and concerted, focused effort but not necessarily “more effort”.  That begs the question… If you can see yourself as good, why not go for great?

Coach’s Obstacle of the Week (COW) #2 – Words

cow-basketballOne of the biggest pet peeves I have as a coach is the damaging words that players sometimes use.  As we get older, we appreciate how important the words we use are and, as a coach, one of the worst things to hear is when one of the players on the team says “I can’t”.  I know how much damage those words are doing to that player in terms of confidence and future potential and I can feel my blood pressure starts to rise.  I would much prefer them to say “I am not yet able” and I will tell you why…

Words program our minds

We all have an “internal dialog” going on in our head.  We are telling ourselves what everything means that happens to us and this often leads to the mood we are in, or worse, whether we quit and never reach our full potential.

The good news is that we can take control of our internal dialogue and start to program our mind to take us where we want to go in life (and on the court).  The first step to controlling our internal dialogue is noticing what you are saying and putting a stop to the words or phrases that are holding you back.

light-hfordAs I mentioned before, one great example is “I can’t”.  Whenever you catch yourself saying, or thinking, the words “I can’t”, immediately STOP and take another look at the situation.  When you say “I can’t” that implies that you never will.  The reality often is that you simply have not trained long enough to accomplish the task or have not learned what is required to do it.  I always come back to the idea that if someone else has done it, then I can too.  I just need to find out what they did and do the same thing (or at least use their path as a guide to my success).  This is called “modeling” and is a powerful tool to get what you want.

What words or phrases are holding back your players?

Another word that I hate to hear are the infamous, “But”.  “Coach, I know that is the right way to do it, but…”  Typically the word “but” is followed by an excuse.  At the very least, it says that the statement they just made is not true or they don’t believe it is possible.  As a speaker friend of mine likes to say, “You can either have results or excuses. Your choice.”

Are there words or phrases that you hear that are holding back players?  What are they? How do you turn them around?  What words are better replacements?  Leave a comment below and let us know!

Did you miss COW# 1?  Check it out here…
Coach’s Obstacle of the Week (COW) # 1

 

Building Basketball Confidence – The Keys to Success

Confidence is critical to success both on the court and in life.  Do you have the confidence to take the shot with the game tied as the closing seconds wind down?  Can you step to the foul line and make your shots to win the game?  Do you have enough confidence to ask out someone on a date?  Can you try something new without knowing if you will succeed?  It all boils down to one thing… Confidence.

After watching the video on this page featuring the Dena Evans story about her loss of basketball confidence when she was playing at Virginia, you will start to see some of the ways that a basketball player can undercut their own confidence as well as some ideas for building it back up.

There are 3 keys to Building Confidence, whether it is on the basketball court or in real life.  They are:

  1. Your Habits of thinking,
  2. What you Focus on and
  3. How you have Earned confidence.
How does your loss of basketball confidence start?

It would be nice to know where the basketball confidence went to in the first place. A loss of basketball confidence might start with a bad game.  Maybe you were not feeling 100% or were coming back from an injury and did not perform at the level you expected.  You might not even notice when it exactly started. Dena doesn’t go into much detail in her video.  The important point in time is when you start to question your skills, your abilities and once that happens, it can be like a snowball rolling down a hill, gaining in size and momentum until it cannot be stopped… or can it?

Your confidence is built on the words you use in your head.  Maybe a coach or a family member noticed your poor performance and gave you a “suggestion”.  They probably were trying to be helpful but you translated that into something like, “I’m not good enough” and the snowball started rolling.

Each failure or non-success after that was noticed by your mind and added to the “evidence” that you are not good.  Pretty soon, it was all that you could think about.

Where do the words in our head come from?

Most of the rules we have for ourselves, the beliefs we hold about the world, were all, at one time or another, presented to us by other people.  It starts with your parents when you are a child and is built on by the friends you have growing up and into adulthood.  Coaches can give us words or rules that we carry into life and apply not just on the basketball court.  On top of this, there is the media … with advertisements and any number of “talking heads” telling us what is right or wrong and what type of car or perfume we need to purchase.  All these words mold how we think and how we act.  In many ways it is helpful since we are able to understand and interact with society, but in many ways it prevents us from become the best that we can become.

How do I overcome the beliefs holding me back?

The first step in taking back control of your mind and restoring your confidence is to notice the thoughts that are causing the problems.  Every time you think, “I messed up” or “I’m not good enough”, ask yourself “How could I look at this differently?”  Almost every situation can be seen from at least two different “angles” and once you start noticing your negative thoughts, you can decide that belief would be more empowering and would make you more confident in your basketball game.

For example, if you notice yourself thinking “I can’t believe I missed that shot. I am a lousy shooter”, you can step back and realize that even the best shooters miss and, assuming it is true, you have practiced that shot enough that it was a good shot to take and a miss is not the end of the world.  Maybe you were even defended well on that shot.  Don’t look for excuses but also be sure you are dealing with the reality of the situation.  You don’t have to beat yourself up for every miss.  If there is something to learn from an experience, take the lesson, apply it somehow and keep getting better.

Confidence is a habit.

As you start to notice your thoughts, positive and negative, you will probably find that you have to make an effort to correct your negative thoughts, at least in the beginning.  This is part of training your brain to work for you.  Eventually, more positive thoughts will fill your mind and fewer negative thoughts will find their way in.  Your confidence will grow as you build the habit of controlling your thoughts… but that is not “the end”.

What you Focus on Increases

Aside from “catching” negative thoughts, it is important to use your Focus, or attention, to build your confidence as well.  Dena Evans talks about how after her sophomore season, she needed to write down 10 things she did well after every pickup game or workout.  At first she struggled but eventually she was able to Focus on what was going right during a game which make it easier for her to write down her “10 Good Things” and start reviving her confidence in her basketball skills & abilities.

Note for Coaches:

If you are a coach and you see that your team lacks confidence, maybe you are focusing on the wrong thing.  I am not suggesting that you avoid correcting mistakes.  That’s an important part of learning and developing as a player but don’t forget to reinforce the good things that your team is doing, especially as they learn new skills.  They might not recognize in the heat of a competitive game or scrimmage that they just successfully used the move you have been teaching them for the past three weeks.  Applaud the successes and you will get more of them.  Focus on good things and they will multiply.  As the coach, how you deliver your feedback is a critical part of your player’s basketball confidence.

Thinking isn’t enough

After reading this article, maybe you have come to the conclusion that all you have to do is 1) Create the Habit of controlling your thoughts and 2) Focus on the good things.  Those are two important elements but basketball confidence is not that simple.  You don’t get confidence without EARNING it.  What does this mean?  It means that you work hard on your moves.  It means you put in extra effort so you are in peak physical shape.  If shooting is an important part of your game, it means that you have shot more shots than probably anyone else you know.  You KNOW you are good because you have put in the effort, learned what you need to know and have built your basketball confidence based on results.

You know that you can hit that shot with the seconds winding down because you have practiced it.  You know that you can execute a spin move that leaves the defender looking stupid … because you have practiced it… and practiced it… and practiced it.  You have earned the right to be confident … and now you know how to control your mind so that it is there when you need it.