Name or initials ____________________ Date ____________
Define Success: Too often, we default to society's version. We fall for the outcome being the sole judge because it's right there in front of us. Remember, we don't have to play the dominance game; there's also prestige. Get clear on the point of competing. Write down what success means to you. (Appendix)
What success means to me
Define Who You Are: If your sport or job is the be-all end-all of your life, you're making yourself fragile. … Try writing down three roles you have that are important to you outside of the arena. … Similarly, write down three values that define how you want to compete. (Appendix)
Three roles outside the arena
Three values for how I compete
1.
1.
2.
2.
3.
3.
It starts with defining what matters. Anchor to your “worthy cause” and get clear on what your version of success is. (Appendix)
My worthy cause (who or what this is for)
From Step Into the Arena by Steve Magness · stevemagness.com/assessment
2 · My Lens
Week 2
Name or initials ____________________ Date ____________
Your story is the prediction your brain sets before you compete. Your lens is the filter that shapes how you interpret what happens during. (Appendix)
Lens
In the book's words
A moment this season I'll need it
1. Stress Is Fuel
“Reframe anxiety as excitement.”
2. Discomfort Is the Path
“Sometimes the discomfort is precisely where growth lies.”
3. The Underdog Advantage
“When you've got nothing to lose, you let go of the baggage and play loose.”
4. Failure Is Data
“You can treat failure as a threat to your identity and shut down, or you can treat it as an opportunity to learn.”
Process > Outcome: The simplest way to do this is to define the goal. Figure out the steps you need to execute to give you a shot at success. Then forget the goal and keep coming back to the steps. (Appendix)
The goal
The steps I keep coming back to
1.
2.
3.
Set Tiered Goals: Instead of an all-or-nothing goal, create multiple layers: a “Best Day,” “Good Day,” and “Floor” expectation. (Appendix)
Best Day
Good Day
Floor
From Step Into the Arena by Steve Magness · stevemagness.com/assessment
3 · My Evidence
Week 3
Name or initials ____________________ Date ____________
Build an Evidence Journal: Confidence demands evidence. Under stress, our negativity bias makes it easy to recall all the reasons we're not ready and forget all evidence that shows we are. Counter this by keeping a journal of moments when you've successfully navigated stress, discomfort, or doubt. Read through it before you step on stage. (Appendix)
Date
The moment (stress, discomfort or doubt)
What I did
Effort Math = Value × Paths × Signal Clarity × Control. … The key is identifying what the current weak link is and then taking action to boost it at the right time. (Appendix)
Circle your usual weak link, then write your move.
Variable
The book's fix
My move
Value
“Remind yourself why this matters.”
Paths
“Go broad to give yourself options.”
Signal Clarity
“Simplify. Focus on one cue, target, or action.”
Control
“Shrink the task. Latch on to the smallest bit that you can influence.”
Establish Checkpoints: Break one large goal into multiple checkpoints, like levels in a video game. Each one you hit gives you a boost in motivation and a reason to keep going. (Appendix)
Checkpoint 1
Checkpoint 2
Checkpoint 3
The goal
From Step Into the Arena by Steve Magness · stevemagness.com/assessment
4 · Lock In, Let Go
Week 4
Name or initials ____________________ Date ____________
If you're Scattering → Lock In
If you're Forcing It → Let Go
“Your thoughts are racing, ‘don't’ instructions are flooding your mind, and you have the urge to just get it over with.”
“There's lots of tension. It feels robotic and stiff instead of smooth and natural. It's almost like you're micromanaging every action.”
“Deliberately narrow your focus. Give your brain a single job and solve one problem at a time.”
“Get out of your own way. Find a way to step back and release your need for control just enough.”
Which one do you drift toward under pressure? Scattering / Forcing
Shift to an External Focus: Direct attention to the effect of your movement (“Push the ground away”), not the body part (“Extend your knee”). When the pressure is high, make it even simpler. Give yourself one target and lock in on it: “Upper right corner.” “Through the tape.” (Appendix)
My one target
Use a Holistic Cue: When rhythm and timing matter more than precision, use quality cues instead of technical ones: “Smooth and flowing.” “Snap and explode.” “Easy speed.” (Appendix)
My holistic cue
Occupy the Critic: Give your conscious mind a simple, distracting job so it stops interfering with the real work. (Appendix)
The job I'll give my critic
Use the Quiet Eye: A slightly longer final focus before you take action helps steady your mind. (Appendix)
Where my quiet eye goes before I act
From Step Into the Arena by Steve Magness · stevemagness.com/assessment
5 · My Reset
Week 5
Name or initials ____________________ Date ____________
The first step is identifying the situations that drag you from the present. In your pursuit, think about what makes you linger on what just occurred or worry about what's to come. Then develop a quick routine that brings you back to the job at hand. (Chapter 6)
The moments that drag me out of the present
Breathe
Feel
Do
Cue word
“Focusing on a slow, controlled breath helps you dial down arousal and let go of distractions.”
“That shock of feeling something you've ignored drags you back to where your feet are.”
“Perform an action that reminds you that you're right where you're supposed to be.”
“Adding a short cue or mantra at the end can help tie things together.”
My breath:
My feel:
My action:
My word:
Create “If . . . Then” Intentions: When things go sideways we often hesitate. By planning for what you'll do when you miss the shot or fall a little behind, you give your brain an action to grab on to. … Action is often the antidote to anxiety. (Appendix)
If …
Then …
As Michael Phelps described, you need two mental movies: “perfect” and “problem.” (Appendix)
The Perfect Movie
The Problem Movie
“Visualize success to build motivation and connect your goal to a positive future.”
“Rehearse the most likely disruptions and then give yourself an action to take to handle it.”
What I see:
The disruption, and my action:
From Step Into the Arena by Steve Magness · stevemagness.com/assessment
6 · Switch, Brake, Review
Week 6
Name or initials ____________________ Date ____________
If You Need More Fire → Flip the Switch
If You're Losing Control → Hit the Brakes
“You feel flat, as if you're going through the motions. The fire just isn't there.”
“You feel the emotion building up in you, like it's about to explode and hijack your performance.”
Circle one: Prime with Music · Use Physical Primers · Fix Your Posture · Connect to Your Worthy Cause · Up the Stakes
Circle one: Control Your Breathing · Release the Tension · Smile · Send the opposite signal · Create Space · Pull from the Past · Catch Feelings and Connect
My switch:
My brake:
Use the Twenty-Four-Hour Rule: Give yourself a set time to feel the joy or disappointment and then get back to work. You've got to close the loop to get you out of a spiraling cycle. (Appendix)
After-Action Review: Have a standard review that isn't focused on blame but on identifying the facts and how to use them to improve for next time. (Appendix)
Question
My answer
What was supposed to happen?
What actually happened?
Why was there a difference?
What are the one or two action items to take forward for next time?
Journal Like a Pro: Use Nicola Olyslagers's method: After the performance, pull out your journal and grade your execution of the process. Then give yourself one cue or focus point to carry forward. (Appendix)
My process grade, 1 to 10 (on execution, not the result): ______ The one cue I carry forward:
From Step Into the Arena by Steve Magness · stevemagness.com/assessment