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What is mental training? how does it work?

What is mental training?

Mental training is the basic mental process that helps you achieve success in all areas of life. It's about learning to focus and control your thoughts, feelings and behaviors. Today, this training is more important than ever. The demands of the modern world are constantly increasing, and it is becoming increasingly difficult to succeed without proper mental training. In this article, we will discuss the benefits of mental training and why you should consider getting a mental trainer to help you reach your goals.


1. What is mental training and what are its benefits?

2. How can you start incorporating mental training into your own life today to get better performance in all areas of your life - from work to school to sports and more?

3. What should you keep in mind when looking for a mental trainer or coach who can help you reach your goals?

4. What does a typical session with a mental trainer look like and what should you expect during and after the process?

What is mental training and what are its benefits?

Mental training is a structured process whose purpose is to both prepare you for, and help you during performance. Whether it's about competitions, job interviews or other everyday situations. But it does not end there, it is much more than that! Below I list some of the biggest benefits of mental training:

  • Strengthened self-esteem and self-confidence.
  • Increased peace of mind.
  • Greater calm and focus in challenging situations.
  • Improved performance.
  • Greater awareness of thoughts and feelings.
  • Increased motivation and ability to drive forward.
  • Reduced stress, worry and anxiety.
  • More presence
  • Strengthened ability to see and feel positive emotions.
  • Increased courage and conscious choices.
  • Positive attitude

But what is mental training, purely practical? The short answer is that it varies. But at the core of mental training is brain research and how, with the help of neurology, we can bring about changes in the brain that lead to more of what you want in your life and less of what you do not want.

How can you start incorporating mental training into your own life today?

The great thing about mental training is that it can be adapted to any lifestyle and schedule. Below I give some tips on how to get started:

Start small:

If you are a beginner to mental training, you should start with just a few minutes a day and gradually increase the length and frequency of your training as you become more comfortable. My philosophy is a little, but often. Then it is easier to keep training.

Find a routine that works for you:

Some people prefer to do their mental training in the morning, others in the morning and evening, and others only at night. Find the time of day that works best for you and stick to it! I always recommend starting the morning with 2-3 minutes of mental training. Then you wake up to consciousness and it is then more likely that you have with you your peace during the day. If you want a simple morning routine, take the opportunity to download my logbook for free. You will find it here.

Make it a habit:

Like all other skills, mental training requires practice if you want to see results. Make it a habit to do your mental training every day - or as often as possible - and soon you will begin to see positive changes in your life. The key to change is that you consistently train your thoughts by correcting yourself when the thoughts end up in the "wrong" place. Then you help your brain by telling it how to do it.

Set goals:

A good way to stay motivated is to set goals for yourself. When you have something specific to work towards, you are more likely to make the effort required to succeed. My recommendation is that you keep track of your little routines on a daily basis. For example, through a physical calendar or a so-called Habit tracking app. Then make sure that you have to check every day both when you have completed your habit and when you have not done it.

Get a mental coach!

If you want additional support on your journey to improvement, you may want to consider getting a mental trainer or coach. They can provide guidance, structure, hold you accountable for your goals, and perhaps most importantly - both support you emotionally and make visible what you normally avoid or close your eyes to.

What should you keep in mind when looking for a mental trainer or coach who can help you reach your goals?

When looking for a mental trainer or coach, there are several factors to consider.

Qualifications and experience:

I can not emphasize this enough. Be sure to check out the background and education! Since mental trainer and coach is not a protected title (such as psychologists), it is incredibly important that you are not fooled by words like "certified" or "certified". When you see those words, your first question should be "In what?". In other words, you should check out the training, examine how long and comprehensive it is, if it seems to be serious, professional and so on ..

Do I mean then that mental trainers and coaches without the world's most comprehensive education are completely useless? No absolutely not. Nor do I say that a mentally trained trainer is guaranteed to be the best thing that ever happened to you. You can see the education more as a quality assurance that increases the likelihood that this person knows what they are doing.


What is the purpose of the relationship - what do you want to achieve?

Personal chemistry:

One does not work for everyone. If you do not feel that your personal chemistry is right for you, look no further.


Will the sessions be held in person or online? If it's just physical conversations, how will it affect you when you have a lot to do or when you're in another place? It is no secret that I myself think that phone or video calls are more beneficial for both parties than physical calls are. Physical conversations are of course also good and above all pleasant. But in my experience, it is mainly inexperienced coaches who are convinced that "it gets better" with physical conversations and that conversations can not be made digitally (I said the same thing at the beginning of my career).


Where does the coach have guarantees? Many coaches would probably think I'm crazy when it comes to guarantees. Is it even possible to guarantee change in a coaching process? For me, it is obvious that the coach should be able to guarantee that there will be change (provided that you as a client take responsibility for your part of the relationship and the process).


Here comes what for many is the most important issue - the cost. Which, of course, makes it clear that as a client, you do not want to have to sell your kidney to be able to afford your change. But it is precisely here that most people miss one of the most important questions of all. You get in touch with the coach, you talk about what you want to achieve and the coach says that it can help you with this. Then you hear the price, which is often per call or per hour. Depending on whether this then fits your budget or not, you get started, or you may be looking further.

Can you guess what the problem with this is?

First of all, this is like comparing apples and pears. You come to achieve a change, a result. But the conversation is ultimately about what the coach's time costs - rather than about what the change costs. So before you go to a coach, think about what the change you are looking for is worth you. What is it worth to you to be happier, more present, perform better, have better relationships with others and yourself? What is it worth today, in a year, in ten years? What becomes possible for you when you have stronger self-esteem and self-confidence?

Then you can look around to find the coach that you think will be the best and most effective support on the way there.

A few years ago I had a woman who came to me and wanted coaching. She felt that her opinions and words did not matter in her relationships and that everyone stepped on her. We had an intro and her first comment when I said what it cost was that it was expensive, and that it at least cost a lot more than going to a therapist (can add that I have almost doubled my prices since then). Despite this, she chose to start a process. At that time, I ran shorter processes so we booked a couple of calls.

During her time as a client, she mentioned a few more times that it was expensive. Three or four calls into the process, we had a breakthrough and I did not hear those comments more times, except at the last call. But then she said that she had thought it was expensive, but compared to what she got out of our conversations, it was worth the price many times over. Then she told me that the therapist she had previously gone to had cost SEK 750 per call, once a week, for five or six years. Even if I deduct a few weeks a year, that bill was between 180-216 thousand kronor!

I asked curiously, what she got out of that process. Her answer?

I wonder about that!“.

What does a typical session with a mental trainer look like and what should you expect during and after the process?

Initially, you should have a start-up conversation where you go through your goals and what your relationship should look like. How the remaining calls go, I usually use the 10-80-10 rule to explain. At the beginning of each conversation, you may follow up on what has happened since the last time and what lessons / insights you have picked up along the way. Then it is important that you decide what / which topic you should work on for today's session (otherwise it is easy that there will only be lots of words and topics that come up, which in the end only leaves you confused). This part is the first 10 (Introduction phase), which involves approximately 10% of talk time.

Then comes the 80s (Exploration phase) which is the largest part of the time spent having a curious dialogue, exploring, doing or learning new exercises and so on - with the aim that you will get on / closer to the changes you are at the coach to get.

The last 10 (Summary phase) is about collecting and summarizing what came up during the 80's. What have you learned? What new insights have you gained? How do you want to take this further and what are you going to do next time?

Test on mental training

If you are curious about how you can start with mental training, you will find four suggestions below:

The logbook - an easy way to increase your joy and build a positive mindset in everyday life. Download it here.

The 5 min Flow - my simple and short program with four of the world's most effective exercises in mental training, compressed into a training routine that takes a maximum of five minutes to complete! You'll find it here.

Free webinar - Join my webinar that gives you an introduction to my awesome method, The Flow Mindset. The same method that I help athletes to achieve achievements such as World Cup Gold, European Championship Gold, Swedish Championship Gold and historical records! Click here.

Book a call - Find out how I can help you make big changes in the next 12 months. Book a call here.


About the author

Tommy Davidovic
Tommy Davidovic

Cert. Coach (CPCC, PCC, CTPC) & Mental Trainer. I help achievers in sports, career and life to maximize their success and feel good in the meantime.

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