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How do you determine your ideal emotional state and energy level for competition?

To determine your ideal emotional state and energy level in competition, journaling can be helpful to reflect on performances. You can also use three dials- focus, loose, and intensity- to measure your performance on a scale of one to ten. It is also important to be aware of how these qualities affect each other and to try to embody the physical feeling of a successful shot or match. Visualizing yourself as confident can also help you replicate a successful mental state.
 
Transcript: "Question is, how do you determine your ideal emotional state and energy level in competition becoming aware? This is really the challenge. It's common to just play and you play well and it's sort of random Monday's. You play well and days that you don't feel as good. Obviously, we all have moods and things can affect that from from the outside. The way you're thinking about your off-court life or the upcoming match or event that you're playing. And so, Fairness is really important here, journaling can help, you know, really reflecting on good performances. How did you feel? What were the qualities really sort of internally scanning your body? In fact, and your mind, what were you thinking in those moments? Usually you won't be thinking very much you know you're full, what's your focus like how loose are you how much intensity do you have? I use three dials, Focus loose and intensity. Those are three that if your antennas in particular if you're if you're able to really focus narrowly on the Target, on the task at hand, be loose in your upper body, you know, feel free for your and your legs, and your lower body, have good intensity and your you have these dials that you're playing with. You get better at that, you get better. I use a scale one to 10 here. So when I'm practicing or playing or reflecting on the match, I can I can get clarity on. What number was I had that's just at the beginning to get a sense. Well, the lower number for example, being loose is about a four or five. That's loose, you know, pretty loose at 67. You're definitely muscling the ball a bit more, controlling it too much. They the dials affect each other intensity will affect your focus and so getting clear clear on these dials and these qualities, you know sometimes it may be acting as if you are confident visualizing what it feels like when you're playing really well. But honing in on this becoming more self-aware. Journaling is really helpful freezing. The moment on the court when you hit a good shot in practice, really sort of embodying that physical feeling will help you, then replicate it, and match it. So you can sort of quote, call it up when you need it. This becomes a muscle sort of Ro memory in your in your body that you can, you can train over time with awareness."
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Expert

Jeff Greenwald

Sports Psychologist, Author, 2x World Champ
Question is, how do you determine your ideal emotional state and energy level in competition becoming aware? This is really the challenge. It's common to just play and you play well and it's sort of random Monday's. You play well and days that you don't feel as good. Obviously, we all have moods and things can affect that from from the outside. The way you're thinking about your off-court life or the upcoming match or event that you're playing. And so, Fairness is really important here, journaling can help, you know, really reflecting on good performances. How did you feel? What were the qualities really sort of internally scanning your body? In fact, and your mind, what were you thinking in those moments? Usually you won't be thinking very much you know you're full, what's your focus like how loose are you how much intensity do you have? I use three dials, Focus loose and intensity. Those are three that if your antennas in particular if you're if you're able to really focus narrowly on the Target, on the task at hand, be loose in your upper body, you know, feel free for your and your legs, and your lower body, have good intensity and your you have these dials that you're playing with. You get better at that, you get better. I use a scale one to 10 here. So when I'm practicing or playing or reflecting on the match, I can I can get clarity on. What number was I had that's just at the beginning to get a sense. Well, the lower number for example, being loose is about a four or five. That's loose, you know, pretty loose at 67. You're definitely muscling the ball a bit more, controlling it too much. They the dials affect each other intensity will affect your focus and so getting clear clear on these dials and these qualities, you know sometimes it may be acting as if you are confident visualizing what it feels like when you're playing really well. But honing in on this becoming more self-aware. Journaling is really helpful freezing. The moment on the court when you hit a good shot in practice, really sort of embodying that physical feeling will help you, then replicate it, and match it. So you can sort of quote, call it up when you need it. This becomes a muscle sort of Ro memory in your in your body that you can, you can train over time with awareness.