Anybody can use an adapted version of the Mental Workout I taught to the Cardinals to build "mental muscle." It takes 100 seconds to complete--which means that if you have time to brush your teeth, you have time to strengthen your mind. Here's how to do it: Start with a centering breath. Breathe in for six seconds. Hold that breath for two seconds, and then breathe out for seven seconds. Controlling your breathing this way is a stress reliever, and it reduces your state of arousal. Recite a personalized identity statement to yourself in five seconds. A good identity statement is one that emphasizes one of your positive qualities and pinpoints something you want to become, like "I am confident and passionate. I'm consistently excellent every day as a leader, executive, and mother," or "I care more about my clients and I will outwork the competition. I am a million-dollar salesman." Visualize your own personal highlight reel for 60 seconds--seeing in your mind three things you've done well in the past 24 hours and mentally rehearsing three important things you need to do today. Repeat your identity statement to yourself for five seconds. Finish with another centering breath cycle--breathing in for six seconds, holding for two and then exhaling for seven. Your mind is now ready to focus and perform.
