Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
HPRC Fitness Arena: Mind Tactics
You can learn to use the same mental imagery skills that elite athletes use to achieve peak performance. Mental imagery is the practice of seeing (and feeling) in your mind’s eye how you want to perform a skill, as if you were actually doing it. It’s a popular sport psychology technique that service members can take advantage of. You can enhance your usual training to help maintain—or even surpass—your current skill level, even when you’re sidelined.
Some of the benefits of mental imagery include:
- Better decision-making
- Fewer errors
- Improved attention
- Increased confidence
- Reduced stress and anxiety
You can create imagery in your mind for just about any task, such as improving your running time or marksmanship. Good mental imagery uses all of the senses, but it often helps to listen to a scripted audio recording. Use HPRC’s Building an Imagery Script worksheet to guide you through the steps of creating your own imagery script.
Watching others can also help. In fact, being a spectator can boost learning even more than mental imagery by itself because you’re viewing what you’d like to accomplish rather than conjuring up images with your own mind. Both methods of learning are effective. Observing can be in person or by video, but you can also combine video/imagery approaches and potentially get even more bang for your buck.
With any of these approaches, it’s important to “feel” yourself executing the skill, even though you might be sitting or lying down. Of course, you don’t have to be sitting still to use mental imagery. Try using it in the setting where you’ll actually perform the skill. You can even incorporate it into existing training protocols.
Mindfulness can help you feel better equipped to handle difficult emotions. It’s a process geared to help you tune in to emotional experiences rather than try to escape from them. It’s easy to be overcome by depression, anxiety, PTSD, addiction, or other mental health problems. And you can make it worse by trying to forget the cause. For example, a service member afflicted with PTSD desperately wants to avoid experiencing certain traumatic events. Ironically, the actual effort to forget can cause him to relive difficult events through dreams, flashbacks, or memories. To illustrate this idea, right now, try NOT to think of weapons. You probably thought about them that much more. Read more here.
Mental toughness is a psychological edge that some are born with and others develop. It’s a mixture of traits that are important for all who want to overcome adversity and be successful. These traits include a strong belief in yourself and an unshakable faith that you control your own destiny. It allows you to consistently cope with training and lifestyle demands better than those who don’t have it.
If you have these 4 Cs, you’re mentally tough:
- Control: You feel in control of your emotions and are influential with the people in your life.
- Commitment: You embrace difficulty rather than running from it.
- Challenge: You believe that life is full of opportunities, not threats.
- Confidence: You know you have what it takes to be successful.
How to get it? You can gain mental toughness through a long-term process of developing mental skills. Leaders can specifically promote mental toughness by creating a learning environment centered on the mastery of the 4 Cs. They also can help by generally supporting and encouraging service members to maintain positive relationships. Over the long haul, to maintain and improve your mental toughness, you need to constantly hone your mental skills. And finally, you need a self-driven, insatiable desire to succeed.
Not only can meditation help with stress, it may even boost your immune system and reduce inflammation. In fact, research has found that people who have been in a structured mindfulness program actually had fewer sick days compared to those who didn’t meditate. Even when you’re sick, meditation may actually help you feel better (and happier) in spite of lingering symptoms. And although meditation doesn’t seem to help the elderly to the same extent, it can still help some.
Not sure how to get started or how to advance your practice? Check out HPRC’s “A mindfulness meditation primer” and the MP3 audio files linked there.
Mindfulness isn’t something you have to do sitting still. You can apply mindfulness to activities such as stretching. A great way to do this is by using yoga poses. When stretching in a mindful way, you bring your attention to your breath as you stretch your muscles.
Mindful stretching can help you in a number of ways:
- To focus your attention before or after a workout
- To focus on and relax knotted areas within your muscles
- To provide closure to something you’re working on (such as the transition from work to weekend)
- As a routine before you go to bed to prime your body for sleep
In mindful stretching, the focus is not on doing repetitions or certain times, but rather going with what your body needs in the moment. To learn how, see HPRC’s “Mindful Stretching Exercises Using Yoga Poses” for a step-by-step guide with pictures.
Anxiety can help motivate you to perform better, but too much can become overwhelming and get in the way of living life to the fullest. When ignored or avoided, anxiety can actually become more intense rather than less. To keep anxiety under control, we have three letters for you: PFD. We aren’t talking about a Personal Flotation Device; we’re talking about first preventing anxiety, then facing it, and finally de-stressing. Read more...
If you’re in the military, you know you may have to move at almost any time, so you try to avoid accumulating things you don’t want to move with you. But whether you’re moving or not, spring is a great time to get rid of the clutter in your home.
There are many resources to help you get organized. But the hard part can be letting go of “stuff” you may be attached to emotionally. The memories pull at you, so the closets stay packed. So why get rid of things? It can save your sanity and lighten your load.
Consider a “mindful” approach to your spring cleaning. The self-compassion and non-judgment of many meditation practices can help you deal head-on with the emotional connections you may have to your stuff. This approach raises your awareness of attachment to belongings. You can see the memories, connections, love, and bonds that the items represent. And then you get to practice self-observation in the moment of letting things go.
How do you do it? Try this meditation: As you sort through items that literally weigh you down and debate whether to keep something, ask yourself the following questions:
- Is this object really adding value to my life?
- Do I need this thing to remind me of a pet, friend, or special time?
- Can I accept that the object is not a substitute for a person or memory?
- Can I take a photo of it and then let it go?
- Can I imagine myself free from this object?
- Would letting it go mean I no longer care?
Only you can answer these questions for yourself. The balance between holding on and letting go is very personal. Use gentleness and compassion with yourself as you move through this exercise and practice being mindful.
Two new performance optimization documents are now available on the U.S. Army Public Health Command website. The Performance Triad Guide contains useful tools and strategies for optimizing your sleep, activity, and nutrition.
The Sleep section includes ten effective sleep habits, strategies for addressing sleep countermeasures (caffeine and supplements, for example), and considerations for a sleep management plan, including relaxation techniques.
Activity has tips for meeting your exercise goals, how to achieve the functional fitness required to succeed on the PRT, as well as information on injury prevention that includes safe running strategies and shoe selection.
Nutrition provides detailed information on nutrition for performance, daily carbohydrate and protein calculators, hydration, nutrient timing for peak performance, and dietary supplements.
The Performance Triad Challenge, designed for squad and unit leaders, provides information organized into six areas: the professional soldier athlete, physical dominance, cognitive dominance, emotional dominance, sustained operations, and social, family, and spiritual information. The beginning of each module features a leader’s guide for identifying target areas for improvement.
Perfectionists are driven to do well. And if you’re one yourself, you may have found that it’s easy to lose sight of the big picture. Perfectionism is a problem when you can’t accept your mistakes, and you either miss chances to fix things or miss other more important opportunities. But being a perfectionist isn’t entirely bad, if accepting mistakes as you aim high is part of what you do.
Taking a test can be a “perfect” example of how to accept that you’ll occasionally make mistakes while still striving for excellence. Let’s say you scored 99% on a test. If your inner critic gets caught up in the 1% you missed, you might lose sight of where you need improvement. Try acknowledging the mistake, trust you’ve learned from it, and focus on what is most important as you move forward.
Don’t let your critical, perfectionist inner voice cause you to lose focus on what you need to succeed. It’s easy to get stuck on what you can’t control, such as the past or thoughts of the future. Perfectionism is a problem when it affects everything you do and becomes core to who you are. If your self-worth is caught up so much in being perfect, failures can feel catastrophic. If everything you do feels like a reflection of your character, the stakes are high!
Remember: Let your actions be what you do, not who you are. Don’t take failures personally; instead, trust them as learning opportunities for how to approach future events.
Healthy perfectionism is striving for your best performance by doing everything in your power to make it happen. Have high standards, accept imperfections, and enjoy (realistically) better performances.
Mindfulness meditation is a mind-body practice that focuses on awareness and acceptance of the present moment. It’s a great tool to sharpen your concentration, deal with tough emotions such as anxiety and stress, and even give you physical benefits such as lowered blood pressure. Not sure how to do it? HPRC’s “A mindfulness meditation primer” describes what mindfulness meditation is and how to go about it, with an mp3 audio that takes you through five minutes of guided practice to get you started.