With Thanksgiving just around the corner, this is the time of year where many of us start to think about what we are grateful for. Maybe it’s our families, our good health, or the win we had last week. Did you know that expressing more gratitude on a regular basis could significantly increase your physical and mental health? Having gratitude has been linked to decreased levels of anxiety, depression, and restless sleep. Grateful athletes have been shown to be more satisfied with their teams, are less likely to experience burn out, and have increased overall well-being. “Feeling like we’re part of a supportive team is fulfilling and motivates us to keep going back,” (Chertok, 2016). This can be felt on all levels of the team–from coaches, to fans, and athletes alike.

How can we promote this “attitude of gratitude” within our teams? There are many ways to show gratitude! Before your next game, have everyone on your team write down three things they are thankful for. By doing this, it not only creates a more positive atmosphere, but also promotes happiness and true enjoyment of the game. You can also reach out every day to a teammate, coach, parent, or friend and express how thankful you are for them. Studies have shown that communicating this gratitude can both strengthen the connection you have and boost moral (Lambert, 2010). By developing deeper connections with teammates and coaches, the opportunities for success dramatically increase. It would also be thoughtful to thank your competitors. Sometimes they may not be your favorite people, but without them, who would push you to be better? The game only goes on if there are others to challenge you. Gratitude is a powerful tool that can help teams and individuals reach their full potential, and help them find why they love their sport. As John Wooden said, “If we magnified blessings as much as we magnify disappointment, we would all be much happier.” Show some gratitude today and everyday! You would be amazed at what opportunities open up for you.

With high school fall seasons coming to an end in Minnesota, and across the country, playoff season has just begun. As a high school athlete, you may be prepared physically because you have been training all season, but how much have you prepared mentally? Playoff games can feel much different than regular season games because they have more riding on them; for example, the chance to go to the state tournament. They are typically more intense and require everyone to be on top of their game.

In a study done by the University of Montreal, sport psychologists worked with a professional hockey team to help them prepare for the playoff season. What were their tips on how to prepare mentally for playoffs? Get focused and stay focused so it is easier to “stay in the moment”. Many playoff games go into overtime because ties are not an option. This extra time on the field or on the court may be a challenge for some athletes because they might be physically and emotionally drained. If you can learn to stay in the present moment and overcome that fatigue, you will be more likely perform at your optimal level. One way to stay in the present moment is to think about your role on the team during that game. If you are a golfer, your role may be committing to your putting stroke on the selected line; if you are a volleyball player, your role may be setting up the ball to your teammate who makes the spike. Focusing your energy on the task at hand will keep your mind sharp and help block out distractions.

Maybe you have never experienced a playoff game before or have had very little exposure. Many “don’t know what to expect and they don’t know how to respond” (Halliwell, 2004). How do you prepare if you’ve never had experience? Watching video clips of experienced performers, preferably of your same skill level, and using imagery techniques can help you “get extra practice in.” Studies have shown that just by using imagery, neural pathways in the brain associated with your sport become more “grooved” and essentially lead to better performance. Another strategy to help give you confidence is taking time to think back to where you played your best. Knowing that you have performed at a high level before gives you confidence that you can do it again. If you are an experienced athlete, don’t forget to encourage your young and inexperienced teammates since it may be a new environment for them.

Stanley Cup winner and Hall of Fame player Raymond Bourque gave this advice, “Enjoy this great opportunity.” Sometimes you may forget why you play or love your sport. It is important to take a minute and think about this statement because passion is essentially why anyone plays the game–they enjoy it. Going into the playoff season with an open mind and a smile on your face is the best advice anyone can give. So, don’t forget to focus about your role on the team, use imagery to give you confidence, and enjoy the great opportunity you were given! Best of luck to all the student-athletes participating in playoff games!

Reference: Halliwell, W. (2004). Preparing Professional Hockey Players for Playoff Performance. Athletic Insight, 6(2), 25-33.

Many people say that there’s magic in the air during October baseball, but what really makes that “fall magic” happen? And what does it look like?

To first answer the question of what this fall magic looks like, consider Game 6 of the 2011 World Series, which from an outsider’s perspective went down in history as one of the greatest baseball games of all time. As Skip Schumacher (a Cardinals outfielder who was on the winning side of the game) put it, “This is the best game I’ve ever been a part of, ever seen.” The Texas Rangers may have been the only ones who did not see the game through the same “best game” lens that late October night. Up two runs and one strike-out away from winning their first ever championship – twice – the Rangers could not seal the deal. They had chances in the 9th and 10th innings to close the game, but the St. Louis Cardinals erased those multiple two-run leads and walked off in home run fashion in the bottom of the 11th. That’s fall magic.

The World Series – a.k.a. “The Fall Classic” – which involves the champion representatives from the American and National Leagues in Major League Baseball has long been titled America’s pastime. Although slow to the plate in comparison to the three other major league sports in the US, (pun intended) the MLB has instituted instant replay these days. Managers (or the umpire crew chief) may now issue a challenge during a game to review a variety of game time calls and situations. However, one of the things managers are not allowed to review is the home plate umpire’s call of balls and strikes, which undoubtedly has the greatest impact on how each game is played. The call of balls and strikes is just one of the things outside the control of this year’s Fall Classic participants, the Chicago Cubs and Cleveland Indians. Additional factors and distractions are endless (home field advantage, crowd noise, weather, the opposing pitcher, the manager’s decisions, etc.) and can all influence the final score. Moreover, all of these factors fall outside the control of the players. With both the Cubs and Indians waiting so many years for the opportunity to win the Fall Classic, tensions are high as is the susceptibility of the players to focus on factors outside of their control. We know that focusing on what is within their control (“controllable factors”) instead of what is not (“uncontrollable factors”), will likely have a positive influence on the ability of the players to regulate their emotions, and ultimately, their performance during the World Series.

To answer the original question of what makes “fall magic” happen, we should consider the importance of these controllable and uncontrollable factors. Looking back to Game 6 of the 2011 World Series, was the Rangers’ closing pitcher (who was one strike away from helping his team win its first ever championship) thinking about the ultimate outcome of the game (uncontrollable)? Was his focus perhaps shifted from what he was doing (controllable) to how fans or teammates would react to his potential game winning pitch (uncontrollable)? It’s very likely. When the Rangers were up again by 2 runs and 1 strike away from winning the World Series in the bottom of the 10th inning, the whole team had likely shifted their focus from what was within their control to those things outside of their control.

Although there are many factors that likely went into the Cardinals being able to come back and win Game 6 (and ultimately the World Series in Game 7), accounting for controllables and uncontrollables within the game was likely crucial to both teams’ performances. Replay or not, bad umpiring or not, freezing temperatures or not, one strike away from winning the championship or not, the Indians and Cubs will want to focus on what they can control in this year’s Fall Classic (such as their Attitude, Preparation, and Effort) to give themselves a better chance of performing at their best and creating that fall magic.

Play ball.