If you look at any sport team, you will likely find many athletes that incorporate superstitions into their pre-game routines. Michael Jordan wore his University of North Carolina shorts under his uniform in every game of his professional career, insisting that they brought him luck. As a five-time MVP and six-time NBA Champion, it seems there may have been some method to his madness. Crossing borders onto the ice rink, Patrick Roy, one of the best goalies in NHL history, would skate backward toward his net and turn around at the last minute before every game. He believed this would “shrink the net”. (If that’s not interesting enough, he would talk to his goal posts and thank them when the puck would ring off them!) New York Mets reliever Turk Wendell would brush his teeth in between every inning and requested a contract of $9,999,999.99 to compliment his uniform number 99. So what is the real story behind superstitions? Why do they develop? And the biggest question: do they help?

How do Superstitions Start?

Superstitions are generally developed in retrospect when athletes begin to correlate performance with unrelated events/actions during the day. When an athlete performs particularly well (or conversely, when they perform poorly) they may look back at their day and point to specific events that could have caused the outlier performance. This can be anything from a song they heard to the type of undergarments they were wearing. It is not unusual to see superstitions that involve something with little, if any, connection to performance. Things like a haircut or shaving ones legs become carefully planned out to either “help” or avoid “hurting” performance. When athletes create this “cause and effect” between events and performance they chalk up their best performances to the events preceding the competition, and try to recreate it before competition. And you guessed it; they avoid any events that happened before terrible performances.

The Downfalls of Superstitions

While many superstitions are harmless, getting too consumed by them may cause problems in preparing. When developed superstitions begin to become all-consuming and athletes “need” them to be mentally prepared it can become stressful and produce fear and anxiety. An athlete may forget to recreate the superstition or not get to it before competition and lead themselves to believe that the way they perform is then out of their control. Giving power to these events/things can be very dangerous. Severe obsessions with superstitions can start to look like OCD (Obsessive Compulsive Disorder) and can mentally block an athlete’s ability to perform, when in reality the superstition cannot change the outcome of competition. The way an athlete prepares, and later performs, is almost entirely in their control. Outside factors such as weather and time delays may present challenges, but it is the athlete themselves who can work through that adversity and push themselves to reach optimal perform.

The Benefits of Superstitions

When superstitions are simply habits, quirks, or pregame routines they can actually be beneficial for some athletes. Having small things that are incorporated into preparation for competition can give an athlete a sense of control and confidence. Superstitions such as eating a good meal before a game, warming up the same, or listening to a favorite song can get your mind focused and remind your body that you are preparing for competition. You may have heard the phrase that humans are “creatures of habit” and as long as the habits are healthy, who is to say they won’t help you perform better? In fact, psychology has shown over and over that if you believe a specific action or behavior will help you perform better, then you probably will perform better! This is commonly known as the placebo effect. Sport psychology encourages the use of mental preparation strategies such as visualization and imagery to help athletes prepare mentally for competition. NFL quarterback Russell Wilson uses these techniques along with mindfulness to bring his game to the next level. Zack Parise of the Minnesota Wild uses visualization before every NHL game. By imagining yourself in a high competition setting, and performing successfully, you are preparing not only your mind for competition, but your body as well.

So can superstitions really be lucky? Depending on the type of superstition and dependence on it, it seems that things that stimulate mental preparation can increase performance. Outside of that… never washing your lucky socks cannot make or break your performance, unless you believe it can. It certainly will however make for a smelly locker. You need to step back and assess what meaning the superstition has in connection with your performance. And if that meaning can propel you to the top of your game then by all means use it to your advantage. Just remember that Louis Pasteur once said “Fortune favors the prepared mind.” So prepare properly, and you will get predictable performance. Strong mental preparation will provide you the luck you are searching for.

Janus: the Roman God of beginnings and transitions. The double-faced God looks in opposite directions; toward the past and also toward the future. The month of January has been named in remnant of this Roman God, representing the doorway into a new year. As 2015 approaches, we can take time to use Janus as a guide to look both at the past year and what the New Year has in store for us.

The beginning of the New Year is a time for fresh starts, new creations and a chance to begin again. The importance of looking forward to what lies ahead in the upcoming year and what may rise within you, your sport, your relationships and your hopes is something to spend time cultivating. Take time to set daily, weekly and monthly goals for the year that help move you in the direction of what it is ultimately important to you. To help fuel you, remember to let your values guide your goals. Here are three keys questions to ask yourself when developing your goals:

• What is my passion for doing this activity?
• Why is this important to me?
• What am I willing to commit to (emotionally/physically) in order to achieve my goals?

Janus has two-faces; he sees both directions, looking not only toward the future but also at past events. January is also a time to reflect back on the previous year and see the progression of how the past has influenced and shaped who you are today as an athlete. Here are several reflection questions to spend time answering:

• What accomplishments and areas have I excelled at within the past year?
• Are there specific elements within my sport that I would like to grow or improve?
• Which of those areas are within my control and can I let go of those that were not within my control?

Most importantly, we must not forget to take a second to simply just be in the moment we are in, savoring our current surroundings and situations. Become aware of yourself, your successes, mistakes, hopes, what scares you, your dreams… Take five minutes to create a safe space for where you are in this time without judgment and allow yourself to just be. Within that moment, can you discover one morsel of gratitude for yourself, someone else or something within your life?

Let Janus be the light to shine on the beginning of your January 2015 with reflection of your 2014, time to be present with yourself and your gratitude, as well as hope for what is to come for a prosperous upcoming year!

Happy New Year from Premier Sport Psychology!

How should I prepare mentally for a game?

While there are techniques and suggestions for mental preparation, the biggest thing to remember is that the best mental preparation for any game will come from both trusting your physical training and being aware of what it is you do mentally when you perform at your best. Mental preparation for a game will vary by the individual. For example, one athlete may prepare best by listening to music on their own and conversing with others minimally before a game, on the other hand another athlete may need to talk and interact with others to prepare, neither approach is right nor wrong. The trick is to key in on what works on an individual level, and channel your preparation through that. That being said, here are a few preparations strategies to try and see if they work for you:

Mindful Behavior: Mindful behavior has been shown to significantly increase athlete’s performance. Before a game your brain can be going in a million different directions, and what mindfulness does is center your attention on the immediate moment without judging the moment as “good” or “bad.” When we do this, we allow ourselves to channel our energy into our performance and take it moment to moment and be less critical of ourselves while competing. We are less distracted and more focused.

Imagery & Self-Talk: Before a game try closing your eyes and watch yourself on a highlight reel. See yourself being successful in all facets of your sport competing exactly how you want to. Any time a negative thought seeps in, notice it and let it pass. Replay those positive thoughts over in your head to help build your confidence. Focus on what you do well. Your self-talk tells you whether you can or cannot do something, and the effect it has on your actual performance is profound.

Stay Focused on the Process & the Controllables: A lot of athletes get caught up in thinking about the outcome of the game before they go out to compete (e.g., score, win/loss, will they make the line-up, how will I play, what will my time be, etc.?) rather than focusing on the PROCESS of performing well….all the how-to parts of playing a great game! (e.g., stay relaxed, confident play, good communication on the field, aggressive start, hold my form, quick feet, etc.) We know that athletes who focus on the process and let the outcome take care of itself, actually perform better. Also, try not to get sucked into worrying about the uncontrollable aspects of the game, such as the weather, refs calls, opponents’ skill level, or coach’s decisions. Rather, before and during a game, zone in on what you can control such as your attitude, effort, preparation, and mindset.