154 How Do I Go About Controlling The Controllables To Help My Sport Performance?

154 How Do I Go About Controlling The Controllables To Help My Sport Performance?

In this short solo episode, I discuss an important component of Mental Toughness – control. In sport, business and in everyday life it can be very easy to get distracted by external factors that are out of your control. I go on to use Andy Murray's gutsy recent performances at the Australian Open Tennis tournament to illustrate my points sharing an exercise to help you better understand how to go about controlling the controllables and be able to set yourself process goals.

Key Learnings

What factors could Andy Murray control in his tennis match against Roberto Bautista Agut?

Here are some examples; how he placed his focus, his attitude, tactics, body language, self talk, his pre-serve routines and communication with his team and spectators.

What factors were outside of Andy Murray's control?

His opponent's tactics, fitness and conditioning, skill level and decision making, scheduling of the match, temperature/weather conditions and umpire calls.

Make success all about the things inside your control and set process goals as a result.

Control the Controllables Handout

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Relevant Podcast Episodes

Ep144: Jon Watkins - Mental Strength: What You Can Learn About Resilience From The Special Forces

Ep135: David Charlton Gets Grilled By Grant Henderson

Ep130: David Charlton - How to Deal with Self-Criticism using Self Compassion – Part 2

Ep125: Jack Hicks-Flynn - How is Psychology used in Professional Football Clubs

Relevant Blogs

Blog: Focusing on the Process as a Team

Blog: Focus on the Process

Blog: Why You Should Stop Setting SMART Goals

Blog: Cricket Psychology Tips: Control the Controllables

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312 Dr John Perry: How Sport Coaches Influence Mental Toughness

312 Dr John Perry: How Sport Coaches Influence Mental Toughness

To end a recent series on the coach-athlete relationship, in this bonus episode of the Demystifying Mental Toughness Podcast, David Charlton is joined by Dr John Perry, Head of Department of PE and Sp...

3 Huhti 50min

311 Learning Orientation: When Coaches and Athletes Think Differently

311 Learning Orientation: When Coaches and Athletes Think Differently

In this episode David concludes the eight-part series exploring the coach–athlete relationship by focusing on a powerful concept within the Challenge pillar of the 4Cs model of Mental Toughness, learn...

27 Maalis 11min

310 Risk Orientation: When Coaches and Athletes Think Differently

310 Risk Orientation: When Coaches and Athletes Think Differently

Description Today, David Charlton explores another dynamic within the coach–athlete relationship: differences in risk orientation (a sub-measure of Mental Toughness).  He discusses a common scenario ...

20 Maalis 10min

309 Interpersonal Confidence: When Coaches and Athletes Think Differently

309 Interpersonal Confidence: When Coaches and Athletes Think Differently

In this episode of the Demystifying Mental Toughness Podcast, David Charlton explores an often overlooked aspect of confidence in sport, interpersonal confidence. He discussed a common dynamic seen in...

13 Maalis 8min

308 Confidence In Ability: When Coaches and Athletes Think Differently

308 Confidence In Ability: When Coaches and Athletes Think Differently

Today, David Charlton explores a powerful but often misunderstood dynamic in sport: the highly confident coach working with an athlete who lacks confidence in their ability. At first glance, this com...

6 Maalis 11min

307 Achievement Orientation: When Coaches and Athletes Think Differently

307 Achievement Orientation: When Coaches and Athletes Think Differently

In part 4 of this mini-series, David Charlton explores a challenging but common sport dynamic: the high achievement-oriented athlete working with a low achievement-oriented coach. The athlete is orga...

27 Helmi 10min

306 Goal Orientation: When Coaches and Athletes Think Differently

306 Goal Orientation: When Coaches and Athletes Think Differently

In this episode (part 3) of Demystifying Mental Toughness, David Charlton continues his solo series exploring the 4Cs of Mental Toughness through the coach–athlete relationship lens. The focus this w...

20 Helmi 12min

305 Emotional Control: When Coaches and Athletes Think Differently

305 Emotional Control: When Coaches and Athletes Think Differently

In this episode of Demystifying Mental Toughness, David Charlton continues in part two of his solo series exploring the 4Cs of Mental Toughness through the coach–athlete relationship lens. The focus ...

13 Helmi 18min

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