MINDSET Self-Knowledge - Self-talk - Beliefs, mindset Perspective - “controlling the controllables" - Can only affect your own actions (choose them logically not emotionally). - Float tanks – visualisation and deep focus. Process Driven - obsession over process of improvement not the outcome. - Release yourself from the outcome - Ease up, push harder, stay the same…. three simple options Presence - Mental Reset Button - being in the moment, maintaining a flow state, ignoring the irrelevant and focusing on now. - Increase intensity tolerance - Regaining presence; associate a tactile, audible or mental cue to refocus attention. - Chalkboard? STRATEGIES Goal Setting - Set overarching concept of who I want to be. - Then smaller goals on develop skill set and mindset necessary to achieve. Physical Priming - Daily physical priming – breathing techniques, good sleep, nutrition, mindfulness. Imagination Supremacy - Running through best possible scenario of each possible event. - Give attention to what could go wrong and correct it mentally to adjust to ideal outcome. - Primes subconsciousness for success. Self-Talk - 1RM; Hype to maximise neuronal recruitment but not over arousal. “I’m the man” etc. - Lactic Threshold; simple cues. “knees to chest”. Not outcome but in the now. - Endurance; small goals – doesn’t overwhelm with magnitude of whole task + disassociation. TECHNIQUES Mental Reset Button - Physical action when you lose concentration during mindfulness exercises. - Trigger calm and presence. Visualisation - Macro; Bigger the better – emotions, five senses etc. - Micro; burn into minds eye certain workouts, actions etc. Win Counting - Remind yourself of everything that went well today. - Focus on what you have achieved, not what you haven’t. Pain is inevitable, suffering is optional. Can’t evolve as a person without testing yourself, experiencing adversity. 1. Serve with 2CDO - Communion - Premier unit in the ADF. - Every interaction with serving members has been extremely positive. - I want to try and contribute to that. - Greater opportunities to get involved with world events for Aus. - Continue to lead / PL COMD 2. Continue to grow as a professional – Development + Competency - See my career going sideways as an ARA CAPT. - 2CDO will be busy and demanding but at least will have purpose. - Continue to grow a skillset rather than do things I know every day. 3. Personally - One locality. Works well for Ally. - Closer to friends and family. - Travel - Beach. We expect to lead and be led. In the absence of orders, I will take charge, lead my teammates and accomplish the mission. I lead by example in all situations. I will never quit. I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight. We demand discipline. We expect innovation. The lives of my teammates and the success of our mission depend on me - my technical skill, tactical proficiency, and attention to detail. My training is never complete. We train for war and fight to win. I stand ready to bring the full spectrum of combat power to bear in order to achieve my mission and the goals established by my country. The execution of my duties will be swift and violent when required yet guided by the very principles that I serve to defend.
