Podcast
Today We Dominate - Daily Podcast
Hosted by Nick Carita · EN
I'm Nick Carita, and I'm a certified Mental Performance Mastery Coach, and I'm here to help you TAKE YOUR PLACE in life! In this (close to) daily podcast, I'll be giving you mental performance and mental toughness tips that elite athletes and performers use to perform their best when it matters most. When you master your now, you'll dominate your future. TODAY. WE. DOMINATE!
18episodes
Episodes
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Foundations of Mental Performance - FOCUS ON PROCESS NOT OUTCOMES IN SPORTS
Mar 900:04:00Tap to summarizeLet the scoreboard take care of itself.Episode Summary:A lot of athletes focus on the scoreboard, the opponent, whether they'll win. Elite performers focus on execution. Learn what you can actually control and how to stay locked in on your process.Key Takeaways:Learn why focusing on outcomes prevents you from executingDiscover what you can actually control during competitionUnderstand how elite performers keep their attention on processKnow when to redirect your focus back to what you controlQ&A:Q: What do a lot of athletes focus on when they compete?A: The scoreboard, the opponent, whether they'll win. All things they can't control.Q: How do elite performers focus differently?A: They focus on execution, the next pitch, the next play, the next rep. Their attention stays on their process, not the outcome.Q: What happens when your focus is on outcomes?A: When your focus is on outcomes, winning, stats, what people think, you can't execute. Your brain is worrying about results instead of performing the task.Q: What happens when your focus is on process?A: When your focus is on process, see the ball, attack the zone, execute your assignment, you can actually perform.Q: What can you actually control during competition?A: You can control your effort, your focus, your response, your execution, being the best teammate, and this moment.Micro-FAQ:Q: What takes care of itself?A: The scoreboard takes care of itself when you take care of your process.Q: Where should you direct your attention?A: Direct your attention to what you can control. When you start thinking about outcomes, redirect to process.Q: What is the only thing that matters?A: Stay present. This pitch. This play. This rep. Nothing else matters.Q: What is noise?A: Everything else is noise.Your Challenge:This week, before every competition or practice, remind yourself: I control my effort, my focus, my response, and my execution. Everything else is noise. Stay locked in on your process and see what happens.-----------------------------------------------------------🚦 Download the Signal Lights Worksheet mentioned in this episode.🖥️ Go to my website and book a free 30-min call!
Transcribe →Foundations of Mental Performance - OWN YOUR PREPARATION
Mar 500:04:59Tap to summarizeElite performers don't wait for perfect conditions. They create them.Episode Summary:Awareness without action is useless. Owning your preparation means taking full responsibility for everything that gets you ready to perform: sleep, nutrition, recovery, conditioning, self-talk, breathing, and routines. Elite performers control what they can control and create the conditions they need instead of blaming external factors.Key Takeaways:Understand what owning your preparation means for elite performersLearn the basics you have 100% control overPick one area to own completely before adding anotherQ&A:Q: What does owning your preparation mean?A: Taking full responsibility for everything that gets you ready to perform: sleep, nutrition, recovery, conditioning, your self-talk, your breathing, your routines. All of it.Q: What do most athletes do when they underperform?A: They blame external factors. Bad sleep? Someone else's fault. Poor nutrition? Didn't have time. No mental routine? Never thought about it.Q: What do elite performers do differently?A: Elite performers own all of it. They don't wait for perfect conditions. They create them. They control what they can control and take full responsibility for their mental and physical state.Q: What are the basics you have 100% control over?A: Sleep, nutrition, routines, self-talk, and breathing.Q: How much sleep do you need?A: 8 hours minimum. Non-negotiable. Your body recovers when you sleep. No recovery, no performance.Micro-FAQ:Q: What is the difference between average and elite?A: The elite own their preparation.Q: What should you do with your nutrition?A: Fuel your body like it matters. Don't put junk in your body and expect elite performance. Have the necessary food in the house and the self-discipline needed to eat for what you have in front of you.Q: Why do you need routines?A: A pre-performance routine signals to your brain we're ready. A night time routine helps you slow down, recover, and fall asleep in the prime sleeping state.Q: What should you do when your self-talk goes negative?A: Notice when it goes negative. Redirect it. Control the voice in your head.Q: What should you do when pressure hits?A: Breathe. Deep breath in, slow breath out. Calms your nervous system.Your Challenge:This week, pick one thing you know impacts your performance. Sleep, nutrition, self-talk, breathing, routines. Pick one. Take full ownership of it. No excuses. No blaming external factors. Just own it and see what changes.-----------------------------------------------------------🚦 Download the Signal Lights Worksheet mentioned in this episode.🖥️ Go to my website and book a free 30-min call!
Transcribe →Foundations of Peak Performance - AWARENESS
Feb 2600:04:18Tap to summarizeYou can't fix what you can't see. Most athletes are performing blind and wondering why they can't get better.Episode SummaryAwareness (SEE) is the foundation of the my Locked In Framework, the five-layer system that separates elite performers from everyone else. Self-awareness means knowing your triggers, your ideal performance state, when you're off, and what impacts your performance so you can make better decisions in the moment.Key TakeawaysUnderstand what SEE is and why elite performers know their patternsLearn three questions to build self-awarenessNotice what's happening inside you after every practice and gameQ&AQ: What is SEE in the Locked In Framework?A: SEE is self-awareness. It's knowing yourself, your triggers, your ideal performance state, when you're off, and what actually impacts your performance.Q: Why do most athletes wonder why they're tight or overthinking in games?A: They never took the time to actually see what's happening inside them. They think they know themselves but don't understand their patterns.Q: What do elite performers know that others don't?A: Elite performers know their patterns. They know what makes them perform at their best, what throws them off, and the warning signs when they're slipping.Q: Why does SEE matter for performance?A: If you don't know what your ideal performance state feels like, you can't get back to it when you're off. SEE gives you the awareness to make adjustments in real time instead of guessing.Q: What are the three questions to build self-awareness?A: When am I at my best? When am I off? What impacts my performance?Micro-FAQQ: What is the Locked In Framework?A: The five-layer system that separates elite performers from everyone else.Q: What happens if you don't recognize when you're slipping into red light?A: You can't catch yourself before it's too late.Q: What should you write down after practice or games?A: How did I feel? What was my focus like? What threw me off?Q: What comes after SEE in the Locked In Framework?A: OWN, what you do with that awareness.Your ChallengeThis week, after every practice or game, write down three things: How did I feel? What was my focus like? What threw me off? That's it. Just notice. Build your self-awareness by paying attention to what's actually happening inside you.-----------------------------------------------------------🚦 Download the Signal Lights Worksheet mentioned in this episode.🖥️ Go to my website and book a free 30-min call!
Transcribe →How to Flush Your Mistakes and Move On
Feb 1100:02:11Tap to summarizeEpisode Summary:Elite performers have short memories. Average players let one mistake snowball into disaster. Learn the Flush It technique from Ken Ravizza, the quickest and easiest way to let go of mistakes and move on to the next play.Key Takeaways: Discover the difference between elite performers and average players when it comes to mistakesLearn Ken Ravizza's quickest and easiest way to flush mistakesUse the Flush It technique whether you're in the middle of a game or between playsStop letting mistakes pile up on your back until you can't perform at allMove on to the next play after every mistakeQ&A: Q: What happens when you can't let go of a mistake during a game?A: If you're still thinking about an error during your next at bat or the next inning, your performance will not be up to the standard you expect it to be.Q: What is the difference between elite performers and average players when it comes to mistakes?A: Elite performers have a short memory. Average players let one mistake snowball into a disaster. The difference is not talent, it is the ability to flush it and move on.Q: What did Ken Ravizza say about mistakes you can't let go?A: Ken Ravizza, one of the most influential sports psychologists in baseball, used to say if you can't let a mistake go, it will pile up on your back until you can't perform at all.Q: How do you use the Flush It technique?A: Imagine a toilet in front of you. Mentally take that mistake, throw it in the toilet, and say flush as you watch it go down.Q: When can you use the Flush It technique?A: Whether you're in the middle of a game or between plays, you can do this.Micro-FAQ: Q: What is E+R=O?A: Event plus response equals outcome. How you respond to an event can dictate the outcome.Q: Why does one mistake ruin your whole game?A: Not because of the mistake, because you can't let it go.Q: What should you do after you make a mistake?A: Flush it. Throw it in the toilet, watch it go down, and move on to the next play.Q: How quickly can you flush a mistake?A: The Flush It technique is the quickest and easiest way.Your Challenge: The next time you make a mistake, flush it. Throw it in the toilet, watch it go down, and move on to the next play. That's it. Now, step up, lock in, and make today count. If you master your present, you will dominate your future. Today we dominate.-----------------------------------------------------------🚦 Download the Signal Lights Worksheet mentioned in this episode.🖥️ Go to my website and book a free 30-min call!
Transcribe →Stop Predicting Your Defeat
Feb 1000:04:06Tap to summarizeEpisode Summary:Most athletes defeat themselves by predicting failure before it happens. Sports psychology research shows you have two types of self-talk: spontaneous negative thoughts and strategic cue words you can train to automatically replace them.Key Takeaways:Stop fortune-telling your own failure before the event even happensLearn the difference between spontaneous self-talk and strategic self-talkReplace predictions of defeat with what you can control right nowTrain your brain to automatically redirect from negative thoughts to process focusBuild the habit of asking one question when you catch yourself predicting failureQ&A:Q: What happens when you predict your defeat before competing?A: Your brain believes what you tell it. You start playing not to lose instead of playing to win, your body tenses up, and you defeat yourself before the pitch is even thrown.Q: What are the two types of self-talk in sports psychology research?A: Spontaneous self-talk, the automatic thoughts that just happen and are usually negative under pressure, and strategic self-talk, intentional cue words you practice and deploy.Q: Can you stop spontaneous negative thoughts from happening?A: No, you cannot stop spontaneous negative thoughts. But you can train strategic self-talk to automatically replace them.Q: What question should you ask when you catch yourself predicting defeat?A: What can I control right now? Not the outcome or whether you will succeed or fail, but what you can control in this exact moment.Q: How does strategic self-talk become automatic?A: The more you practice replacing predictions with what you can control, the more automatic it becomes.Micro-FAQ:Q: What is spontaneous self-talk?A: Automatic thoughts that just happen, usually negative under pressure.Q: What is strategic self-talk?A: Intentional cue words you practice and deploy to replace negative thoughts.Q: What should a pitcher focus on when predicting defeat?A: Attack the zone, what you can control right now.Q: What should a batter focus on when predicting failure?A: See this pitch, what you can control in this exact moment.Your Challenge:This week, catch yourself once when you're predicting defeat. Stop the thought. Ask: what can I control right now? Then focus on that. One time. That's it. Start building the habit of redirecting your brain from prediction to control.-----------------------------------------------------------🖥️ Go to my website and book a free 30-min call!
Transcribe →How Athletes Can Control Their Performance (Signal Lights Worksheet)
Feb 900:03:51Tap to summarizeEpisode Summary: Learn the Signal Lights framework to identify when your mental state is slipping before it tanks your performance. Ken Ravizza said if you can't control yourself, you can't control your performance. This system shows you exactly where you are mentally.Key TakeawaysRecognize when your response is heading in the wrong direction before you lose controlUse four specific areas to track your mental state in real timeIdentify your green, yellow, and red light behaviors to stay in peak performance mindsetCatch yourself slipping from focused and composed to out of controlQ&AQ: What are signal lights in mental performance?A: Signal lights are your red, yellow, and green light mindsets that show whether you're calm and in control (green), starting to lose focus (yellow), or completely out of control (red).Q: What are the four areas that tell you where you are mentally?A: Body language, focus, self-talk, and physical feelings. Each area shows different signals in green, yellow, and red light mindsets.Q: What does a green light mindset look like?A: Green light means you're calm, collected, focused, and in control of your performance. Your body language is big, shoulders back, head high.Q: What is a yellow light mindset?A: Yellow light means you're starting to lose control, beginning to react emotionally and losing focus.Q: How do you know when you're in a red light mindset?A: Red light means you're out of control, no longer focused or composed. Your shoulders are hunched forward, head down, and your self-talk admits defeat.Q: Why did Ken Ravizza say signal lights matter?A: Ken Ravizza, one of the pioneers in sports psychology for baseball, said if you can't control yourself, you can't control your performance. Signal lights help you control yourself.Micro-FAQQ: How do signal lights connect to E+R=O?A: Your response to a negative event can make or break your outcome. Signal lights help you know when your response is heading in the wrong direction.Q: What's an example of red light self-talk?A: Red light self-talk admits defeat: "I can't hit the ball today. I can't throw a pitch to save my life."Q: Where can I get the Signal Lights worksheet?A: Download the free Signal Lights worksheet from the link in the episode description.Your ChallengeIf you can't control yourself, you can't control your performance. Download the free Signal Lights worksheet, fill it out, know your lights, and get ahead of the competition.-----------------------------------------------------------🚦 Download the Signal Lights Worksheet mentioned in this episode.🖥️ Go to my website and book a free 30-min call!
Transcribe →E + R = O
Feb 600:01:53Tap to summarizeEpisode Summary:In athletics and in life, it is not about what happened to you, but how you respond to an event that determines your outcome. Learn the E + R = O formula and discover why your response-ability is your responsibility.Key Takeaways:Event + Response = OutcomeHow one missed shot can cost your team more points when you respond emotionallyYour response-ability is your responsibilityYou can't control the event, but you can control how you respond to the eventQ&A:Q: What does E + R = O stand for?A: Event + Response = Outcome. In athletics and in life, it is not about what happened to you, but how you respond to an event that determines your outcome.Q: What is the basketball example used in this episode?A: If you are a basketball player and you miss a shot, you are not happy. The other team rebounds and transitions down the court, but you are still angry. Your head is down, you are angry, and you do not give your full effort to help defend in the transition, and the other team hits a three pointer. Not only did you cost your team two or three points on your attempt, but you cost your team three more points on the other end. You just cost your team 5-6 points because you allowed your response to your missed shot to take you out of the present moment.Q: What is the blunt truth about response-ability?A: Your response-ability is your responsibility. How you react and what you do next is your responsibility.Micro-FAQ:Q: Does it matter what happened to you?A: In athletics and in life, it is not about what happened to you, but how you respond to an event that determines your outcome.Q: Can you control events?A: You cannot control the events that happen to you.Q: Can you control your response?A: Yes, you can control your response, and your response determines your outcome.Q: What happens when you respond emotionally?A: When you respond emotionally, you can take yourself out of the present moment and negatively impact your outcome.Your Challenge:Remember that your response-ability is your responsibility. How you react and what you do next is your responsibility. You cannot control the events that happen to you, but you can control your response. And your response determines your outcome.-----------------------------------------------------------🖥️ Go to my website and book a free 30-min call!
Transcribe →Control the Controllables
Feb 500:03:20Tap to summarizeEpisode Summary:There are only two things you can control in your life, and most people care way too much about things outside of their control. Learn what you can and cannot control, and get an action step to direct your energy towards what is in your control.Key Takeaways:The two things you can control: your thoughts and your actionsExamples of things coaches and athletes become emotional about that are outside their control in baseballWhat is in your control versus out of your control in baseball and lifeAn action step using paper to identify what is in your control and cross out what is notQ&A:Q: What are the only two things we can control?A: Our thoughts and our actions. You cannot control the first thought that pops into your head, but you can control whether you believe it, dwell on it, or let it go. You can control where your thoughts lead and whether your mind goes off the rails or stays calm and collected. You can control the effort you give in a day, what you eat, and what you do.Q: What is the big problem we all face when it comes to control?A: We care way too much about the things that are outside of our control and do not do the things that are in our control.Q: What are examples of things out of your control in baseball?A: How the weather is not ideal, how the umpire has a larger strike zone than you like, how the other dugout is taunting you, or even winning.Q: What are examples of things in your control in baseball?A: How well you practiced, the effort you gave in practice and warm ups, your pre-game routines, how you controlled your mindset throughout the game, and how good of a teammate or coach you were during the game.Q: What should you ask yourself in any situation?A: What is in my control in this situation? If it is out of your control, direct your energy towards what is in your control.Micro-FAQ:Q: Can you control the first thought that pops into your head?A: No, but you can control whether you believe it, dwell on it, or let it go.Q: Can you control winning?A: No, winning is out of your control.Q: Can you control your effort in practice?A: Yes, effort is in your control.Q: What do you do with things out of your control?A: Direct your energy towards what is in your control.Your Challenge:When you come upon a situation that is causing you trouble, take out a piece of paper and put a line down the middle. On the left side, label the column out of my control and the right column in my control. Write it all out. When you are finished, cross out the left column and start doing the things in the right column that you can do to influence or solve the situation. From here on out, always remind yourself, I can only control what I can control.-----------------------------------------------------------🖥️ Go to my website and book a free 30-min call!
Transcribe →