Get confident: 10-Minute Mental Toughness by Dr. Jason Selk

In the book “10-minute toughness” by Jason Selk, the importance of mental preparation for performance is highlighted through the story of Scott Spiezio, a baseball player for the St. Louis Cardinals. Spiezio used a mental routine, designed with the assistance of sport psychologist Selk, to stay calm and focused in high-pressure situations. This routine consists of three main components: a 15-second breath to control heart rate, a ‘mental movie’ to visualise success, and a performance statement to maintain focus. Selk’s approach, while intended primarily for athletes, offers universally applicable principles for anyone aiming to improve their performance in challenging situations. The core message is that mental preparation can be the key to success in high-pressure moments.