Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma
In a Nutshell
Dr. Lenny Wiersma explains building mental toughness through visualization (10-min daily sessions for confidence, coping with failure, familiarization; include emotions/senses), effective self-talk (use second/third-person for psychological distancing, focus on functionality over positivity), and robust belief (distinguish from fleeting confidence via reflections like 3-2-1 journaling and "confidence jars" to counter recency bias). Embrace discomfort without expecting comfort, regulate emotions by labeling and responding thoughtfully, and use tools like HRV biofeedback breathing (4-in-6-out) and cues for in-moment resets. Extreme athletes teach risk regulation, running fear to its end, and betting on preparation over motivation for peak performance under pressure.
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The science and practice of enhancing human performance for sport, play, and life. Dr. Andy Galpin, professor, scientist, and executive director of the human performance center at Parker University, speaks with Dr. Lenny Wiersma, director of sports and performance psychology for the Olympic sports teams at the University of California, Berkeley. Learn tactics and tools to perform at your best mentally, including science of confidence, self-talk, and visualization.
Alex Honnold climbed a skyscraper, physically easy but psychologically challenging. Everyone sees the same things but perceives and feels differently. Extreme sport athletes only proceed if 100% yes; otherwise 100% no due to psychology of risk. Consequence of mistake is death for all, but risk tolerance differs. Honnold builds phenomenal confidence over time; spent a year on stretching routine for a 3-second leg move on El Cap. Most humans have capability for great things but few invest fully.
His focus is superhuman amid distractions like people filming through windows. Performance of a lifetime: eloquent, composed, even having fun, standing at ledge looking down. Joy is a big motivator. 100% certainty he would succeed. Study extreme sports for lessons applicable to all.
Misnomer: Alex Honnold doesn't feel fear due to depressed amygdala function on fMRI, minimizing fear response. This dehumanizes and is academically untrue.
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