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The “Bronze Medal Mindset” (and 4 More Surprising Habits From Olympians)

By Stitcher

In this episode of The Mel Robbins Podcast, Robbins dives into the habits and mindsets of top athletes like Olympians and Paralympians. She explores the power of mental rehearsal techniques to prime the brain for success, and introduces the "bronze medal mindset" - focusing on gratitude for one's achievements rather than dwelling on what could have been.

Robbins also delves into the courage required to prioritize personal well-being, even in the face of immense pressure, as exemplified by Simone Biles. The discussion emphasizes the importance of gaining clarity on one's authentic desires—versus societal expectations—through methods like the "five whys" to foster fulfillment and peak performance.

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The “Bronze Medal Mindset” (and 4 More Surprising Habits From Olympians)

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The “Bronze Medal Mindset” (and 4 More Surprising Habits From Olympians)

1-Page Summary

The Power of Visualization and Mental Rehearsal

Olympians like gymnast Steve Netaroski leverage visualization and mental rehearsal techniques, focusing on feeling the kinesthetic sensations rather than just the visual outcomes. As Mel Robbins explains, this allows athletes to encode movement patterns into procedural memory and activates the same brain regions as physical performance, essentially priming the brain.

The Bronze Medal Mindset

Robbins introduces the "bronze medal mindset" - bronze medalists feel gratitude for their accomplishment, contrasting silver medalists who often dwell on not achieving gold. She encourages adopting this mindset of comparing downward to one's progress, rather than upward to those "better," avoiding unproductive comparisons that breed dissatisfaction.

Courage to Quit for Wellbeing

Simone Biles exemplified courage in withdrawing from Olympic events to prioritize her mental health, despite immense pressure. As Robbins states, sometimes quitting is brave when necessary for one's wellbeing, not a weakness. Biles' commitment to therapy highlighted the importance of addressing mental struggles for peak performance.

Clarity of Goals and Desires

Olympic and Paralympic athletes demonstrate laser focus on their specific goals. Robbins emphasizes that even broad desires like "learning" can provide direction, seen with Paralympian Famita Iambeku. Gaining clarity on authentic wants, rather than societal expectations, is key to fulfillment. Methods like the "five whys" can help uncover deepest desires.

1-Page Summary

Additional Materials

Counterarguments

  • While visualization and mental rehearsal are beneficial, they cannot replace the value of physical practice and may not be as effective for everyone, depending on individual learning and cognitive styles.
  • The "bronze medal mindset" might not be universally applicable; some individuals may find that striving for gold and comparing upward motivates them more effectively.
  • Prioritizing mental health is important, but quitting may not always be the most courageous or appropriate action; sometimes, perseverance through challenges is also a form of bravery.
  • While addressing mental struggles is important, it is not the only factor in achieving peak performance; physical health, technical skill, and external circumstances also play significant roles.
  • A laser focus on specific goals can lead to success, but it might also result in a lack of balance in life, potentially leading to burnout or a narrow perspective.
  • Clarity on authentic desires is important, but it is also necessary to consider practical constraints and responsibilities; not all desires can or should be pursued.
  • The "five whys" technique can be helpful, but it may not always lead to the true root of one's desires and can sometimes oversimplify complex motivations.

Actionables

  • You can enhance your daily routine by incorporating visualization exercises before starting complex tasks, imagining yourself completing them successfully to build confidence and mental preparedness.
    • Start by choosing a task you find challenging. Close your eyes and vividly picture each step you will take to complete it, focusing on the sensations and emotions you'll experience. Do this for five minutes before beginning the actual task to create a mental blueprint for success.
  • Create a gratitude jar to cultivate a "bronze medal mindset" in your everyday achievements, fostering a sense of appreciation for your progress.
    • Write down something you're grateful for each day on a small piece of paper and drop it into a jar. On days when you're feeling less accomplished, read a few notes from the jar to remind yourself of the progress you've made and the obstacles you've overcome.
  • Develop a personal focus mantra to sharpen your concentration on goals, drawing inspiration from the dedication of Olympic athletes.
    • Identify a specific goal you're working towards and create a short, powerful statement that encapsulates your commitment to it. Repeat this mantra during moments of distraction or when starting your day to align your focus with your intentions, similar to how an athlete centers their mind before a competition.

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The “Bronze Medal Mindset” (and 4 More Surprising Habits From Olympians)

The power of visualization and mental rehearsal

Visualization and mental rehearsal are powerful tools for athletes, and Olympians like Steve Netaroski use these techniques to prepare for competition with remarkable results.

Olympians like Steve Netaroski leverage visualization and mental rehearsal to prepare for competition

Steve Netaroski, a member of the men's gymnastics team, was spotted leveraging visualization techniques as a part of his preparation strategy, demonstrating the power of mental rehearsal.

Visualization is not about visualizing the outcome, but rather feeling oneself going through the step-by-step process

What sets apart Steve's visualization practice is his emphasis on the kinesthetic aspect—feeling the movements and sensations—rather than the visual outcome. As Mel Robbins clarifies, visualization is not necessarily about seeing the perfect routine in the mind's eye, but rather it's about feeling oneself executing each movement precisely as intended.

By mentally rehearsing the movements and sensations, Olympians are able to encode the patterns in their procedural memory, allowing them to perform better

Robbins explains that athletes like Steve mentally rehearse their routines to such an extent that the movements become embedded in their procedural memory. This kind of memory is formed when a task is repeated until it becomes automatic, just like writing with a pen or pouring a glass of water. Robbins uses Steve as an example, noting that he has rehearsed his pommel horse routine so often that it's second nature to him, even with vision impairments.

Visualization activates the same brain regions as physical performance, socializing the mind to take the necessary actions

This process of mental rehearsal doesn't just help store the routine in memory; it also activates the same brain regions as the actual physical pe ...

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The power of visualization and mental rehearsal

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Counterarguments

  • While visualization and mental rehearsal are beneficial, they cannot replace the physical practice and muscle conditioning required for athletic performance.
  • The effectiveness of visualization may vary from person to person, and some athletes might not experience the same level of benefit as others.
  • Over-reliance on mental rehearsal could potentially lead to underestimating the unpredictability of actual competitive environments.
  • The claim that visualization activates the same brain regions as physical performance might be an oversimplification, as the intensity and scope of brain activation can differ between imagining an action and performing it.
  • The process of encoding movements into procedural memory through mental rehearsal alone may not account for the adaptability required in dynamic and unpredictable competitive situations.
  • Ther ...

Actionables

  • You can enhance your daily routine by incorporating visualization into your morning or evening rituals. Start by choosing a skill or task you want to improve, such as public speaking, cooking, or even a simple exercise like jogging. Spend 5-10 minutes each day closing your eyes and vividly imagining yourself performing the task. Focus on the sensations, movements, and emotions you would experience. For example, if you're visualizing a speech, feel the podium under your hands, hear the sound of your voice echoing in the room, and experience the confidence as you deliver each word.
  • Create a "visualization journal" to track your progress and refine your mental rehearsal techniques. After each visualization session, jot down what went well, what felt off, and any new sensations or movements you want to incorporate next time. This could be as simple as noting that you felt more balanced during a mental run or that you need to work on the pacing of your imagined speech. Reviewing your journal entries can help you identify patterns and areas for improvement.
  • Pair physical p ...

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The “Bronze Medal Mindset” (and 4 More Surprising Habits From Olympians)

The value of a bronze medal mindset vs. constant comparison

Mel Robbins introduces the audience to the concept of the "bronze medal mindset," explaining that this approach is part of the surprising habits of Olympians that can significantly impact our lives when integrated positively.

Silver medalists are often less happy than bronze medalists because they compare themselves to the gold medalist, focusing on what they didn't achieve

Jeff Hayden, who was initially pleased with his progress after climbing from an entry-level position to a supervisor, experienced a decline in satisfaction when he found out a less cooperative, lazier supervisor made more money than him. Robbins draws a comparison between Hayden's feelings and silver medalists on the podium who dwell on missing the gold, leading to diminished happiness.

Comparison to those who are "better" leads to dissatisfaction and an inability to appreciate one's own accomplishments

This dissatisfaction is attributed to "upward comparison," a process where comparing oneself with those perceived to be in a superior position can overshadow one's achievements. Silver medalists are often victim to this mindset, which can tarnish the value of their silver medal because of the proximity to the gold.

The bronze medalist mindset involves comparing downward, focusing on the progress made and gratitude for being on the podium at all

In contrast, Robbins explains that bronze medalists generally feel ecstatic just to be on the podium. This sense of gratitude leads them to compare favorably with those who didn't place at all, allowing them to cherish the success they've achieved.

Adopting a bronze medalist mindset all ...

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The value of a bronze medal mindset vs. constant comparison

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Clarifications

  • Upward comparison involves comparing oneself to those perceived as superior, often leading to feelings of inadequacy. Downward comparison, on the other hand, involves comparing oneself to those perceived as inferior, which can boost feelings of gratitude and satisfaction. These concepts are often used to explain how different perspectives in comparison can impact one's sense of achievement and happiness.
  • The "bronze medal mindset" is about focusing on your progress and being grateful for your achievements without comparing yourself to those who have achieved more. It involves appreciating your own journey and efforts, rather than getting caught up in comparisons that can lead to dissatisfaction. By adopting this mindset, you can stay motivated, happy with your progress, and maintain a sense of fulfillment in your accomplishments. It encourages a positive outlook that values personal growth and celebrates being on the podium, regardless of where you stand in comparison to others.
  • Jeff Hayden's experience of feeling dissatisfied upon learning about a less deserving colleague earning more money is likened to silver medalists who focus on missing the gold medal, leading to decreased happiness. Both scenarios illustrate the negative impact of comparing oneself to those perceived as superior, which can overshadow personal achievements and diminish satisfaction. This comparison to individuals seen as "better" can breed discontent and hinder one's ability to appreciate their own progress and successes. The contrast highlights the importance of adopting a mindset that focuses on personal growth and gratitude rather t ...

Counterarguments

  • The bronze medal mindset might lead to complacency, as individuals may not push themselves to achieve their highest potential if they are too content with lower achievements.
  • Constant comparison is not inherently negative; it can be a source of motivation and a benchmark for setting higher goals.
  • The concept of happiness being tied to medal rankings oversimplifies the complex emotions and personal satisfaction athletes may experience.
  • The idea that silver medalists are less happy than bronze medalists is an overgeneralization and may not hold true for all individuals or in all contexts.
  • Focusing only on downward comparison could potentially ignore the benefits of learning from those who have achieved more, which can be a valuable tool for personal and professional growth.
  • The bronze medal mindset may not be applicable or beneficial in highly competitive fields where constant improvement and comparison with the bes ...

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The “Bronze Medal Mindset” (and 4 More Surprising Habits From Olympians)

The courage to quit when necessary for one's wellbeing

Simone Biles, heralded as one of the greatest gymnasts, underscored the importance of prioritizing personal wellbeing through her courageous decision to withdraw from Olympic events due to mental health concerns.

Simone Biles demonstrated the bravery to withdraw from Olympic events due to mental health concerns

Biles' decision to prioritize her mental and physical health, despite immense pressure and criticism, exemplifies true courage

Simone Biles, the most decorated U.S. gymnast in history, faced immense pressure to triumph again at the Tokyo Olympics after her all-around gold medal win in 2016. However, during the 2021 Olympics team competition warmups, Biles confronted difficulties with moves she had typically executed flawlessly, signaling underlying issues and ultimately leading to her decision to withdraw. Despite negative feedback and accusations of weakness, Robbins emphasizes that quitting, when deemed necessary, is not an act of fear but one of bravery.

Quitting or withdrawing can take remarkable strength when it is the right decision, rather than running away out of fear

Robbins interprets Biles' withdrawal not as a retreat but as an exemplar of courage, asserting that winners know when to quit to preserve their wellbeing. Biles faced intense global scrutiny after her withdrawal, yet was able to return to compete and win additional medals, proving her resilience and strategic approach to competition and self-care.

Tending to one's mental and emotional ...

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The courage to quit when necessary for one's wellbeing

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Actionables

  • Create a personal "time-out" signal for stressful situations by choosing a discreet gesture or phrase that reminds you to step back and assess your mental state. This could be as simple as touching a bracelet you wear daily or repeating a calming word in your mind. Use this signal during moments of high stress to remind yourself to take a break and evaluate whether you need to continue pushing through or if it's time to step back for your wellbeing.
  • Start a "courage journal" where you document daily instances where you chose your health over external expectations. This could be turning down an extra project at work to avoid burnout or choosing a night in to recharge instead of attending a social event. Over time, this journal will serve as a reminder of your strength in making tough decisions for your mental health.
  • Develop a self-care toolkit that includes activities o ...

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The “Bronze Medal Mindset” (and 4 More Surprising Habits From Olympians)

The Importance of Clarity About One's Goals and Desires

Understanding and being clear about personal ambitions is crucial. Olympic and Paralympic athletes exemplify this laser focus. Mel Robbins underscores that this clarity propels commitment and directs action toward accomplishing goals.

Olympians and Paralympians are laser-focused on their specific goals and desires

Mel Robbins observes that every Olympic and Paralympic athlete knows precisely what they want and is very clear in their goals. This is why they maintain such a focused approach in their training and daily actions.

Simply having a desire to "learn" or "do something meaningful" can provide direction and motivation, as seen with Paralympian Famita Iambeku

Famita Iambeku's journey illuminates the power of clarity in purpose, even when one’s goals initially seem broad or undefined. Famita, who lost her right leg at age 11, attended a running clinic hosted by the Challenged Athletes Foundation. There, she was selected to receive a free running blade and met Jerome Singleton, a Paralympic medalist. When Singleton asked her what she wanted to do with the blade, Famita voiced her desire to "learn how to run" and to "do something meaningful." While these aspirations may seem general, they grounded Famita in a direction and provided the motivation needed to make progress.

Gaining clarity on one's true wants and needs, rather than just following societal expectations, is key to achieving fulfillment

Robbins stresses the significance of recognizing an ...

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The Importance of Clarity About One's Goals and Desires

Additional Materials

Clarifications

  • The "five whys" method is a problem-solving technique used to identify the root cause of an issue by asking "why" multiple times. By repeatedly questioning the cause of a problem, you can uncover deeper layers beyond the initial symptoms. This method helps to address underlying issues rather than just surface-level manifestations. It is a structured approach to get to the core of a problem and find effective solutions.
  • Mel Robbins is a motivational speaker, author, and host of "The Mel Robbins Show." She is known for her TEDx talk on the "5 Second Rule" and her book "The 5 Second Rule." Mel often shares advice on personal development, productivity, and overcoming self-doubt. Her podcast covers various topics related to self-improvement and achieving goals.
  • Famita Iambeku is a Paralympian who lost her right leg at age 11. She attended a running clinic where she received a free running blade and met Jerome Singleton, a Paralympic medalist. Famita expressed her desire to "learn how to run" and to "do something meaningful," which provided her with direction and motivation. Her story illustrates the power of clarity in purpose, even when goals may initially seem broad or undefined.
  • The Challenged Athletes Foundation (CAF) is a nonprofit organ ...

Counterarguments

  • While Olympians and Paralympians may exhibit a high degree of focus, not all successful individuals have such a singular vision; success can also come from adaptability and the ability to pivot when circumstances change.
  • The desire to "learn" or "do something meaningful" is indeed motivating, but without specificity, it can lead to a lack of measurable progress and may not result in the achievement of tangible goals.
  • Clarity on one's wants and needs is important, but it's also necessary to balance personal desires with societal responsibilities and relationships, which can also contribute to a fulfilling life.
  • The "five whys" technique can be helpful, but it may not always lead to the root cause of one's desires or be applicable in every situation, especially when desires are complex or influenced by unconscious factors.
  • There's an a ...

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