The outline of my first book is complete! -Learn about some of the great insights I’ve gained while starting the writing process below in the summary below.
The working title is – Play with Confidence: A New Way for Athletes to Mentally Prepare
The purpose of the book is to challenge the status quo on mental preparation and question the ‘accepted’ ways of thinking about confidence. It will debunk the fluffy clichés, cookie-cutter strategies, and ‘old-school’ beliefs entrenched in the sport culture. If you dare to be different and embrace the new ways of thinking, then you will play with confidence, enjoy the journey, and achieve Consistent Elite Performance.
Let me know which chapter you are looking forward to the most:
1) Challenge the Status Quo & Dare to Be Different
- Break through the limiting beliefs entrenched in sports culture
- Debunk the fluffy clichés and cookie-cutter strategies
- To get results, you have to be willing to do the work
2) Stop Yo-Yo Confidence
- Self identifying as having a confidence problem creates a self-perpetuating cycle
- The word confidence is tainted & too associated with results
- Focus on owning your capabilities and being your own best ally
3) Build Momentum & Snowball Confidence
- Stop giving power to external factors like your teammates, coaches, or opponents
- True momentum comes from within – decide to be the spark plug
- Become a momentum builder in the face of adversity – aka harness grit and resilience
4) Self-Talk: Name It to Tame It
- Learn to be aware, identify, & understand your inner thoughts and feelings
- Clear your mental blocks by confronting & embracing your limiting beliefs
- Create a powerful focus by clarifying a clear set of priorities
5) Create a Confident Identity – aka an Alter Ego
- Take control of your inner narrative and fully tap into your most confident self
- Identify your key moments of impact and how you want to show up
- Create a personalized persona that clicks and works for you
6) Blockout the Noise with a Reset Routine
- Acceptance – Embrace the noise and play free
- Breathing – Stay relaxed, centered, and in the moment
- Commitment – Set a clear intention for the next play
7) Redefine Success & Develop Your Personal Scorecard
- Protect your mind from making unhealthy comparisons or obsessing about results
- Redefine success based on your values and the things within your control
- Use your scorecard daily for an unshakeable sense of confidence
8) Game Day Mental Preparation Routines
- Avoid mental burnout on game days by creating a personalized routine
- Personalize your imagery script to set clear and powerful intentions
- Plan to cope with stressors to stay in the moment and perform under pressure
9) Specific Problems & Solutions
- Worrying about Scoring or Points – A counterintuitive approach that will help you play free and score more goals
- Fear of Mistakes – Flip the risk and focus on optimizing your impact on the game
- Overthinking with the Puck – Stop ‘thinking’ and start doing what you feel is best
- Goals Against for Goalies – Create a healthy perspective with goals to stay centered, confident, and in the moment
10) Tweak & Refine for Long-Term Success
- Embrace the never ending process of self-awareness, self-discovery, and growth
- Tweak the strategies and find what works for you
- Become a leader & optimize your influence on others.
- Keep challenging the cultural norms and “accepted” ways of thinking
- The 5 Milestones of the mental game
What’s funny is that writing a book about high-performance takes being a high-performer – so I’ve had to personally apply the principles in the book as I’ve undertaken this new challenge. Watch this short video on the insights I’ve gained while starting the writing process.
One main adjustment for me has been that this is not a week-long project – just like being an elite athlete – writing a book is more like a marathon than a sprint.
The balance of patience and dedication has been important to overcome the moments of struggle when I question if I will ever get it done. I’ve also had to battle my own demons about “will this book be any good?”, but trying to predict how many people will read it and find it helpful is not my job.
My intent is to have a lot of people read it and for it to have a significant impact – as such, I’ll be diligent and strategic in how I write. I will also surround myself with allies to help optimize the book and the subsequent distribution process.
Whether I sell 100 or a million copies is not the point. That is a result and my job is to focus on what I can control. If I put my heart into it and give my best effort (which I will) whatever the result will be – I can live with it. It’s just a result and form of feedback.
What matters most is doing something I believe is meaningful. And because this book is meaningful to me that is the WHY I am putting my heart into it and giving my best effort.
Likewise, elite athletes need to stop worrying about results and predicting the outcomes.
The paradox of it all is that athletes optimize their results when they focus on what they can control and stay connected to their intrinsic WHY – which is often some form of the love of the game that gives them meaning!
That’s all for now – again I’d love to hear what chapter you are looking forward to the most.
Nicholas Santino is a Senior High-Performance Coach, PhD Candidate, and the official Mental Performance Consultant for Elite Prospects. From his specialized psychology research program, to his PhD studies, Nicholas has gained a tremendous foundation of knowledge and appreciation for the human experience. His passion for psychology has accumulated to a commitment to studying and applying positive psychology and stoicism. This commitment has led Nicholas to conduct many research studies focusing on understanding why and how some people thrive and prosper while others do not. His admiration for evidence-based solutions has propelled Nicholas to produce studies revolving around mindfulness, grit (perseverance and passion), performance, quality participation, social relationships, and well-being.
A Native of Quebec, Sara was part of the St. Lawrence University Women’s Ice Hockey team that competed in the NCAA Division 1 hockey league ECAC. During this time, Sara helped her team appear in four ECAC Hockey Tournaments and two NCAA Frozen Fours, and was a four-time member of the ECAC Hockey All-Academic Squad. Following her career at St. Lawrence University, Sara played one year of professional hockey with Lugano, where she truly honed her skills in understanding the intricate connection between mindset and performance.
Blair has over 13 years of experience as a Professional Dancer, Assistant Dance Captain & Cast Manager, as well as an additional 17 years of training. Over the last 3 decades, she has lived and experienced first hand the highest of highs & lowest of lows that come with pursuing a career in the Performing Arts.
Natasha Habert draws from her training in sport and performance psychology, personal experiences as a competitive athlete, and deep passion for consistent high performance. She is a lifelong athlete and high performer, excelling in volleyball as both a player and coach.
Luciano’s hockey career is highlighted by his time playing college at the University of Victoria and two professional seasons in Europe. Throughout his career, he struggled with performance anxiety, a lack of consistency, fluctuations in confidence, and being caught in the results trap. This eventually led him to deviate from the main reason why anyone should play sports – for the enjoyment of the game. As a former athlete, Luciano has a unique understanding of the psychological pressures and struggles that athletes experience.
Alexis Woloschuk is a name synonymous with mental fortitude in the world of professional hockey. Throughout her career originating playing boys hockey, going to an academy away from home, playing her four years at Boston University and 7+ years in pro hockey she’s learned the importance of resilience, confidence, and dismissing both fear and other’s opinions. With a blend of relatability, confidence, and an acute understanding of playing to one’s potential, Alexis helps athletes reshape the way they perceive and harness the power of their minds.
Sean Mahoney is a member of the Association for Applied Sport Psychology (AASP), and a Master’s candidate in the Sport and Performance Psychology program at the University of Denver. For as long as he can remember, Sean has been fascinated by human performance and how to gain an edge over the competition. For most of his athletic career, he focused on the physical aspect of performance but neglected the mental. Because of this, he struggled with performance anxiety, focus issues, and limiting beliefs pertaining to confidence and self-doubt. His lack of focus on optimizing his mental game prevented him from reaching his full potential.
Savannah Fitzgerald is earning her M.A. in Kinesiology, Sport Psychology Option at California State University, Fresno. Possessing an internal motor that fires her rage for success, Savannah forged this attribute over five years while competing as an NCAA D-I water polo player and swimmer. Combined with her opportunity to represent and compete for the United States, she feels that sport has significantly impacted her professional development. Due to her personal experience playing at all levels, Savannah’s passion for mental performance began when she struggled to overcome pre-competition nerves and post-competition processing. When she discovered a world out there that people were referring to as ‘sport psychology,’ she felt like a piece of her brain was unlocked. Reality shifted as she stumbled into a space consisting of the most beautiful blend of elite performance, mental well-being, and athletics.
Gabe is currently completing his Master’s in Counselling Psychology at the University of Victoria. Although Gabe played several years of high-level baseball, including a stint in the British Columbia Premier Baseball League (BCPBL), he chose hockey as his sport to pursue at the highest level possible. Gabe went on to play four years of junior hockey with the Richmond Sockeyes in the Pacific Junior Hockey League (PJHL) while also coaching minor hockey. Prior to junior hockey, Gabe played 3 years in the Canadian Sport School Hockey League (CSSHL) where he experienced the pressures and expectations of moving on to the next level. During those three years, Gabe constantly compared himself to others and struggled with coping when things did not go his way. Over time, he learned how to focus on his own process and path to the next level, while also developing strategies to improve well-being.
Louie is a mental performance coach from Toronto, Canada with a professional hockey career spanning over 14 years. Being a standout player at the University of Michigan, Louie was a Hobey Baker finalist and a 1st team All-American, which led him to getting drafted by the Ottawa Senators and playing in renowned leagues across the globe, including the DEL, SHL, and AHL.
Mia Landry is a former varsity hockey player at Brock University, where she competed at the USPORT level and was part of the 2021-22 OUA gold medal team. Mia currently represents Canada on the Women’s National Ball Hockey team and is pursuing a Master of Kinesiology Sport Psychology at her alma mater. Her research focuses on areas such as team cohesion, group dynamics, leadership styles, and sports culture.
As a former member of McMaster University’s women’s soccer team, Emilie intimately understands the demands and challenges athletes face on and off the field. Although she encountered many challenges as a high-level athlete, particularly struggling with self-doubt and overthinking, Emilie was able to make a remarkable transformation when she began to embrace the principles of sports psychology.
Max is currently attending William James College, where he is earning a Doctorate Degree in Clinical Psychology and a Masters Degree in Professional Psychology. During his time as an undergraduate student, Max was inducted into the International Honor Society in Psychology (Psi Chi), and played on the Quinnipiac University men’s club ice hockey team.
