#Paris2024: The psychology of champions: the gold medal mindset – Nainika Seth

By Nainika Seth (Sport and performance psychologist)

---

As the best athletes from each country gear up for Paris 2024 Olympics. What goes on in the mind of an Olympic athlete days before the biggest event of their lives? How do they focus, get into the zone and motivate themselves in their quest for gold?

Winning an Olympic gold medal is universally recognised as the pinnacle of sporting achievement. All eyes are on this prize, nobody wants consolation advise. It’s no longer about being happy to participate, it’s about being the best in the world when it matters the most.

At the Olympic games, every athlete is supremely talented, the cream of the crop and the best in their countries. They’ve tirelessly and dedicatedly trained unimaginably hard to get to where they are. What separates gold medalists from the silver medalists or bronze medalists comes down to the finest of margins. Perhaps the biggest difference between them is who mastered their psychology best and won the mental battle.

This article delves into the psychology of champions, offering a sneak peek into their mindset as they prepare to showcase their feats on the world stage.

1. It’s Now or Never!

The human body is capable of pushing itself to the limits, but at the end, it comes down to how mentally strong you are, how you supercharge your mind and conquer the voice in your head that stops you from excelling.

First and foremost, trust your preparation. As an Olympian, you’ve dedicated years, even decades, to this moment. Every tireless training session, every grueling gym workout, every sacrifice you’ve made—trust that they are enough. Embrace this acceptance, and you will feel more prepared and confident to cross the finish line.

The Olympics can be intimidating even for seasoned gold medalists. But reframing a competition of the highest caliber as an opportunity to showcase all that you have worked hard for is a good way to approach it. Think about it like its game time and it’s all on you to write your destiny and shine. A little daunting for sure, but it’s super empowering.

When adopting a mindset of performance, the one thing you’re not short of is endorphins and, in fact, the motivation to reach your personal best pumps you up to be a champion. It’s all about getting in the zone and finding that mental space that calms your nerves, keeps you focused and helps you block out any distractions or negative thoughts.

Lastly, remember you’re more powerful than your mind will allow you to believe. You can only control the controllables, and even though it doesn’t seem like it, you can inculcate a habit of believing that the mind is under your control. If your mind doubts you by saying you’re not good enough or if you feel afraid of doing your best, tell it otherwise and go get out there and do your thing.

Michael Phelps, the most decorated Olympian of all time, often speaks about his mental preparation. Before every race, Phelps visualizes every possible scenario that could happen in the pool. This mental rehearsal helps him stay calm and focused, ready to tackle any unexpected event. Phelps says, “You can’t put a limit on anything. The more you dream, the farther you get.”

2. Turn Setbacks into Comebacks!

Research on Olympic Champions suggests that athletes who have experienced adversity often gain a psychological edge over their peers, enhancing both their mental resilience and performance. As an athlete or a team, when you’ve faced an adversity, it’s a stepping-stone to developing resilience. And developing resilience, mental toughness and grit is essential to Olympic success. The hardships and heartbreaks can positively influence you to perform by igniting motivation and stimulating an added boost in morale to thrive in the face of a setback. Think about a situation that you’re proud of having overcome. It could be an injury, a loss of a coach, a difficult bout of low performance and channel this into a positive attitude to improve your performance.

Some excellent research has uncovered the resilient characteristics of Olympic Champions, which increases the likelihood of winning gold. These include playing an active role in one’s choices and decisions, leveraging the social support available, having an optimistic outlook and the ability to view a setback as an opportunity for growth.

So, reflect on your setback, think about what went wrong and learn from the mistakes you made. Use it as a motivator and turn them into stronger comebacks. It gives you an energetic and powerful will to put your best foot forward in competition.

Usain Bolt, the fastest man on earth, didn’t always have it easy. Early in his career, Bolt struggled with injuries and underperformance. However, he used these setbacks to fuel his determination. Bolt’s coach, Glen Mills, played a significant role in helping him develop resilience and mental toughness. Bolt’s story of overcoming adversity is a testament to how setbacks can be turned into comebacks.

3. Pressure Is a Privilege!

Why is it that some sport performers are able to withstand the pressures and attain peak performances whereas others succumb to the demands and under-perform? It’s all about how you handle and react to the pressure and stay calm, composed and collected even under the most pressuring situations.

Being able to accurately assess a situation, make a decision and react in a split second is the hallmark of a great athlete. Such athletes don’t get overwhelmed by the internal expectations and can block out distractions (i.e. the crowd and the potential consequences of failing).

Many athletes struggle to effectively manage pressure, often allowing nerves to undermine their performance. What strategies help athletes cope with pressure? Think about your coping strategy in pressure situations? Many athletes visually recreate images of training sessions or future successful performances to feel confident to perform under pressure. Some say positive phrases to motivate themselves like, “You’ve got this” and “Come on”. Even sticking to some routines that sustain performance, breathing and music can help you focus on the moment and deal with pressure. Finding a coping mechanism that helps you feel comfortable is half the battle won.

The Yerkes-Dodson law explains the relationship between arousal and performance, indicating that there is an optimal level of arousal for peak performance. Too little arousal can lead to underperformance, while too much can lead to anxiety and errors. Finding the right balance is key to performing under pressure.

In moments when you feel engulfed with pressure, tailor your mind to take a step back and think of the bigger picture, the goal you wanted to achieve. If you need any additional motivation, pick up a piece of paper and scribble down an inspirational quote, revisit a photograph of your own success or even reach out to your support system for an added boost.

Despite how negative pressure appears to be, it doesn’t always have to be a bad thing. Pressure situations are important challenges that test athletes’ character and their approach to winning. Approaching it with an attitude of readiness to anticipate obstacles and to find a way out, when things don’t go their way can really impact how you react to pressure situations. All in all, the exhilaration and choice to “go for it” when the going gets tough is a privilege, it only comes to those who earn it.

Simone Biles, the gymnastics superstar, has faced immense pressure throughout her career. During the Tokyo 2020 Olympics, she experienced a mental block known as the “twisties.” Biles decided to withdraw from several events to focus on her mental health. Her decision highlighted the importance of mental well-being and how athletes can manage pressure by prioritizing their mental state.

Practical Tips for Mental Resilience

Here are some practical exercises athletes can do to boost their mental resilience:

1. Visualization Techniques: Spend a few minutes each day visualizing your success. Imagine yourself performing at your best, overcoming obstacles, and achieving your goals. This can help build confidence and reduce anxiety.
2. Mindfulness Practices: Incorporate mindfulness exercises, such as meditation or deep breathing, into your routine. These practices can help you stay present, reduce stress, and improve focus.
3. Breathing Exercises: Practice deep breathing exercises to calm your nerves and maintain composure under pressure. Techniques such as diaphragmatic breathing or the 4-7-8 method can be effective.
4. Positive Affirmations: Use positive self-talk and affirmations to boost your confidence. Repeat phrases like, “I am prepared, I am strong, I can do this,” to reinforce your belief in your abilities.
5. Routine Building: Develop a pre-competition routine that includes physical and mental preparation. This can help create a sense of familiarity and control, reducing anxiety.

In the high-stakes environment of the Olympics, every athlete is exceptionally talented. What often separates the gold medalists from the rest is their mastery over their psychology—their ability to win the mental battle. Trust in your preparation, turn setbacks into comebacks, and embrace pressure as a privilege. Remember, the mind is your most powerful tool. Train it well, believe in your capabilities, and let your performance reflect the champion within you. It’s showtime!

As Arnold Schwarzenegger, one of the most motivated sportsmen says: “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”

---

• Numeris  Média is officially accredited media to the 2024 Paris Olympic Games