So how do you keep a clear mind? Try positive self-talk. “Research proves that
how you talk to yourself affects the chemistry in your brain and your
hormones,” says Busch. “Negativity and criticism is associated with the
stress hormone cortisol, which reduces the ability of the frontal lobe to
function effectively. Positive, energised language releases dopamine, which
is linked to certainty and confidence, as well as noradrenaline and DHEA
which enable your prefrontal lobe to fire more effectively. As a
nutritionist advises you not to eat rubbish before matches, we advise
players not to fire the wrong chemicals and hormones through their brains.
In training, we ask them to practise capturing negative thoughts and
converting them into positive ones. We call this ‘squashing ANTs’ (Automatic
Negative Thoughts).”
According to a study published by the Journal of Sport Behaviour in 2010, this
self-talk really does make a difference. The study showed that the
introduction of psychological skills, such as self-talk, at half-time
improved the performance of midfield players in the second half in at least
two of the three performance components measured (passing, first touch and
tackling.)
Many footballers also use memorised keywords to conjure up appropriate
mindsets. “A player vulnerable to anger on the pitch might say ‘Ice’ to
remind them to stay in control when things get heated,” says Busch. “Your
brain finds it much easier to handle one evocative image than complex
processes. Your reactions can only take a split second to get out of
control, so speed is crucial.”
The days before 'Ice'
Even body language can be harnessed to project a positive frame of mind and
elevate confidence. “We tell players that if their eyeline is lower than the
height of the corner flag, it’s too low,” says Busch. “Your physiology is
linked to your mental state. If you have your head down and shoulders
slumped, your brain chemistry changes for the worse. Holding your head up
keeps your brain alert. It’s why managers often look at body language to
decide on substitutions.”
There is science involved here, too. Research by Harvard Business School
demonstrated that dominant poses can decrease levels of the stress hormone
cortisol by 25 per cent and increase confidence-boosting testosterone by 19
per cent - a fact worth knowing next time you have to give a major
presentation at work.
But what about when things go wrong? Footballers are taught to move on from
mistakes through symbolic actions, such as dropping blades of grass to
‘release’ mistakes or wiping their shirt. But enhancing an individual’s
focus could help to prevent the mistake in the first place. “The pre-frontal
lobe is vital for concentration but it struggles to consciously process
multiple things,” explains Busch. “So we tell players to focus on three
things only. They have to be things you can control. A striker can’t control
goals but he can control his movement, energy, and the quality of his
strikes. It sounds simplistic but it’s about using the machinery of the
brain in the right way.”
Focusing on simple goals can also lead a player to identify and seize more
opportunities. “There is so much information out there that the brain
filters out what isn’t necessary. A part of your brain called the reticular
activating system draws your attention towards things you deem important,”
explains Busch. “That’s why, when you want a certain car or phone, you start
to see it everywhere.” So, if a striker regularly thinks about the bottom
corner of the net, he will instinctively start to see it more often through
the forest of legs and bodies during games. Similarly, if you write down
your personal goal – to save money, meet more people, or take more jogs –
you’ll soon start to see more windows of opportunity during the day to make
it happen. All thanks to your reticular activating system.
It’s hard to imagine the average Premier League dressing room alive with
intellectual chatter about noradrenaline and pre-frontal lobes. But with
mental skills, as with physical skills, mastery is as important as
knowledge. Robin van Persie probably doesn’t comprehend the complicated
physics of a perfect free kick, but he can still score them. “We believe
education is important,” says Busch. “The more you understand, the more you
can accept how your brain works and use it efficiently. But these are skills
to be trained and practised like all others.”