Read an article, "The Greatest List" in Train magazine. Tips from 20 of the best of the best athletes in the world. Here's one from Dan Jansen, gold winning speed skater: "The higher you set your goals, the more you are going to work." The easiest way to commit to your goals is to write them down with pen and paper and it will be more likely to stick. Post the goals where you can see them, it will reinforce the mind to muscle connection.

Before you compete in sport or life...here are 10 tips from Harley Street, an Olympic sports psychologist. Apply them to your sport or life!! 1. Reflect on instances when you have successfully dealt with distractions - how did you do it? 2. Remember when you have felt pressure or expectations and dealt with it successfully. 3. Write down all the things you have achieved so that when you step out onto the field you are as ready as you can be. 4. Write down your most simple plan for success. 5. Know what your trigger words or cues are for your best performance- write them down and practice saying the trigger to yourself while visualizing the performance you want. 6. Write down what your unique strengths are and how you used them to date. Focus on what makes you a great and unique athlete? 7. Know in your mind which teammate can help you if they notice you are going off track. Make sure they are there for that job. 8.Reflect on how you have shifted your attention from broad external to broad internal focus successfully in competition and training. 9. Make a list of 'what if' situations that can occur during your game or performance. Think about how these will allow you to create the performance you want in the absence of panic. 10. Write down all the things you know now that you wish you had known before you first competed. Recognize how you have developed so that you're accepting of yourself, your thoughts and emotions.

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