6.1.b - PARETO'S LAW | Lily Crespy's School

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The Mind Mastery Guide

MODULE 0 - QUICK PRESENTATIONS

Who Am I & Why this Course? (3:09)

MODULE 1 - INTRODUCTION TO MENTAL PREPARATION

1.1 - WHO IS THIS COURSE FOR? (3:53)
1.2 - WHAT THIS COURSE IS NOT? (2:13)
1.3 - UNDERSTANDING THE IMPORTANCE OF MENTAL PREPARATION (8:49)
1.4 - OVERVIEW OF FREEDIVING PSYCHOLOGY (3:39)
1.5 - REAL-LIFE EXAMPLES OF MENTAL CHALLENGES IN FREEDIVING (8:21)
1.6 - OBJECTIVE OF THE COURSE (2:58)
YOUR OWN TOOLKIT

MODULE 2 - SETTING A STRONG BASE TO YOUR FREEDIVING

2.1 - DEFINING YOUR POINT A (5:33)
2.2 - WHAT'S YOUR POINT B? (2:54)
2.3 - SETTING CLEAR OBJECTIVES (8:59)
2.4 - WHAT'S YOUR WHY? (9:54)
2.5 - SUMMARY (1:15)

MODULE 3 - DEVELOPING MENTAL TOUGHNESS

3.1.a - THE RULE OF THIRDS (4:12)
3.1.b - DEVELOPING NEUTRALITY (10:54)
3.2.a - REDEFINING FAILURE (7:04)
3.2.b - QUESTIONS TO ASK YOURSELF AFTER A "FAILURE" (4:15)
3.2.c - "THE JOURNEY, NOT THE DESTINATION" (2:55)
3.2.d - FOCUS ON IDENTITY (3:58)
3.3.a - THE ROLE OF ROUTINES (4:45)
3.3.b - THE BREATHE-UP (8:07)
3.3.c - STAY FLEXIBLE (3:39)
3.3.d - KEEP EXPERIMENTING (2:24)
3.4.a - LIMITING BELIEFS (10:41)
3.4.b - YOUR WORDS MATTER (4:37)
3.4.c - DEALING WITH NEGATIVE THOUGHTS (4:42)
3.4.d - CREATING AFFIRMATIONS FOR CONFIDENCE (5:48)
3.4.e - TAKE BACK CONTROL DURING YOUR DIVES (4:38)

MODULE 4 - MANAGING FEAR & ANXIETY

4.1.a - THE CRAZY AMYGDALA (4:47)
4.1.b - COMMON FEARS ASSOCIATED WITH FREEDIVING (6:25)
4.1.c - THE TWO NERVOUS SYSTEMS: SYMPATHETIC & PARASYMPATHETIC (3:55)
4.2.a - NAME YOUR FEAR (2:52)
4.2.b - THE IMPORTANCE OF THE VAGUS NERVE (4:07)
4.2.c - BREATHING EXERCISES TO REDUCE STRESS (39:20)
4.2.d - RELAXATION TECHNIQUES (9:30)
4.2.e - ACTIVATING THE PREFRONTAL CORTEX (3:51)
4.3.a - POWER POSTURES & POWER MOVES (7:39)
4.3.b - SMILE (2:37)
4.3.c - ANCHORING (7:20)
4.4.a - VISUALIZATIONS (10:50)
4.4.b - CONSISTENT REPETITION (4:37)
4.4.c - PLAN THE DIVE & DIVE THE PLAN (6:54)
4.5.a - (RE-)BUILDING CONFIDENCE (6:24)
4.5.b - CONTROLLED EXPERIENCES (4:23)
4.5.c - GRADUAL EXPOSURE (4:13)
4.6.a - LOCUS OF CONTROL (7:01)
4.6.b - POSITIVE MANTRAS (5:09)
4.6.c - GRATITUDE (4:31)

MODULE 5 - CONCENTRATION & FOCUS

5.1.a - STAYING PRESENT DURING YOUR DIVES (9:26)
5.1.b - STOPPING YOUR "CRAZY MIND" DURING STATIC APNEA (10:35)
5.1.c - ENHANCING AWARENESS (4:19)
5.1.d - THE RETICULAR ACTIVATING SYSTEM (10:27)
5.2.a - MEDITATION TO IMPROVE FOCUS (7:15)
5.2.b - VISUALIZATIONS FOR MAINTAINING CONCENTRATION (4:53)
5.2.c - WHERE FOCUS GOES ENERGY FLOWS (5:02)
5.3.a - OVERCOMING DISTRACTIONS (8:34)
5.3.b - FLOW STATE (4:08)
5.3.c - SELF-HYPNOSIS (14:17)

MODULE 6 - INTEGRATING MENTAL SKILLS INTO LONG-TERM TRAINING

6.1.a - CONSISTENCY (6:39)
6.1.b - PARETO'S LAW (5:24)
6.1.c - COMMITMENT (6:02)
6.1.d - BALANCING MENTAL & PHYSICAL TRAINING (8:43)
6.2.a - RECOGNIZING SIGNS OF STRESS & BURNOUT (10:15)
6.2.b - PERIODIZATION (11:13)
6.2.c - MOTIVATION (6:43)
6.2.d - COMPARISON IS THE THIEF OF JOY (8:09)
6.3.a - TRAINING DIARY (8:30)
6.3.b - ANALYZING PERFORMANCES FOR MENTAL INSIGHTS (5:03)
6.4.a - PATIENCE (3:05)
6.4.b - SEEKING FEEDBACK & ADJUSTING (3:17)
6.4.c - NEUROPLASTICITY (8:05)
6.4.d - LETTING-GO (10:47)

BONUS MODULE 7 - MENTAL PREPARATION FOR COMPETITIVE FREEDIVING

7.1.a - TRAIN IN THE COMPETITION CONDITIONS (6:03)
7.1.b - GET ACQUAINTED (4:34)
7.1.c - HAVE A GAME PLAN (6:46)
7.1.d - WARMUPS (5:45)
7.1.e - GET A COACH (8:47)
7.2.a - DEALING WITH PRESSURE (5:53)
7.2.b - ROUTINES (4:54)
7.2.c - MINDSET (8:19)
7.2.d - MANAGING EXPECTATIONS (5:50)
7.3.a - VISUALIZATION (9:26)
7.3.b - IN YOUR BUBBLE (3:18)
7.3.c - DE-ESCALATE EMOTIONS (5:26)

THAT'S ALL FOLKS!

Enjoy your dives! (0:56)

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6.1.b - PARETO'S LAW

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